Saturday, July 27, 2013

Sport Specific Speed

Sports Specific Speed = Straight Ahead Speed + Lateral Speed/Agility


-Teach correct mechanics first – speed is a motor task

-Address head position, body lean, leg action, and arm action

-Development of proper form requires many repetitions- speed takes time to develop

-Concentrate on improving the ability to accelerate

-Optimum speed = optimum stride length and stride frequency

-Maximize strength and power with resistance training and resisted running technique

-Progress from speed to speed endurance training


1.   ABCs
2.   Ladder/Hurdle Drills
3.  Plyometrics- Bounding/Galloping/Split Squat Jumps
4.  Acceleration Runs- Shift Gears on the Fly
5.   Hill and Hill to Flat Sprints, Stair Running
6.   Resisted Running- Sled, Chutes, Partner, Harness
7.   Downhill/Downhill to Flat Sprints
8 .  Falling/Crouched Starts with and with out weight


-Requires the ability to explosively to explosively start, decelerate, change direction and then accelerate again

-Single leg and eccentric strength are critical

-Also requires the ability to react to visual, auditory and kinesthetic stimuli to position the body to effectively do so – dynamic balance, coordination and footwork

-Balance work should incorporate visual, vestibular, and proprioceptive elements

-Quickness drills- incorporate reaction time and decision making into agility in response to sports specific stimuli

-Neuromuscular adaptation- most effective way to train the sports specific neuromuscular demands

-Improves athleticism

-Programs should strive to maximize technique


1. Transitional balance drills- 1 leg balance-leg/arm reach drills, hop and stick drills

2.  Basic Biomotor Skills – Shuffle, Carioca, Cross Overs

3.  Footwork- ladder/hurdle drills

4.  Shuttle drills with directional changes

5.  Cutting drills – zig zag, z patterning

6. Cone/bag/barrier drills- mimic sport/position movement patterns-triangle box, star, letter patterns

7. Complex drills- add sport specific skills/deciscion making at end of drill


-Refers to the velocity at which we can generate or change movement patterns

-Requires perfect practice to develop effective sensory- motor engrams

-Teach athletes to be conscious of correct movement patterns until they become unconsciously correct


1.    Basic bio motor to sport specific
2.    Slow to fast
3.    Simple to complex
4.    Active to reactive
5.    Predictable to unpredictable
6.    Low level to high level plyometrics


1. Backpedaling, multidirectional skipping

2. MB reaction drills-wall, partner tosses

3. Ball reaction drills-goalie drills, ball drops/sprints

4. Upper body quickness plyo, shuffle and MB push off push ups

 5. Limb quickness – four point pop ups

6. Lower body plyos with stimulus reaction

7. Ladder drills with reaction commands

8. Partner mirror drill 

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