Speed Development 2011

Chris Korfist

Fundamental movement

principles a/k/a

Warm-up• Stiff Spine

– Hip hinge

– Squat

• Fixed pelvis

– Medial support

– Frontal support

– Hip hinge

Continued

• Ankle movement

– Ankle rocker

– Glute connection

• Foot function

– Tripod

– Toe function

Chris Brown VJ

Rotation Around the Core

p.40 pic

Spinal Stability

• Ability to control spine through movement

• Hip hinge progression

• Good mornings/RDL’s

• Squat

– Wall squat- double/single

• Exercising the biarticular muscle groups

– Isometrics

– Reactive• Small range of moton

• Hamstring contracts 3 cm during stride

Hamstring work

Squat

Good squat

The Sail

• Rib cage stability

Changing pelvic angle will

change muscle function in basic

movement patterns

• Butt squeeze demo

Rotation around the fixed Pelvis

• Frontal stability

• Lateral stability

Frontal stability

• Examples of lack of frontal stability

– Leg on ground too long

– Too much shoulder rotation

– Heel strike

– Low knee drive

Video of frontal hip

Lateral stability

• Examples of lack of lateral stability

– Wobbly hips/crossover leg

– Running low

Video of lateral stability

Single leg wall leg lifts

• Tight hips

• Lack of hip/ab sling to hold hip in place

Glute med development

• Lying leg raise- foot range between 10 AM-

2PM

• Swiss Ball hip ups>hip ups

• Marches

– Hurdle marches

• Run Arms overhead> light weight runs

Ankle rocker

• Single leg squats

• Z walks

Important foot points for function

Tripod

• Single leg squats with tripod and toe drop

Toe function

Proper way to towel curl

• Ball of foot stays down and toes do work

Dorsi flexion… the right way

• Make fist with foot and dorsiflex

• Shin splints

Workouts

• Rest is a workout

Weekly Indoor work

• Mon-Million $ workout

• Tues- rest

• Wed-drill work/hamstring work

• Thurs-rest

• Fri-drill work 4 weeks-blocks/power

• Sat-23 sec runs

$1,000,000 workout

• Fly 10-30m

• Prime time runs

• Drops progressing into rebounds

• Line hops 30 sec

Why Fly 30’s

• Longest distance someone can hold a max

velocity sprint is 30m- Most top sprinter can

get 20.

• Too far for us- we start at fly 10’s and

gradually move up from there

10m intervals

Drills

• Hurdle runs

• Reactive runs

• Fixed arm runs

• Reactive ankle drills

• Isometrics

• Skips

• Walks/marches

Speed Endurance

• 23 second runs

• 2-3x150

• 2-3x250

• 1-2 x350

• All runs are 8-12 min rest

Creatine resupply workout or

alactic anaerobic capacity

• 4x60 2 min rest x3

• 6 min rest between

• Block 30 m starts

Weekly schedule outdoor

• Mon- Million $ workout, exchanges first 4

weeks- last 4 are repeat 30’s

• Tues- rest

• Wed- Speed Endurance, exchanges

• Thurs- rest

• Fri- block work/meet

Where are intervals?

• We don’t practice running slow

• Most of our races are anaerobic capacity

• 100m 15-20% aerobic

• 200m- 20-25% aerobic

• 400m-40-45% aerobic

• Females more aerobic than males

• Does your training model the requirements?

Where are the 8x200 2 min rest

• Goal to improve lactic acid toleration

• Highest point 6 min after run

• Blood lactate reaches highest point at 27 sec

• Takes 8 minutes for Creatine phosphate to

replenish

Core work

T or F ?

The rectus abdominus is an

important core muscle

False!

The Core Muscles

The Spiral line

Standing Abs

• Weight carry

• Wall Stands

• Airplanes

• Med ball March

• Dumbbell march

Floor abs

• Pushup with arm touches

• Walk outs

• Stir the pot

• Pencil>Side plank>Roll

• Doc Allen Bridge

• Corset sits (teaser)

Twisting

• Carioca

• Frans Twists

• Alphabet/fishing

• Chops

Weight room work

Plyos

Comparison of loaded and unloaded jump squat training on strength/power

performance in college football players.

Hoffman JR, Ratamess NA, Cooper JJ, Kang J, Chilakos A, Faigenbaum AD.

Department of Health and Exercise Science, The College of New Jersey, Ewing,

New Jersey 08628-0718, USA. hoffmanj@tcnj.edu

• the eccentric phase of this ballistic

movement appears to have important

implications for eliciting these strength

gains in college football players during an

off-season training program

• " Regarding the muscular chains that first came out of Prague

over a decade ago, of which have been attempted to be

expanded upon in Myer's Book: Anatomy Trains, there is now

proof that the body's muscles, bones and joints as a whole are

intricately intertwined. One area of the body can affect the

efficiency of another and also be a source of injury to another

area, even an area far removed from the pain or injury. Thus, to

understand the body's brilliance, it is even more complicated

than looking at multiple muscular anchors for each of the 3

cardinal planes of motion (saggital, coronal, and axial) and then

the agonist, antagonist and multiple synergists playing off of

those anchors, some being one and some being two joint

muscles. That is, if you are even looking at it from this complex

perspective ! Approaching training of an athlete from anything

less than this basic principle is prehistoric......at best." - Dr.

Shawn Allen, 200

False

Only single legged and only for the glue med

Why Glute Medius?

Video of poor gMed work

Video of good gmed work

Starter squat

• Useful

• More ab connection

Impact on sprinting

• Video of push runner

New Ideas

Traditional squats are best for

training the glutes

• Traditional squats are best for training he glutes

Front end mechanics

• Lack of Knee lift does not allow foot time

to get a good placement