In parts 1 and 2 - I mentioned the 4 drills that teach the principle of "Stepping over the opposite knee and driving down and back beneath the hips." Which are the "A march, A skip, A run and partner assisted march drill.
I explained how the 4 drills will assist in reprogramming the athlete's neuromuscular system where they will fire their muscles in that pattern that will produce the greatest power into the ground - overcoming inertia, capitalizing on Newton's 3rd law and thus increasing their speed!
In Part 3 - I gave you my instructions on how to teach the "A March" Drill to your athletes.
In this - Part 4 - I want to focus on the "A Skip" Drill.
First, it is important that you teach these drills in progression, beginning with the "A March" Drill and ending with the "Partner Assisted March" Drill. The 2nd drill in this progression is the "A Skip" Drill.
The "A Skip" is one of those types of drills that requires a lot of coordination - and if your athletes haven't yet perfected the "A March" they will flounder in the "A Skip!" So make sure that your athletes have the "A March" down and are performing it with good form. Also be prepared, because everyone goes through a learning curve when it comes to the "A Skip!" It is rare that I find an athlete who can perform the "A Skip" correctly with one attempt. So be prepared to take your patience up a notch as your athletes fumble through the learning curve - smiling!
Like the "A March" you will want your athletes in the beginning to perform the "A Skip" without the use of their arms. Once they get it down - insert the use of their arms.
I have enclosed my instruction on the "A Skip" below, however the "A Skip" like all of the "A", "B" and "C" drills is hard to conceptualize without a visual image so I have included an excellent video of the "A Skip" produced by HPC Sport .
The "A Skip" Drill by HPC Sport
Matt Lydum, Professor of Sport Sciences at Defiance College and my USA Track Field School Director turned me on to Mike Young with HPC (Human Performance Consulting) Sport as an excellent resource for dynamic warm ups and new and original drills. Matt as usual - was right. As you can tell by the quality of the video above - HPCSport Rocks! HPC Sport has a video library of hundreds of drills that you can use for free. I highly recommend them to keep your warm up routines fresh and add some newness to your otherwise -- "stale" dynamic routines.
HPC Sport's You Tube channel is: http://www.youtube.com/user/HPCsport
"A Skip" Drill Instructions:
1. Place hands on hips
2. Chin up, Chest up, Toes Dorsiflexed
3. Bring heel up over the opposite knee during the entire drill
4. Athlete's talk to themselves, "hop, hop -- hop, hop" to help coordinate the double hop.
5. Recover the active heel beneath the hips while hopping with the support leg
6. Step over the opposite (support) knee
7. DRIVE the active leg down into the ground as soon as the heel clears the knee.
8. DO NOT drive the ankle out while hopping on support leg
9. DO NOT PAW while hopping on support leg
10. DO NOT CYCLE Past the hips while hopping on the support leg
11. Foot should strike the ground with the rounds of the foot
12. DO NOT strike the ground with the heel
13. Active foot should strike directly underneath the hips
14. Active foot lands no more than 1/2 foot length in front of support foot.
Coaching Points:
1. The key to the "A Skip" is the double hop on the support leg. There are 2 hops.
2. The two hops are only a couple of inches off the ground
3. The 1st hop happens as the active leg recovers and active ankle steps over the knee.
4. The 2nd hop happens as the active leg is decelerated into the ground.
5. If Performed correctly, both feet will hit the ground at the same time.
6. Once the athlete has successfully coordinated the double hop - the deceleration drive down of the active thigh will be noticeably faster and more forceful than the initial recovery of that active leg.
The writen instructions do not look much different than the ‘A’ MARCH but as the above enclosed video reveals - the "A Skip" is much different.
Practice this until your athletes demonstrate it with perfect form. Once your athletes can coordinate the double hop you can let them cover some ground as is shown in the video. Also, once they perform the drill with good form without their upper body movement, add the upper body movement. It is important that you do not let them progress until they get this down! Remember -- if they can't do this with proper form - then how in the world will they be able to do it when they are running at full speed!
In Part 5 I will go over the "A Run" Drill.
A big smile to you.
Coach Pete
Tuesday, February 24, 2009
Part 3: Stepping Over the Opposite Knee and Driving Down Beneath the Hips: "A" March Drill
The "A March" Drill
In this Part 3 - I want to focus on the "A March" Drill. The primary benefits of the "A March" drill as well as the "A Skip, A Run and Partner Assisted March" Drills is not just for training the athlete in technique and reprogramming the athlete's neuromuscular system, but the 4 drills are excellent posture drills, specific strength drills and functional flexibility drills. Doing these drills properly will strengthen the athletes muscles in postures and actions that are the same muscles used in the sprint action - thus their technique is dramatically improved. Before I begin my instructions on the "A March" Drill I would like to share a little history on the "A March" Drill.
History of the "A March" Drill
I don't think many coaches know who came up with the "A March" Drill - so I would like to spend a little time talking about where the "A" drills came from. They were developed by Gerard Mach in the 1950's when he was with the Polish Sprint School. Gerard Mach later became the National Sprint and Hurdle Coach of Canada in the 1970's. During this time the "A" Drills were introduced to the USA as the "Mach Drills" and they were similar to the drills used by Bud Winter who was the Coach at San Jose State University, but Mach's drills had a logical sequence that was not found with Winter's drills. Gerard Mach was well ahead of his time, however the logic and systematic approach to Mach's drills were lost over the years - even in Canada. Today their has been a major resurrection of Gerard Mach's drills in the US. The system and concepts that he had articulated in the 1950's are those concepts that every good sprint coach uses today.
I must point out that it was Gerard Mach who developed not only the "A" drills, but the "B" and "C" drill series, however it was Latif Thomas and Patrick Beith of Athletes Acceleration, Inc. (excellent sprint coaches and teachers) who modified the "A March" Drill so that beginners do not use their arms when first learning the drill.
Gerard Mach emphasized the necessity of correct arm action while doing the "A" drills. Too many athletes were doing the drill with very passive arm action (which is incorrect) - so Latif and Patrick modified the drill - making it impossible for beginners to execute the drill incorrectly and ingrain bad habits. They simply removed the problem - by removing the arm action altogether. Once the athlete has mastered the proper lower body movements - they then progress to include the proper arm movements. Thumbs up to Latif and Patrick...
I have enclosed my instruction on the "A March" below, however like all drills it is often hard to conceptualize the drill without a visual image so I have included an excellent video by Latif Thomas with Athletes Acceleration.
The "A MARCH" Drill
When your athlete's begin to learn this drill it is advised that they at first don't incorporate the use of their arms.
Here are the instructions on how to perform the "A March"
1. Place hands on hips
2. Chin up, Chest up, Toes Dorsiflexed
3. Bring heel up over the opposite knee during the entire drill
4. Recover the active heel beneath the hips
5. Step over the opposite (support) knee
6. DRIVE the active leg down into the ground as soon as the heel clears the knee.
7. DO NOT drive the ankle out
8. DO NOT PAW
9. DO NOT CYCLE Past the hips
10. Foot should strike the ground with the rounds of the foot
11. DO NOT strike the ground with the heel
12. Active foot should strike directly underneath the hips
13. Active foot lands no more than 1/2 foot length in front of support foot.
Practice this until your athletes demonstrate it with perfect form and then add the upper body movement. Do not let them progress until they get this down! Remember -- if they can't do this with proper form - then how in the world will they be able to do it when they are running at full speed!
In Part 4 of "Stepping Over the Opposite Knee and Driving Down and Back Beneath the Hips" I will go over the "A Skip" Drill.
A big smile to you.
Coach Pete
In this Part 3 - I want to focus on the "A March" Drill. The primary benefits of the "A March" drill as well as the "A Skip, A Run and Partner Assisted March" Drills is not just for training the athlete in technique and reprogramming the athlete's neuromuscular system, but the 4 drills are excellent posture drills, specific strength drills and functional flexibility drills. Doing these drills properly will strengthen the athletes muscles in postures and actions that are the same muscles used in the sprint action - thus their technique is dramatically improved. Before I begin my instructions on the "A March" Drill I would like to share a little history on the "A March" Drill.
History of the "A March" Drill
I don't think many coaches know who came up with the "A March" Drill - so I would like to spend a little time talking about where the "A" drills came from. They were developed by Gerard Mach in the 1950's when he was with the Polish Sprint School. Gerard Mach later became the National Sprint and Hurdle Coach of Canada in the 1970's. During this time the "A" Drills were introduced to the USA as the "Mach Drills" and they were similar to the drills used by Bud Winter who was the Coach at San Jose State University, but Mach's drills had a logical sequence that was not found with Winter's drills. Gerard Mach was well ahead of his time, however the logic and systematic approach to Mach's drills were lost over the years - even in Canada. Today their has been a major resurrection of Gerard Mach's drills in the US. The system and concepts that he had articulated in the 1950's are those concepts that every good sprint coach uses today.
I must point out that it was Gerard Mach who developed not only the "A" drills, but the "B" and "C" drill series, however it was Latif Thomas and Patrick Beith of Athletes Acceleration, Inc. (excellent sprint coaches and teachers) who modified the "A March" Drill so that beginners do not use their arms when first learning the drill.
Gerard Mach emphasized the necessity of correct arm action while doing the "A" drills. Too many athletes were doing the drill with very passive arm action (which is incorrect) - so Latif and Patrick modified the drill - making it impossible for beginners to execute the drill incorrectly and ingrain bad habits. They simply removed the problem - by removing the arm action altogether. Once the athlete has mastered the proper lower body movements - they then progress to include the proper arm movements. Thumbs up to Latif and Patrick...
I have enclosed my instruction on the "A March" below, however like all drills it is often hard to conceptualize the drill without a visual image so I have included an excellent video by Latif Thomas with Athletes Acceleration.
The "A MARCH" Drill
When your athlete's begin to learn this drill it is advised that they at first don't incorporate the use of their arms.
Here are the instructions on how to perform the "A March"
1. Place hands on hips
2. Chin up, Chest up, Toes Dorsiflexed
3. Bring heel up over the opposite knee during the entire drill
4. Recover the active heel beneath the hips
5. Step over the opposite (support) knee
6. DRIVE the active leg down into the ground as soon as the heel clears the knee.
7. DO NOT drive the ankle out
8. DO NOT PAW
9. DO NOT CYCLE Past the hips
10. Foot should strike the ground with the rounds of the foot
11. DO NOT strike the ground with the heel
12. Active foot should strike directly underneath the hips
13. Active foot lands no more than 1/2 foot length in front of support foot.
Practice this until your athletes demonstrate it with perfect form and then add the upper body movement. Do not let them progress until they get this down! Remember -- if they can't do this with proper form - then how in the world will they be able to do it when they are running at full speed!
In Part 4 of "Stepping Over the Opposite Knee and Driving Down and Back Beneath the Hips" I will go over the "A Skip" Drill.
A big smile to you.
Coach Pete
Sunday, February 22, 2009
Part 2: Stepping Over the Opposite Knee and Driving Down Beneath the Hips
I am not sure how the principle of "Stepping over the opposite knee and driving down beneath the hips" became a major part of my training and a fundamental component to my entire speed training program. I know that the same concept was admonished during my USA Track Field Coaching School and also from many other industry greats. Many tapes, books and articles in my personal library admonish this teaching. I know that I heard the cue, liked it, was admonished by my mentors and teachers to use it and I adopted it as a primary coaching cue.
I remember how the concept was strongly reinforced in my own teaching philosophy. It was the day I read a study from the Journal of Applied Physiology titled, "Faster Top Running Speeds are Achieved with Greater Ground Forces not More Rapid Leg Movements" written by Peter G. Weyand, Deborah B. Sternlight, Matthew J. Bellizzi and Seth Wright out of Harvard University in September of 2000. I had heard it many times, but it wasn't until I read this study that a lightbulb went on in my head and I no longer just understood the teaching - I was now 100% convinced of the teaching.
I recommend that you procure a copy of this study. You can get a copy from the American Physiological Society for $5. It is worth the cost...
Now -- before any of you ardent Dr. Ralph Mann followers label me as a Weyand follower - smiling - I want to say that I really don't see that much difference from the work of Dr. Ralph Mann and the work of Dr. Peter Weyand. I know for a fact that many coaches and people in our industry are only focusing on the differences and not looking at the many similarities in both of their works.
As for me I listen to both of them, have studied both seemingly different points of view and I have noticed nothing but similarities and I am not alone in noticing the similarities.
Dr. Peter Weyand (previously at Rice University, now at SMU) was interviewed by Vern Gambetta in 2006. Vern Gambetta said the following, "After talking to him it was clear to me that he and Ralph Mann were essentially saying the same thing in regards to the importance of ground contact time."
Vern Gambetta also stated that Dr. Weyand made a couple of real key points regarding myths that were being passed around in regards to the idea of pawing. "It does not occur; you can’t do it, so forget it."
I bring up this point, because I still have parents and coaches who will ask me -- when you instruct the athlete to drive down into the ground - you really mean for them to do a pawing action? Right? "...in regards to the idea of pawing. It does not occur, you can't do it, so forget it."
When Dr. Jesus Dapena, noted biomechanist from Indiana University, at the USA Track Field Coaching school was asked what is your opinion about Dr. Weyand's work? His reply, "I think the work of Dr. Weyand is basically sound!"
When it comes to the works of Dr. Mann and Dr. Weyand -- the only difference that I have ever noticed in their works is that Dr. Ralph Mann's work has been done in competition with world class athletes whereas Dr. Weyands work has been mainly done on the treadmill. Yet, Dr. Weyand was a protege of Thomas A. McMahon who did pioneering work on track surfaces - so maybe their isn't that much difference in this area - afterall. Keep in mind that Thomas McMahon held academic appointments in several departments at Harvard.
Either way -- I listen to both men and I respect and ascertain much from both of their works. But I was greatly touched by Dr. Peter Weyand's article titled "Faster Top Running Speeds are Achieved with Greater Ground Forces not more Rapid Leg Movements." The end result is that greater ground forces, rather than shorter minimum swing times which for years was widely accepted - enable runners to reach faster top speeds.
The bottom line is that when it comes to sprinting and running faster - athletes must be taught correct technique and motor unit stereotyping. Practice makes perfect only if practiced perfectly. The cue, "Step over the opposite knee and drive down beneath the hips" is the foundation to teaching the correct technique. An athlete can only run as fast as technique will allow, based on a sound basic technical model, beginning with the cue, "Step over the opposite knee and drive down beneath the hips."
In Part 3 of the series "Stepping over the opposite knee and driving down beneath the hips" I will go over the "A March" Drill.
A big smile to you.
Coach Pete
I remember how the concept was strongly reinforced in my own teaching philosophy. It was the day I read a study from the Journal of Applied Physiology titled, "Faster Top Running Speeds are Achieved with Greater Ground Forces not More Rapid Leg Movements" written by Peter G. Weyand, Deborah B. Sternlight, Matthew J. Bellizzi and Seth Wright out of Harvard University in September of 2000. I had heard it many times, but it wasn't until I read this study that a lightbulb went on in my head and I no longer just understood the teaching - I was now 100% convinced of the teaching.
I recommend that you procure a copy of this study. You can get a copy from the American Physiological Society for $5. It is worth the cost...
Now -- before any of you ardent Dr. Ralph Mann followers label me as a Weyand follower - smiling - I want to say that I really don't see that much difference from the work of Dr. Ralph Mann and the work of Dr. Peter Weyand. I know for a fact that many coaches and people in our industry are only focusing on the differences and not looking at the many similarities in both of their works.
As for me I listen to both of them, have studied both seemingly different points of view and I have noticed nothing but similarities and I am not alone in noticing the similarities.
Dr. Peter Weyand (previously at Rice University, now at SMU) was interviewed by Vern Gambetta in 2006. Vern Gambetta said the following, "After talking to him it was clear to me that he and Ralph Mann were essentially saying the same thing in regards to the importance of ground contact time."
Vern Gambetta also stated that Dr. Weyand made a couple of real key points regarding myths that were being passed around in regards to the idea of pawing. "It does not occur; you can’t do it, so forget it."
I bring up this point, because I still have parents and coaches who will ask me -- when you instruct the athlete to drive down into the ground - you really mean for them to do a pawing action? Right? "...in regards to the idea of pawing. It does not occur, you can't do it, so forget it."
When Dr. Jesus Dapena, noted biomechanist from Indiana University, at the USA Track Field Coaching school was asked what is your opinion about Dr. Weyand's work? His reply, "I think the work of Dr. Weyand is basically sound!"
When it comes to the works of Dr. Mann and Dr. Weyand -- the only difference that I have ever noticed in their works is that Dr. Ralph Mann's work has been done in competition with world class athletes whereas Dr. Weyands work has been mainly done on the treadmill. Yet, Dr. Weyand was a protege of Thomas A. McMahon who did pioneering work on track surfaces - so maybe their isn't that much difference in this area - afterall. Keep in mind that Thomas McMahon held academic appointments in several departments at Harvard.
Either way -- I listen to both men and I respect and ascertain much from both of their works. But I was greatly touched by Dr. Peter Weyand's article titled "Faster Top Running Speeds are Achieved with Greater Ground Forces not more Rapid Leg Movements." The end result is that greater ground forces, rather than shorter minimum swing times which for years was widely accepted - enable runners to reach faster top speeds.
The bottom line is that when it comes to sprinting and running faster - athletes must be taught correct technique and motor unit stereotyping. Practice makes perfect only if practiced perfectly. The cue, "Step over the opposite knee and drive down beneath the hips" is the foundation to teaching the correct technique. An athlete can only run as fast as technique will allow, based on a sound basic technical model, beginning with the cue, "Step over the opposite knee and drive down beneath the hips."
In Part 3 of the series "Stepping over the opposite knee and driving down beneath the hips" I will go over the "A March" Drill.
A big smile to you.
Coach Pete
Saturday, February 21, 2009
Part 1: Stepping Over the Opposite Knee and Driving Down Beneath the Hips: Introduction
"Sprinting is a faultless, perfected series of finely tuned technical and motor coordinated skills. Speed begins and must be perfected in the motor unit. It involves the selective recruitment of motor unit pathways to improve the efficiency and firing of the correct motor units. This in turn improves the development of force in the muscle. Within any muscle hundreds of motor units are available to activate muscle contraction, depending on the type, intensity and duration of the work. This complex recruitment and synchronized firing of motor units and muscles involves a motor learning process that must be rehearsed at high speeds to implant the correct patterns. If the motor units are turned on, then more force is produced and thus greater speed. The better the quality of the firing of the motor unit, the better the force production. The goal is to create the greatest force production possible into the ground in the shortest possible time... In other words, speed is actually a neuromuscular skill." ~ Brent MacFarlane, Canadian National Hurdle Coach.
I know that I couldn't have said it any better - that is why I have included the above quote from Brent MacFarlane from his NSCA article, titled: "A Basic and Advanced Technical Model for Speed."
Speed involves learning through Kinesthesis which is teaching the body to feel certain sensations. Thus speed is a skill that can be acquired and if trained and practiced over time will increase. As a skill their are many cues that coaches can use to help their athletes in acquiring and/or increasing their speed. Out of the many cues this series will elaborate on that cue which I think is most important. It is the cue that I feel is most important at improving your athlete's speed.
The most important cue to improving your athlete's speed (without hesitation or doubt) is "Step over the opposite knee and drive down beneath the hips!" I am absolutely positive that once your athlete's apply this simple cue to their running, they will get faster as sure as the sun rises tomorrow morning. So that is why I am going to spend some time discussing this cue in my blogs.
The cue of "stepping over the opposite knee and driving down beneath the hips" is rooted in the basic model for speed. It is a cornerstone to the technical skill development for speed. It is the foundation to what the USA calls, "The Basic Technical Model" and what the European's call, "The Second Derivative Exercise." The cue of "Stepping over the opposite knee and driving down beneath the hips" involves specific drills that are designed to isolate and combine the athletes joints in order to rehearse a series of sensations that establish in the athlete the exact sprint motor pathways.
There are certain drills that teach and reinforce the principle of "stepping over the opposite knee and driving down beneath the hips" and they are the "A March", "A Skip" , "A Run" and "Partner Assisted A Run." These are the basic exercises for developing the principle of stepping over the opposite knee and driving down beneath the hips - thus they are the basic exercises for developing proper sprint/speed technique and as you will see after my series - they must be taught before all else.
These 4 drills will reprogram your athlete's neuromuscular system to fire their muscles in that pattern that will produce the greatest power into the ground - overcoming inertia, capitalizing on Newton's 3rd law and thus increasing their speed!
These drills will also correct common problems amongst your athletes - like "reaching." Reaching happens during the recovery phase when the athletes foot travels out past the opposite knee and the foot acts as a brake as it lands past the athletes center of mass. It is common amongst most athletes who have not learned how to run properly. The foot MUST land beneath their hips - if not - they are "REACHING" and are not running to their true potential! Reaching also causes a great deal of hamstring injuries, lower back problems, calf problems and achilles strains as it creates a massive stress on the athlete's hamstrings, because the muscle is forced to behave in a manner that is contrary to its design.
By giving your athlete's this cue during practice "Step over the opposite knee, Drive down beneath the hips!" and by repeating it over and over again - so that they continuously think about! And by reinforcing this cue with the 4 above mentioned drills. You will be surprised at how fast this strategy WILL begin to transform your athletes. It will reprogram their movements and they will immediately get faster! Greater speed is produced by applying more POWER into the ground. By learning to drive the foot straight down into the ground and landing underneath the hips --your athletes will properly utilize their existing power levels, get faster and they will also minimize the potential for injuries.
But before this can happen - you must learn what the cue means. You must learn how to instruct the "A" drills and you must understand the principles behind the cue. So lets get started.
In the following parts of this series, "stepping over the opposite knee and driving down beneath the hips" I will give you give you my instructions on how to perform the "A drills" and coaching points.
A big smile to you.
Coach Pete
I know that I couldn't have said it any better - that is why I have included the above quote from Brent MacFarlane from his NSCA article, titled: "A Basic and Advanced Technical Model for Speed."
Speed involves learning through Kinesthesis which is teaching the body to feel certain sensations. Thus speed is a skill that can be acquired and if trained and practiced over time will increase. As a skill their are many cues that coaches can use to help their athletes in acquiring and/or increasing their speed. Out of the many cues this series will elaborate on that cue which I think is most important. It is the cue that I feel is most important at improving your athlete's speed.
The most important cue to improving your athlete's speed (without hesitation or doubt) is "Step over the opposite knee and drive down beneath the hips!" I am absolutely positive that once your athlete's apply this simple cue to their running, they will get faster as sure as the sun rises tomorrow morning. So that is why I am going to spend some time discussing this cue in my blogs.
The cue of "stepping over the opposite knee and driving down beneath the hips" is rooted in the basic model for speed. It is a cornerstone to the technical skill development for speed. It is the foundation to what the USA calls, "The Basic Technical Model" and what the European's call, "The Second Derivative Exercise." The cue of "Stepping over the opposite knee and driving down beneath the hips" involves specific drills that are designed to isolate and combine the athletes joints in order to rehearse a series of sensations that establish in the athlete the exact sprint motor pathways.
There are certain drills that teach and reinforce the principle of "stepping over the opposite knee and driving down beneath the hips" and they are the "A March", "A Skip" , "A Run" and "Partner Assisted A Run." These are the basic exercises for developing the principle of stepping over the opposite knee and driving down beneath the hips - thus they are the basic exercises for developing proper sprint/speed technique and as you will see after my series - they must be taught before all else.
These 4 drills will reprogram your athlete's neuromuscular system to fire their muscles in that pattern that will produce the greatest power into the ground - overcoming inertia, capitalizing on Newton's 3rd law and thus increasing their speed!
These drills will also correct common problems amongst your athletes - like "reaching." Reaching happens during the recovery phase when the athletes foot travels out past the opposite knee and the foot acts as a brake as it lands past the athletes center of mass. It is common amongst most athletes who have not learned how to run properly. The foot MUST land beneath their hips - if not - they are "REACHING" and are not running to their true potential! Reaching also causes a great deal of hamstring injuries, lower back problems, calf problems and achilles strains as it creates a massive stress on the athlete's hamstrings, because the muscle is forced to behave in a manner that is contrary to its design.
By giving your athlete's this cue during practice "Step over the opposite knee, Drive down beneath the hips!" and by repeating it over and over again - so that they continuously think about! And by reinforcing this cue with the 4 above mentioned drills. You will be surprised at how fast this strategy WILL begin to transform your athletes. It will reprogram their movements and they will immediately get faster! Greater speed is produced by applying more POWER into the ground. By learning to drive the foot straight down into the ground and landing underneath the hips --your athletes will properly utilize their existing power levels, get faster and they will also minimize the potential for injuries.
But before this can happen - you must learn what the cue means. You must learn how to instruct the "A" drills and you must understand the principles behind the cue. So lets get started.
In the following parts of this series, "stepping over the opposite knee and driving down beneath the hips" I will give you give you my instructions on how to perform the "A drills" and coaching points.
A big smile to you.
Coach Pete
Wednesday, February 18, 2009
Indoor Track Session
It has been raining non-stop! We have had more snow in the last 2 weeks than we have received in the last 3 years. This weather is great for my kids who smiled all the way to the bank as they got snow days away from school and spent countless hours making snowmen, drinking hot chocolate and making the coolest jumps for their sledding courses, however it wasn't so great for our high school track team as the rain and snow forced us to be indoors. Now don't get me wrong - none of us are novices to snow! As many of you know I live in Northern California and it is known for having great weather and it happens to be one of those rare places on Earth where we reside in GREAT weather and yet 40 miles east of us is some of the best snow skiing and snow boarding on the planet! But where we live - rarely do we get snow - thus we don't have the facilities for indoor track like many high schools in the Northern and Eastern States do. Our High School track team usually has decent weather in which to practice outdoors, however for the last 2 weeks we have had nothing but rain and snow - which means we have had to practice indoors.
This potentially could have put a wrench in our pre-season mesocycle! Fortunately we prepared in advance for this possibility and we had a backup "indoors" plan! What is cool is that our contingency indoor plan seems to be working better than our original "outdoor" plan.
If you happen to be in a similar predictament as us and if you are not blessed to have an indoor track at your disposal in which to train your team - here is a partial part of one of my Program Sessions that will give you some ideas on how to keep your team adapting during the pre-season even if the weather throws you a curve and you are forced to train indoors.
Remember - Always have a plan!
A big smile to you,
Coach Pete
SESSION 1: Day 2
Mesocycle: Phase 1 : Pre-season Conditioning
Chronological Training Scheme (Please progress in order presented in this session):
1. WU = 15 to 20 minutes
2. GM = 50 minutes
3. CC = 20 minutes
4. HT = 20 minutes
5. CD = 10 minutes
WU (Warm-up) (Use the longest part of the room and approximate required distances)
Loose Skip (Arm Circles) 2 x 30 yards
Backward Skip 2 x 30 yards
Lateral Shuffle 2 x 30 yards each
Lunge with a Twist 2 x 25 yards
Lateral Lunge 2 x 25 yards each direction
Front Leg Swing 2 x 15 each leg
Side Leg Swing 2 x 15 each leg
Skips for height 2 x 30 skps
Running & Sprint Mechanics
Upper Body Mechanics
Lower Body Mechanics
Go over Cues and teach Mechanics
For Cues & Mechanics read Coach Pete's following articles:
►8 Upper Body Cues for Sprint Mechanics
►10 Lower Body Cues for Sprint Mechanics
►Understanding Sprinting Mechanics
►Proper Form and Mechanics are Critical for Successful Speed Work
Form Running & Sprinting Drills
Fast Arms 2 x 20 seconds
Form Jog 2 x 15 seconds
Partner Assisted or Wall Drill 2 sets x 20 reps
GS (General Strength)
Prisoner Squats x 20
Push ups x 14
Squat Jumps x 14
Rotational Push Ups x 14 each
Burpees x 14
Lunges x 14 each leg
Staggered Push Ups x 14 each
Mountain Climbers x 15
Perform in Room. Jog at 65% up to 100 yards. Do one exercise in each corner of the room. Recovery: Rest 4 minutes then repeat circuit
CC (Core Conditioning)
SWEDISH ABS / PLANKS
Hold the Plank
Lateral Plank w/ leg raise both sides
Russian Cossacks
3 sets x 30 seconds for each exercise and each side.
Hold the Plank Keep back flat. Keep weight evenly distributed.
Right Side Line elbow up with the feet. Foot/ankle is the only part of the leg that should touch the ground.
Left SideLine elbow up with the feet. Foot/ankle is the only part of the leg that should touch the ground.
HT (Hip Mobility Training)
3 Step Hip Flexion
Side Leg Raise
3 Step Hip Extension
Partner Leg Toss
Side Ups
Up and Backs
2 sets x 15 each side
Cool Down
Easy Jog around room
Static Stretch 2 x 20-40 seconds hold each stretch
This potentially could have put a wrench in our pre-season mesocycle! Fortunately we prepared in advance for this possibility and we had a backup "indoors" plan! What is cool is that our contingency indoor plan seems to be working better than our original "outdoor" plan.
If you happen to be in a similar predictament as us and if you are not blessed to have an indoor track at your disposal in which to train your team - here is a partial part of one of my Program Sessions that will give you some ideas on how to keep your team adapting during the pre-season even if the weather throws you a curve and you are forced to train indoors.
Remember - Always have a plan!
A big smile to you,
Coach Pete
SESSION 1: Day 2
Mesocycle: Phase 1 : Pre-season Conditioning
Chronological Training Scheme (Please progress in order presented in this session):
1. WU = 15 to 20 minutes
2. GM = 50 minutes
3. CC = 20 minutes
4. HT = 20 minutes
5. CD = 10 minutes
WU (Warm-up) (Use the longest part of the room and approximate required distances)
Loose Skip (Arm Circles) 2 x 30 yards
Backward Skip 2 x 30 yards
Lateral Shuffle 2 x 30 yards each
Lunge with a Twist 2 x 25 yards
Lateral Lunge 2 x 25 yards each direction
Front Leg Swing 2 x 15 each leg
Side Leg Swing 2 x 15 each leg
Skips for height 2 x 30 skps
Running & Sprint Mechanics
Upper Body Mechanics
Lower Body Mechanics
Go over Cues and teach Mechanics
For Cues & Mechanics read Coach Pete's following articles:
►8 Upper Body Cues for Sprint Mechanics
►10 Lower Body Cues for Sprint Mechanics
►Understanding Sprinting Mechanics
►Proper Form and Mechanics are Critical for Successful Speed Work
Form Running & Sprinting Drills
Fast Arms 2 x 20 seconds
Form Jog 2 x 15 seconds
Partner Assisted or Wall Drill 2 sets x 20 reps
GS (General Strength)
Prisoner Squats x 20
Push ups x 14
Squat Jumps x 14
Rotational Push Ups x 14 each
Burpees x 14
Lunges x 14 each leg
Staggered Push Ups x 14 each
Mountain Climbers x 15
Perform in Room. Jog at 65% up to 100 yards. Do one exercise in each corner of the room. Recovery: Rest 4 minutes then repeat circuit
CC (Core Conditioning)
SWEDISH ABS / PLANKS
Hold the Plank
Lateral Plank w/ leg raise both sides
Russian Cossacks
3 sets x 30 seconds for each exercise and each side.
Hold the Plank Keep back flat. Keep weight evenly distributed.
Right Side Line elbow up with the feet. Foot/ankle is the only part of the leg that should touch the ground.
Left SideLine elbow up with the feet. Foot/ankle is the only part of the leg that should touch the ground.
HT (Hip Mobility Training)
3 Step Hip Flexion
Side Leg Raise
3 Step Hip Extension
Partner Leg Toss
Side Ups
Up and Backs
2 sets x 15 each side
Cool Down
Easy Jog around room
Static Stretch 2 x 20-40 seconds hold each stretch
Sunday, February 15, 2009
Basketball Speed Training
On Saturday I had the awesome experience of co-coaching my twin 3rd grade girl's to a basketball game victory. What a tremendous joy to not only see them play, but enjoy the game of basketball!
As many of you know, I took the roll as co-coach of a 2nd and 3rd grade girls basketball team this season! Our high school head girls varsity basketball coach, jumped into the mix and decided to co-coach the team with me. His daughter is the same age as my twin daughters - so it was a win/win for all involved, not to mention that his daughter and my daughters were extremely excited that their Dads were coaching them.
From day one we decided to focus only on fundamentals. I would focus on proper footwork and how to move (skip, run, shuffle, bend, squat, jump, land...) and he would focus on the fundamentals like catching, passing, dribbling and moving with and without the ball! We decided to focus very little attention on shooting, because most 2nd and 3rd grade girls do not yet have the strength to shoot with proper form. I started by teaching the girls a proper athletic stance and how to shuffle, skip, run, shuffle and move backwards as well as laterally. I also teach the girls how to jump and land properly. And my co-coach teaches the girls how to dribble and pass properly. Many of the girls have never played basketball before, and yet the improvement over the last 4 weeks has been huge!
Each practice we would make it a point to make the girls better athletes, improve their dribbling and passing skill levels, and improve their speed as we put them in positions to learn and like the game.
Often I would notice that some of the other teams were putting a great deal of emphasis on shooting skills during their practices and I would sometimes ponder whether or not we were doing our girls a disservice in not focusing on shooting. But after thinking it through - I realized that we were doing the right thing and had made a wise decision not to focus on such skills.
You see... In basketball, being able to shoot accurately is only a small part of the game. Nearly anyone can shoot a basket on an empty court with no distraction - and once the chaos of a game happens – the mark of a good player is being able to sink the shots when the heat is on! This requires the ability to get open - it requires footwork and speed. The shooting accurately will come, especially as the girls mature and gain the strength to shoot properly, but learning proper movements and footwork gives every basketball player a tremendous advantage and leg up on any opponent who can only shoot well.
You need to be able to work quickly and efficiently across the court to beat your opponent. Learning at an early age how to be quick on your feet, and how to set up in a manner that allows one to be biomechanically cocked as to react with quickness gives the young girl an advantage on her opponents as she matures. The shots will come with maturity, but the movements if not learned correctly will only act as a deterent as the athlete matures. Usually they will have to re-learn the correct way to move. Which is often more difficult.
When it comes to sports - Speed is everything - it does more than just power up an offense, it also prevents the opponents from making easy lay ups and scoring. As these young girls increase in speed, coordination and proper foot work, - they will become sharper and that much more effective in all areas of basketball.
I petition all youth basketball coaches and parents to do as we are doing with our young girls basketball team. Spend less time focusing on shooting and more time focusing on speed training and footwork. Teach them how to move quickly, and how to put on bursts of speed without getting clumbsy with their feet. This will translate to more baskets–because they will get down the court and sink an easy basket before their opponents can stop them.
Do as we do -- turn your 2nd and 3rd grade girls into a pack of speed machines. Swarming their opponents, creating huge amounts of turnovers, steals and fast breaks - and laughing and smiling with fun while doing it!
I have a lot of different drills I can give you, such as chase and catch drills, etc., etc., etc. Or you can
always visit www.omegafitnessquest.com for more information on how to teach Speed and Quickness to your young basketball players.
Either way! Have fun with it and remember the most important thing is that the young ones learn to love the sport...
A big smile to you.
Coach Pete
As many of you know, I took the roll as co-coach of a 2nd and 3rd grade girls basketball team this season! Our high school head girls varsity basketball coach, jumped into the mix and decided to co-coach the team with me. His daughter is the same age as my twin daughters - so it was a win/win for all involved, not to mention that his daughter and my daughters were extremely excited that their Dads were coaching them.
From day one we decided to focus only on fundamentals. I would focus on proper footwork and how to move (skip, run, shuffle, bend, squat, jump, land...) and he would focus on the fundamentals like catching, passing, dribbling and moving with and without the ball! We decided to focus very little attention on shooting, because most 2nd and 3rd grade girls do not yet have the strength to shoot with proper form. I started by teaching the girls a proper athletic stance and how to shuffle, skip, run, shuffle and move backwards as well as laterally. I also teach the girls how to jump and land properly. And my co-coach teaches the girls how to dribble and pass properly. Many of the girls have never played basketball before, and yet the improvement over the last 4 weeks has been huge!
Each practice we would make it a point to make the girls better athletes, improve their dribbling and passing skill levels, and improve their speed as we put them in positions to learn and like the game.
Often I would notice that some of the other teams were putting a great deal of emphasis on shooting skills during their practices and I would sometimes ponder whether or not we were doing our girls a disservice in not focusing on shooting. But after thinking it through - I realized that we were doing the right thing and had made a wise decision not to focus on such skills.
You see... In basketball, being able to shoot accurately is only a small part of the game. Nearly anyone can shoot a basket on an empty court with no distraction - and once the chaos of a game happens – the mark of a good player is being able to sink the shots when the heat is on! This requires the ability to get open - it requires footwork and speed. The shooting accurately will come, especially as the girls mature and gain the strength to shoot properly, but learning proper movements and footwork gives every basketball player a tremendous advantage and leg up on any opponent who can only shoot well.
You need to be able to work quickly and efficiently across the court to beat your opponent. Learning at an early age how to be quick on your feet, and how to set up in a manner that allows one to be biomechanically cocked as to react with quickness gives the young girl an advantage on her opponents as she matures. The shots will come with maturity, but the movements if not learned correctly will only act as a deterent as the athlete matures. Usually they will have to re-learn the correct way to move. Which is often more difficult.
When it comes to sports - Speed is everything - it does more than just power up an offense, it also prevents the opponents from making easy lay ups and scoring. As these young girls increase in speed, coordination and proper foot work, - they will become sharper and that much more effective in all areas of basketball.
I petition all youth basketball coaches and parents to do as we are doing with our young girls basketball team. Spend less time focusing on shooting and more time focusing on speed training and footwork. Teach them how to move quickly, and how to put on bursts of speed without getting clumbsy with their feet. This will translate to more baskets–because they will get down the court and sink an easy basket before their opponents can stop them.
Do as we do -- turn your 2nd and 3rd grade girls into a pack of speed machines. Swarming their opponents, creating huge amounts of turnovers, steals and fast breaks - and laughing and smiling with fun while doing it!
I have a lot of different drills I can give you, such as chase and catch drills, etc., etc., etc. Or you can
always visit www.omegafitnessquest.com for more information on how to teach Speed and Quickness to your young basketball players.
Either way! Have fun with it and remember the most important thing is that the young ones learn to love the sport...
A big smile to you.
Coach Pete
Welcome
Welcome to Omega Speed Training's brand new blog. I will be adding new articles, archives of past newsletters, stories, interviews, thoughts & ideas on the most cutting edge speed training methods.
Keep checking back for the latest updates on new products and Omega Speed Training clinics. I will keep you posted on any new developments!
Keep checking back for the latest updates on new products and Omega Speed Training clinics. I will keep you posted on any new developments!
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