Plyometric and Speed Training: Part B Explosion and Power Speed

Introduction Almost all sports depend upon speed of execution Speed training has long been thought of highly effective modality for improving sports functioning Although many of the concepts to be discussed are difficult to incorporate into personal training programs they may still be beneficial to the personal trainer if they work with athletic based clients

Speed Training Definitions The basis of speed training is application of maximal force in a minimal amount of time If a client is to move more quickly then he/she must explode when his or her feet are on the ground Speed-Strength: application of maximum force at high velocities People improve speed-strength the same way they improve muscle force production…doing rapid movements with or without resistance

Speed Training Definitions Speed-Endurance: the ability to maintain running speed over an extended period of time (usually longer than six seconds) This helps clients from slowing down during a maximal speed effort Poor speed endurance would be a football player getting caught from behind or a police offer unable to chase down a suspect

Sprinting Technique When sprinting assessing technique is one of the most important things you can do Movement efficiency is vital to successful speed performances Technique training is an essential component of sprinting programs Technique training optimizes sprinting form and corrects faults Mainly correction of form is the basic tenet and new movement patterns are usually unnecessary Maximizing sprint speed is a combination of optimal body posture, leg action and arm action

Sprinting Technique Posture –Relaxed and upright posture –Head, neck and torso should be aligned at all times –Body is repeatedly launched forward as a projectile –The body should lean forward about 45 degrees during acceleration (13 to 16 yards) and should move upright to a less then 5 degree lean (ground up, not waist up) during actual running phase –Head should have minimal movement –Eyes should be focused straight ahead

Sprint Technique Leg Action –Two main phases: Driving (support) and recovery phases –Driving (support) phase: the client’s weight should be concentrated near the ball of the foot directly underneath the client –Once the foot leaves the ground it remains dorsiflexed and should move directly towards the buttocks –Increasing spring speed should improve height of foot towards the buttocks due to gluteal and hamstring contraction to pull the body forward

Sprint Technique Leg Action –Recovery phase Begins the moment the foot completely leaves the ground –As soon as the recovery phase begins the client should immediately dorsiflex the ankle and extend the great toe –The client must flex the knee, driving the foot directly toward the buttocks which helps to shorten the lever and swing forward more quickly –The knee then extends to approximately 90 degrees and becomes nearly straight as the foot moves forward –Increasing sprinting speed should increase the height the foot moves toward the buttocks

Sprint Technique Arm Action –Arms should remain relaxed with each elbow flexed at a 90 degree angle –Movement must be an aggressive front to back action originating from shoulder with minimal frontal plane action (no side to side or abduction-adduction swinging) –Hands should rise to shoulder level during anterior arm swing and should pass buttocks when moving posteriorly –Aggressive hand movements allow for improved leg action

Sprint Technique Acceleration –It will take approximately 13 to 16 yards of acceleration to achieve proper technique Initially the focus is on increasing velocity and stride length The 5 degree forward lean places emphasis on front-side running mechanics (high knee punch, dorsiflexion) and minimal emphasis backside mechanics (plantarflexion, heel-to-hip contact)

Speed Training Program Design Plyometric exercise and speed training research is sparse so practical experience must be the guide for you as a trainer

Speed Training Program Design Mode –Is determined by the speed characteristics that given drill is designed to improve –Speed training focuses on three things: Form Stride Frequency Stride Length

Speed Training Program Design Improving sprint technique can be done in a number of ways –Sprint performance –Stride analysis –Specific form drills –As stride frequency (number of strides in a given amount of time) and stride length (distance covered in one stride) improve…running speed improves

Speed Training Program Design Calculating optimal stride length –Measure from the greater trochanter to the floor Multiply this measurement by 2.3 to 2.5 for females Multiply this measurement by 2.5 to 2.7 for males –Drills should be performed anywhere from % of optimal stride length

Speed Training Program Design Of the two components…stride frequency is the more trainable one Stride length is very much dependent upon the person’s height and leg length

Speed Training Program Design Stride frequency is increased through sprint assisted training –Running at speeds that are faster than the client can achieve independently –This forces the clients to take more steps than usual during a sprint –Methods include Bunging cord pulls Downgrade sprinting (3-7 degree grade) High speed treadmill (should not increase speed by more than 10% of maximal speed)

Speed Training Program Design Although stride length depends quite about upon height and leg length… –It can be somewhat increased through resisted sprinting –Can be done through increasing ground force production, which has been looked at as arguably the most important aspect of improving speed Upgrade sprinting (3-7 degree grade) Sled Tows Resisted sprinting (no more than 10% external resistance, or ≥ 15% of the clients bodyweight) Should be performed over short distances (11 to 33 yards)

Speed Training Program Design One of the easiest and most common ways to improve speed is through interval training Interval training involves bouts of running or walking (depending upon abilities) at high speeds or fast as possible over a given distance or predetermined amount of time, then resting Following rest period the client repeats high intensity bouts again Rest periods should be at a ratio of 1:5 or 1:10 to allow for full recovery Interval training allows for maintaining higher intensity work periods

Speed Training Program Design Intensity –Is controlled by type of drill performed and by distance covered –Ranges from low level form drills to high level sprint assisted and resisted sprinting drills that apply a fair amount of stress on the body Frequency –Number of speed training sessions per week –Depends on client’s goals –Research limited –Rely on practical experience –Two to four speed sessions per week is common, non-athletic clients may benefit from one or two speed sessions per week Recovery –Adequate recovery is needed since a maximal effort is being applied by the athlete –Work ratio of 1:5 or 1:10 –Also specific to volume and type of drill performed

Speed Training Program Design Volume –Number of repetitions and sets performed during a given training session –Distance covered –Varies according to clients goals Progression –Follow principles of overload –Example Low to high volume of low-intensity speed drills (i.e. arm swing) Low to high volumes of moderate intensity (i.e. front barrier hop) Low to high volumes of moderate to high intensity (i.e. downhill sprinting)

Speed Training Program Design Warm-up –Begin with a general and specific warm-up Usually consists of low-intensity, dynamic movements. Many form drills in chapter 17 can be used once they are mastered

Speed Training Safety Consideration Pre-training Evaluation –Physical Characteristics Review joint structure Posture and body type Upper and lower extremity abnormalities Hamstring flexibility –Technique Supervision Demonstrate proper technique Monitor clients closely to ensure proper movement patterns

Speed Training Safety Consideration Exercise Surface and Footwear –To prevent injuries the trainer should have clients do speed drills on landing surfaces that have some shock-absorption –However, the landing area must not be too absorbent so as to not increase transition time between concentric and eccentric phases of SSC –Grass fields, rubber mats, and suspended floors are good surfaces for speed drill activities

Combining Plyometrics and Speed Training With Other Forms of Exercise Many sports activities use multiple energy systems or require other forms of exercise to meet performance requirements

Combining Plyometrics and Speed Training With Other Forms of Exercise Resistance, Plyometric and Speed Training –Clients should perform either lower body plyos, speed training or lower body resistance training on a given day, but not more than one of these types of training on the same day –It is appropriate to combine lower body resistance training with upper body plyo’s and upper body resistance training with lower body resistance plyo’s

Combining Plyometrics and Speed Training With Other Forms of Exercise Performing heavy resistance training and plyos on the same day is usually not recommended Complex training may be beneficial to some athletes though…combination of resistance and plyo training…high intensity resistance training followed by plyos. Adequate recovery is necessary for this type of training Traditional resistance training exercises may be combined with plyo movements to further enhance gains in muscular power –E.g. squat jump w/ 30% 1RM squat This is an advanced form of complex training that should be preformed only by clients with previous participation in high- intensity plyometric training programs

Combining Plyometrics and Speed Training With Other Forms of Exercise Plyometric and Aerobic Exercise –Aerobic exercise may have a negative effect on power production during a given training session –It is advisable to perform plyos before a long endurance training session –Recent studies have indicated that plyos can improve long distance running