1. Speed Development 2011
Chris Korfist

2. Fundamental movement principles a/k/a Warm-up
Stiff Spine
Hip hinge
Squat
Fixed pelvis
Medial support
Frontal support

3. Continued Ankle movement Foot function Ankle rocker Glute connection
Tripod
Toe function

4. Chris Brown VJ

5. Rotation Around the Core
Need video of physics project where there is rotation closer to the middle and how that disrupts extremeties

7. p.40 pic

8. Spinal Stability
Ability to control spine through movement

10. Exercising the biarticular muscle groups
Hip hinge progression
Good mornings/RDL’s
Squat
Wall squat- double/single
Exercising the biarticular muscle groups
Isometrics
Reactive
Small range of moton
Hamstring contracts 3 cm during stride
p.53&54

11. Hamstring work

12. Squat

13. Good squat

15. The Sail
Rib cage stability

16. Changing pelvic angle will change muscle function in basic movement patterns
Butt squeeze demo

17. Rotation around the fixed Pelvis
Frontal stability
Lateral stability

18. Frontal stability Examples of lack of frontal stability
Leg on ground too long
Too much shoulder rotation
Heel strike
Low knee drive

19. Video of frontal hip

20. Lateral stability Examples of lack of lateral stability
Wobbly hips/crossover leg
Running low

21. Video of lateral stability

24. Single leg wall leg lifts
Tight hips
Lack of hip/ab sling to hold hip in place

25. Glute med development Lying leg raise- foot range between 10 AM-2PM
Swiss Ball hip ups>hip ups
Marches
Hurdle marches
Run Arms overhead> light weight runs

26. Ankle rocker
Single leg squats
Z walks

27. Important foot points for function

28. Tripod
Single leg squats with tripod and toe drop

29. Toe function

30. Proper way to towel curl
Ball of foot stays down and toes do work

31. Dorsi flexion… the right way
Make fist with foot and dorsiflex
Shin splints

32. Workouts
Rest is a workout

33. Weekly Indoor work Mon-Million $ workout Tues- rest
Wed-drill work/hamstring work
Thurs-rest
Fri-drill work 4 weeks-blocks/power
Sat-23 sec runs

34. $1,000,000 workout Fly 10-30m Prime time runs
Drops progressing into rebounds
Line hops 30 sec

35. Why Fly 30’s
Longest distance someone can hold a max velocity sprint is 30m- Most top sprinter can get 20.
Too far for us- we start at fly 10’s and gradually move up from there

36. 10m intervals

37. Drills Hurdle runs Reactive runs Fixed arm runs Reactive ankle drills
Isometrics
Skips
Walks/marches

38. Speed Endurance 23 second runs 2-3x150 2-3x250 1-2 x350
All runs are 8-12 min rest

39. Creatine resupply workout or alactic anaerobic capacity
4x60 2 min rest x3
6 min rest between

40. Block 30 m starts

41. Weekly schedule outdoor
Mon- Million $ workout, exchanges first 4 weeks- last 4 are repeat 30’s
Tues- rest
Wed- Speed Endurance, exchanges
Thurs- rest
Fri- block work/meet

42. Where are intervals? We don’t practice running slow
Most of our races are anaerobic capacity
100m 15-20% aerobic
200m % aerobic
400m-40-45% aerobic
Females more aerobic than males
Does your training model the requirements?

43. Where are the 8x200 2 min rest Goal to improve lactic acid toleration
Highest point 6 min after run
Blood lactate reaches highest point at 27 sec
Takes 8 minutes for Creatine phosphate to replenish

44. Core work

45. T or F ? The rectus abdominus is an important core muscle

46. False!

47. The Core Muscles

48. The Spiral line

49. Standing Abs Weight carry Wall Stands Airplanes Med ball March
Dumbbell march

50. Floor abs Pushup with arm touches Walk outs Stir the pot
Pencil>Side plank>Roll
Doc Allen Bridge
Corset sits (teaser)

51. Twisting
Carioca
Frans Twists
Alphabet/fishing
Chops

52. Weight room work

58. Plyos

59. Comparison of loaded and unloaded jump squat training on strength/power performance in college football players. Hoffman JR, Ratamess NA, Cooper JJ, Kang J, Chilakos A, Faigenbaum AD. Department of Health and Exercise Science, The College of New Jersey, Ewing, New Jersey , USA.
the eccentric phase of this ballistic movement appears to have important implications for eliciting these strength gains in college football players during an off-season training program

60. " Regarding the muscular chains that first came out of Prague over a decade ago, of which have been attempted to be expanded upon in Myer's Book: Anatomy Trains, there is now proof that the body's muscles, bones and joints as a whole are intricately intertwined. One area of the body can affect the efficiency of another and also be a source of injury to another area, even an area far removed from the pain or injury. Thus, to understand the body's brilliance, it is even more complicated than looking at multiple muscular anchors for each of the 3 cardinal planes of motion (saggital, coronal, and axial) and then the agonist, antagonist and multiple synergists playing off of those anchors, some being one and some being two joint muscles. That is, if you are even looking at it from this complex perspective ! Approaching training of an athlete from anything less than this basic principle is prehistoric......at best." - Dr. Shawn Allen, 200

61. False

64. Only single legged and only for the glue med

66. Why Glute Medius?

68. Video of poor gMed work

69. Video of good gmed work

70. Starter squat
Useful
More ab connection

71. Impact on sprinting
Video of push runner

72. New Ideas

73. Traditional squats are best for training the glutes
Traditional squats are best for training he glutes

74. Front end mechanics
Lack of Knee lift does not allow foot time to get a good placement