8 month class to promote athletic ability. Teams must commit to weekly session to achieve amazing results.
Class objective: flexibility, strength, speed, explosive strength, correct running technique
- Improve flexibility and ROM through dynamic warm, which also prepares the body for the higher intensity work later in the session.
- Improve explosive strength through speed drills and Plyometric conditioning. This will also help: acceleration, top end speed, jump height and agility.
Speed Drills give athletes a chance to break down their running action into slower movements. This gives the athlete a focus and a technical teaching point to work on and improve. This changes from acceleration to top flight running.
Plyometrics are used help athletes improve the efficiency of their stretch shorten cycle. They are used world wide with various athletic populations, sometimes effectively but often without a full understanding of what it is they are hoping to achieve. Volumes and intensities need to be appropriately implemented. This will set the base for the athlete to progress gradually with minimal injury risk. By gradually increasing strength and developing required skills the athlete is gradually lay the building blocks for higher intensity plyometrics. These Plyometrics will help the athletes produce: fast, efficient and powerful movements in their chosen sport.
Acceleration refers to any distance until the athletes speed stabilises or even decreases. Usually 0-30metres. It is probably the most critical factor in most teams sports behind the specific skill requirements for that sport. By increasing speed and economy of effort, a team will almost certainly get better results! Also included in this section are some drills which work on deceleration and change of direction.
- finish with core circuit to finish off a high quality training session.
Content of speed class
Dynamic warm up ( learning techniques, developing functional movements, flexibility, strength and balance)
Speed drills - walking A march, high knees, straight leg run, ankling, A run, wall sprints , ankle bounces single leg and double leg
Plyometrics, static, movement, slow, fast, DL, SL. Set out progressions over 6 month period
Top speed e.g. Flying 20s
Team sport drills, T test, clock sprints, running backwards, side to side etc
Could include static stretching, core work, med ball circuits, cool down