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Train the Joes Like the Pros

Train the Joes Like the Pros. Brett Klika C.S.C.S Director of Athletics Fitness Quest 10. THERE IS AN ATHLETE IN ALL OF US!. Athletes and clients love to: Be Challenged Compete Learn how to improve and become better. W HAT DO YOUR CLIENTS WANT AND NEED?. ACCOUNTABILITY

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Train the Joes Like the Pros

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  1. Train the Joes Like the Pros Brett Klika C.S.C.S Director of Athletics Fitness Quest 10

  2. THERE IS AN ATHLETE IN ALL OF US! Athletes and clients love to: • Be Challenged • Compete • Learn how to improve and become better

  3. WHAT DO YOUR CLIENTS WANT AND NEED? • ACCOUNTABILITY • EXPERT COACHING & TEACHING • MOTIVATION • FUN

  4. What do I concentrate on? • TEMPO • CORE • TRAIN MOVEMENT & SKILLS • “THE EXPERIENCE” • Intensity • “The Teach” (60% Constructive Feedback/Info, 40% General Praise) • Diversify your routine often—keep it FRESH • Athletes love to COMPETE! • Motivate, Educate, & Inspire!! • Have FUN!!!

  5. Designing & Integrating Sport Skills & Drills into a client’s session ? • Integrate movements & sport skills (catching, throwing, kicking, coordinating, strength, conditioning, etc.) • Training & Conditioning should take place 3-5 days per week • Choose appropriate drills based on one’s level, etc.; start slowly and progress naturally • Focus on Quality form & technique over quantity!

  6. Dynamic Warm-up & Integrated Flexibility Speed, Agility, & Quickness Hand-eye coordination Plyometrics & Power Functional Strength Joint Integrity (Balance & Stabilization) Core Conditioning Metabolic Conditioning Flexibility Building a World Class ClientComponents of Optimal Performance

  7. The Dynamic Warm-up &Integrated Flexibility It’s time to start your engine!

  8. Examples of Actual Dynamic Warm-Up & Integrated Flexibility Flow (10-15 min total) Movement in Space • High knees • Butt kickers • Side-Shuffles (w/Jacks) • Skipping (A & B Skips) • Cariocas • Side Run w/leg crossover • Over/Under the fence • Frankensteins • Monster Walks • Lunge & Reach over top • Backward Lunge & Rotate • Lunge & elbow to instep

  9. Examples of Actual Dynamic Warm-Up & Integrated Flexibility Flow (10-15 min total) Stationary in One Area • Jumping Jacks • Seal Jacks • Flings • Gate Swings or Sumo Squat Hops • Pogo Hops • Bodyweight Squats • Side Lunges • Shoulder Swims • Trunk Rotations • Trunk Hangdowns • Cats & Dogs • Inchworms

  10. JOINT INTEGRITY • Focuses on small stabilizing mm’s; • Components include bodyweight, balance work, sport cords, light med balls & dumbbell work • Examples include (barefoot balance touch, dirty dogs, John Travolta’s, etc.)

  11. CORE CONDITIONING • Core is from the hips up to the diaphragm • 60% of power is generated from the core • Progress from isometric, concentric/eccentric, increase dynamic activity, add speed

  12. FUNCTIONAL STRENGTH • Strength = the maximal amount of force a muscle can generate under a given set of conditions • Multi-dimensional; multi-planar, cross-specific, progressive, and systematic • BW, Med Balls, Cords, machines, free weights, etc.

  13. Speed, Agility, & QuicknessTraining If you want to be fast, you have to train fast!

  14. Speed, Agility, Quickness • Speed – The ability to move from one point to another point in as little time as possible. • Sprinting is a series of falls and recoveries. • Falling phase is main phase of speed! • Teach the athlete to drive powerfully backward

  15. Phases of Speed Training • Mechanics • First Step Quickness • Acceleration – Reaching maximum speed in the shortest amount of time (approx 20 yards). • Top end Speed • Deceleration • Change of Direction—Agility/Quickness

  16. Factors Affecting Speed and Acceleration • Mechanics • Strength • Stride frequency and stride length • Elasticity of musculotendinous complex • Flexibility If you want to improve speed, Improve your mechanics, strength, & flexibility

  17. Other Factors Affecting Speed • Muscle fiber type • Body fat • Age • Gender • Foot & ankle complex • Breathing—organized and controlled!

  18. Speed Mechanics Arm Action • Arm action (20% of speed) • Hands relaxed—fingers spread open • Elbows bent at approx. 90-120 degrees (controls frequency) • Hands swing in from waist to just in front of the chin and inside the shoulder “Like you’re eating an ice cream cone” • Avoid excessive side-to-side motion swinging “Pop” your elbows backward • Relaxation is the key!

  19. Speed Mechanics Leg action • Leg action • Toes are pulled up toward face; “Lock” toes up • Knees driven up toward hips • Foot comes up toward butt and cycles around • Leg action is circular in action • Drive leg fully extended while recovery leg is shortened • Recovery leg lands underneath the hips (top end speed) • (In acceleration, the leg would land behind the hips) • Focus on exploding back off the ground

  20. Speed Mechanics Foot Contact • Toes are pulled up toward face; “Lock” toes up • Foot contact is on the ball of the foot as it hits the ground. Don’t run on the toes!!! • Push against the ground--It is an explosive action off the ground • Newton’s 3rd Law • Recovery leg lands underneath the hip (In acceleration, foot lands behind the hip) • If the foot lands in front of the hips, this will decelerate the athlete

  21. Speed ImprovementTraining Programs • Functional strength training program • Flexibility • Strength & Flexibility programs should focus on: • Feet, ankle, calves • Hips & Legs • Hip Flexors • Back • Core • Hamstrings • Shoulders and Arms

  22. Improving the Foot/Ankle/Lower Shank Complex • What areas are critical? 1. Dorsi flexion (tibialis anterior, E.D.L, Peroneus longus) 2. Plantar flexion (Soleus, gastrocnemius) 3. Intrinsic muscles of the feet 4. Elasticity • The dynamic warm-up and functional fitness routine will improve this entire complex

  23. Speed Improvement Training Programs • Technique & Form Training • Sprint Resisted Speed Training Uphill running Parachutes Stadium steps Resistance Cords • Sprint Assisted Speed Training • Downhill sprinting • High-speed stationary cycling • Towing & bungees • High speed treadmills • Plyometrics • Olympic Lifting

  24. Acceleration Drills • Marches along wall • Wall Runs • 3 step Wall Sprint • a. (5, 7, 9) • b. (Against time— 5-10 seconds) • Face & Chase • Face, Chase, & Race

  25. Acceleration Drills • Keiser Air Runner • Sled Drags • Resisted Towing • Pushing Objects (Cars) • Tire Flips

  26. Agility • Agility is the ability to decelerate, accelerate and change directions as quickly as possible in the shortest amount of time possible • Closely related to balance • Agility is the ability to move well in various directions (front, lateral, back, etc.) and change directions in a rapid fashion

  27. Quickness • Quickness is reacting to a stimulus in the shortest amount of time possible. • Quickness is the ability to move the feet as fast as possible in a variety of patterns. • Closely related to reaction time • Train the nervous system

  28. Designing a Speed, Agility, Quickness Program • Speed, agility and quickness drill table:

  29. Agility Drills • Cone sprints & circle the cone (forward) • Cone sprints & circle the cone (sideways) • Cone zig-zag • Cone forward/back drills • Tag drills • Box Drill • Mirror Drill • Line Drills

  30. Agility Drills (Ladder) • 1 foot in each rung • Sideways 2 feet in each rung • 1 leg hops every other rung • 1 leg hop and turn in every rung • Sideways hops in every rung • Jumping Jack feet • Lateral Carioca’s • Lateral Slides with change of direction (verbal or vision) • 1-2-3 drill • Cross foot fire drill

  31. Ladder Drills • Trainer’s responsibility to perfect the drills prior to teaching • Look for triple flexion (ankle, knee, and hip) • Look for arm drive with all movements • Drills can be performed with resistance bands to increase load on legs

  32. When & How often to perform Speed, Agility, & Quickness Drills • Depends on athlete’s goals and type of athlete • Typically 2-3 days per week (look at phase of training; Technique work can be done every day for 10-20 minutes. • Perform on off strength day or do PRIOR to strength session • Focus on quality form & technique!!! • No more than 45 minutes of speed work

  33. Hand-eye coordination • Card Flips • Bola • Reaction Ball Drills “If you don’t use it, you lose it!”

  34. Hand-eye coordination • Card Flips

  35. Hand-eye coordination • Bola Balls

  36. Hand-eye coordination • Reaction Balls

  37. Power Through Plyometrics A sure fire way to get more explosive!

  38. Jumping rope Jumping Jacks Squat Jumps Tuck Jumps Lunge Hops Skater Plyos Tuck Jumps Overhead Medicine Ball Tosses Med Ball Chest Passes Plyo Pushups on Floor Med Ball rotational abdominal twist into wall Plyometric Exercises(Lower Level)

  39. Plyometric Exercises(Lower Level)

  40. Box Jumps Lateral Box Hops 1 Legged Front Leg Jumps Bounding (1 legged & alternate legs) 1 Legged Box Jumps (Front & Lateral) Supine Med Ball Push Presses (to partner) Explosive Pushups onto 2 steppers Explosive Pushups onto 1 stepper Plyometric Exercises(Moderate Level)

  41. Smith Machine Bench Press Throws (have partner) or Keiser Throws Depth Jumps Add another exercise to upper and lower body Increase height of box Decrease time in between sets Incorporate single leg movements Keiser Air Runner Double Leap Frogs Keiser Squat Jumps/Bench Press Throws Weight Vest Dynamic Movements Plyometric Exercises(Advanced Options)

  42. Plyometric Exercises(Advanced Options)

  43. Weighted Squat Jumps (2 x 10) Lunge Hops (2 x 20) 1 Legged Lateral Bounds (2 x 16) Box Jump Drills (3 x 20 seconds) Plyo Pushups (2 x 12) Supine Med Ball Chest Pass (2 x 20) Overhead Med Ball Throws (2 x 10) Wall Abdominal Bucket Tosses (2 x 15) Plyometric Program ExampleOff-Season Training –Program A

  44. Plyometric Program ExampleOff-Season Training –Program A

  45. Keiser Air Runner Double Leap Frogs (3 x 10) Vertimax (3 x 10) Depth Jumps (2 x 8) Bench Press Throws (3 x 10) Pull-up Throws (3 x Max) Partner Plyo Sit-ups (2 x 20) Leg Throws (2 x 20) Med Ball Throws into ground (2 x 16) Med Ball Throws with Twist into Ground (2 x 16) Med Ball Overhead Tosses, Sprint, and Retrieve (2 x 3) (with competition) Plyometric Program ExampleOff-Season Training –Program B

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