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#Synthesis

Speed School for Dummies-Part 2: Training Guidelines for High School Football

4/23/2016

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Part 2 of 2 highlighting my recent Wisconsin Football Coaches Association Presentation

Speed Training Guideline #1 
​"You're only as good as your warm up"

  • Do you coach up your warm up the same way you coach your base plays or compound lifts?
  • Make the investment at Home Depot. Spend some cash on self myofascial release tools such as pvc pipe or la crosse balls. Your investment will pay off with a reduction of injuries and improved recovery time  (Soft tissue quality, compliance, blood flow)
  • Ground Based Mobility & "Core" Activation is a necessity to precede every workout (reduce compression, improve length, awakens prime mover, general strength/stability, work capacity, neuromuscular efficiency)
  • Move laterally!  Sport = 360 degrees of play (Transverse/frontal plane is important for lateral movement and also hamstring injury reduction. Side shuffling and carioca movements with varying speeds/hip heights is a perfect start to your standing dynamic component)
  • Speed Prep/ Potentiation (Marches, skips and sprint drills provide context, general strength/coordination, work capacity and also prime the nervous system for advanced activities)
  • Preach a "rep to rep" discipline with your warm-up
    • Pay attention to hip position, contraction time, tension, range of motion, asymmetry
​​ Speed Training Guideline #2
Train for speed year round

-Early off season (Nov – Feb) = M,W,F
  • Acceleration, deceleration, work capacity
    • acceleration development ( 0-30 yard sprints- horizontal jumps, vertical jumps)
    • deceleration (force absorption/landing and stopping mechanics)
    • Tempo Sprints (75% of top speed for 50 yards, jog 25 walk 25 back)
      • Build aerobic base, work capacity, create blood flow
      • Allows athletes to feel upright sprinting position while staying relaxed
-​​​Late Off Season (March-June) = M,W,F
  • Speed development, change of direction
    • ​​​Acceleration to 40 yards (sleds, prowlers, tuck jumps, hurdle hops, bounds),
    • Maximum Velocity (flying 10’s, 20’s, scissors or primetime bounds) – Extra Volume Tempo work
    • Change of Direction (pre programmed drills that focus on deceleration>transitions>re-acceleration)
-Pre-Season (mid June to August) = 4 workouts a week M, T, Th, F
  • Change of Direction, Specific Speed development, Anaerobic alactic capacity
    • Acceleration with varied positions and distances (ground, upright, lead in jog, angular acceleration, positional specific work)
    • Build volume towards season
    • Repeated sprints, change of direction drills, position specific work w/ 30-45 sec rest mimicking play clock
    • Change of Direction (reactive agility drills that focus on “acceleration towards or away from a signal or stimulus and involves a deceleration>transition>re-acceleration component)
​Speed Training Guideline #3
​Set Up For Success---Planning to prosper
-Train fast to be fast --90%-100% intensity of effort
  • ​​92.5-95% = sweet spot for skill acquisition = relaxed flow state
  • SAID Principle- Specific Adaptations to Imposed Demands
    • ​You become what you train  for (General to specific exercises, movements, drills/patterns/ rhythms that will be reflected on game day, "Pfaff" generational exercises) 
-​Prescription and Recovery 
  • ​Charlie Francis Rule = 1 min. recovery for every 10 yards or meters of work 
  • 30 sec rest is minimum for sprints up to 20 m/y
  • Mimic play clock/ replicate football "drives" as season approaches 
​-Appropriate dose = 
  • Off-season  = Use minimum effective dose to improve speed abilities
    • 6-15 purposeful reps each session & 100-400 total yards 
    • Plyometric volumes/weight room work should match or balance
  • Pre-season = accumulate volume appropriately to prep athlete for fall camp and season
    • Accumulate volume slowly - use periods, quarters, build extra tempo work
    • Understand athletes will have to sprint 5-6 straight days during season but also understand that as sprint volume increases the chance of injury increases as well
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Speed School for Dummies- Part 1: 5 Speed System Principles

4/19/2016

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Part 1 of 2 highlighting my recent Wisconsin Football Coaches Association Presentation

5 Speed System Principles 

Speed System Principle #1
“Sprint Genshai” : Treat every piece of your workout and program as the key to speed development
  • Every facet of your strength and conditioning program can lead to an increase in your athletes performance speed and game speed.
    • Results are found in the prescription, the implementation, and the cueing/coaching.
    • Make the warm up the key to the workout.
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"Never treat anyone as if they are small or meaningless." Imagine if your players treated their teammates this way and viewed each exercise in this context.
Speed System Principle #2
Avoid the “speed traps” that make your athletes slower and improve their chances of injury
  • 5 “Slow Coach” Philosophies
    • 1. “Not enough time to warm up & work mobility” -- Mechanical efficiency is the foundation.
    • 2. Overfeeding the back squat and bench “beast” --When are you strong enough? Will it transfer?
    • 3. Road tripping with the Ferrari -- Can a "gasser" create an acceleration all-star?
    • 4. McDonalds and Creatine diet -- Athletes have to earn their supplements!
    • 5. Track star idol-ism- What’s deceleration/ reactive agility? Stopping and re-starting is the key to football game speed. 

​Speed System Principle #3
Quality beats Quantity ..every damn time!
  • What does hard work mean to you?
    • Purposeful practice is the most crucial​ controllable element to high performance.
  • Team speed = fast, fresh, powerful, purposeful !
  • “There is a huge myth in sport that if you train really hard it makes you mentally tough.”
    • Dan Pfaff (Coach to multiple Olympic Gold Medalists)​
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Speed System Principle #4
Plan for team speed appropriately. 
  • Proper progressions promote peak performance
    • Results are guaranteed if you teach proper positions, are patient with exercise progressions and keep programming purposeful and concise.
  • Progress exercises and positions only if the majority of your players have mastered concepts (simple to complex…your kids aren’t ready for bungees and sleds)
  • "You become what you train for" - S.A.I.D. Principle = Train fast to be fast
  • Patience + Time + Purposeful Reps = Mastery

Speed System Principle #5 
There are no secrets or magic bullets
  • Train as close to the "real thing" as possible.
    • Drills provide context but never supplant the “event” goal.
  • Set a high standard of excellence and create engagement through the power of the process.
  • Each rep will make you faster or slower—its ultimately up to the athlete to be accountable to themselves and take ownership of their own experience. Get them to self coach! 
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    Matt Gifford

    NX Level Coach - C.S.C.S - USATF Level 1, Altis Apprentice 

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(262) 518-5001
nxgifford@gmail.com
​11430 N Port Washington Rd

Mequon, WI 53092
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