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Speedstrengththroughrunningdrills2.pptxSpeed & strength through running drills
Chapter 6
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Speed & strength through running drills
This chapter will:
Explain & train 2 kinds of speed
Straight-line or sprint speed
Sport speed
Key for athlete
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Speed & strength through running drills
Athletes must possess strength to produce force.
Optimal Speed= SPEED + STRENGTH
Remember!
Maximal speed is at one end of the speed-strength continuum.
Innovative coaches train:
Rotational speed
Foot Speed
Hand Speed
Eye speed
Few sports rely on straight-line running
Main components of sport speed:
Agility
Quickness
Speed:
ability to rapidly recruit muscle fibers
Conditioning:
process of training to become physically fit by a regimen of exercise, diet, & rest
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Pure speed Sports:
Throwing
Swinging
Kicking
(end with a follow-through motion)
Speed-strength
variety of drills
straight-line running
sport speed
Power or Strength-Speed Sports = Sport-Speed Drills
Speed Sports = Rotational Drills
Speed Training = Sport-Speed Drills
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Choosing Speed Training Table 6.1 pg 108
1st Row = represents relative % of speed training vs. other training modalities.
2nd – 3rd rows = the % of straight-line vs. sport-speed training time spent doing specific drills by speed-strength classification.
time is spent working sport speed.
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Straight-line speed
Speed Training = success
Drills to straight-line speed:
Running form drills
Start Technique
Acceleration drills
Stride-mechanics drills
Gradual progression
Slower teaching speed
Purpose of form drills:
teach proper stride mechanics
not increase speed, but more efficient stride = quicker stride
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Straight-line speed
Correct Straight-Line:
Properly executed
Progressively increase speed
Perfect movements at top speed
Introduce additional drills
Begin with general movement drills
Least complicated Most complicated
Least complicated drills involve few joints,
ex: practicing arm action or leg cycling
More complicated drills:
Ex: synchronizing arm & leg action together (acceleration sprints)
Interval training can be utlized
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Straight-line speed
Components contributing to running speed:
Stride Frequency
Push off phase
Stride Frequency:
Number of times the leg cycles through the running movement per unit of time
Push off Phase:
Force of the foot’s contact with the ground & the ability to rapidly absorb the body’s impact
Push off phase affects stride frequency & stride length.
Cycle of 1 leg through running motion shows the complexity of the running form.
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Straight-line speed
Fast stride = foot contacts = time foot spends on ground = more ground covered
Performance:
Being assisted
Pulled
Running downhill
Drills to Stride Length:
Resistive Running
Running Uphill
Running Steps
Bounding Drills
Stride Length & Frequency:
strength/amount of force the running muscles produce
Improve running mechanics
Key - continue regular running drills in conjunction with resistive & hill running.
KEY = Resistive running
Athlete must produce greater force to propel forward, backward, or laterally.
Release-resistive running
effective for training break-away speed & first-step quickness
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Resistive running
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Release-resistive running
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Running form drills
Technique/Form drills = develop speed
Goal = perfect arm motion & push-off strength
Form drills:
help improve stride mechanics
Non-track athletes:
Incorporate into general warm up
mechanics emphasized during strength & speed drills
Common Form Drills:
A’s
B’s
High Knee Drills
Variations of Kick Drills
Common in practice sessions for most sports.
Research absent into their ability to increase sport-specific speed
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Running form drills
Straight-line speed training
Relatively long rest periods = maximum power production
Emphasis on adenosine triphosphate & creatine phosphate phosphagen system (ATP-CP)
prevents lactic acid accumulation & early fatigue
Practicing drills without rest ability to preform drills at max speed.
technique is compromised
ability of drill is diminished
5-6 second sprint = 1-1 ½ minutes of rest
Distance for drills 20-40 yds.
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Sport speed
Sport speed
transfers straight-line speed into skills useable in specific sport
Ex: Wide receiver with fast 40 or 100 time, may be held up at line of scrimmage by the defender if he cannot use his speed to break away.
Lack of fitness & strength limits sport speed.
Successful athletes use speed during competition.
Sport speed -trained according to sport’s physical demands.
Alactic training: drills lasting up to 10-15 secs. with long breaks
Lactic training: short drills last up to 30 secs. with shorter rest time
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Sport Speed
Speed Training - conditioning related to specific sport
Ex: Tennis player: speed developed in short bursts with minimal rest time
similar to the rest between points
Ex: Soccer player: increase speed with aerobic activities
sprint, jog, sprint, jog, etc.
Sport speed drills can be used the same as straight-line drills (less rest)
Mimic movements of particular sport
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Agility
Sport Speed is affected by the athlete’s ability to rapidly shift direction.
Crossover footwork drills = important to sports training
Ex: Baseball player leading off at 1st base
has better chance of stealing 2nd base if has a good crossover step
Drills to Increase Sport Speed:
Begin with rapid direction change
Follow with 10-30 yds acceleration
Short drills with rapid direction changes develop
Footwork
Balance
Coordination
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Sport “Ready” Position
“Sport Ready Position”.
Rapid movement execution
Stability
Gain stability
must be able to drop down, lower center of gravity & widen base of support quickly
Proper position:
Weight on the balls of feet
Knees & waist slightly bent
Chest & head up
Arms relaxed, slightly bent & out in front of body
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Cutting Drills
Cut - specific action taken at each cone
Ex: run up to cone, cut, followed by sharp rounded path or complete stop, followed by a 180-degree turn & backward movement.
Initially, work on controlling body position during each of these movements.
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Cutting drills: stop & back
STOP & BACK
2 cones, 10 yds. apart
Start at 1st cone
Sprint to 2nd cone
Come to complete stop in sport ready position.
Quickly turn & accelerate back to 1st cone
Sprint past starting point
Maintain balance over feet & changing directions as quickly as possible.
90° ROUND
2 cones 5 yds. apart
Start at 1st cone
Sprint to 2nd cone
Make a 90° turn, slowly
Round as close as possible, maintain athletic position, take short choppy steps
Accelerate past cone
Shift body weight slightly over inside foot
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Cutting drills
90° CUT
2 cones 5 yds. apart
Start at 1st cone
Sprint to 2nd cone
As approaching 2nd cone, drop into sport ready position.
Make sharp lateral cut & accelerate past cone
180° Turn
2 cones 5 yds. apart
Start at 1st cone
Sprint toward 2nd cone
At 2nd cone make 180° turn using short, choppy steps
Accelerate back through starting point
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Cutting Drills-360° Turn
Set up 3 cones 5 yds. apart.
Sprint from the 1st cone to the 2nd .
At 2nd cone, make a 360° turn
run around 2nd cone using short, choppy steps, keeping body weight shifted slightly over inside foot.
Sprint out of the turn past the 3rd cone.
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Crossover angle, sidestep & sprint, & backpedal & sprint
After the athlete has mastered cutting moves, begin work on specific movement patterns
Each drill trains the ability to change direction & features one of the basic steps:
Crossover angled backward run
Backpedal
Shuffle/sidestep
Before sprinting in a straight-line
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Drills
In each drill perform the required step from A - B, then sprint straight to C.
Focus on footwork
The directional change
First few steps in the sprint
Place cones A & B 7-10 yds apart & cone C 15-20 yds away from cone B.
To train sport speed, perform sets of reps with a short rest interval.
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DOUBLE BOX DRILL
6 cones to form 2 boxes side by side
One athlete starts in the center of each box
Athlete reacts to coach’s instruction
Coach points to a cone
Athlete sprints to cone, touches it, then moves back to the center of the square.
LINEAR ZIG-ZAG DRILL
Place 2 rows of 3-4 cones, 5 yds between each cone.
Stagger the rows.
Start at one end of the cones, facing the other row.
Object = face the same direction throughout the entire drill
Sprint forward to the end of the line, making tight turns at each cone.
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Agility drills
Agility Drills:
Set = 1 complete drill
Rep = 1 cut/movement
Volume depends on the ability to properly execute drills
Table 6.2, pg. 124 Guideline for “Training Volumes for Agility Drills”
Each rep is performed at maximal effort
A very well-conditioned athlete may be able to perform more
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Strength & Stride Frequency
Sprint with Partner Resistance
Sprint with Partner Assistance
Backward Run with Resistance
Backward Run with 180° Turn to Sprint
Lateral Shuffle with Partner Resistance
Lateral Shuffle with Partner Assistance
Forward Acceleration
Backward Acceleration
Forward Run
Backward Run
Lateral Crossover to Sprint
Zig-Zag Forward Run
Forward Sprint with Release
Backward Run Into a Turn and Sprint
PG 125-133
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Strength & Stride Frequency
Simultaneously improve stride push-off, strength & speed.
Focus:
movement patterns relating to sport
Concentration:
movement developing muscle patterns & neural activation
Key
Simultaneously practice sport-skills & power
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Strength & Stride Frequency
Sprint with partner resistance
2 athletes with comparable speed
First athlete wears resistance belt (rubber tubing attached)
First athlete in front of second athlete
Athlete in back provides resistance
Tubing gets tight = athlete begins running
Constant tension maintained
15-30 yds.
Sprint with partner assistance
More advanced than Sprint with partner resistance
2 athletes
One athlete little faster than other
Same process as Sprint with partner resistance
Leader (faster athlete), pulls partner
Mechanics maintained
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Strength & Stride frequency
Backward run with resistance
2 athletes, comparable speed
Resistance belt worn by 1 athlete, lines up in front of other athlete
Back athlete provides resistance, running backward
When tubing tightness, trailing athlete runs, maintaining tension on tubes without overstretching
15-30 yds
Backward run with 180° turn
Same steps as Backward run with resistance, but make 180° turn at 10 yds, then break into sprint for 10-15 more yards.
A
B
C
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Strength & stride frequency
Lateral shuffle with partner resistance
2 athletes, side by side
2nd athlete provides resistance
1st athlete shuffles 10-20 ft. to the side
2nd athlete
Stay in place or..
Shuffle distance with 1st athlete
Tight tubing maintained
Lateral shuffle with partner assistance
2 athletes, side by side
2nd athlete assists 1st, using resistance belt
10-20 yds.
Mimics lateral movement at maximal speed
Strength & stride frequency
Forward Acceleration
Equipment: Parachute/Power chute or Sled
Start: modified sprint
One hand on ground
Sprint forward, short steps at start, gradually increasing stride length for first 10-12 strides
Trunk stay inclined for first 3-5 steps
Coach releases chute tossing into air
Backward acceleration
Equipment: Parachute/Power chute or Sled
Start: Feet, hip width apart, knees slightly bent, trunk inclined forward
Toe aligned with heel of other foot
Face straight ahead, shoulders square
Backpedal on toes
Start with short strides, gradually lengthen stride for 15-30 yds.
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Strength & stride frequency
Forward run
Sprint from standing start – 30 yds.
Decelerate gradually, after 30 yds.
Can be performed with 2 parachutes to resistance
Alternative = same movement backwards
Backward run
Start:
Feet hip-width apart
Knees slightly bent
Trunk inclined forward
Toes of one foot aligned with heel of other
Face straight ahead
Backpedal with long strides
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Strength & stride frequency-
Lateral crossover to sprint
Start:
Feet shoulder width apart
Knees bent
Waist slightly bent
Shoulders over feet
Weight on front half of foot
Use crossover step, turning the hips
Knees and feet turned the direction athlete is traveling
Partner provides resistance
Chute
Belt
Etc.
Zig-zag forward run
Start like Forward Run drill
Series of cones placed 3 yds. Apart
Similar to linear zig-zag
Cut around cones quickly (b)
Drill finishes with 10 yd. straight run (c )
Can be performed with resistive devices
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Strength & stride frequency-
Forward sprint with release
Chute/Sled
Start like forward run
Start sprinting
After 10 yds. Unfasten chute belt
Let chute fall to ground
Continue sprinting 10 yds.
Should feel speed increase
Backward run into a turn & sprint
Parachute/Sled attached loosely to waist or sled in front
Start with feet hip-width apart
Knees slightly bent, trunk inclined forward
Toe of one foot aligned with heel of other
Stride, pump arms forward & backward
Keep shoulders over feet, with knees & waist bent
Quickly extend & flex hips
Afar 10 yds. Spin & sprint forward
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quickness
Quickness = first step speed
Hard to train – reaction & skill
Speed developed in first few steps, produces = quick action (powerful & explosive)
Acceleration = key element of quickness
Top-end speed is truly sport specific if the athlete can reach top end within the first, 10 yds.
Reaction, agility, + 1st-step explosion = quickness
Quickness additional Key component = how quickly the legs & feet move
Train by footwork drills
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Quickness
Quickness Drills:
Ladder drills
Speed ladders, dot mats, line drills
Purpose = improve foot speed
Key ingredient in 1st step foot speed = ability to move feet where you want them to go
Trains balance & quick feet
Goal = make step pattern of drill specific & challenging
No such thing as sport specific step pattern
Teaching Ladder Drills:
walk through
slowly increase speed
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Quickness Drills
Back Shuffle (with reaction)
3 cones
5yds apart in straight line
On coach’s command
Backpedal
Forward run
Backward run
Shuffle
Sprint, Cut, React
5 cones
5-7 yds. Apart
Begin at Cone “A”
Sprint forward to cone “B”
Cut & sprint to 1 of 3 cones, depending on coach’s instructions
C
B
A
D
E
Quickness Drills
Ladder – Quick Feet
Start facing end of ladder
Step in 1st box with right foot
As soon as right foot touches ground, step into same box with left foot
Continue until reaching end of ladder
Repeat drill with left foot leading
Ladder - Sidestep
Stand with ladder to the left
With left foot, step to the side in the first box (close to rung)
As soon as left foot touches ground, step into same box with right foot
Continue until reaching end of ladder
Repeat drill to right
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Quickness drills
Ladder Hop
Start at one end of ladder with feet together
Hop from one box to next, as quickly as possible
Hop
2 feet
1 foot
Forward
Backward
Lateral (R L), (L R)
The Boxer
Start on outside of ladder, with left side, facing ladder
Use scissor-like motion
Right foot in 1st box, followed by left in 2nd box
Next – advance right foot to outside of ladder, followed by left foot
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Quickness Drills
Ladder Hop
The Boxer
Quickness drills – Icky shuffle
Begin - Left foot first box
Right foot in next box, outside ladder
Bring right foot into first box
With left foot, step outside next box
Bring right foot into next box, then left foot into box with right foot
Repeat process with right foot leading the next step
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Quickness drills
Hurdle Run
Series of hurdles 2ft apart in straight line
Hurdles allowed up to 12 inches high
Run in straight line over hurdles
Place one foot between each hurdle
Knees high for maximal hip flexion
Elbows at 90°, driving forward & back (pumping motion)
Head up, eyes forward
Nose over toes
Variation of drill = backwards
Hurdle Side Shuffle
Series of hurdles 2ft apart in straight line
Start with side to first hurdle
Step sideways over hurdle
As soon as first foot plants, step over with other foot
Maintain sport ready position
Maintain efficient arm action
Elbows at 90°
Head up, eyes forward
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Quickness drills
Hurdle Zig-Zag Shuffle
Set up hurdles in zig-zag pattern
Shuffle through, making quick 90° turns at each hurdle
Keep hips & shoulders parallel to each hurdle
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Quickness
Jumping isn’t the goal
Goal = improve leg turnover & sport speed
Foot-ground contact is short & speed through hurdle is rapid
Ensure proper body position = maintained
10-12 hurdles
Forward, backward, laterally
Drills teach to carry momentum into sprint
To make specific = change starting stance
Incorporate into regular training program or perform on agility day
| Athlete’s Level | Quickness training only (sets) | Quickness with other training (sets) |
| Beginner | 12-15 | 8 |
| Intermediate | 20 | 10 |
| Advanced | 30 | 15 |
Table 6.3 – pg. 144:
Breaks down number of quickness drills athletes at various levels should perform
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