1. Be as FAST as you can be!

2. SPEED…. Are your athletes training for it or NOT? Mike Flynn MS, LAT, ATC

3.  To improve your understanding of the components of a speed and lateral speed & agility (LSA) training program. Purpose

4.  To improve your ability to train your athletes. Intended Results

5.  Is a learnable and teachable skill!  It can be significantly improved!  Proper directed practice that uses sound motor learning principles in a systematic approach!  By treating speed as a motor task each athlete will be able to achieve a greater percentage of their speed potential! Speed

6.  The ability to move the body (or parts of the body) through the required range of motion in the least amount of time. Speed …..Defined

7.  The ability to recognize and react to the proper stimulus, start quickly, move in the correct direction, change direction if necessary and stop quickly to make the play. LSA….Defined

8. Speed/LSA….Components  Recognition/ Reaction  Starting  Stance  First Step  Acceleration  Switching Speed  Closing Speed  Footwork  Change of Direction  Avoidance  Spatial Awareness  Stopping

9.  Supination  Concentric  Accelerating  Acting  Overcoming Force Production

10.  Pronation  Eccentric  Deceleration  Reacting  Accommodating Force Reduction

11.  We play to train, rather than train to play.  We specialize before we develop.  We put game-skills before movement skills.  We evaluate before we teach. Obstacles

12.  Movement skills before sport skills!  Train Speed/LSA first within a training session, the CNS fatigues quickly!  Once a skill is learned, train at game speed! Speed/LSA….Training Rules

13.  Master skill  Skill with variation  Skill with reaction  Skill with opponent/ball Training Progression

14.  Apply force in a relevant direction.  Minimize inefficient movements (lateral, rotational).  Minimize ground contact time.  Minimize the time taken for the leg to complete a full stride cycle.  Foot-strike as close to the center of gravity as possible.  Minimize center of gravity collapse with each stride. Fundamental Considerations for Speed Development

15. Posture

16.  The position and alignment of the body, especially the head and trunk.  Drills:  Hips Tall  Lean/Hold (w/partner)  Lean/Fall and Run Out Posture

17. Arm Action

18.  The position and amplitude of movement of the arms and hands.  Drills  Arm Swings - Big to Little  Arm Exchange Drill Arm Action

19. Leg Action

20.  Focuses on the integrated action of the foot, ankle, knee and hip.  Push, push, push, push, hips tall!  Drills  Push - Push Drill  Scramble Up Drill Leg Action

21.  The ability to proportionately bend at the ankle, knee and the hip in order to reduce force and come to a complete stop.  Finish in a position to make the play!  Drills  Deceleration Ladder  Run to a spot and stop Deceleration

22.  If your drills aren’t quick and explosive……. your athletes aren’t quick and explosive! Plyometrics

23.  Landing  Double Leg Hops  Single Leg Hops  Forward Bounds  Single Leg Lateral Hops  Multiple Lateral Hops  Box Jumps  Reaction w/sprint out Plyometric Progression

24. Level Beginning Inter- mediate AdvancedIntensity Off-season60-100100-150120-200Low-Mod Preseason100-250150-300150-450Mod-High In-seasonDepends on sportModerate Repetitions

25.  Chu, Donald A., Jumping into Plyometrics, Champaign, Illinios: Human Kinetic Books, 1992.  Gambetta, Vern., Soccer Speed, Sarasota, Florida: Gambetta Sports Training Systems, 1998.  Gambetta, Vern., Lower Extremity Prevention and Performance Program, Sarasota, Florida: Gambetta Sports Training Systems, 2003.  Gambetta, Vern, Building the Complete Athlete, Sixth Edition, Sarasota, Florida: Optimum Sports Training, Inc., 2000.  Myrland, Steve, Soccer Speed, Middleton, Wisconsin: Myrland Sports Training, LLC, 2003.  Winckler, Gary and Vern Gambetta, Sport Specific Speed, The 3S System, Sarasota, Florida: Gambetta Sports Training Systems, 2001. References