Including plyometics in warm up enhances sprint speed

Some coaches are adamant about having a thorough warm-up before workouts, practices and competitions. The athletes are organized, follow their progressions and execute with efficiency and discipline. Others take a more laid back approach and let the athletes toss the ball around and warm-up at their own pace. The purpose of the warm-up however is …

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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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Morning Training Enhances Afternoon Performance

What do you typically have your athletes do on the morning of an afternoon or evening competition? Some coaches prefer to let their players rest, while others may hold film sessions or very low intensity walk-through sessions. Very rarely will you see teams perform lifts or repeated sprints on the day of the game. In …

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Squatting with bands acutely improves short-sprint speed

Complex training is a popular method of developing explosive ability in athletes. Briefly, complex training involves pairing a heavy strength movement with an unloaded explosive movement using the same muscle groups. An example would be to pair heavy back squats with box jumps. The rationale behind this training methodology is to take advantage of post-activation …

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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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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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Key Performance Indicators in Elite Sprinters

Key performance indicators (KPI) enable coaches to have a general awareness of the competitive readiness of their athletes. In terms of athlete monitoring, KPI’s may provide the most meaningful information pertaining to performance, assuming the KPI and actual sport performance correlate well with each other. An important characteristic of a KPI is that it must …

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Increased speed in QB with low back pain: Case Study review

One of the challenges with training athletes is working around injuries. Programming is relatively easy when athletes are healthy and able to perform most exercises. However, often athletes get injured, and this may prevent them from being able to perform important basic movements like squatting, deadlifting, and derivatives of each (e.g., jump squats, trap bar …

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