HHOWOW TOTO D DEVELOPEVELOPRUNNING SPEED!RUNNING SPEED!

Mike Antoniades Performance & Rehabilitation Director

• Football Coaching• Speed Coaching• Sport Dimensions• Speed Workshops• University Lectures

Mike AntoniadesMike Antoniades

Who are Sport Dimensions Who are Sport Dimensions & what do we do?& what do we do?

Who are Sport Dimensions?Who are Sport Dimensions?

• Performance Training (Speed, Strength & Power Conditioning)

• Individual• Team training• Coach the Coaches

• Rehabilitation Training• Knee, Back, Shoulder, Lower Limb• Protocol Development

• Prevention• Movement Training• Biomechanical Analysis & Correction

Performance & Rehabilitation Team:3 Physios, 4 Performance & Rehab Trainers, MA

Who do we work with?Who do we work with?• Professional athletes from football,

rugby, track & field: - Chelsea FC, Chelsea Academy - Stoke City, Fulham, Tottenham- Ipswich Town, West Ham- Crystal Palace- Blackburn- QPR- Wolves- Bath Rugby- WASPS- Harlequins…

• USA, Europe• Recreational Athletes • Non - Athletes

Speed!

• What are talking about?

• What do we want?

Sprinting or Sports Speed?

• Coaches & Conditioning experts

• Biomechanics of the sport– Straight Line Sprinting– Multi-directional Speed

• Differences between Sprinting & Sports Speed?

Sprinting

• All movements pre-planned– No unknowns

• ONE Reaction Time

• No Contact

• Explosiveness

• Acceleration-Maximum Velocity

• Forward Movement

Multi-directional Speed• Movements not planned – Mostly Reactive

• Football, Rugby, Gaelic

• Reaction times• Change of Direction every 4-6 secs

• Planting & Pivoting• Acceleration – Deceleration – Acceleration• Jumping & Landing• Four Components of Speed

• Quickness, Reactive, Active, Complex

• Maximum velocity?

Sport Specific Speed

• Sport is a series of Movements– Pre-planned Track & Field– Reactive in Multi-directional sports

• Speed most valuable of qualities

• Speed is series of Motor patterns

Speed is a Skill!!

• Dispel some Myths

• Not something you are born with?

• Genetics

• Speed is a skill you can develop– Athletic development– Sport Specific development

• Can be taught from the age of 7!

Running & Sprinting Technique

• Sport Specific - Running Biomechanics– Similarities in running “Style”– Football, Rugby, Hockey, Gaelic, Basketball– Creates Muscle Imbalances

• Affected by Injury

• Junior athletes – Not Taught biomechanics– Sport Specific Speed

Running & Sprinting Technique

• What can you see?

• Biomechanical Analysis

• Video Analysis

• Video Clips

Common Running/Speed Weaknesses

• Bouncing

• Heavy landing

• Arm movement

• Over-striding

• Using the Hamstrings (Not!)

Common Multidirectional weaknesses

• Muscle imbalances– Dominant to Non-dominant

• Heavy landing• Arm movement• Turning preference• Planting Preference• Using the Hamstrings (Not!)• Slow feet = Quickness

Key factors in developing Key factors in developing Fast Athletes?Fast Athletes?

• The Optimal training Period– Who– When– Why– How

• The Neural Stimulus– Training the neuromuscular system

• Motor Development– Movement Patterns

• Sport Specific Speed Training– Quality of Technique & Intensity

Training the Neuromuscular system

• Positive Movement patterns– Motor engrams

• Quality of movement– Technique of the movement

• High velocity movements

• Fatigue of the CNS

• Muscle imbalances

Quality of Movement

• Quality of movement– Running Technique– Multi-directional Technique

• Train the movement not the muscle!

How do you develop Sport Speed?

• Correct biomechanics for the sport

• Neuromuscular development

• Increase in coordination & agility

• Increase in functional strength

Relationship between Speed & Injury Reduction

• – Biomechanics & Injury• – Speed & Biomechanics• - Speed & Injury Reduction

– Sports Specific Speed– How you train SSS– Low load V High Load– Static V Dynamic

Learning Process

• Motor Patterns

• 400-500 Hours for Unconscious Comp.

• Neural Maps

• Phantom Limb Phenomenon

Coaching Children U14

• Children are not mini adults

• Optimal Age for movement training

• Coordination & Agility

• Lactate runs

Coaching Vs Training

• Coach to improve!

• Quality not Quantity!

• Correct Bad movement.

• Coaching Attitude

• Focus on the positive.

• Know how we learn.

Stages of Learning

• Unconscious Incompetence

• Conscious Incompetence

• Conscious Competence

• Unconscious Competence

Questions?Questions?