Top 15 Exercises for
Speed/Power
Chris Mattingly
Lake Stevens High School
Lake Stevens, Washington
The only difference between a rut
and a grave is the depth.
•What current exercises are you using?
•Why are you using them?
•Are they addressing needs/weaknesses?
•Relative Strength!
How to determine your exercises
•Examine the sport
movement
• Is there a deficiency?
If so where?
• Determine the
performance gap.
• Prescribe the correct
exercise for the gap.
Tanya Pater, LSHS grad 11.71
VIKING TOP FIFTEEN
Back Squat
Hang Clean/Hang Snatch
Reverse Hypers
Glute Ham Raise
Pullups
Vertimax
Pulls/Deads
Single Leg Split Squats (Bulgarian Squats)
Step ups (and variations)
Power Runner
Sleds (variations – second presentation)
St. Leg Dead Lift
Bench Press
Weighted Ab/Core Work
Lunges (and variations)
BARBELL SQUAT
Box Squats - Chains, Bands, Wt. Releasers
Front Squats
Back Squats
½ Squats (not much)
Ashtin Mott – Senior LSHS
100 – 10.7, 200 – 22.21, 400 – 48.8 (s)
OLYMPIC MOVEMENTS
(Hang and Power)
Issac Molstre – 1474 yards.
100 – 11.1 400 – 50.64
• Push through heels
• Hips/Shoulders rise at same rate
• 2nd pull faster than 1st
• Triple Extension
REVERSE HYPERS
Regular
Elise Page –800m 2:20.04
Single leg/Isolation
Taylor Cochran – Senior Soccer
2x All State Midfielder
Signed with UCLA
GLUTE HAM RAISE
Single leg/Dynamic
Regular/Iso
PULL UPS
•Very good indicator of relative strength
•Upper body mechanics/force drastically
influence lower body mechanics/force.
•Proper arm carriage/action and
backside mechanics (rear delts,
rhomboids, lats).
•Postural integrity.
VERTIMAX
Used in place of total
body movements and
in addition to lower
body movements (ex.
Squats)
Very good developer of
lower body power and
hip extension.
David McMurray – East/West Football
22’6” - LJ, 11.1 – 100, 22.4 – 200 49.0 – 400 (s)
34” Vert. (vertec)
PULLS/DEADS
•Used from Hang or Deck
•Hamstrings, glutes, erectors
•How much weight?
•Used as Speed or Max Effort
•Deads – St. Bar, Snatch grip,
Trap Bar
SINGLE LEG SPLIT SQUAT
(BULGARIAN SQUAT)
Excellent for hamstrings,
glutes, hip musculature.
Good Uni-lateral exercise.
Tough on VMO
Stretch on back hip flexor.
Glute/Quad+Flex=S.L.
Raelynne Lee – Senior LSHS Soccer
2x All Area Midfielder
St. John’s University Signee
STEP UPS
Brittany Aanstad – 2x State Champion Javelin – H.S. 15th Nationally @ 146-1
5’5 1/4” HJ, 11’0 PV, 17’9” LJ
Great Unilateral movement
Glutes, Quads, Hamstrings
High Box
Don’t kick off back foot - Can try st. leg and dorsi flexed (not here of course!)
POWER RUNNER
Trains hamstrings as hip
extensors not as knee
flexors as well as glutes
and quads.
Runner
Can also be used in a
running fashion or dual
leg drive.
Bands can be added for
a more dynamic
movement.
Reverse Leg Press
SLED DRAGGING
Single leg walking
(front/back) for hip
flexors and glutes.
Lateral slides.
Walking (front/back)
GPP phase
Imagination!
STRAIGHT LEG DEADLIFT
•Great Hamstring developer.
•Flexibility
•Lighter weight – 40% squat max
•All kids can do these.
Joey Bywater – State Champion 3200 M @ 9:03.97
All-Time State Soph. record by 5 seconds
BENCH PRESS
Increase upper body
strength/power
Not only how much
lifted…but more
importantly how fast you
are trying to move it!
– (ex. 135 vs. 300)
Bill Gillespie, Head Strength coach
Liberty University – 801 lbs.
Maximum Effort (ex.)
– Board Press
– Floor Press
– Bands
WEIGHTED CORE/AB WORK
Some kids can do 1,000
crunches but can’t jump
to a conclusion.
LUNGES
Mimics running motion
Strength, Balance, Stability,
Flexibility
Barbell, D.B. Sleds
First – Top Speed Lunge
Distance or reps
Second – Acceleration Lunge
…BUT WAIT, THERE’S MORE!
Romanian Deadlift
Back Extensions
Good Mornings
Pull Throughs
Power Wheel curls
Sprinters
Weighted Hip Pops
Sprinters
Power Wheel curls
Thank you for your
time and patience!
Chris_Mattingly@lkstevens.wednet.edu
425-335-1515
Lake Stevens High School
This presentation will be posted on our Track
Website.
http://viking.lkstevens.wednet.edu/sports/track/index.html