NOTE: VIEW TRAINING SCRIPT ASSOCIATED WITH THIS ARTICLE IN THE RESOURCES TAB

Typically for football players, the off-season is set around 4 primary phases/macrocycles:
• General Preparatory / Re-Alignment / Regeneration – immediately after the season that focuses on low volume and full recovery from the season
• Intensification – Preparation for spring activities centered around on-the-field football work
• Spring ball, OTA’s, and/or Mini-camps – low volume of maintenance work as the focus shifts to football
• Training Camp / Season Preparation – secondary intensification that increases volume again, gets into more sport-specificity, and peaking of maximum power

This article and accompanying Training Script will be centered on the 4th primary macrocycle of the off-season. It’s understood that the spring football activities will affect each player individually, so there will be varying levels and time commitments that focuses around the regeneration part. Typically, this regeneration focus is much less than right after the season, as the ground base of work and the foundation for joint integrity has already been set in the first two macrocycles, and maintained as much as possible during the third macrocycle. Once the athletes are ready to get back into intensified work, this plan has proven to be extremely effective.

A full breakdown of the volume and type of work done each day of the week needs to be understood:

MONDAY – CNS ACTIVATION AND PREPARATION DAY
• High Neural loads
• Low Joint loads
• CAMPS (CNS Activation and Muscle/Joint Preparation Systems)
o Absorption Force, Accepting body weight, Re-directing force – high volume/intensity
o Unloaded Speed – low volume/intensity
• Overall Training Volume – medium to low

Because of the 2 days on the weekend of rest and recovery, getting the nervous system back into a heightened state is necessary to have an efficient training effect for the rest of the week. Note that there is a heavy emphasis on footwork. Footwork is about as non-sport-specific as it gets, because the body is not really moving at speeds seen in sport, hence the low joint loads. If a full-speed sprint is performed, the body can be moving at 20+ MPH, which puts a tremendous load on all of the joints in the body upon ground contact. Which is a great training effect, but not as appropriate when the CNS is in more of a suppressed state because of the 2-day recovery weekend. Remember when executing a full speed sprint, the leg moves at dynamic speeds through Recovery and Ground Preparation phases with a powerful stretch-reflex during Transitional phase on each stride. Many drills can express a similar limb speed and can be executed without the extreme joint load during the Ground Contact phase during a maximal sprint. Examples are drills like Linear Acceleration A-skip, with all 3 aspects – Rhythm Individual, Rhythm Continuous, and Power. Note that this day is heavy volume of those types of drills, especially with offensive and defensive skill players.

Another aspect to keep in mind for a CNS emphasis day is low-grade plyometrics. The concept of absorbing force, accepting body weight, and re-directing force during all athletic movements is discussed in great detail throughout Bommarito University (example, see Coaching Videos section with Foot/Ankle Preparation). This can be at extreme joint loading levels on maximal sprints, like seen on exercises like Resisted Linear Sprints, Pulley Assisted Over-speed Sprints, and Pulley Assisted Over-speed to Cut-Up Drill. It can also be expressed with extreme joint loads from a deceleration to re-acceleration phase – as seen for exercises like DB Backpedal to Forward Cuts, WR Cut-Up Drill, and all Acceleration-Deceleration Zones. With all Change Of Direction (COD) drills, the limb speed is great, as well as extreme joint loads. Setting the foundation for absorbing force, accepting body weight, and re-directing force can also be expressed WITHOUT extreme joint loading, which is the concept behind Agility ladder drills. These can be considered low-grade plyometric exercises that SETS THE BASE for advanced joint loading. These drills are performed as basic reflexive mechanisms, with utilization of both of the edges of the feet, and basic acceleration off of these edge-drills.

Another concept that can be extremely effective during the Monday CNS day is Power Endurance and Eccentric Loading drills. This is where drills such as the Slideboard series can be very effective. On the standard Slideboard drill of Lateral Slides, the eccentric loading into the basic stretch reflex into the lateral push can set the base for higher speed COD later in the week. The linear and lateral lunge series does a great job of loading the adductors and hip flexors in extreme joint angled positions. This type of eccentric work is valuable for really high-speed COD exercises later in the week where getting into low positions with extreme joint angles is a constant.

Sport-Specificity
Note the main difference on the Training Script between the offensive and defensive skill positions is the application of the footwork drills. After a good round of overall footwork in the Agility Ladder, there is an application portion – technically a “burst sprint” out of the last ladder rung into a designated distance (typically 4-8 yards). The defensive skill players still need to work on hip mobility and pivots, so they will plant the first step out of the ladder, pivot and turn and sprint. The offensive skill players just need to maximize their first step acceleration in a linear fashion or a multi-directional fashion (angled first step off the edge of the foot into a linear sprint). This same type of system can be utilized with MicroHurdle agility, quick foot Rapid Response drills, or basic 2-step cone cutting drills.

Linemen typically do more linear training on Monday’s. This is because they typically have Tuesday’s off running to limit the overall pounding. Plus, the linear speed they train in is usually a much shorter distance, so they don’t need the Monday to prep the CNS for an efficient linear day on Tuesday (as compared to the skill position players). If they do any footwork drills, it is typically put into the CAMPS section in a much lower volume as part of the circuit.

TUESDAY – LINEAR SPEED DAY
• High Neural loads
• High Joint Loads
• CAMPS
o Absorption Force, Accepting body weight, Re-directing force – high volume/intensity
o Continuous metabolic energy system development style of muscle prep, joint isolation, and overall mobility/stability
• Overall Training Volume – high

No matter what is constantly being argued in the profession about the necessity of linear speed training for football players, IT IS ABSOLUTEY ESSENTIAL TO OVERALL DEVELOPMENT OF FOOTBALL PLAYERS. Remember we are Performance Coaches, NOT football coaches. We are developing the CNS, developing the muscles and all of the muscle properties, developing energy systems, and developing joint integrity to withstand all of the forces across joints that will be seen in the sport/position. We are TRAINING MUSCLES, NOT RE-CREATING THE EXACT MOTIONS SEEN IN SPORT. The best way to get better at football is to play football. You can’t possibly “recreate football” in its exact sense during training. Even if you could, how much do you really want to continue to beat up the joints in the off-season by re-creating the exact same repetitive motions seen in football? As with anything related to Performance Training for any sport, the volume and intensity of each system needs to be intelligently periodized to maximize development and avoid overtraining. This includes volumes of loads places across the joints.

Think of it this way: if you run in a straight line full speed and get up to that 20+ MPH zone, there is extreme joint loads during all of the Ground Contact phases of each step. If you are moving full speed and then have to change directions, you are decelerating the weight of your body at that speed, adding in numerous additional joint forces across many joints, adding in muscle action of additional contributions of the Glenohumeral abductors and adductors, adding in additional challenges of stabilizing the foot/ankle, adding in rotational components of the femur, tibia, etc. – plus many more actions. While this is a necessary END-RESULT that should be trained, all of these sub-categories of what occurs during a change of direction can be trained and isolated individually to make the END RESULT of the actual full speed COD more efficient. Even if a drill that isolates one of these sub-categories doesn’t “look like the actual motion seen in sport”, doesn’t make it any less important to the success of this eventual END RESULT. Linear sprinting falls into MULTIPLE aspects of these “sub-categories” that will make a football-specific COD much more effective.

Here is one of MANY examples that relates linear sprinting to a football-specific COD: linear sprinting still has dynamic action of the hip during Recovery phase, a powerful stretch reflex during Transitional phase, dynamic hip extension during Ground Preparation phase, and lower-joint loading (but still effective!) during Ground Preparation phase, and high emphasis on limiting time in Residual Phase. The EXACT same phases of motion will occur on any stride coming out of a COD. Hence, training for linear acceleration will enhance each phase of motion that occurs when the limb is not in contact with the ground – developing more muscle action during these phases. This enhanced muscle action will make the phases more efficient on the step OUT OF the COD (and each succeeding step) – hence, making the overall COD a lot more effective.

Note in the Training Script that there are a lot of circuits built into the application side of this day. There is a heavy emphasis on Resisted work. Again, resisted work is not as sport specific as the actual sport of football (or free runs) because there is a longer ground contact. However, dynamic action of resisted hip/knee extension combined with the stretch-reflex in the foot/ankle joints while driving through this resistance is extremely effective at raising the threshold of stored elastic energy. This increased threshold will transfer to a more dynamic, free (non-resisted) run. Note there is a constant complex between varying modes of free work with resisted work. In a sense, we are raising the threshold, and then applying it. Then going back and raising the threshold, and applying it again. Then, repeating again. The key is the PROGRESSIVE VOLUME AND INTENSITY of the threshold-raising (resisted) systems versus the application (non-resisted) systems on a week to week basis; and periodized around weight room work so there is minimal interference.

Sport-Specificity
Note that the Linemen are off on this Linear Speed Day. Typically Lineman really only need 3 days of active movement. And they usually benefit more to going every other day (note the Monday, Wednesday, Friday). The 4th day is primary upper body energy system development, usually set on Thursday. Because the linear speed training for lineman is usually much lower volume and much shorter distances, the neural input for this style of linear training is much lower. Hence, there is some of this linear training on Monday, with a low volume of linear on the other days (Wednesday – Position work; and Friday – Metabolic conditioning)

With regards to the skill players, note that the basic script for all positions that are not lineman are very similar with regards to linear speed. This is an aggressive script that can really maximize speed, power, first step acceleration, drive phase, transition, etc. There isn’t really too much specificity that can be between offensive and defensive skill players.

When getting in the “tweener” type players (like bigger, blocking Tight Ends; bigger, run-stopping middle linebackers; bigger LB that function a lot as DE in some situations) – it’s not necessary to have a separate script. It’s usually simplistic enough to just combine the scripts.

WEDNESDAY – UNLOADED RECOVERY
• Low Neural loads
• Low Joint loads
• CAMPS (CNS Activation and Muscle/Joint Preparation Systems)
o Low and unloaded
• Overall Training Volume – low
The great thing about being in the pool is that it will unload approximately 85% of the body weight. This allows for a lot of slow isometrics for overall joint mobility and stability in the CAMPS section.

The bounding and jumping plyometrics in this unloaded day is heavy volume. While vertical and horizontal plyometrics (long response and short response) is essential to peaking power, it really loads the joints when done on dry land. While this can be an effective training method, you really want to pick your battles in terms of volume with elite level football players. A good volume of vertical plyometrics can be appropriate in the weight room setting because of landing on a plyo box will lessen the impact of the land. On dry land, it can be much more appropriate to perform jumping and bounding plyometrics in the pool because the training effect will still be expressed without the excessive joint loads. Note in the Training Script that there is a plyometric circuit of vertical jumps complexed with horizontal split cycle jumps.

The movement circuit is mainly for power endurance. The power will be expressed because of the water resistance through the phases of the sprint cycle drills. And there is a good mix of loaded technical drills complexed with completely unloaded drills with no ground contact.

Sport Specificity
Note that the linemen typically will have success in performing their Position-Specific Day on Wednesday. Their “recovery day” will be a complete day off from all lower body field work on Tuesday. For the skill positions that hit field work on Monday, Tuesday, Thursday, and Friday, there can still be a good amount of work that gets performed on Wednesday – either a complete day off, or recovery work in the pool. One of the best aspects of regeneration is active regeneration – as demonstrated in this basic pool script.

The lineman specific day is usually best utilized as complex circuits. Note that the first circuit in the Training Script is a heavy strength endurance with standard Tire Flips, followed by a specific multidirectional movement in the Hoop Drills, followed by forearm endurance with the Farmer Walks.

Basic acceleration/deceleration zones in a linear fashion will be placed between the two circuits. The zones are short, but still play an important role in overall braking and deceleration forces. Even though it’s non-specific and linear, the overall muscle preparation of eccentric loading is tremendous. This muscle preparation will continue to enhance any specific multi-directional motion.

The final circuit is extremely advanced. The acceleration and deceleration zones are put into the specific Hoop Drills to greatly intensify the challenge of the deceleration and bending motions. The Back Sled Sprint is a strength endurance to continue to really focus on the knee extensors. No matter how strong the legs get through standard strength training, there is a tremendous benefit to transferring this strength to low bending positions when the knee extensors are overloaded. Even though this looks like a “Defensive Back” drill, there is definitely a transfer of “playing low” and “bending” in and out of a lineman stance – for both Offensive and Defensive Linemen. We’ve noticed more success in the succeeding rounds of the Acceleration/Deceleration Zone Hoop drills, even though the “fatigue” factor sets in. A lot of this success can be attributed to the Re-Directing of force and the increased threshold of the knee extensors seen in the complexing Back Sled Sprint drills. Trunk and Spine Power rounds out the second Linemen Circuit.

THURSDAY – POSITION-SPECIFIC DAY
• High Neural loads
• EXTREME Joint Loads
• CAMPS
o Absorption Force, Accepting body weight, Re-directing force – low volume/intensity
o Unloaded Speed – EXTREME volume/intensity
• Overall Training Volume – EXTREME

Note that the preparation for this session is extremely specific. Instead of performing a standard “warmup” or “stretch”, it can be much more appropriate to just prep the foot/ankle, and then spend a good period of activation, and simulation of movements. There is a full “Unloaded Speed Preparation” in the Coaching Video section of BPSU. This is the day that can utilize this entire script as a very appropriate preparation to the training day.

The Defensive skill players begin their day on the Training Script with the Back Lunge Series. This is the ultimate preparation system for all backwards motions. It really transfers well to BackPedal (BP) and AnglePedal-Weave (AP) motions because of the overload at absorbing and re-directing force at such extreme ankle dorsiflexed positions. The first BP/AP to change of direction (COD) circuit focuses on forward cuts. Because the Back Sled Sprint drill does such a good job of overloading the re-direction of force, it can be appropriately placed in this circuit as a complex. Remember that the forward cut motion relies heavily on the re-direction of force at extreme angles.

For defensive players, the acceleration/deceleration zones in a linear fashion will precede the final BP/AP COD Circuit, which focuses on Back Cuts – which utilizes more of a hip pivot than an extreme re-direction of force (as seen in the forward cuts). One interesting complex that is proven to be very effective is a few Assisted Over-speed Acceleration sprints that can conveniently precede the final circuit. Most defensive skill players (especially Defensive Backs) can benefit greatly from increasing stride length through this extreme horizontal plyometric-based exercise. There can be a tremendous transfer to the Back Cut series, because the sprint motion off of the hip pivot usually requires a full speed linear acceleration.

Note that the offensive skill players are setup very similar to the defensive systems. The same CAMPS system is used. The main difference happens upon the continued preparation. Note in the Training Script, offensive players now focuses on stabilizing the trunk/spine through rotation with the Single Arm Sled Marches. This is followed by absolute speed technical mechanics, and some general free acceleration sprints. Then, the first specificity circuit begins with heavy joint loading with inside-edge and outside edge change-of-direction (COD) drills with the Pattern Tree Cut-Up drill. A basic form is the single cut; with advanced challenges in the double cut. The same Acceleration/Deceleration zones as the defensive skill players are performed next. With the same concept – overload the braking and deceleration forces and intensify the re-direction of force into the re-acceleration. Putting a basic acceleration/deceleration zone on the front of it then intensifies the Cut-up drill series. The speed into the first cut will be at an extreme speed, which overloads the challenge of the edge cut. Note that the same Pulley Assisted Over-speed can be placed towards the end. Offensive players really benefit from performing a basic Cut-up off of the end of the assisted acceleration run.

One important point is that for any skill player performing an Assisted Over-speed run, there must be a great deal of preparation and limiting asymmetries in any joint. Not every player gets to this phase, even after a solid foundation is prepared in the 3 preceding macrocycles. If an athlete is ready, ensure that the day begins with stabilization of the trunk (most commonly used with success is the Single Arm Sled March). Because this advanced system of training is more commonly beneficial to offensive players, the day begins with this stabilization exercise sequence.

The Lineman on this day completely unloads their legs. This continues with the concept of running every other day. Since the heavy position day was Wednesday, the specific of linemen can now focus on the upper body. Remember that linemen are combat athletes. The endurance and power endurance of the upper body is one of the most underrated and under-utilized systems in their entire overall development of all combat athletes. The battle ropes is pure power endurance and grip endurance. The Tunch Punch will focus on hand speed, punching technique and power, and power endurance. The Landmine Jammer is resisted punching endurance and power endurance. And the Band Jammer is setup as the most specific in terms of the actual punching motion. The Band Jammer is also efficient at peaking power because of the accommodating resistance of the band.

FRIDAY – METABOLIC CONDITIONING
• Low Neural loads
• Medium Joint Loads
• CAMPS
o Absorption Force, Accepting body weight, Re-directing force – low volume/intensity
o Very specific and targeted muscle preparation, joint isolation, and overall mobility/stability
• Overall Training Volume – medium to high

There are varying forms of Energy System Development (ESD) that can be appropriate for football players from a metabolic standpoint. These are some efficient examples that can be used over the course of an off-season:
• Standard quantified and progressive interval training
• Varied quantified and progressive interval training
• Localized Strength Endurance
• Unloaded machine-based interval training or aerobic base development

The Training Script focuses on Localized Strength Endurance. This is an extremely underrated form of overall development for football players. From a football standpoint, it is not that difficult to develop and maximize the cardiovascular and respiratory systems. Basic interval training the focuses on Power and Power Endurance in a fatigued state is important, but doesn’t’ need to be as much of an emphasis as many programs show. Further, much of this specific interval work is developed in the other days; even though there are speed and position drills. The work:rest ratio on Monday, Tuesday, and Thursday dictates the varying energy systems to be developed; so it doesn’t necessarily always have to be replicated on the Conditioning Friday.

Think about it from this example: the Hip Extensors can get strong and powerful in the weight room, but what about repeated bouts of strength? Local muscular fatigue is very common in football; much more then simply “being out of breath.” For the strength to transfer efficiently, utilizing strength endurance exercises like basic Sled March forward can be very appropriate. When executing the Sled March, the foot is placed in from the of the center of mass, with the heel striking first, then the emphasis of moving the sled forward is placed on concentric hip extension. This repeated bout of controlled marching for specified distances is a great example of specific, localized Strength Endurance. Note in the Script that there is a progressive increasing load of increased distances.

For skill position players, there still is a good technical phase after CAMPS that is focused on acceleration and absolute speed. The linemen are more focused on resisted acceleration work in extreme joint positions (see the low sled push work). The linemen didn’t have a full day focused completely on linear speed like the skill players, so they finish up their volume of linear speed work before the conditioning starts. The skill players need more overall sprint volume in the week, so the high volume of technical drills works well on the Conditioning Friday.

PROGRESSIVE OVERLOAD
This Training Script is based around one sample week of an entire macrocycle. Many examples are shown here about how to rotate from week to week. As with any intelligent weight room program, the volume and intensity and choices of exercises with speed and movement needs to be planned and periodized carefully. The theme of each day will remain constant. However the overall volume of the following aspects needs to be considered when building the overall macrocycle:
• Unloaded-joint training versus Loaded-joint volume
• Technical versus Application drills
• Time on each aspect of CAMPS
• Resisted versus Free (non-resisted) work
• Assisted versus Free (non-assisted) work
• Joint Preparation and Stabilization and minimizing assymetries versus Assisted work
• Weekly and overall volume of specific and/or multidirectional work
• Rotating the metabolic ESD emphasis weekly
• Volume of the various forms of ESD, and rotating the work:rest ratios – on EACH day, not just the Conditioning Friday
• Minimizing interference with weight room development
• Volume of Power to Power endurance work
• Volume of Strength to Strength endurance work
• Unplanned periodization changes based on readiness to train

This basic Training Script is a great start to a method for all elite and professional football players. It has been shown to be extremely effective at the elite high school, collegiate, and professional levels. However, as with any program – it’s the overall manipulation of the variables that is directly related to the success.

When periodizing movement training or “speed work,” BPS found its best to plan a 4-week mesocycle.  We take into consideration active recovery days, “off days,” neurological specific days, linear speed days, position specific days, and aerobic conditioning days.  Typically our high neurological days are on Mondays due to the fact that most athletes will be “off” Saturday and Sunday and it is important to stimulate the athletes neurological system into a heightened state.  We do this first thing in the week so we can enhance performance on our aggressive linear speed day and position day that will follow the “neuro-Monday”.  Wednesday is typically our active recovery day to allow the body to adapt from the training in first half of the week.  This will help our athletes get the most out of our position work on Thursday and conditioning work on Friday.  Each week progresses in volume and difficulty of exercises as well as intensity and specificity.

As you’ll see on the attached example 4-week movement mesocycle, our CAMPS are organized to complement the goal for the day.  The movement will be similar for certain football positions.  For example, defensive backs (DB) and offense wide receivers (WR) have neurological, linear speed, and conditioning days that are very similar.  Most neurological exercises performed by both positions are very similar and include all ladder drills, micro hurdles drills, and rapid response drills.  Although both positions will perform the “star drill” on some Mondays, they may do different variations.  For example, receivers may perform the cross over lateral run whereas the defensive back may do back angle pedals within the same “star drill” setup.  Linear speed training is exactly the same due to the fact that both position needs linear speed development and the training for pure linear speed doesn’t change based on position.  This same concept applies to conditioning days and active recovery days because our goal is to train muscles and human performance systems not motions.

However, our movement days vary between a DB and WR on “position days.”  These Thursdays are the days where we target and enhance muscles that will be used during sport related motions.  This does not mean we are DB or WR football coaches.  These WR multi circuits in the example mesocycle may target and enhance the strength of inside and outside edges of the foot through the overload principle by performing resisted “cut-up” drills.  On this same day, a DB may perform the snapioca drill, which increase the mobility and speed of the muscles that are utilized during hip pivots and back angle pedal change of directions sprints.

The lineman circuits tend to develop the musculature that lineman typically need due to the nature of their position.  You’ll see in a single lineman circuit in the example mesocycle the script can target grip endurance, low angle hip and ankle strength, as well as upper body power endurance.  These types of lineman circuits will benefit the lineman athlete more so than a linear speed day due to the role a lineman plays during a football game.

As with any human motion, an athlete first needs to accelerate whether he/she is walking, running, or sprinting.  This starts from the bottom (ground contact) making the foot and ankle (support systems) a prime factor for first step acceleration.  Keep in mind; the strength and mobility of the foot will determine the level of speed and efficiency for which the first step occurs.  Most of the time we are asked how to apply these coaching cues to a sprint so we will address this topic.

1. The Ankle Stretch Reflex

• Minimize the total time of stretch reflex between the ground contact phase and toe off phase of movement and you will maximize the power of the first step. Take the back foot in a 40 yard dash start for example: If you can cue (back ankle in the “locked” position) and train an athlete to have great ankle mobility while having a “stiff” strong ankle, you can decrease the athletes’ stretch reflex time and thus initiate a faster first step into the acceleration phase of a sprint.

2. Arm Action

• To initiate the first stride into a sprint or run you must simultaneously initiate an arm action. This mean the right arm must move forward very fast to quickly force the left leg into a forward motion acceleration stride.  Once the arm and leg reach the controllable end range of motion, the right arm will rapidly fire backwards (stretch reflex), thus making the left leg fire rapidly downward (stretch reflex) and behind the athletes’ center of gravity.  Therefore, cueing a powerful arm action stretch reflex will greatly increase the power of the first step acceleration stride.

3. “JUMP OUT”

• Saying this very loudly to an athlete prior to a sprint will stimulate his fight or flight response within the body. This response may increase adrenaline, a powerful chemical that will increase heart rate and deliver more nutrients to the muscles faster.  This will allow for muscles, especially the gluteal muscles, to more powerfully contract and directly increase the speed of the first step in acceleration.

**For complete instructional videos on exercises that can enhance the acceleration stride and more sign up for our BPSU online university and attend our Level 1 or Level 2 Workshops @ http://www.bommaritoperformance.com/workshops/bps-university/

A vast amount of literature exists for bounding plyometric drills when it comes to forward sprinting.  Acceleration bounds with a piston action (alternating leg and single leg) can be used to enhance first step, acceleration, and continuation through the drive phase.  It can also be used to enhance any re-acceleration out of any deceleration or change of direction.  Absolute speed bounding with a cyclical action (alternating leg only) can be used to enhance the “transition” of gravity dictates the body becomes upright, and continuation onto absolute speed and absolute speed maintenance.

Plyometrics implemented to enhance deceleration mechanics is extremely efficient, but often under-utilized in many programs.  Any change of direction can be considered a form of deceleration.  In addition, any change of speed, even in a linear direction, can also be considered a form of deceleration.  The BPS Acceleration-Deceleration Zone series on the University exemplifies a great basic form of overall deceleration and re-acceleration.  As previously noted, this can be an excellent training system to enhance any change-of-direction, any change of speed in a linear motion, and any change of speed into a change-of-direction.  All of which will occur in any sport at any position at various speeds and angles.

The Deceleration bounding series outlined here and exemplified in the Exercise of the Week can really set a solid base of eccentric loading, and the stretch-reflex necessary for any type of “braking mechanics” – specifically those seen in the Accel-Decel Zones.  A good way of thinking about the deceleration step (or slowing down of speed) is that the base of support is placed in front of the center of mass, dictating that the absorption of force through the ankle joint and a subsequent dynamic action of knee extension will occur to provide the “brake.”  Keep in mind that the knee won’t actually extend, but the knee extensors dynamic strength will enhance this overall motion.

• Back Deceleration Bound – individual
  • Concept of “pushing” aggressively with the knee extensors to maximize height and distance (powerful knee extension and subsequent plantarflexion)
  • Smooth land and sink at the hip-knee-ankle joint
  • Isometric pause at the quarter squat position to “decelerate” the landing and raise the threshold of the high speed eccentric loading force and isometric strength and stability
  • Hip extensors and knee extensors forced to eccentrically load
• Back Deceleration Bound – individual (arm action)
  • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system
• Back Deceleration Bound – continuous
  • Continuation of “pushing” aggressively with the knee extensors into a continuous bounding motion
  • Quick land and dynamic re-acceleration bounding action to limit ground contact time
  • Utilize the threshold build from the individual series to enhance the stretch reflex of the knee extensors to propel the body into the bounding action
• Back Deceleration Bound – continuous (arm action)
  • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system
• Forward Deceleration Bound – individual
  • Involves throwing the base of support in front of the center of mass to gain the braking system (powerful triple extension initiated by the hip extension)
  • Smooth land and sink at the hip-knee-ankle joint
  • Isometric pause at the quarter squat position to “decelerate” the landing and raise the threshold of the high speed eccentric loading force and isometric strength and stability
  • Primary eccentric loading now placed on the knee extensors
• Forward Deceleration Bound – individual (arm action)
  • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system

An efficient overall program will be to complex the various forms of the bounding with the Accel-Decel Zone series.  This will accomplish a progressive raising of the threshold, utilizing the stretch reflex, and using both of these concepts into a dynamic application drill.  A sample workout plan:

1. Back Deceleration Bound – individual 1 x 20yd
2. Back Deceleration Bound – individual (arm action) 1 x 20yd
3. Accel-Decel Zone 5-5-10yd (sprint 5yd, “jog bound” 5yd, re-accelerate to a full speed sprint 10yd). 2 sets
4. Back Deceleration Bound – continuous 1 x 20yd
5. Back Deceleration Bound – continuous (arm action) 4 x 20yd
6. Accel-Decel Zone 10-10-10yd (sprint 10yd, “jog bound” 10yd, re-accelerate to a full speed sprint 10yd). 2 sets
7. Forward Deceleration Bound – individual x 20yd
8. Forward Deceleration Bound – individual (arm action) x 20yd
9. Accel-Decel Zone 5-5-10-10-10yd (sprint 5yd, “jog bound” 5yd, re-acceleration to a full speed sprint 10yd, “jog bound” 10yd, re-accelerate to a full speed sprint 10yd). 2 sets
10. Accel-Decel Zone 10-5-10-5-10yd (sprint 10yd, “jog bound” 5yd, re-acceleration to a full speed sprint 10yd, “jog bound” 5yd, re-accelerate to a full speed sprint 10yd). 2 sets

When thinking about multi-directional movements, many coaches think only in terms of changing directions.  While that is certainly important, there are many additional aspects to consider with regards to movement and speed patterns in “multiple directions”, even before a direction change occurs off of the pattern.  For instance, an analysis of what is occurring during a highly dynamic “lateral” motion, which is a pattern that is commonly placed into speed/movement-training programs could lead to three primary options:

• LATERAL RUN (LR)
• BACK LATERAL RUN (BLR)
• BACK ANGLE LATERAL RUN (BALR)

There are numerous other primary options for movement in a multi-directional sense – such as lateral shuffle, backpedal/anglepedal, and forward multi-directional – but they are more controlled motions.  Looking at a faster, more dynamic motion, including when it needs to be executed at full speed, the three primary aforementioned motions apply.

Note the motions uploaded to the Exercise Database (also featured in the 6-2-15 “Exercise of the Week.”).

Lateral Run (LR)

This is basically a full sprint motion with the line of sight perpendicular to the motion.  Note that the shoulders must remain square to the line of motion.  However, the “piston” action of the acceleration is very similar to a regular linear sprint motion.  The exact same phases of the sprint cycle still occur:

• Residual phase – moment from the time the foot leaves the ground to the moment that the thigh begins forward motion (flexion)
• Recovery phase – moment from the initiation of thigh flexion to the end range of motion of thigh flexion
• Transitional phase – end range of motion of thigh flexion to initiation of thigh extension
• Ground preparation phase – initiation of thigh extension to ground contact
• Ground contact phase – the entire phase the foot is in contact with the ground.

Note the extreme similarities to a regular linear acceleration – the “piston action” of the legs are the exact same with two distinct differences:

1. There is additional contributions of the abductors and adductors during the Recovery Phase and Ground Preparation Phase, leading the piston action across to the center of mass (COM) of the body during Recovery to slightly outside of a linear sprint position during Ground Preparation
2. There is different challenges of stabilizing the foot during Ground Contact since the absorption of force and redirection of force during this phase is slightly off the edges of the feet

The contributions to motion are also the exact same as a linear sprint:

• Conscious activation of muscles
• Stretch reflex mechanisms after Ground Contact and upon Transitional Phases
• Sub-conscious reflex (Crossed-Extensor Reflex) – meaning the efficient arm action will lead to a more efficient leg piston action; in a sense, the arms lead the legs and still should be trained and coached as such – just like in linear sprinting

A lateral run motion is specific to many sports.  The most obvious being a Linebacker in football, a tennis player, a soccer player – any sport which a high dynamic (or full speed) lateral motion must occur, but the line of sight must be different than the actual motion (like a Linebacker running along the line of scrimmage, but the line of sight is on the QB, not the direction of motion).   However, almost every single sport uses this motion, even if it’s only a step or two (examples is basketball, volleyball, a baseball infielder, lacrosse, etc.).

Back Lateral Run (BLR)

This is essentially the exact same movement pattern as LR, with the only difference being the proprioception of the line of sight.  Note that in a LR, the athlete can still view where he/she is running out of the peripherals (even if the line of sight isn’t exactly looking to the end destination of the motion).  In the BLR, the head is rotated so the line of sight is exactly in the opposite direction of the motion.  There is zero chance of any sight of end destination of the run.  This places a much greater challenge of efficiency of the piston leg action because the proprioceptive concept of “running full speed where you are not looking”.  Keep in mind that this is a trainable effect.  The more comfort an athlete has in this new proprioceptive stimulus, the more efficient the overall motion can be.

A BLR is also specific to many sports.  The most obvious being a defensive player in football moving away from the line of scrimmage (but sight still being in the offensive backfield on the QB or skill players being covered); a baseball outfielder tracking down a fly ball; or a defensive player in soccer covering a man but sight being on the ball.  Just like LR, a BLR is still specific to many sports even if it’s only one step (again examples like basketball and volleyball).

Back Angle Lateral Run (BALR)

This follows the exact same concepts as the BLR.  The only difference being that the head is rotated to a greater angle, which increases the challenge of the overall proprioceptive stimulus.

This is still specific to all the aforementioned sports.  A great example being a defensive player in football that needs to move away from the line of scrimmage (LOS) with line of sight being on the QB – but the angle of moving away from the LOS isn’t always a direct perpendicular line to the LOS (as it would be with the BLR).  Many times it’s on an angle – hence the Back Angle Lateral Run.

It’s interesting to note that the BLR and BARL still have the exact same motions and challenges of the lower body action as seen in the LR.  The main increase of the challenge lies in the proprioceptive stimulus of maintaining efficient movement patterns with head turned 90 degrees (BLR), or greater (BALR) and no peripheral vision of end destination of the motion.

Changing Directions (COD)

All three of these motions (LR, BLR, BALR) can have two primary categories of a change of direction off of the motion:

• Change of direction to the “same side”
• Change of direction to the “opposite side”

Both of these categories are exemplified in the Exercise Database.  A change of direction to the same side can be a sprint out of the LR/BLR/BALR along the same line.  Note that there can be times where a LR changes into a full speed sprint on a slight angle.  This category is mainly any COD that is greater than 90 degrees off of the LR/BLR/BALR.  There should be no loss of speed (in advanced athlete cases, speed can actually be gained off of the COD), and it’s a “cut” off of one foot.

A change of direction to the opposite side is any COD off of a LR/BLR/BALR that is less than 90 degrees.  It can be a “full turn” – like shown in the Pro Shuttle drill, or it can be at a slight angle.  In this case, there must be a breaking deceleration step, slight stop, and re-acceleration.  Hence, it’s a COD off of two feet.  The edges of the feet and the ability to absorb force and redirect force off the edges of the feet are of primary importance.  Note that the “break deceleration” step will always be on the outside edge of the foot of the inside leg; and the “stop and re-redirecting” step will always be off of the inside edge of the foot of the outside leg.  Primary plyometrics and footwork drills off the edges of the feet thus become great building blocks to overall efficiency of these 3 motions and any changes of direction off of these 3 motions.

It’s also important to note that these three primary motions (LR, BLR, BALR) and all of the changes of direction need to be trained for all sports.  Don’t always think in terms of training in to be exactly sport specific.  Sometimes its essential to get the full training effect, as shown with the minimum of 5-yard motions demonstrated in the Exercise Database.

A great example of this is basketball players.  Watching this unique sport, and the movement requirements of this sport, it’s easy to identify that these motions do occur, but almost always within a very short, confined space.  Hence, there is rarely a time where a basketball player executes a LR, BLR, or BALR for 5 yards.  It’s always just a step or two.  However, in training this motion, sometimes it’s best to carry the motion out 5 yards.   This obviously does not look like what occurs in the sport – but remember, we are training for efficiency, not just trying to recreate the sport.  If you want to be more efficient at the exact motions required for basketball, play basketball.  We are performance coaches, NOT sport coaches.  Our job is to maximize efficiency of motion, to be able to be applied to the sport.  If an athlete executes a full speed LR for 5 yards, think of what is occurring towards the end of the 5-yard motion.  The body is moving at greater speeds, especially with the piston action – meaning that the muscle action and the stretch reflex mechanisms, and the challenges of absorbing and redirecting forces through the edges of the feet are now greatly intensified.  This intensified “training of the muscles” will have a greater transfer to the sport, when only a step or two is required.  Also, moving at greater speeds throughout the 5-yard zone will greatly increase the challenges of changing directions off of the motion (and thus the deceleration and re-acceleration components of the muscles during this COD).  Again, the training effect of the muscle action during this drill will have a greater transfer to the sport because the threshold of accepting and redirecting these forces is constantly being raised throughout the training cycle.

This line of thinking of “training muscles, NOT recreating motions” is important when considering all aspects of sports performance.  But it really holds great value when analyzing LR, BLR, and BALR.

3 Rules for Youth Athlete Speed Development

• The Structure Rule

CAMPS – Before any training sessions, it is always important to have the structure of the training session outlined for maximal efficiency to maximize adaptations.  First, we need to increase the threshold ability of accepting and redirecting force for the ankles, knees, hips, trunk, and upper extremities.  This means, a well-designed CAMPS is vital for ensuring an athlete is prepared to execute the planned work for the day.  For example, start with SSP and progress from isometric modifications to full reflexive movements.  Once the base of support for the body is strong and tissue temperature is elevated, progress into SST that is skewed to prepare the muscles related to the planned movement or exercises of the day.

Application/Technical/Application – After an appropriate CAMPS muscle preparation, it’s recommended that the athlete begins the planned work with application first.  For instance, if the goal for the day is to increase the athletes ability to perform forward mutli-directional cuts (similar to a wide receiver in American football) we would begin by sprinting forward full speed then cutting diagonally at a 130* angle.  During the execution of the movement the coach can start to identify which aspect for the run and cut needs improvement from various vantage points.  After, 10-15 minutes of continuous application work, the coach can teach athletes a technical drill that is most appropriate for improving the application for the day.  For example, if more than 50% of the athletes in a group or training session are having issues executing an outside edge forward multi cut, the coach may elect to have the entire group perform the carioca quick step technical drill.  This drill is designed to overload the ground contact force on the outside edge of the foot and inside of the opposite foot.  Once the athlete has performed the drill 1-2 times correctly each direction, it is best to have the athletes finish the session with the same application forward cuts the sessions began with or progress to more difficult modifications of the forward multi movement.  A form of progressed forward multi cuts application could be visual and audible commands that force the athlete to cut based on an outside stimulus rather than a predetermined pattern.  If the most appropriate technical drill has been selected for a given group of athletes, more times than not, the second or final round of application work will be noticeably more efficient.  Progress the difficulty of the movement based on the athletes’ response overtime within the structure of application then technical work then application.

The end of the session can be sport specific by having the athletes sprint or do an application that closely resembles movement within their sport.  For example, a baseball shortstop player may choose to perform a sprint from a baseball-stealing stance.  Perhaps a tennis player will finish his or her session with lateral shuffles with change of direction to lateral shuffles.  Have a well planned structure and don’t stray to far from the planned volume of application work.

• Technical Rule of Thumb

A very common technical drill utilized with BPS is our variations of the wall drill.  We chose either a linear wall drill, lateral wall drill, back lateral wall drill, etc.  It is typically progressed from isometric single switches to continuous reflexive rapid fire.  It is important that the younger youth athletes and/or beginners remain on isometric modifications.  For example, the isometric lateral wall drill is designed to overload and increased the foot’s abilities to accept and redirect force off of its inside and outside edges.  The fastest way to build a strong foundation of edge strength is to isometrically hold the lateral wall drill for 1-3 seconds facing each direction by switching the legs up and down 2-4 times.  Most growing youth athletes initially lack the strength in the edges of their feet and lack the truck stability necessary to expertly perform the lateral wall drill with reflexive rapid fire.  Technical drills should be performed only for a few reps during a given session since they are very taxing on the central nervous system.  Technical work is important for increasing thresholds for bodily structures and functions but must be supplemental to application work.  If technical work is consuming the majority of a given session, the benefits will not be realized during the application movements.  Technical drills are necessary to quickly improve application movements necessary for sport.  Always remember it is not appropriate to teach people how to form run with technical drills.  However, it is appropriate to improve movement efficiency by overloading and adapting muscle tissue.

• Volume of Work Rule

Youth athletes require large amounts of volume.  An appropriate work to rest ratio should be around 1 to 2 or 1 to 1.  60-70% of a given session needs to be application work.  30-40% should be CAMPS, plyometrics, and technical work.  For example, on a backward multi-directional day, the first 10 minutes of the session should be specific CAMPS designed to prepare the body for backward multidirectional movements.  After a minute water break a good 10-minute plyometric routine should be completed and progressed based on skill level.  Again, a short water break may be given before the athletes start the first 15 – 20 minutes of application drills (i.e. back pedal or back angle pedals).  Chose between 2-3 appropriate technical drills while keeping in mind total technical work time should not exceed 10 minutes within this hour-long session.  Supper-setting 2 minutes of technical work with the application 3-4 times per session seems to elicit the best response for our youth athletes.  Finish the session on application for the last 15-20 minutes for a total of 30-40 minutes of application work during a given session.  Youth athletes respond and adapt well to large amounts of volume work since hormones are higher during that time of development.  Recovery and growth improvement opportunities are optimal if training structure, technical work, and volume levels are most appropriate.

Draft prep movement training can be a challenging periodization to plan for since there is a short mesocycle of typically 8 weeks.  The goal is to reach the highest genetic potential of speed for each athlete safely but quickly.  You will see how we periodize for our draft prep training down to the week, day, and exercise.

The format we use to lay out the periodization is organized so we can see the day and type of training to the left.  Moving to the right you’ll see the aspect of training weather its camps, plyometrics, technical drills, or application drills.  Our camps are always first and designed to specifically prepare the athlete for the type of training planned for that day.  For instance, Mondays and Thursdays are agility days that involve lots of lateral change of direction may dictate that more lateral lunging or hip adduction/abduction focused exercises will be implemented into CAMPS.  Plyometrics typically follow CAMPS.  Application typically follows the plyometrics and the technical drills are implemented between application drills based on flaws the athlete may present during the application drill.  The volume (reps and sets) for each application drill depends on form and injury imitations.  Typically, if the athlete is healthy high volume of basic level speed work is recommended in the first week.  The focus of Tuesdays and Fridays is linear speed.  Wednesday is our active recovery day with the focus on doing speed drills in our Olympic pool.  The pool allows us to de-load the joints since the pool water will support half the weight of the athlete.

Week 1 is our general preparatory phase (GPP).  In this phase the athletes are medically evaluated to identify imbalances.  Our exercises are designed to balance the athlete then progressively overload the body to solidify the bilateral muscle balance.  Much of emphasis is put building a base level of strength so the muscles can adapt to basic speed drills.  The more high level advanced training is dependent on the base level GPP adaptation to speed training to maximize speed and avoid injury.   There is a heavy emphasis on learning technique for agility and 40-yard dash starts.  Lots of resistance speed training is utilized to work on the acceleration phase.

Week 2 is our intensification phase.  More volume is added to the exercises introduced in the GPP phase.  Also, longer buildups into the a-run exercises are added along with more heavy resistance training on acceleration sprint training.  In this phase we will introduce phase 1 of assisted sprint training.  The assistance will be really short with maybe just for the first step of a 10-yard sprint.  This drill is high-risk high reward, which is why there is multiple phases the progress in intensity.  Only athletes that are healthy will partake in assisted work.

Week 3 drills progress in volume, resistance, and distance of each drill.  Phase 2 of overspeed is introduced with ankling and buttkick drills.  The athletes’ muscles are now prepped for higher intensity drills such as phase 2 of over speed.