tim o'neill speed & power development for hs.ppt
TRANSCRIPT
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Tim O’Neill
Head Coach
Davenport Assumption HS
USATF Level 2 Sprints/Hurdles/Relays, Throws, Jumps and Endurance
@Assumptiontrack
641-757-7934
Speed & Power Development for HS Track & Field
Will Freeman, Boo Shexnayder, Joey Woody, Dennis Shaver, Chris Bucknam, Vince
Anderson, Mike Turk, Larry Judge, Travis Geopfert, Doug Case, Mike Young, Brian Mac,
Charles Stelk, MPT and John Ball, DC
Acknowledgements
Speed & Power Development
Events:–Sprints–Hurdles–Jumps–Throws–Endurance
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Speed & Power Development
Commonalties:
5 Bio motor Abilities
5 Bio motor Abilities– Strength: ability to produce force
– Speed: ability to move the body fast
– Endurance: ability to resist fatigue
– Flexibility: ability to move body through large ranges of motion
– Coordination: accurately and efficiently move the body in order to accomplish a task
Types of Strength– General Strength - ability to move one’s own
body weight
– Absolute Strength - is the maximum amount of force exerted, regardless of muscle or body size
– Relative Strength - is the amount of strength to body size, or how strong you are for your size
– Elastic Strength - ability to generate reactive or elastic forces
– Strength Endurance - ability to sustain force production
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Types of Muscle ContractionConcentric - Against gravity or resistance
Muscle fiber shortening
Eccentric - Control phase (with gravity)
Muscle fiber lengthening
Isometric or static – Generate tension with no change in muscle length
Isotonic – Constant tension throughout the ROM
Speed• Absolute Speed is the
ability to move the body at the highest velocities possible– Involves attaining
maximal velocities for short periods of time
Speed-Acceleration
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Speed-AccelerationAcceleration is the ability to move the body from rest
– Involves moving the body from rest to high speeds
Acceleration Development
Acceleration Development Work is run training designed to improve acceleration capabilitiesAcceleration Development typically comes in the form of:
– Acceleration Development Sprints are sprints of short distances, up to 40 meters in length
– Resisted Runs are sprints of 20-50 meters performed with some type of resistance, such as harness runs, hill sprints, or sled pulls
Speed
Speed Endurance is the ability to maintain absolute speed
– Speed endurance is the ability to resist the deceleration that naturally occurs once maximal velocity for that event is attained
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EnduranceAerobic Fitness - ability to take oxygen from the atmosphere and use it to produce energy for your muscle cells
– There is an aerobic component in nearly all training
Anaerobic Fitness - ability to produce ample energy using the body’s anaerobic system
– Training involves intensities high enough to force the body into an anaerobically state
Work Capacity - ability to withstand large training loads
– High training volumes increase work capacity
FlexibilityStatic Flexibility is the ability to attain large range of motion at a joint without accompanying movement
Dynamic Flexibility is the ability to attain large range of motion at a joint with accompanying movement
Static FlexibilityStatic Flexibility Exercises are designed to challenge the range of motion of a joint in a way that involves little or no motion
There are 2 sub-categories:– Static Stretching involve exercises which place a
joint in a position that challenges range of motion using gravity or other muscle groups to enhance the stretch
– Facilitated Stretching involves more sophisticated routines such as PNF techniques, elastic band stretching, or yoga techniques
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Dynamic FlexibilityDynamic Flexibility Exercises are simple movements that move joints through large ranges of motion
Dynamic Flexibility Exercises
Hurdle Mobility Exercises are hurdle exercises that force joints to move through large ranges of motion
– Designed to improve mobility, flexibility, and coordination
Coordination
the ability to use different parts of the body together smoothly and efficiently
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CoordinationStability - ability to stabilize the body during movement
Mobility - ability to move or be moved freely and easily
Technical Execution - ability to perform a skill accurately and repeatedly
– Replication of competition skills
CoordinationStability - Mobility – Technical Execution
Core/ Trunk/ Extremities
- Pelvic Girdle
- Shoulder Girdle
- Proximal Joints
- Distal Joints
Coordination
StabilityEXAMPLE:
Core/ Trunk and Extremity Combo (Pushups w/ Rotation)
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CoordinationStability
Coordination
MobilityEXAMPLE:
Core/ Trunk (Scorpions)
CoordinationMobility
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Coordination
Technical Execution EXAMPLE:
(MB Shot Put)
CoordinationTechnical Execution
What do we do Now?
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How do we put this all together?
What’s your recipe?
- Develop Acceleration and Absolute Speed first
- Speed Endurance and Lactate Tolerance work interfere with speed development
These should be programmed after Acceleration and Absolute Speed have been developed
Speed & Power Development
- speed and power development depends upon effective training of the neuromuscular system
– Best developed by a high intensity / low volume / long recovery philosophy
While high intensity / low volume / long recovery philosophy is the key to developing speed and power abilities, lower intensity, higher volume work should be performed on a regular basis
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Speed Development- Speed Development
Work is run training designed to improve
absolute speed
- Speed Development work should place the
athlete into situations of maximal velocity for 1-3
seconds
- High Intensities with recoveries usually 3-4
minutes
Speed Development
Sub-categories of speed development:
– Speed Development: sprints of 40-60 meters
– Variable Speed Runs: complex runs involving alternating periods of relaxed running with periods of maximal velocity
– Over speed Training: sprint work using some type of assisting device or downhill running(small grade)
PowerPower - ability to produce force quickly
– Training combines resistance and speed of movement
Olympic Lifting Med Ball Training Plyometrics
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Power
Multi-throw Routines– Develop power and coordination
– Sessions typically involve various types of throws
Multi-jump Routines– Develop power and coordination
– Sessions typically involve various types of throws, totaling 12-30 reps
– Short Bounds, In Place Jumps, Extended Bounds, Depth Jumps
Strength/Weight Training
Olympic Lifts
Cleans, Jerk, Snatch
Static Lifts
Squat, Bench, Leg Press, Military
Bodybuilding
Pushups, Pull-ups, Core/Trunk Strength
Strength/Weight Training Guidelines
Olympic Lifts – Multiple sets of 1-6 repetitions are used with
recoveries long enough to ensure quality– Develop absolute strength, power, and
coordination
Static Lifts – Involve high resistances and low speeds of
movement– Lower repetitions and high numbers of sets– A primary tool for absolute strength
development
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Strength/Weight Training Guidelines
Bodybuilding Lifts– High repetition/low resistance/short
recovery formats
– Can improve body composition, strength endurance, and energy system fitness
Strength/Weight Training Menus
Meat: (Olympic Lifts)Power Clean, Hang Clean, Snatch
Potatoes: (Strength Lifts)Back Squat, Front Squat, Bench Press, Pushups, Core/Trunk Strength,
Sides: (Bodyweight Lifts)Core/Trunk, Pushups, Pull-ups, Lunges, Hyperextensions,
Deserts: (Exotics, Tools, Toys, Devices)Run Rocket, Sled Pulls, Sled Pushes, Med Balls, Resisted/Assisted Runs)
Strength/Weight Training Menus
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Weight Training GuidelinesWeek Power Exercises Strength Exercises Assistive Exercises
1 4 x 5@ 70% 4 x 6@ 70% 4x 8-12
2 5 x 5@ 75% 5 x 6@ 75% 5x 8-12
3 4 x 4@ 65% 4 x 5@ 65% 4x 8-12
4 6 x 3@ 80% 6 x 4@ 80% 5x 8-12
5 4 x 5@ 75% 4 x 6@ 75% 4x 8-12
6 5 x 5@ 80% 5 x 6@ 80% 5x 8-12
7 4 x 4@ 70% 4 x 5@ 70% 4x 8-12
8 6 x 3@ 85% 6 x 4@ 85% 5x 8-12
Conversion to Power
9 70%/5, 75%/4, 80%/3(3) 70%/5, 75%/4, 80%/3(3) 4x 6-10
10 75%/5, 80%/4, 85%/3(3) 75%/5, 80%/4, 85%/3(3) 5x 6-10
11 65%/5, 70%/4, 75%/3(2) 65%/5, 70%/4, 75%/3(2) 4x 6-10
12 80%/4, 85%/3, 90%/2-3(3) 80%/4, 85%/3, 90%/2-3(3) 4x 6-10
13 75%/5, 80%/4, 85%/3(3) 75%/5, 80%/4, 85%/3(3) 4x 6-10
14 80%/5, 85%/4, 90%/3(3) 80%/5, 85%/4, 90%/3(3) 5x 6-10
15 70%/5, 75%/4, 80%/3(2) 70%/5, 75%/4, 80%/3(2) 4x 6-10
16 85%/4, 90%/3, 95%/2-3(3) 85%/4, 90%/3, 95%/2-3(3) 4x 6-10
Strength Recommendations
Designing the strength training program:– General strength and strength endurance
• young athletes
– Elastic strength, power, and absolute strength• Remedial approach until proficient
– Advanced absolute strength, power, and elastic strength
• advanced athletes
- *Train movements and the muscles that control the movements. As athletes become more advanced – then load them
Organizing Training Modalities
Group Training Methods Correctly to enhance adaptation
Examples:– Speed and power related activities
– Energy system demand
– Intensity of activity
Have Contrast between successive training sessions to enhance adaptation, avoid staleness, and to minimize injury risk
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Other Considerations
- Flexibility training of all types should be administered consistently
- Overtraining in other areas can result in losses in flexibility if not addressed
- Coordination should be addressed in all athletes, especially younger ones
- Multi-lateral training should be considered in all facets of your training plan (Energy system, Strength/Power etc.)
Assessment
Why Test?– To identify talent
– To analyze the training program
– To evaluate strengths and weaknesses
– To predict performance
Assessment
Guidelines for Testing:
– Tests should be administered consistently
– Tests should measure what we want it to measure (i.e. acceleration ~ 30m test)
– Testing environment should be controlled as much as possible to standardize results
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Assessment Inventory
Develop your Menu:– 30 Meter Sprint– 30 Meter Fly– 150 Meter Sprint– Vertical Jump– Standing Long Jump– Standing Triple Jump– Overhead Back Shot Throw– Underhand Forward Shot Throw– General Strength Tests(Pushups, Pull-ups, Sit-ups)– Weight lifting Max(Cleans, Squat etc.)– Quadrathlon
QuadrathlonTests- Standing Long Jump
- Three Jumps
- 30 Meter Sprint
- Overhead Shot Throw
http://www.brianmac.co.uk/quad.htm
Quadrathlon ScoringPoints 3 Jumps SLJ 30M OH Shot Points 3 Jumps SLJ 30M OH Shot Points 3 Jumps SLJ 30M OH Shot
1 3 1 5.8 4 35 5.74 1.92 4.84 9.83 68 8.41 2.82 3.9 15.5
2 3.08 1.02 5.77 4.17 36 5.82 1.95 4.81 10.01 69 8.49 2.85 3.87 15.67
3 3.16 1.05 5.74 4.34 37 5.9 1.98 4.78 10.13 70 8.57 2.88 3.85 15.84
4 3.24 1.08 5.71 4.51 38 5.98 2 4.75 10.35 71 8.65 2.9 3.82 16.02
5 3.32 1.1 5.68 4.68 39 6.07 2.03 4.72 10.52 72 8.73 2.93 3.79 16.19
6 3.4 1.13 5.66 4.85 40 6.15 2.06 4.69 10.69 73 8.81 2.96 3.76 16.36
7 3.48 1.16 5.63 5.03 41 6.23 2.09 4.67 10.86 74 8.89 2.99 3.73 16.53
8 3.56 1.19 5.6 5.2 42 6.31 2.11 4.64 11.04 75 8.97 3.01 3.7 16.7
9 3.64 1.21 5.57 5.37 43 6.39 2.14 4.61 11.21 76 9.06 3.04 3.68 16.87
10 3.72 1.24 5.54 5.54 44 6.47 2.17 4.58 11.38 77 9.14 3.07 3.65 17.05
11 3.8 1.27 5.51 5.71 45 6.55 2.2 4.55 11.55 78 9.22 3.1 3.62 17.22
12 3.88 1.3 5.49 5.83 46 6.63 2.22 4.52 11.72 79 9.3 3.12 3.59 7.39
13 3.96 1.32 5.46 6.06 47 6.71 2.25 4.5 11.89 80 9.38 3.15 3.56 17.56
14 4.05 1.35 5.43 6.23 48 6.79 2.28 4.47 12.07 81 9.46 3.18 3.53 17.73
15 4.13 1.38 5.4 6.4 49 6.87 2.3 4.44 12.24 82 9.54 3.2 3.51 17.9
16 4.21 1.4 5.37 6.57 50 6.95 2.33 4.41 12.41 83 9.62 3.23 3.48 18.03
17 4.29 1.43 5.34 6.74 51 7.04 2.36 4.38 12.58 84 9.7 3.26 3.45 18.25
18 4.37 1.46 5.32 6.91 52 7.12 2.39 4.35 12.75 85 9.78 3.29 3.42 18.42
19 4.45 1.49 5.29 7.09 53 7.2 2.41 4.33 12.92 86 9.86 3.31 3.39 18.59
20 4.53 1.51 5.26 7.26 54 7.28 2.44 4.3 13.1 87 9.94 3.34 3.36 18.76
21 4.61 1.54 5.23 7.43 55 7.36 2.47 4.27 13.27 88 10.03 3.37 3.34 18.93
22 4.69 1.57 5.2 7.6 56 7.44 2.5 4.24 13.44 89 10.11 3.4 3.31 19.11
23 4.77 1.6 5.17 7.77 57 7.52 2.52 4.21 13.61 90 10.19 3.42 3.28 19.28
24 4.85 1.62 5.15 7.94 58 7.6 2.55 4.18 13.78 91 10.27 3.45 3.25 19.45
25 4.93 1.65 5.12 8.12 59 7.63 2.58 4.16 13.95 92 10.35 3.48 3.22 19.62
26 5.02 1.68 5.09 8.29 60 7.76 2.6 4.13 14.13 93 10.43 3.5 3.2 19.79
27 5.1 1.7 5.06 8.46 61 7.84 2.63 4.1 14.3 94 10.51 3.53 3.18 19.96
28 5.18 1.73 5.03 8.63 62 7.92 2.66 4.07 14.47 95 10.59 3.56 3.15 20.14
29 5.26 1.76 5.01 8.8 63 8.01 2.69 4.04 14.64 96 10.67 3.59 3.12 20.31
30 5.34 1.79 4.98 8.97 64 8.09 2.71 4.02 14.81 97 10.75 3.61 3.09 20.48
31 5.42 1.81 4.95 9.15 65 8.17 2.74 3.99 14.98 98 10.83 3.64 3.06 20.65
32 5.5 1.84 4.92 9.32 66 8.25 2.77 3.96 15.16 99 10.91 3.67 3.03 20.82
33 5.58 1.87 4.89 9.49 67 8.33 2.8 3.93 15.33 100 11 3.7 3.01 21
34 5.66 1.9 4.86 9.66
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English ProverbGive a man a fish and you feed him for a day;teach a man to fish and you feed him for alifetime
Is there such thing?
No Such Thing!Find recipe that works for you
Be able to adapt training to your athletes
Have a Plan, Document it and Keep records
Remember: Muscle Thrills but, Speed Kills!
Train Fast, Run Faster!
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AppendixDynamic Warmup Option
Medicine Ball Menu
Pool Workout
Fall Strength Training Block
Quadrathlon Table
Tim O’Neill
Head Coach
Davenport Assumption HS
@Assumptiontrack
YouTube – Tim O’Neill/AHSTF
641-757-7934
THANK YOU!