PREPARING ATHLETES FOR THE MOVEMENTS THEY PERFORM ON GAME DAY CREATES BODY MEMORY – A PHYSICAL IMPRINT OF THE THE DIRECTIONAL JOURNEY'S YOUR SPORT TAKES YOU FROM WEEK TO WEEK.
THE BLUEPRINT FOR SUCCESS
The critical elements of an effective training plan for speed must cover all elements of athleticism. (see below)
Having a baseline measurement and a starting point, will allow you to effectively program around your strengths and weaknesses and build progressively through individualised microcycles.
At SportSpeed we aim to change up work out routines regulary, but still maintain the movement patterns needed to master the physical intelligence of your sport.
"Deliberate practice puts brains in the muscles "
“ Faster, Faster, until the thrill of speed overcomes the fear of death.”—
Training to improve linear speed can be divided into acceleration (starting speed) and maximum velocity (top speed). The focus should be on efficient technique with an explosive, yet relaxed effort. Run like the ground is too hot to touch. Land on the balls of your feet. A curved treadmill is the pefect tool to gain the technique skills needed to maximise the toe to fingertip control, acceleration, balance and top end speed.
Focus on balance, coordination, and powerful changes of direction. Many athletes can make up for a lack of linear speed by replacing the time needed to plant and cut with angular speed using rotational power and hip tilt. Our Soft Sand training allows you to hit angles harder with less impact on the body.
The goal of power training is to produce high amounts of force in short amounts of time. Under qualified instruction, plyometric exercises are good for improving power for youth all the way through to the pros, as is ballistic medicine ball training and Olympic-style weightlifting. A combination of all three is even better!
Though related, this is different to “power” training and plays a vital role in reducing the likelihood of injury. Strength training should emphasise full body development, preferably with free-weightbased exercises. In the video below for Bailee's sport requires the right balance of strength, power, speed, agility, reaction and quickness to twist, turn, drive and sprint 20 meters.
Contrast training is an ideal solution for many sports particulary for in season training.
Stamina into the final minutes of competitions will often determine the outcome. If your sport involves repeated short sprints followed by periods of rest, then build specific endurance by performing sprint-type intervals rather than long slow running.
Dynamic Flexibility and Balance:
Being flexible means you can move more efficiently and are probably less likely to have tight muscles that damage easily. All athletes are better off using stretches that emphasize whole body movement and resemble sporting positions before and after games.
The final part of your plan that ties everything together is rest. Without allowing your highly trained body to recover, even the most thought out and perfectly designed program will fall short. In addition to quality sleep and nutrition, there are a multitude of recvery aids that all have proven benefits eg normatec compression, ice baths, hot cold therapy, massage, accupunture, swimming, cryotherapy, cupping, sauna, steam.
For more information on our programs, facitily and team coaching get in touch with our team on insta @sportspeedpi or email: firstname.lastname@example.org