Multi-Directional Speed For

Sport Unleashed

Lee Taft

www.SportsSpeedEtc.com

Points Of Emphasis

• 1. Multi-Directional Acceleration

• 2. Multi-Directional Deceleration

• 3. Multi-Directional Change of Direction

• 4. Cutting

• 5. Retreating

Multi-Directional Acceleration

• Repositioning- Regardless of if it occurs all the time or not we must allow for it!

…Repositioning

No Allowing Repositioning

No Repositioning Allowed..

Linear Starting/Acceleration Speed

• Body lean- “power line”

• “Throw the hands”

• Knee drive forward- low foot recovery

Starting/Acceleration Speed

Accelerate early with length

Lateral Acceleration

Shuffle

• Back or Power Leg- Push down and away

• Front or Pull Leg- Extend and pull to continue momentum from back leg.– The lead foot becomes stable by using the

heel and pulling- YES, the foot often turns out.

• Recover under the hips and prepare for next cycle.

Lateral Acceleration

“Lateral Gait Cycle”

The Heel Prepares to Pull

The Recovery is

Under the hips

Lateral Acceleration

Crossover and Directional Step

• Allow each leg to do its job independently

– If legs push at the same time the “Gait Cycle”

is interrupted.

• Disassociate the upper and lower body

– Must turn hips to allow for length and speed

• Run…..But stay oriented to the play

Crossover Technique

Get the Center of Mass Moving

Basketball player

Resisted Crossover

Tennis Player

Directional Step

• Allow the back leg to do its job of moving the center of mass over the front foot.– DO NOT USE THE FRONT LEG IN FIRST PUSHING

ACTION.

• The front foot prepares- (Directional Step) to take over the momentum and make it accelerate more.

• Try to be “Turned and Running” immediately.

Directional Step

First Step When Turning To Sprint

Back leg pushes Lead leg prepares

Also- super aggressive arms!!

Multi-Directional Deceleration

• Repositioning occurs again

– The legs/feet quickly reposition to an appropriate

angle to control mass and momentum

• Deceleration is the first step in acceleration

– Don’t think stop, Think Start!

– Body lean, angle of force application, intensity must

allow for re-acceleration immediately upon

deceleration

• Control shoulders and hips

– Sloppy shoulders and hips leads to poor movement

Deceleration:Notice body lean, angle, foot positioning

Low Box Drill

Getting Reps On Lateral Deceleration

Stay in the Tunnel for greater

Deceleration

• When athletes minimize unwanted movement up and down they can create better angles of force application when repositioning during deceleration.

– If they rise up the angle is too step, of the

push off leg, therefore hindering re-

acceleration speed.

Not Staying in the Tunnel

Staying down into the deceleration

and acceleration moves.

Cutting

• Once again, reposition to locate best angle for direction change and to control mass and momentum.

• The center of mass only lowers to control mass and momentum and to make the cut as successful as possible. – If the athlete lowers down too much on a

speed cut it slows down the athlete.

Cutting Progression

• Rehearsed

• Random

• Fake and cut

• Breakdown and cut

• Specific cutting:

– Speed cut

– Sharp cut

– Spin cut

Cutting Games

• Tag games:

– This allows you to see true athleticism and

assess issues that can be addressed.

• Box Tag- Dodging and man on man skills

• Goalie Tag- Faking, quick acceleration…

• 5 cone Grid Tag- strategy, cornering…

Lead up Skills to Improve Cutting

Ladder is great for improving foot

placement and hip movement

Cutting

Using Cones

Retreating

“Hip Turn

• The Hip Turn is a “reactive movement”

– The feet reposition to not only create a great

push off angle but also to create a stretch

reflex action in the lower leg

– The athlete drives into the ground to create a

quicker starting speed.

– A directional step occurs, and aggressive arm

and leg action follows…

Aggressive Hip Turn Retreating

Move!

Progression for Assessing

Retreating/Hip Turn

• 1. Quick Hips

• 2. Hip Turn to Shuffle

• 3. Hip Turn to Crossover

• 4. Hip Turn to Run

• 5. Bad Position set up to Hip Turn Progression.

– You must teach athletes how to recover from

a poor position.

Closing

• Always develop your program based off what you know to be true in regards to multi-directional speed development

• Assess what you have and build your program out.

• Keep sets and reps in control and don’t overshadow technique and execution

Thank You!

• CSCCa Organization

• Attendees