top 15 exercises for speed/power

Top 15 Exercises for Top 15 Exercises for Speed/PowerSpeed/Power

Chris MattinglyChris Mattingly

Lake Stevens High SchoolLake Stevens High School

Lake Stevens, WashingtonLake Stevens, Washington

The only difference between a rut The only difference between a rut and a grave is the depth.and a grave is the depth.

•What current exercises are you using?What current exercises are you using?

•Why are you using them? Why are you using them?

•Are they addressing needs/weaknesses?Are they addressing needs/weaknesses?

•Relative Strength!Relative Strength!

Tanya Pater, LSHS grad 11.71

How to determine your exercisesHow to determine your exercises

•Examine the sport movement

• Is there a deficiency? If so where?

• Determine the performance gap.

• Prescribe the correct exercise for the gap.

VIKING TOP FIFTEENVIKING TOP FIFTEENBack SquatBack SquatHang Clean/Hang SnatchHang Clean/Hang SnatchReverse HypersReverse HypersGlute Ham RaiseGlute Ham RaisePullupsPullupsVertimaxVertimaxPulls/DeadsPulls/DeadsSingle Leg Split Squats (Bulgarian Squats)Single Leg Split Squats (Bulgarian Squats)Step ups (and variations)Step ups (and variations)Power RunnerPower RunnerSleds (variations – second presentation)Sleds (variations – second presentation)St. Leg Dead LiftSt. Leg Dead LiftBench PressBench PressWeighted Ab/Core WorkWeighted Ab/Core WorkLunges (and variations)Lunges (and variations)

BARBELL SQUATBARBELL SQUAT

Box Squats - Chains, Bands, Wt. Releasers

Front Squats

Back Squats

½ Squats (not much)

Ashtin Mott – Senior LSHS

100 – 10.7, 200 – 22.21, 400 – 48.8 (s)

OLYMPIC MOVEMENTSOLYMPIC MOVEMENTS(Hang and Power)(Hang and Power)

• Push through heels Push through heels • Hips/Shoulders rise at same rateHips/Shoulders rise at same rate• 2nd pull faster than 1st2nd pull faster than 1st• Triple ExtensionTriple Extension

Issac Molstre – 1474 yards.

100 – 11.1 400 – 50.64

REVERSE HYPERSREVERSE HYPERS Single leg/IsolationSingle leg/Isolation

Taylor Cochran – Senior Soccer 2x All State Midfielder Signed with UCLA

Regular

Elise Page –800m 2:20.04

GLUTE HAM RAISEGLUTE HAM RAISE

Single leg/Dynamic Regular/Iso

PULL UPSPULL UPS

•Very good indicator of relative strength

•Upper body mechanics/force drastically influence lower body mechanics/force.

•Proper arm carriage/action and backside mechanics (rear delts, rhomboids, lats).

•Postural integrity.

VERTIMAXVERTIMAXUsed in place of total body movements and in addition to lower body movements (ex. Squats)

Very good developer of lower body power and hip extension..

David McMurray – East/West Football22’6” - LJ, 11.1 – 100, 22.4 – 200 49.0 – 400 (s)34” Vert. (vertec)

PULLS/DEADSPULLS/DEADS

•Used from Hang or DeckUsed from Hang or Deck

•Hamstrings, glutes, erectorsHamstrings, glutes, erectors

•How much weight?How much weight?

•Used as Speed or Max EffortUsed as Speed or Max Effort

•Deads – St. Bar, Snatch grip, Deads – St. Bar, Snatch grip, Trap BarTrap Bar

SINGLE LEG SPLIT SQUATSINGLE LEG SPLIT SQUAT(BULGARIAN SQUAT)(BULGARIAN SQUAT)

Excellent for hamstrings, glutes, hip musculature.

Good Uni-lateral exercise.

Tough on VMO

Stretch on back hip flexor.

Glute/Quad+Flex=S.L.

Raelynne Lee – Senior LSHS Soccer

2x All Area Midfielder

St. John’s University Signee

STEP UPSSTEP UPS

Great Unilateral movement Glutes, Quads, Hamstrings High Box

Don’t kick off back foot - Can try st. leg and dorsi flexed (not here of course!)

Brittany Aanstad – 2x State Champion Javelin – H.S. 15th Nationally @ 146-1

5’5 1/4” HJ, 11’0 PV, 17’9” LJ

POWER RUNNERPOWER RUNNERTrains hamstrings as hip extensors not as knee flexors as well as glutes and quads.

Can also be used in a running fashion or dual leg drive.

Bands can be added for a more dynamic movement.

Runner

Reverse Leg Press

SLED DRAGGINGSLED DRAGGINGSingle leg walking (front/back) for hip flexors and glutes.

Lateral slides.

Walking (front/back)

GPP phase

Imagination!

STRAIGHT LEG DEADLIFTSTRAIGHT LEG DEADLIFT

Joey Bywater – State Champion 3200 M @ 9:03.97

All-Time State Soph. record by 5 seconds

•Great Hamstring developer.

•Flexibility

•Lighter weight – 40% squat max

•All kids can do these.

BENCH PRESSBENCH PRESSIncrease upper body strength/power

Not only how much lifted…but more importantly how fast you are trying to move it! – (ex. 135 vs. 300)

Maximum Effort (ex.)– Board Press– Floor Press– Bands

Bill Gillespie, Head Strength coach

Liberty University – 801 lbs.

WEIGHTED CORE/AB WORKWEIGHTED CORE/AB WORKSome kids can do 1,000 crunches but can’t jump to a conclusion.

LUNGES LUNGES Mimics running motionMimics running motion

Strength, Balance, Stability, Strength, Balance, Stability, FlexibilityFlexibility

Barbell, D.B. SledsBarbell, D.B. Sleds

Distance or repsDistance or repsFirst – Top Speed Lunge

Second – Acceleration Lunge

……BUT WAIT, THERE’S MORE!BUT WAIT, THERE’S MORE!

Romanian DeadliftBack ExtensionsGood MorningsPull ThroughsPower Wheel curlsSprintersWeighted Hip Pops

Sprinters

Power Wheel curls

Thank you for your Thank you for your time and patience!time and patience!

Chris_Mattingly@lkstevens.wednet.edu

425-335-1515425-335-1515

Lake Stevens High SchoolLake Stevens High School

This presentation will be posted on our Track This presentation will be posted on our Track Website.Website.http://viking.lkstevens.wednet.edu/sports/track/index.htmlhttp://viking.lkstevens.wednet.edu/sports/track/index.html