power development for football performance j. radcliffe glazier football clinic february 2010
TRANSCRIPT
Power Development for
Football Performance
J. Radcliffe
Glazier Football Clinic
February 2010
"Core
Strength"
Bodyweight
vs. Gravity
"Core
Strength"
Bodyweight
vs. Gravity
"Absolute
Strength"
Overloads regard-
less of condition
"Absolute
Strength"
Overloads regard-
less of condition
"Relative
Strength"
Overloads / %
of Bodyweight
"Relative
Strength"
Overloads / %
of Bodyweight
"Dynamic
Strength"
Overloads /
degree of speed
"Dynamic
Strength"
Overloads /
degree of speed
"Elastic
Strength"
Overloads /
degree of rebound
"Elastic
Strength"
Overloads /
degree of rebound
STRENGTH
A t h l e t i c i s m
Maximum Strength
MOBILITY
Kono’s Rule
of Core Radiance
Ackn. Frank Dick 1984
The seat of power, comes from the powerful hip andbuttock muscles. From here the power radiates outwardand the muscle groups become weaker in proportion to thedistance from the center of the body.
Tommy Kono - Olympic Champion
Jcr 1988
Over l o ad Pr in cipl es
T E MPOR A L OV E R L OA D
Operating R ate - Impuls e
SPA T IA L OV E R L OA D
R ange - Saggita l, Fronta l, T ransvers e
R E SIST IV E OV E R L OA D
G ravitationa l - Inc lination- E x terna l
JCR/RCF 1984
Explosive Explosive PowerPower
FunctionalFunctionalStrengthStrength
DirectionalDirectionalSpeedSpeed
TransitionalTransitionalAgilityAgility
Explosive Explosive PowerPower
FunctionalFunctionalStrengthStrength
DirectionalDirectionalSpeedSpeed
TransitionalTransitionalAgilityAgility
Radcliffe 1988, Chek 1998
Tilting ReflexesRighting andPATTERNS
UPRIGHTMOVEMENT
Base of SupportOver a Smaller
MOBILITYTOTAL
CONCEPTSCORE
P. Check 1998
CORE STRENGTH CLASSIFICATION
S ta b il ityF le xib il ity
P o s tu reB a la n ce
Vs .G ra v ity
B o d yw e ig h t
In teg rityS tru c tu ra l
S tren gthC ore
PressBench
SquatBack
CleanPower
Exercises
Inner CircleEmphasized
LiftsCore
Pulling
Pushing Squatting
-Earliest in workout-Most dynamic-Highest Amount of Athleticism-Total body
-Second in workout-Most relative & absolute loads-Highest Amount of Tension-Longest Recovery
-Third in workout-Speed vs. Strength-Muscularity vs. Athleticism-Standing vs. Laying
AUXILLARIES for MOBILITY
• Exercises for Structural Integrity– Joints and Tendons– Rowing, Flying, Rotating, Flexing, Extending
• Exercises for Specific Skills– Stance and Start– Blocking– Tackling– Throwing– Pre-Rehabilitation
AUXILLARIES for MOBILITY
• Exercises for Structural Integrity– Joints and Tendons– Rowing, Flying, Rotating, Flexing, Extending
• Exercises for Specific Skills– Stance and Start– Blocking– Tackling– Throwing– Pre-Rehabilitation
POWERPOWER
STRENGTHSTRENGTH SPEEDSPEED AGILITYAGILITY
PREPARATIONAL TECHNICAL DEVELOPMENTAL TRANSITIONAL
Form Repetition Relaxation Neuromuscular
Loading Biochemistry Work Capacity Unloading
body composition recoverability stamina
weight training sprint resistance plyometrics sprint assistance
Mobility
extension neuro-motorflexion rotation multi-directional
Copyright 1988 J. Radcliffe
Posture Stability Balance Flexibility
PREPARATIONALPREPARATIONAL
flexibility
Range Of Motion
Recoveryposture
Torso Structuring
balance
stability
TECHNICALTECHNICAL
form
relaxation
repetition
neuromuscular
DEVELOPMENTALDEVELOPMENTAL
biochemistry
loading
power endurance
unloading
TRANSITIONALTRANSITIONAL
flexionextension
rotationneuro-motor
multi-directional
Mobility