Speed Development 2011
Chris Korfist
Fundamental movement
principles a/k/a
Warm-up
• Stiff Spine
– Hip hinge
– Squat
• Fixed pelvis
– Medial support
– Frontal support
– Hip hinge
Continued
• Ankle movement
– Ankle rocker
– Glute connection
• Foot function
– Tripod
– Toe function
Chris Brown VJ
Rotation Around the Core
Need video of physics project where
there is rotation closer to the middle
and how that disrupts extremeties
p.40 pic
Spinal Stability
• Ability to control spine through movement
• Hip hinge progression
• Good mornings/RDL’s
• Squat
– Wall squat- double/single
• Exercising the biarticular muscle groups
– Isometrics
– Reactive
• Small range of moton
• Hamstring contracts 3 cm during stride
Hamstring work
Squat
Good squat
The Sail
• Rib cage stability
Changing pelvic angle will
change muscle function in basic
movement patterns
• Butt squeeze demo
Rotation around the fixed Pelvis
• Frontal stability
• Lateral stability
Frontal stability
• Examples of lack of frontal stability
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Leg on ground too long
Too much shoulder rotation
Heel strike
Low knee drive
Video of frontal hip
Lateral stability
• Examples of lack of lateral stability
– Wobbly hips/crossover leg
– Running low
Video of lateral stability
Single leg wall leg lifts
• Tight hips
• Lack of hip/ab sling to hold hip in place
Glute med development
• Lying leg raise- foot range between 10 AM2PM
• Swiss Ball hip ups>hip ups
• Marches
– Hurdle marches
• Run Arms overhead> light weight runs
Ankle rocker
• Single leg squats
• Z walks
Important foot points for function
Tripod
• Single leg squats with tripod and toe drop
Toe function
Proper way to towel curl
• Ball of foot stays down and toes do work
Dorsi flexion… the right way
• Make fist with foot and dorsiflex
• Shin splints
Workouts
• Rest is a workout
Weekly Indoor work
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Mon-Million $ workout
Tues- rest
Wed-drill work/hamstring work
Thurs-rest
Fri-drill work 4 weeks-blocks/power
Sat-23 sec runs
$1,000,000 workout
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Fly 10-30m
Prime time runs
Drops progressing into rebounds
Line hops 30 sec
Why Fly 30’s
• Longest distance someone can hold a max
velocity sprint is 30m- Most top sprinter can
get 20.
• Too far for us- we start at fly 10’s and
gradually move up from there
10m intervals
Drills
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Hurdle runs
Reactive runs
Fixed arm runs
Reactive ankle drills
Isometrics
Skips
Walks/marches
Speed Endurance
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23 second runs
2-3x150
2-3x250
1-2 x350
• All runs are 8-12 min rest
Creatine resupply workout or
alactic anaerobic capacity
• 4x60 2 min rest x3
• 6 min rest between
• Block 30 m starts
Weekly schedule outdoor
• Mon- Million $ workout, exchanges first 4
weeks- last 4 are repeat 30’s
• Tues- rest
• Wed- Speed Endurance, exchanges
• Thurs- rest
• Fri- block work/meet
Where are intervals?
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We don’t practice running slow
Most of our races are anaerobic capacity
100m 15-20% aerobic
200m- 20-25% aerobic
400m-40-45% aerobic
Females more aerobic than males
Does your training model the requirements?
Where are the 8x200 2 min rest
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Goal to improve lactic acid toleration
Highest point 6 min after run
Blood lactate reaches highest point at 27 sec
Takes 8 minutes for Creatine phosphate to
replenish
Core work
T or F ?
The rectus abdominus is an
important core muscle
False!
The Core Muscles
The Spiral line
Standing Abs
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Weight carry
Wall Stands
Airplanes
Med ball March
Dumbbell march
Floor abs
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Pushup with arm touches
Walk outs
Stir the pot
Pencil>Side plank>Roll
Doc Allen Bridge
Corset sits (teaser)
Twisting
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Carioca
Frans Twists
Alphabet/fishing
Chops
Weight room work
Plyos
Comparison of loaded and unloaded jump squat training on strength/power
performance in college football players.
Hoffman JR, Ratamess NA, Cooper JJ, Kang J, Chilakos A, Faigenbaum AD.
Department of Health and Exercise Science, The College of New Jersey, Ewing,
New Jersey 08628-0718, USA. hoffmanj@tcnj.edu
• the eccentric phase of this ballistic
movement appears to have important
implications for eliciting these strength
gains in college football players during an
off-season training program
• " Regarding the muscular chains that first came out of Prague
over a decade ago, of which have been attempted to be
expanded upon in Myer's Book: Anatomy Trains, there is now
proof that the body's muscles, bones and joints as a whole are
intricately intertwined. One area of the body can affect the
efficiency of another and also be a source of injury to another
area, even an area far removed from the pain or injury. Thus, to
understand the body's brilliance, it is even more complicated
than looking at multiple muscular anchors for each of the 3
cardinal planes of motion (saggital, coronal, and axial) and then
the agonist, antagonist and multiple synergists playing off of
those anchors, some being one and some being two joint
muscles. That is, if you are even looking at it from this complex
perspective ! Approaching training of an athlete from anything
less than this basic principle is prehistoric......at best." - Dr.
Shawn Allen, 200
False
Only single legged and only for the glue
med
Why Glute Medius?
Video of poor gMed work
Video of good gmed work
Starter squat
• Useful
• More ab connection
Impact on sprinting
• Video of push runner
New Ideas
Traditional squats are best for
training the glutes
• Traditional squats are best for training he glutes
Front end mechanics
• Lack of Knee lift does not allow foot time
to get a good placement