Be as FAST as you can be!

SPEED….Are your athletes training for it or NOT?

Mike Flynn MS, LAT, ATC

To improve your understanding of the components of a speed and lateral speed & agility (LSA) training program.

Purpose

To improve your ability to train your athletes.

Intended Results

Is a learnable and teachable skill! It can be significantly improved!Proper directed practice that uses

sound motor learning principles in a systematic approach!

By treating speed as a motor task each athlete will be able to achieve a greater percentage of their speed potential!

Speed

The ability to move the body (or parts of the body) through the required range of motion in the least amount of time.

Speed…..Defined

The ability to recognize and react to the proper stimulus, start quickly, move in the correct direction, change direction if necessary and stop quickly to make the play.

LSA….Defined

Speed/LSA….Components

Recognition/ Reaction

StartingStanceFirst StepAccelerationSwitching

Speed

Closing SpeedFootworkChange of

DirectionAvoidanceSpatial

AwarenessStopping

SupinationConcentricAcceleratingActingOvercoming

Force Production

PronationEccentricDecelerationReactingAccommodating

Force Reduction

We play to train, rather than train to play.

We specialize before we develop. We put game-skills before

movement skills. We evaluate before we teach.

Obstacles

Movement skills before sport skills!Train Speed/LSA first within a

training session, the CNS fatigues quickly!

Once a skill is learned, train at game speed!

Speed/LSA….Training Rules

Master skillSkill with variationSkill with reactionSkill with opponent/ball

Training Progression

Apply force in a relevant direction.Minimize inefficient movements

(lateral, rotational).Minimize ground contact time.Minimize the time taken for the leg

to complete a full stride cycle.Foot-strike as close to the center of

gravity as possible.Minimize center of gravity collapse

with each stride.

Fundamental Considerations for Speed Development

Posture

The position and alignment of the body, especially the head and trunk.

Drills: Hips Tall Lean/Hold (w/partner) Lean/Fall and Run Out

Posture

Arm Action

The position and amplitude of movement of the arms and hands.

Drills Arm Swings - Big to Little Arm Exchange Drill

Arm Action

Leg Action

Focuses on the integrated action of the foot, ankle, knee and hip.

Push, push, push, push, hips tall!

Drills Push - Push Drill Scramble Up Drill

Leg Action

The ability to proportionately bend at the ankle, knee and the hip in order to reduce force and come to a complete stop.

Finish in a position to make the play!

Drills Deceleration Ladder Run to a spot and stop

Deceleration

If your drills aren’t quick and explosive……. your athletes aren’t quick and explosive!

Plyometrics

LandingDouble Leg HopsSingle Leg HopsForward BoundsSingle Leg Lateral HopsMultiple Lateral HopsBox JumpsReaction w/sprint out

Plyometric Progression

Level

Beginning

Inter-mediate

Advanced Intensity

Off-season

60-100 100-150 120-200 Low-Mod

Preseason

100-250 150-300 150-450Mod-High

In-season Depends on sport Moderate

Repetitions

Chu, Donald A., Jumping into Plyometrics, Champaign, Illinios: Human Kinetic Books, 1992.

Gambetta, Vern., Soccer Speed, Sarasota, Florida: Gambetta Sports Training Systems, 1998.

Gambetta, Vern., Lower Extremity Prevention and Performance Program, Sarasota, Florida: Gambetta Sports Training Systems, 2003.

Gambetta, Vern, Building the Complete Athlete, Sixth Edition, Sarasota, Florida: Optimum Sports Training, Inc., 2000.

Myrland, Steve, Soccer Speed, Middleton, Wisconsin: Myrland Sports Training, LLC, 2003.

Winckler, Gary and Vern Gambetta, Sport Specific Speed, The 3S System, Sarasota, Florida: Gambetta Sports Training Systems, 2001.

References