Kazadi - High School Summer Programming

DEVELOPING A HIGH SCHOOL SUMMER PROGRAM

Kaz KazadiM.Ed. , SCCC, USAW

Outline

• Objectives• Philosophy– Baylor’s Needs vs. High School’s Needs• Coaching• Strength and Conditioning vs. Athletic Performance• Budget- The Determining Factor

• Summer Program• Summary• Acknowledgements

Objectives

Objectives of this Presentation• More focused on principles, not exercises

• Express Baylor’s background and philosophy– Training, Nutrition, Technology

• Pass along one idea you may not have considered– If you know it all could you please stay after?…I have a few

questions

Philosophy

PhilosophyCoaching

• We do not try to incorporate everything– Ideas you hear may be too advanced for your athletes or too

specific• We focus on general qualities first• Our younger athletes may not be physically prepared enough

• We are careful about what we read– Scientific Journal – untrained individuals, non-athletes, small

groups, personally trained, etc.– Bodybuilding Magazines – not related to the sport athlete, not

always what the bodybuilder actually does, they are using all kinds of supplements

– Other school’s/programs training philosophy• Collaborate with your staff (Often)

– Even Jesus had disciples• We are the support of all athletics – our moods and habits

make an impact• Have positive impact on at least one athlete

• Ground Based– Most sports require the athlete to put force into the ground to create

locomotion of themselves and/or an object.

• Multi-Joint– Athletic movements require the synchronization of joints and the

muscles that surround them.

• Multi-Plane– Athletic movements require the use of all planes of motion.

What sports don’t require these?

How “specific” are methods that lack these?

PhilosophyAthletic Performance


• Don’t Overlook the Warm up– Use it to teach movements that will occur later in the training session

• Squats/Lunges/Push-Ups/Core Work

– Mental Development• Start Fast/Being On Time/Leadership

• Dynamic- Elevate temperatures of the muscles with low intensity dynamic warm-up- 12 dynamic movements at 20 yards

- High Knees / Butt Kicks / Bear Crawl / Speed Movements/Bear Crawl/Shoulder Stability

- Incorporate a dynamic stretch in with the dynamic movements- Neck Rolls / Arm Circles / Trunk Rolls / Knee Tucks

- Continuously change the movements or the movement patterns

• Post-Stretch- Be patient when trying to increase range of motion

- Partner Stretch / Band Stretch / Individual Stretch

PhilosophyBaylor

1. Injury Prevention

2. Performance Enhancement

3. Mental Development

PhilosophyBaylor vs. High School

Baylor High School1. Injury Prevention vs. Training Room

2. Strength & Conditioning vs. Athletic Performance

3. Character Development vs. Mental Development

*Budget as the limiting factor


• What good is getting strong and fast if you are just going to get hurt?– ROM – Flexibility/Mobility (FMS)

• Means of Prevention (Work Capacity)– Circuits/Barbell and Dumbbell complexes

• Teaching movements correctly will fix/prevent a lot of problems– Clean and Squat Progressions

• Smart Coaching → Recovery, Hydration, Nutrition!!!– Communicate with athletes

• CoachAthlete• AthleteCoach• AthleteAthlete• CoachCoach


• Recovery built into program– Stretch– Hurdles– Foam Roll– Yoga

• The qualities we will discuss are plugged in as we see fit at Baylor

• The majority of our speed work has already been completed in our off-season– This is done in Jan-Feb

• We have heavy collaboration as a staff– Checks and balances All bases are covered

• 7-8 weeks of training (Depending Bowl Game)

Summer ProgrammingWhat you need to know…


• These are the qualities we train for football• For High School you should focus on- Strength, Technique and Work

Capacity• The quantity of each is determined by…

• Player/team needs• Program goals• Time of year

Vs. High School


Ability to replicate

work

• Work Capacity = Ability to replicate work– Additionally, this is where a lot of injury prevention/rehab work

is done

• Are you…– Training to get in ‘shape’

or

– Getting in ‘shape’ to train• Show up in shape we CANNOT waste time…

• Can you be strong/powerful/fast?– Consistently?

2. Performance EnhancementWork Capacity

• Possible methods for increasing work capacity– Nutrition Education = Hydration, body composition, recovery,

energy– Joint Mobility/Strength Endurance = Medicine ball, plate and

bodyweight circuits– Core Stability = Abdominal/lower back exercises– General Conditioning

• Both aerobic and anaerobic means

– Joint Stability = Rotator cuff, scapular tracking

• Video

2. Performance EnhancementWork Capacity


Ability to exert

force

• Strength= Ability to exert force with no regard for speed• Possible methods for increasing strength at qualified

age– Maximum effort sets

• Example: 1-3 rep max

– Relative = Force relative to body weight• Example: Body weight circuits

– Eccentric = Decelerating the load and/or lengthen the lowering phase while shortening the upward movement• Example: 5 second lowerings on exercises such as squat, bench or pull ups

– Static = Stabilizing/Maintaining a position• Example: Iso-hold lunges/squats/push ups, planks, push and pulling

movements performed with a pause

• Video

Baylor Development OrderStrength


Ability to move

body or part part through

a ROM quickly

Ability to create a high rate of force development

Baylor Development Order

• NO need for true power or speed block in training at the high school level– This does not mean do not put them in training, just keep them from

being the emphasis– Focus on technique

• Other sports will fill these needs– Track and Field – Speed/Power– Basketball – Change of Direction/Power– Baseball/Softball – Power

• Encourage your athletes to stay involved in multiple sports– Train these other qualities– Prevent Burnout

2. Performance EnhancementAbility to

create a high rate of force development

Triple Extension in training

Baylor Development OrderPower

When training for power triple Extension is the key!


Triple extension in competition


• Power = (Force x Velocity)– 2 Categories

• (1)Strength/Speed, (2)Speed/Strength– Strength/Speed – high rate of force development with substantial load– Speed/Strength – high rate of force development with no or minimal load (10% of

bodyweight or less)

• All Sports have at least one of these power categories.• Athletes must have a high rate of force development• The most successful individuals and teams in athletics are

the ones with the most explosive capabilities.– Jumping– Hitting an object or opponent– Forcefully moving an opponent– Swinging a bat or racket


• Strength/Speed = High rate of force development with substantial load

• Possible methods for increasing strength/speed– Starting = Initial force exerted quickly

• Example: Mid-Thigh Clean, Jerks from Pause, Tire Flips from Mid-Thigh

– Explosive = Rate of Force Development• Example: Olympic lifts from floor, Dynamic Effort Squats/Bench/Deadlifts, Tire Flips from floor

– Reactive Elastic = EccentricConcentric• Example: Olympic lifts from floor, Dynamic Effort Squats/Bench/Deadlifts, Tire Flips from floor

Baylor Development OrderPower #1– Strength/Speed

When training for strength/speed, Triple Extension is the key!

Baylor Development OrderPower #1 – Strength/Speed

Baylor Development OrderPower #1 – Strength/Speed

Triple Extension in Competition

• Speed/Strength = High rate of force development with no or minimal load (10% of bodyweight or less)

• Possible methods for increasing speed/strength• Starting = Initial Force Exerted Quickly

– Example: Single response static jump, Starts

• Explosive = Rate of force development– Example: Single response CM jumps

• Elastic = EccentricConcentric– Example : 3 Continuous long jumps or hurdle jumps, bounding, in-depth jumps

Baylor Development OrderPower #2– Speed/Strength

When training for speed/strength, Triple Extension is the key!

Baylor Development OrderPower #2 – Speed/Strength

Baylor Development OrderPower #2 – Speed/Strength

Triple Extension in Competition



Ability to move

body or part part through

a ROM quickly

• Speed= Ability to move the body or body part through ROM quickly

• Possible methods for increasing speed– Acceleration = Rate of change

• Example: COD Drills

– Absolute Speed = Highest attainable velocity• Example: 40 yard Dash

– Speed Endurance = Longer sprints– Specific Speed = Sport Similar

• Example: Pattern running

Baylor Development OrderSpeed

Performance EnhancementSummer Schedule

***Remember, all qualities are being covered

Weeks 1-2 Sample

Weeks 3-4 Sample

Weeks 7-8 Sample

Week 5 SampleWeek 6 Sample

Baylor High School




3. Mental Development

Mental Development – Coaches

• Have positive impact on at least one athlete• Fight to reach a high percentage of the rest, “even Jesus

didn’t save everyone.” – Don’t get depressed

• Educate, Teach, and “Preach, everyone is a preacher… so what's your sermon about?”

• Motivate, produce results.• Sell your program!... An athlete who wants to be there will

always work harder for you and for themselves

Mental Development – Athletes

Mental DevelopmentSummer Schedule

*Changes depending on leadership age

• We have 7-8 weeks• You have 4-5 weeks• 3 Areas– Injury Prevention

• Get healthyStay healthy!

– Performance Enhancement• Determine what your athletes need and train those

qualities• Individualize as applicable

– Mental Development• The athletes need to take more control of the program as

the summer progresses

Summary

• Baylor Athletic Performance Department• Pat Ivey and the rest of the Missourri Staff• Don Sommers• Ron McKeefery• Al Vermeil

• Special thanks to Coach Art Briles and his continued support

Acknowledgements