Speed / Movement / Agility
ABSOLUTE SPEED (AS) WALL DRILLS; Backside Mechanics and Full Claw
Resisted Sprints – Strength/Power Continuum
Since there is so much activity in this group (and on the Members Only Website discussion board!) with the concepts of Resisted Sprints, we figured it might be appropriate to share clips of this live session.
Note that the “Strength/Power Endurance Continuum” focuses on resisted work that is less specific (Strength, on the left side of the Continuum) and more specific (to the right).
This sequence shown here is one of the THE MOST SPECIFIC, and is placed on the far right side of the Continuum within the Periodization cycle of sprint capacity work. WHY?? The Vertimax Raptor provides very LIGHT resistance – so the body lean, foot strike (with respect to the center of mass), AND the overall ground contact time is very similar to a free sprint (no resistance).
Also, note the anchor position of the resistance. It’s up on the Ki-RO Core Trainer vest, on the left side. Meaning that when the sprint is executed, the Raptor + Kirocore is “trying to pull and rotate the trunk to the left”. However, notice that during this perfectly executed sprint, there is NO trunk rotation. WHY? His RIGHT TRUNK ROTATORS ON THE ANTERIOR SIDE is isometrically strong enough to withstand this resisted force!
That’s what makes this such a highly efficient and specific resisted exercise for Power Endurance. The resistance is light enough that this trunk INTENTION is subconscious during the sprint execution. The anchor position provides the proper force angle and moment arm around the axis of rotation to provide this INTENTION. Strong isometric trunk rotators to withstand powerful forces created by fast leg whip action during maximal sprints is ESSENTIAL to an efficient stride. To achieve the proper foot strike during a stride, this is a KEY factor! Because if the trunk DOES slightly rotate during a sprint (caused by the momentum forces of the leg whip), OVERSTRIDES can occur. Which leads to longer ground contact and too much stress on tissue (specifically the posterior chain).
Keep in mind that the less specific resisted work (Strength Endurance, to the left of the Continuum) is still important. Like Push Sled work, Heavy Pull Sled work, Sled Marches, Heavy Trainer cord resisted work, etc. Because these less-specific exercises raises threshold of Support (foot/ankle) and Suspension (hips/pelvis) muscle activity. But when this base of threshold is raised, APPLY THE THRESHOLD w these types of LIGHT resisted sprints. Like the Raptor Kirocore Sprint featured in this exercise!
WELCOME TO THE REVOLUTION
Trunk Isometrics to Advanced Movement Progressions
This detailed coaching video demonstrates various technical drills to complex with advanced movement mechanics during training cycles. Plyometrics and Footwork drills are great technical drills to complex with full speed movement and sprinting. However, TRUNK ISOMETRICS at basic levels enhance the plyometric, footwork, and overall technical mechanics. It’s a good idea to set that base of threshold of trunk isometric strength to maximize performance on technical drills. It’s also a good idea to complex trunk AND technical drills with full speed movement and sprint training.
Training Diverging Forces
Training Diverging Forces
Kansas City DL Chris Jones regarded as one of the best OVERALL defensive PLAYERS in football. DIVERSITY is the key. When a guy of this size is this athletic, mismatches are created and great things can happen.
Training DIVERGING forces is an effective way to take an elite athlete and challenge the system.
Note the different variations in each of the videos:
1. Resisted 5yd DL Get Off
2. Assisted 10yd standard acceleration
3. Assisted 10yd DL Get-Off (DIVERGING ASSISTED FORCE). Note the angle of the cord pulls at an angle so the 1st step AND stride length is still maximized, but the “angled pull” makes the trunk/spine lateral flexors / rotators AND hip abductors / adductors work isometrically as the line of the sprint is different than the angle of the pull
4. Assisted 5yd standard acceleration – DIVERGING FORCE
5. Resisted 10yd DL Get off – DIVERGING FORCE
Note the blend of variations of different complexes. Start positions; Position specific versus standard athleticism; resisted versus assisted versus free; different force angles of Resist or Assist.
Complex these drills with Kirocore back sled sprint to raise threshold of the Support System AND Trunk/Spine isometrics (especially rotation). This will make these application drills a LOT more effective.
Absolute Speed Training
Absolute Speed Training
• BPS featured Absolute Speed training is all about THRESHOLD. Elite athletes QB RGIII; Wide Receivers James Washington, Curtis Samuel, Breshad Perriman and Darvin Kidsy in the zones to PERFECTION.
• Complex advanced Moving Claw series with Buildup A-Run Zones on a Flat Loading Periodization model for distance (40-80yds).
• The Moving Claw series will raise the threshold of the reflexes of the Posterior Chain during the Max Velocity cycle. That threshold will apply to the A-Run Zone. SPECIFICALLY the group prep phase and ground contact phase (double knee bend Stretch Reflex to project the hips forward with full hip extension FAST while limiting ground contact.
• The A-Run zone will continue to be maximized, even in a fatigued state. The flat loading model makes the ESD (energy systems development) efficient and avoids overtraining.
• This WILL apply to sport! Regardless of any misinformation out there, the “second gear” is a SIGNIFICANT part of speed development that will transfer. Especially in football at these positions.
WELCOME TO THE REVOLUTION!
Absolute Speed Training – Tufftread Sprints
The Tufftread Performance is a HUGE part of our MLB training system. In the General Prep Phase (GPP) and transitioning into Intensification, a huge emphasis is place on Volume and slow eccentrics on lower Posterior Chain Development in the weight room; and Strength Endurance on the field.
On the opposite day, we incorporate Tuff Tread max effort interval sprints – 22mph + with a 5-10 degree slight incline.
As we progress to the December conjugate phases, we will incorporate unmotorized 30-40 degree incline bounds and sprints; and motorized 25-28 mph+ sprints on opposing days. Periodized with our field-based resisted/assisted sprint complexes.
That’s the significance of this high level technology – unmotorized versus motorized; high digital incline function up to 40 degrees; and overspeed harness in later phases. This assists quantifying the progression, that maps well with our:
1. Field-based sprint zones with timed splits and motion analysis
2. Force plate data w plates and HiTrainer
The success of our speed programs is always centered around progressions of support system prep; trunk/spine isometrics; horizontal plyometrics; posterior chain strengthening; sprint zone periodization w timed splits. But the advanced TECHNOLOGY is the key to individualized plans of volume and intensity.
Star MLB OF Tommy Pham demonstrating focus on stride length and backside mechanics emphasis on the Tuff Tread in this phase is a good example.