Speed Development
Speed s the ability to move the body or parts of the body through the required range of
motion in the least amount of time or to solve specific movement tasks in the shortest
possible time. Sprint performance is developed by training for: Technique, Stride
Length & Stride Frequency.
At Cumberland University you should always train to develop speed. The workout should
include a flexibility routine and dynamic warm-up. Below you will find our set up and
detailed descriptions of the exercises.
Team Flexibility Routine. Team Dynamic Warm-Up
· A-Walks/A-Skips - 2x20yds.
· B-Walks/B-Skips - 2x20yds
· Glute Medius Lunge/Walking Hip 2x20yds
· Elongated Backpedal/Quick Carioca 2x20yds
· Power Carioca Right/Left 2x20yds
3 Stations
Starts & Acceleration/Technique
3 pt. Sprinter Start - 4 x 10yds.
Pick one of the following drills:
· Seated/Standing
· Push-Up Starts
· Lean Falls
· Wall Sprints
Overspeed: Pick one of the following;
· Speed Ladder
· Downhill Runs
· Bungee
Overload: Pick one of the following drills:
· Uphill Runs
· Sled Pulls
· Towing Harnesses
· Parachutes
TECHNIQUE
Technique Training Exercises:
A Walks
· Walk coordinating your right arm with left leg and vice versa. Strict attention is
paid to maintaining a 90 degree angle with your elbow, knee, and ankle.
A Skips
· Skip coordinating your right arm with left leg and vice versa. Strict attention is
paid to maintaining a 90 degree angle with your elbow, knee, and ankle.
B Walks
· Perform a A-Walk and add a extension of the upper leg before bringing it to the
ground.
B Skips
· Perform an A-Skip and add a extension of the upper leg before bringing it to the
ground.
Extended Backpedal
· Backpedal bringing your heel to your glutes and fully extending your leg back
towards the finish line. Strict attention is paid to maintaining normal upper body
running mechanics.
Walking Hip Stretch
· Walk grabbing the upper legs ankle with both hands and bringing it up to your
chest. Additionally extend your foot and raise up on the toes of your support leg.
Alternate legs as you walk.
Glute Medius Lunge
· Lunge walking in a straight line touching your knee to the front ankle each time.
Keep hands on your hips. Alternate legs as you walk.
Quick Carioca
· Carioca as quickly as you can flipping your hips around. Strict attention is paid to
keeping your upper body square and rotating at the hips.
Power Carioca Right/Left
· Carioca by driving your leg to your chest and over elongating your stride.
Seated/Standing Arm Action
· Progress from seated to standing with developing upper body mechanics. Begin by
maintaining a 90 degree angle with your elbow, and swinging from the shoulder from
your hip pocket to your cheek. Pay strict attention to not allowing your hands to cross the
mid line of your body, and bend at the elbow.
Wall Sprints
· Lean at a 45 degree angle against a wall or fence with one leg up and one support leg.
Keeping your knee at 90 degrees and hips/ankle fully extended switch upper and lower
leg while maintaining proper forward lean and ankles, knees, and hips.
Lean Falls
· Raise up on your toes, keeping your hips high and full extended. Lean forward as far as
you can maintaining full extension of your hips until you have to take a step. Progress
from Lean Falls with one step to Lean Falls with running out.
Push-Up Starts
· Start on your chest in a push up position. On command Push up into the upper position
of a push up. Step placing the foot opposite of your dominate hand between your legs,
and run our of it.
STRIDE FREQUENCY
Stride Frequency is the number of strides (steps) taken in a given amount of time. It is
developed by OVERSPEED TRAINING.
Over speed Training Exercises:
Speed Ladder
· Locate a speed ladder, tires, or ropes and run trough the openings with as much footspeed as possible. Use any number of combinations concentrating on improving foot
speed.
Downhill Runs
· Locate a hill with a 15-25 degree grade (a little more than the crown of a football field).
Place a cone 10 yards up the field and one 10 yards from the bottom of the hill on a flat
surface. Sprint 10 yards down the hill and then 10 yards on the flat surface.
Bungee
· Only use the bungee under the supervision of a coach or experienced partner. Attach a
one end of a bungee cord to your belt and the other to your partner. Stretch the bungee 20
yards apart. On command have your partner sprint 10 yards towing you so that you run
30 yards with assistance from the bungee. Rest 90 seconds and repeat for the prescribed
number of repetitions.
Load Releases
· Attach a towing device to your waist and have a partner provide resistance for 10 yards
and then let go and run an additional 15 yards.
STRIDE LENGTH
Stride Length is the distance covered in one stride during running. It is developed by
OVERLOAD TRAINING, RESISTANCE TRAINING, and PLYOMETRICS.
Resistance training has been discussed in the Olympic and Strength Training sections of
this manual. Plyometric training will be discussed in the next chapter.
Overload Training Exercises:
Uphill /Stadium Runs
· Locate a hill with a 25-45 degree grade. Place a cone on the hill and anther 10 yards up
the hill. Sprint from cone one to cone two. If using stairs sprint about 20-30 steps.
Sled Pulls
· Attach a towing sled to your waist and use no more than 10% of your body weight for
resistance on the sled. Sprint towing the sled for 20 yards. Rest and repeat for the
prescribed number of reps.
Towing Harness
· Attach a towing harness to your waist and have a partner provide resistance. Sprint
towing your partner for 20 yards. Rest and repeat for the prescribed number of reps.
Parachutes
· Attach a parachute to a belt on your waist. Sprint against the wind for 30 yards. Rest
and repeat for the prescribed number of reps.
STRENGTH TRAINING EXERCISES
BENCH PRESS
Technique:
· Lie on your back on a flat bench with your head, shoulders, hips, and feet in contact
with the bench and ground.
· Grip the barbell shoulder width with a prorated (overhand) grip.
· Unrack the barbell and bring it to the starting position, which is right-above the middle
portion of the chest and arms almost fully extended.
· Inhale slowly as you perform the negative. Lower the barbell to the middle portion of
the chest. As you perform the positive (raising) phase exhale as you hit the sticking point.
· Pause in the starting position before repeating the exercise for the prescribed number of
repetitions.
ONE ARM DB ROW
Technique:
· Stand alongside an exercise bench in a wide stance. The knee closest to the bench
should be at a 90 degree angle and slightly in front of the outside leg which should be
straight.
· Lean forward from your hips while maintaining normal spinal curvature until your back
is almost parallel to the floor. Face straight ahead throughout the duration of the exercise.
· Grasp a dumbbell with a neutral grip in your outside hand and place the hand closest to
the exercise bench on the bench for upper-body support. Let your working arm hang
straight down and relax your shoulder.
· Take a deep breath and pull the weight up by flexing and raising your elbow as high as
you can trying to touch the weight to your chest. Exhale as you hit the sticking point.
· Pause for maximum muscular contraction before slowly lowering the dumbbell back to
the starting position. Inhale as you lower the dumbbell back to the start position.
· Pause to prevent momentum before continuing for the prescribed number of repetitions.
SEATED ROW
Technique:
· Locate a seated row machine within your fitness facility.
· Adjust your seat so that your chest is level with the chest pad.
· Adjust the chest pad so that you are barely able to reach the hand grips with your
fingertips if your arms are fully extended in front of you.
· Grasp the hand grips with a neutral grip by leaning off to the side of the chest pad with
one arm and pulling one side back far enough to grasp the other handle grip.
· Take a deep breath and slowly bring the hand grips toward your chest by flexing your
elbows. Exhaling as you hit the sticking point.
· Once max range of motion has been reached pause for maximum muscular contraction.
· Slowly return to the start position, inhaling throughout the descent. Pause to eliminate
momentum before continuing for the prescribed number of repetitions.
INCLINE PRESS OR DB INCLINE PRESS
Technique:
· Sit on an incline bench set at approximately a 30-45-degree angle. Place your feet flat
on the floor; spread your legs slightly to maintain good balance: The hips, shoulders and
head should be in alignment and touching the bench.
· Grip a barbell with a shoulder width prorated (overhand) grip.
· Unrack the barbell and bring it to the starting position, which is above your chest with
arms almost fully extended (slightly flexed).
· Inhale slowly as you perform the negative (lowering) phase. Lower the barbell to the
upper portion of the chest. As you perform the positive (raising) phase of the lift exhale
as you hit the sticking point.
· Pause in the starting position before repeating the exercise for the prescribed number of
repetitions.
PULL-UPS
Technique:
· Locate an overhead bar that allows you to hang with the ability to touch the ground only
if needed.
· Grasp the overhead bar with a prorated overhand grip.
· Allow yourself to hand by bending your knees towards your buttocks.
· Take a deep breath and bend from the arms to bring your chin above the bar. Exhale as
your hit the sticking point.
· Pause for maximum muscular contraction before slowly lowering the body back to the
start position. Inhale during the lowering of the body.
· Pause briefly to eliminate momentum before continuing for the prescribed number of
repetitions.
SIDE LATERAL RAISE
Technique:
· Stand upright with knees slightly bent shoulder width apart.
· Grasp a dumbbell with a neutral grip (palms facing each other) in each hand.
· Keep a sight elbow flexion throughout the entire exercise.
· Take a deep breath and slowly extend both arms from the thighs outward to shoulder
level exhaling as you hit the sticking point.
· Pause for maximum muscular contraction before slowly returning the dumbbells to the
start position. Inhale as you return the dumbbells back to the thighs.
· Pause briefly to eliminate momentum before continuing for the prescribed number of
repetitions.
TRICEP PUSH DOWNS (TDP'S)
Technique:
· Locate an overhead pulley system within your exercise facility.
· Grasp a short bar attachment with a prorated (overhand) grip.
· Pinch your elbows to your hips and extend your arms so that there is a 90-degree angle
at your elbows.
· Take a deep breath and slowly extend your arms exhaling as you hit the sticking point.
· Pause for maximum muscular contraction before slowly lowering the weight back to the
start position, inhaling as you lower the weight.
· Pause briefly to eliminate momentum before continuing for the prescribed number of
repetitions.
STRAIGHT BAR CURL
Technique:
· Stand up straight with your knees slightly bent and feet shoulder width apart.
· Grasp a barbell with a supinated grip shoulder width apart.
· Inhale keeping your elbows close to your body, curl the bar so that your forearms
· meet your biceps. Exhale as you hit the sticking point.
· Pause for maximum muscular contraction before slowly lowering the weight to the
· starting position. Inhale slowly as you lower the weight.
· Pause briefly before continuing for the prescribed number of repetitions.
LEGPRESS
Technique:
· Locate a Leg Press within your exercise facility.
· Position your body so that your ankle and knee are in alignment with each other at 90
degrees.
· Release the safety mechanism
· Take a deep breath and slowly extend your legs.
· Pause for maximum muscular contraction before slowly lowering the weight back to the
start position. Inhaling as you lower the weight.
· Pause briefly to eliminate momentum before continuing for the prescribed number of
repetitions.
HAMMER VSQUAT OR SMITH SQUAT
Technique:
· Locate a Hammer V-Squat or Smith Machine within your exercise facility.
· Position your body so that your ankle and knee are in alignment with each other at 90
degrees.
· Release the safety mechanism
· Take a deep breath and slowly extend lower your body by bending your knees to 90
degrees.
· Pause for maximum muscular contraction before slowly raising the weight back to the
start position. Inhale as you lower the weight.
· Pause briefly to eliminate momentum before continuing for the prescribed number of
repetitions.
LEG EXTENSION
Technique:
· Adjust a leg-extension machine so that the axis of the movement arm is lined up with
your knee. Your thighs should completely be in contact with the seat.
· Adjust the movement arm so that your knees are at about a 90 degree angle and the shin
pad hits the base of your shin and top of the ankle.
· Maintain an upright posture, and keep your feet dorsi-flexed (toes pointed toward you).
· Grip the handles on both sides for stability and support.
· Take a deep breath and straighten your leg leaving a slight bend at the knee. Exhale as
you hit the sticking point.
· Pause for maximum muscular contraction before slowly returning to the start position.
Inhale as you lower the weight.
· Pause briefly to eliminate bouncing and momentum before continuing the exercise for
the prescribed number of repetitions.
MILITARY PRESS
Technique:
· Grasp a barbell with a prorated (overhand) shoulder width grip from a racked position.
· Slowly place the bar behind your neck across your shoulder blades.
· Take a deep breath and slowly press the barbell above your head exhaling as you hit the
sticking point.
· Pause for maximum muscular contraction before slowly lowering the bar back to the
shoulder blades. Inhale throughout the bars descent.
· Pause briefly to eliminate momentum before continuing for the prescribed number of
repetitions.
STEP-UPS
Technique:
· Locate a sturdy bench or aerobic step 6-12 inches in height. Your knee should not bend
more than a 90 degree angle when placed on the step.
· For resistance grasp a dumbbell with a neutral grip, and keep your hands to your side
· Maintain upright posture with your head up and eyes straight ahead throughout the
entire lift.
· Choose the leg you want to start exercising with, take a deep breath and place that foot
on the elevated surface. Step up onto the surface bringing the foot on the ground to the
bench. Exhale as you hit the sticking point.
· Pause briefly and inhale as you step down off the elevated surface with the foot of the
leg not being worked.
· Pause for stability and balance before continuing for the prescribed number of
repetitions.
· Switch legs to exercise opposite leg.
HAMMER OR DUMBBELL REAR DELT
Technique:
· Grasp dumbbells in both hands with a neutral grip and sit on the edge of an exercise
bench with your feet shoulder width apart.
· Bend from the waist and lower your chest until it is parallel to the floor.
· Place the dumbbells so they touch each other together under your legs.
· Take a deep breath and slowly raise your arms by contracting your shoulder blades
STRAIGHT LEGGED DEADLIFT
Technique:
· Stand on an elevated surface so that you have to reach past your toes to grasp a straight
bar.
· Bend from the knees, and grasp a bar with one hand prorated (overhand) and other
supinated (underhand) shoulder width apart.
· Place your feet shoulder width apart, and extend your legs so that you are standing
upright.
· Slowly bring your legs in so that they are touching and maintain only slight flexion at
your knees.
· Inhale slowly as you lower bar as close to your toes as possible while keeping a slight
arch in your back keeping your chest and head up.
· Pause to prevent bouncing and momentum before contracting your glutes and extending
your back returning back to the start position. Exhale as you hit the sticking point.
· Pause briefly before continuing the exercise for the prescribed number of repetitions.
ABDUCTION
Technique:
· Lie on your side with legs straight and hands folded on your stomach.
· Have partner place one hand on your ankle and the other on your thigh.
· Have partner apply pressure to your thigh and ankle. Pressure should be enough to
allow you to lift your legs through your full range of motion, and back to the start
position through the full range of motion.
CALF RAISE
Technique:
· Stand on an elevated surface on the ball of your feet. Keep your legs straight and knees
slightly bent, but not locked.
· Grasp a dumbbell with a neutral grip in the same hand as the calf you wish to work.
· Place the foot of the calf not being worked behind the working leg.
· For balance hold on to the wall, squat rack, etc with the hand not holding the dumbbell.
· Take a deep breath and raise up on your toes lifting your heels as high as possible.
Exhale as you hit the sticking point.
· Pause for maximum muscular contraction before slowly lowering your heels so they go
lower than the elevated surface for full range of motion. Inhale as you lower your heels.
· Pause to eliminate bouncing and momentum before continuing for the prescribed
number of repetitions.
INCLINE PRESS
Technique:
· Sit on an incline bench set at approximately a 30-45-degree angle. Place your feet flat
on the floor; spread your legs slightly to maintain good balance. The hips, shoulders and
head should be in alignment and touching the bench.
· Grip a barbell with a shoulder width prorated (overhand) grip.
· Unrack the barbell and bring it to the starting position, which is above your chest with
arms almost fully extended (slightly flexed).
· Inhale slowly as you perform the negative (lowering) phase. Lowering the barbell to the
upper portion of the chest. As you perform the positive (raising) phase of the lift exhale
as you hit the sticking point.
· Pause in the starting position before repeating the exercise for the prescribed number of
repetitions.
LAT PULLDOWN
Technique:
· Adjust the seat of a lat pull-down machine so that when you're seated, your arms are
folly extended when you grasp the angled bar. And your legs are tightly placed under the
knee pads.
· Grasp the bar with a prorated (palms-out) grip with your hands a little wider than
shoulder width apart. Maintain straight posture throughout the exercise.
· Take a deep breath and slowly pull the bar straight down in front of your face to
shoulder level. Exhale as you hit the sticking point.
· Pause for maximum muscular contraction before slowly raising the bar back to the
starting position. Inhale as you return the resistance back to the start position.
· Pause briefly to eliminate momentum before continuing for the prescribed number of
repetitions.
CLOSE GRIP BENCH PRESS
Technique:
· Lie on your back on a flat bench with your head, shoulders, hips, and feet in contact
with the bench and ground.
· Grip the barbell a thumb lengths away both ways from the middle of the bar with a
prorated (overhand) grip.
· Unrack the barbell and bring it to the starting position, which is right above the middle
portion of the chest and arms almost fully extended.
· Inhale slowly as you perform the negative. Lower the barbell to the middle portion of
the chest. As you perform the positive (raising) phase exhale as you hit the sticking point.
· Pause in the starting position before repeating the exercise for the prescribed number of
repetitions.
HAMMER PULLOVER OF DB PULLOVER
Technique:
· Lie on your back on a flat bench with your head, shoulders, hips, and feet in contact
with the bench and ground.
· Grasp dumbbells with your arms extended directly over your chest, palms facing
inward. Arms should be almost fully extended slightly flexed.
· Inhale slowly as you perform the negative. Lowering your arms until they are almost
parallel with the floor. As you perform the positive (raising) phase exhale as you hit the
sticking point moving only from the shoulder joints, keeping the arms slightly flexed to
the starting position.
· Pause in the starting position before repeating the exercise for the prescribed number of
repetitions.
PEC FLYES
Technique:
· Lie on your back on a flat bench with your head, shoulders, hips, and feet in contract
with the bench and ground.
· Grasp dumbbells with you arms extended directly over your chest, palms facing inward.
Arms should be almost fully extended slightly flexed.
· Inhale slowly as you perform the negative. Lowering your arms until they are almost
parallel with the floor. As you perform the positive (raising) phase exhale as you hit the
sticking point moving only from the shoulder joints, keeping the arms slightly flexed to
the starting position.
· Pause in the starting position before repeating the exercises for the prescribed number of
repetitions.
HYPER-EXTENSION
Technique:
· Adjust back extension bench so that your hips are at the top of the pad, and your feet are
secure at the bottom.
· Fold your arms across your chest, and place your torso in a parallel position to the
bench.
· Inhale and slowly bend from the pelvis so that your chest goes perpendicular to your
hips.
· Pause to eliminate momentum before slowly raising your chest back to the start
position. Exhale as you hit the sticking point.
· Pause for maximum muscular control before continuing for the prescribed number of
repetitions.
SQUAT
Technique:
· Adjust a squat rack so that the straight bar is at shoulder height.
· Grasp the bar with a prorated (overhand) grip shoulder width apart.
· Place your feet shoulder width apart.
· Dip your head underneath the bar and place the bar across the top of your shoulder
blades.
· Arch your chest and keep a slight lordotic curve (stick your belly out) in your back.
· Keeping your head up and eyes straight ahead.
· Inhale slowly as you sit back lowering your body so that your knees get to 90 degrees.
· Pause to prevent bouncing and momentum before straightening your legs and returning
to the start position. Exhale as you hit the sticking point.
· Pause briefly before continuing the exercise for the prescribed number of repetitions.
SINGLE LEG SQUAT
Behind the Back SL Squat
· Grasp dumbbells in each hand and locate a bench in your facility
· Place the top of your foot on a bench.
· Lower the knee of the leg on the bench to the ground, while keeping the front knee in
line with the front legs ankle.
Rack SL Squat
· Locate a squat rack on vertical column within your training facility.
· Grasp the rack with both hands at stomach level.
· Lower the leg you are working to 90 degrees and return to the start position.
Body Weight SL Squat
· Stand on one leg and lower that leg to 90 degrees.
· Pause for maximum muscular contraction before returning to the start position.
LEG CURL
Technique:
· Adjust leg curl machine so that the top of your knees are at the bottom of the thigh pad.
The resistance roller pad should be placed at the base of the calf or top of ankle.
· Adjust movement arm so that you are able to go through the full range of motion.
· Grasp handles with a neutral grip for stability and support.
· Keep your hips and stomach flat against machine throughout the entire exercise.
· Take a deep breath and flex the knees slightly bringing the resistance as close to the
buttocks as possible. The angle should be about 90 degrees. Exhale as you hit the sticking
point.
· Pause for maximum muscular contraction before slowly lowering the resistance back to
the starting position. Inhale as you lower the resistance.
· Pause briefly to eliminate bouncing and momentum before continuing for the prescribed
number of repetitions.
SHRUGS
Technique:
· Grasp a straight bar on the end of a squat rack with an alternating grip. One hand
prorated (overhand) one hand supinated (underhand) shoulder width apart.
· Unrack the bar and take a few steps away from the rack. Let your arms fully extend at
your sides.
· Take a deep breath and raise your shoulders as close to your ears as possible. Exhale as
you hit the sticking point.
· Pause for maximum muscular contraction before slowly lowering your shoulders back
to the start position. Inhale as you lower the barbell.
· Pause briefly to eliminate momentum before continuing for the prescribed number of
repetitions.
LUNGE
Technique:
· Grab a pair of dumbbells and stand upright with your feet about shoulder width apart.
· Slowly step out with one foot. Step out as far as it takes to allow the leg to bend to a 90degree angle without the knee going out past the toes.
· Inhale as you lower your body so that your legs bend to a 90-degree angle. The opposite
leg of the one you step with should also form a 90-degree angle. Keep the back knee from
hitting the ground.
· Pause for maximum muscular contraction before slowly pushing back and extending the
front leg. Exhale as you hit the sticking point.
· Pause briefly to eliminate bouncing or momentum before continuing for the prescribed
number of repetitions.
· Switch your legs.
STRAIGHT LEG HIGH EXTENSION
Technique:
· Locate an adjustable pulley and adjust or tie the band at leg length to a vertical column.
· Lie flat on your back and grab the adjustable pulley or the band with your hands and
attach it to your foot.
· With your leg fully extended and perpendicular to the floor, contract your hamstring
and glutes and lower your foot to the floor.
· Pause briefly for maximum muscular contraction, before returning your foot to the start
position.
GLUTE HAM
Technique:
· Locate the Glute-Ham Extension piece of equipment within your training facility.
· Adjust the rear plate so that it is set the length of your lower leg (knee to foot) away
from the front pad.
· Place your feet on the rear plate within the two ankle pads and knees against the front
pad shoulder width apart.
· Cross your arms across your chest (you can hold a weight plate across your chest), and
arch your chest keeping a slight lordotic curve (stick your belly out) in your back. Keep
your head up and eyes straight ahead.
· Inhale slowly as you lower your chest as low as you can towards the front pad.
· Pause briefly before contracting your glutes and hamstrings and extending your back,
back to an upright position so that your chest is over your hips. Exhale as you hit the
sticking point.
· Pause to prevent bouncing and momentum before continuing the exercise for the
prescribed number of repetitions.
UPRIGHT ROW
Technique:
· Stand holding a straight bar with a prorated close grip at thigh level.
· Bend your knees slightly maintaining an vertical upright position.
· Take a deep breath and slowly raise the bar to your chin keeping your elbows higher
than your hands. Exhale as you hit the sticking point.
· Pause for maximum muscular contraction before slowly lowering the bar to the starting
position. Inhale as you lower the resistance.
· Pause to eliminate momentum before continuing the exercise for the prescribed number
of repetitions.
MANUAL RESISTANCE REDUCTION
Technique:
· Lie on back with legs straight in the air and hands folded on your stomach.
· Have partner place one hand on each of your ankles.
· Have partner apply pressure to your ankles
· Pressure should be enough to allow you to lower your legs through your full range of
motion, and back to the start position through the full range of motion.
· Increase pressure as your leg becomes stronger
MANUAL RESISTANCE NECK EXERCISES
Neck Flexion
· Lie on back with head hanging over the edge of the bench and hands~ folded on your
stomach.
· Have partner place one hand on your forehead and the other on your chin.
· Have partner apply pressure to your forehead
· Pressure should be enough to allow you to lift your chin to your chest and back to the
start position through the full range of motion.
· Increase pressure as your neck becomes stronger.
Neck Extension
· Lie on stomach with head hanging over the edge of the bench and hands folded on your
back.
· Have partner place one hand on the back of your head and the other on your back.
· Have partner apply pressure to the back of your head.
· Pressure should be enough to allow you to lift your head towards your back as far as
you can go and back to the start position through the full range of motion.
· Increase pressure as your neck becomes stronger.
Lateral Neck Flexion
· Lie on side with head hanging over the edge of the bench and hands folded on your
stomach.
· Have partner place one hand on the back of your head and the other on your shoulder.
· Have partner apply pressure to the side of your head.
· Pressure should be enough to allow you to lift your head towards your shoulder as far as
you can go and back to the start position through the full range of motion.
· Flip and repeat on the other side.
· Increase pressure as your neck becomes stronger.
GRIP EXERCISES
Hangs
· Locate an overhead chin up bar in your facility
· Jump up and grab the bar with an overhand prorated grip.
· Hang with arms fully extended for :60sec.
Plate Holds
· Grab two 45 1b plates one for each hand.
· Grab the plate between your thumb and pointer finger with your fingers flat against the
plate.
· Hold the plates for 2x60sec.
Rice
· Locate a Rice Bucket in your facility.
· Dig from the top to the bottom of the bucket.
· Bend your elbow slightly to allow your hands to do the work.
· utilize the wrist and finger movement together to displace the rice.
OLYMPIC LIFTING
Olympic lifts are multiple jointed, powerful, movements requiring speed and strength.
These exercises are very technique oriented and the most difficult to teach correct
technique to athletes. These lifts are fantastic exercises for training because they are
multiple jointed movements. Almost every competitive sport uses multiple jointed
movements. Running, jumping, tackling, rebounding, and spiking are multiple jointed
movements. These exercises also train explosive power within athletes. Explosiveness in
any sport is a definite asset. • These lifts may also be added in combination with other
lifts to add another dimension to your training. The following are Olympic lifts, their
variations, and the proper technique involved with each lift. Periodization is used with
these lifts so that over training may be avoided. Periodization will be explained later in
this manuscript.
POWER CLEAN/HANG CLEAN
The clean involves three phases. Each phase is very critical to the success of the lift. That
is what makes the power clean so difficult to teach and monitor because there are so
many things that can go wrong.
Starting Position: With the feet shoulder width, grasp the bar with the hands just
outside the legs. The head and chest are up with the back arched or 'set'. The
buttocks are rotated down. The wrists are curled in and the elbows are rotated
outward. This keeps the bar close to the body.
The first phase is the initial pull. During this phase the athlete pulls the weight with his
legs, not his arms. The only purpose the arms serve during this phase is to hang onto the
bar. The athlete keeps his head and chest up. When the bar clears the knees, the athlete
rebends his knees so that he can jump. This is called the "scoop". The chest is continuing
in a vertical motion during the scoop. After the athlete scoops, they then jump and shrug
simultaneously in a powerful, violent movement of jumping and shrugging the shoulders
set the weight in to motion. Think of it this way: the athlete uses his larger leg muscles to
move the weight vertically.
The second phase is the high pull. During this phase the athlete "pulls" himself down to
the bar by bending his knees and elbows. He does not pull the bar up to his chest as he
would with an upright row. It is very similar but he must pull himself down. This is the
biggest problem that you will encounter with the power clean.
The third and final phase is the catch. During this phase the athlete has his elbows high
much like an upright row. He then rotates his elbows back, around, and up in a circular
motion. The athlete must then think of squeezing his elbows together. He will catch the
bar in a squatting position with his heels pressing down on the floor. This position the
athlete will lead up with his elbows and push with his legs until in a standing position.
The hang clean is very similar, is to teach, and much safer for the athlete. The only
difference is that the initial pull phase is eliminated. The emphasis is placed on a more
powerful hip extension and a quicker high pull. The athlete will get to a point where they
will handle heavier loads using a hang clean than with a full power clean because the
weight will not have to be pulled as far.
SNATCH
Starting position: The grip width is determined by measuring the distance from one
shoulder to opposite finger with that arm extended. The feet are shoulder width, the
head and chest are up, and the buttocks are rotated down toward the floor.
The bar is pulled very similar to the clean excepted the scoop phase will occur at hip
level. The shrug and high pull are also similar. The catch phase is somewhat different.
The athlete drops under the bar. He does not pull the bar over head. The athlete must
think of pulling the bar apart so that the shoulders will remain tight. The athlete drives the
head forward, or through, which also aid in keeping the shoulders tight.
PUSH JERK
The push jerk may be done out of a squat rack or on an Olympic platform. It is
recommended that jerks form behind the head be avoided because of the increase
probability of dropping the bar on the neck area. The push jerk must be spotted very
carefully even when performed to the front of the body.
Starting position: The grip is basically the same as for the power clean. The bar rest
upon the chest and the shoulders of the athlete. The feet are shoulder width apart.
The athlete begins the push jerk exercise by dropping the buttocks slightly in a quarter
squat position. They then violently extend the hips upward much like jumping. This
sends the bar into motion. Once the bar begins in motion the athlete bends their knees and
pushes up at the same time. The head is extended forward and the arms locked out at the
top. This helps keep the shoulders solid so that the bar does not waiver. If the athlete
chooses to use the split technique, one foot is stomped forward about two feet in front of
the starting point while the other foot is thrown back to a comfortable position. Either
foot may be placed forward or backward depending which is more comfortable to the
athlete.
POWER CLEAN COMBO
This combination lift utilizes the benefits of power clean, push jerk, and front
squat. This lift is very beneficial to get several exercises completed using only one lift.
You must realize that the athlete will not be able to use great amounts of weight on this
exercise because it is so physically demanding.
POWER CLEAN TECHNIQUE
Power clean technique breaks the Power Clean down into individual exercises that will
enhance your power clean performance. It is paramount to pay strict attention to form
while performing each of these exercises:
· Deadlift
--Extend at the hips to full extension
· High Pull
--Deadlift, Shrug, and Jump
--Bar should travel on its own into your armpits
· Deadlift Shrug
--Deadlift with a shrug
· Hang Clean
--Start with the bar at thigh level and perform a high pull and catch
· Power Shrug
--Start from thigh level and shrug forcefully for the prescribed number of repetitions.
· Drop Clean
--Start from a shrug and on your toes, and perform a hang clean.