Comparing programs for increasing speed and explosiveness

As the strength and conditioning coach for a high level field-sport team (i.e., soccer, rugby, etc.) the head coach has provided you with 15 minutes after the warm-up twice per week (Tues and Thurs) to give the athletes a workout. The coach specifically states that he wants the athletes to be able to run faster …

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The most effective way to improve sprint speed

The majority of sprints that occur during a competition are typically very short and are often interrupted with decelerations, cutting and changes of direction when the athlete must react to the chaotic nature of the game. However, break-away linear sprinting speed, when it is required, can have a tremendous impact on the outcome of a …

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How Should We Test Agility?

Though there are numerous reasons for performance testing, one of the main objectives, simply put, is to determine which athletes should be put on the field to increase the team’s chances of being successful. In order to effectively discriminate which athletes will likely perform better when it matters most, it’s crucial that the performance test …

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Increased squat strength improves sprint speed in pro soccer players

Soccer requires a variety of physical qualities that athletes must develop in order to be competitive and successful at the highest levels. These qualities include but are not limited to: strength, power, acceleration, reactive ability, agility, and endurance. Short sprints over 20 meters are often made to contend for a free ball, to intercept a …

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Aim for Maintenance or Development during In-Season?

A general overview of a competitive training year is typically broken up into three distinct periods: the off-season, pre-season and in-season. The off-season is typically used to build muscular size and strength and in some cases, enhancement of general work capacity. The pre-season tends to have more focus on conditioning and sport specific abilities (change …

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Synergistic effect of combining sprint and squat training

Every once in a while coaches need a reminder that training in the weight room may or may not transfer to on-field performance. Increasing strength and power with exercises like squats and power cleans give the athlete the potential to run faster and jump higher. However, without specific training that enables the athletes to learn …

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Reducing the Interference Effect During Concurrent Training

One of the most difficult challenges that team-sport coaches are faced with is developing an effective training program that maximizes conditioning and strength/power development in their athletes. Further, getting both fitness and neuromuscular qualities to peak congruently for competition is extremely hard to do. The reason why this is such a challenging task is because …

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Predictors of change of direction performance

As coaches, one of our primary objectives in the training facility is to select and utilize exercises that have the greatest transfer or carry-over to sporting actions. Dynamic correspondence is a term used in Siff and Verkhoshansky’s classic text, “Supertraining”. This term captures the essence of the SAID principle where training must be specific enough …

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External Superior to Internal Coaching Cues for Sprinting

There is such a thing as over-coaching. Spewing out coaching cues at an athlete while they are trying to learn a skill or perform a given movement can sometimes have worse effects than if we just kept our mouth shut. This is particularly true when we a) provide more than one coaching cue at a …

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Hand-timed vs. Electronic-timed 40 yard dash

We’re in the midst of the football off-season where athletes are getting up bright and early to train for next season. High school players are trying to lock down scholarships to major Universities while collegiate athletes are trying to make a name for themselves at the NFL and various free agent combines. This also means …

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