Speed Training

Are You Ready For Spring Sports

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The crack of a baseball blasted over the fence; the whack of a golf ball blasted off the tee; the sound of lacrosse pads smashing against each other. These are all signs spring is in the air, and with it, spring training for many of our children.

Are you ready?  Are you physically ready for the season?    Not just ready to run sprints on the first day of practice, but strong enough to complete day-in and day-out for the next 3 months.

are-you-ready

We’re encouraging our student-athletes to follow their training guidelines, eat healthy meals and drink plenty of fluids, and most importantly, listen to their bodies. Minor aches and pains from training and activating those dormant muscles are normal, but prolonged pain that causes difficulties with your training regimen is not and may be a sign of injury.

More than 2.6 million children are treated in the emergency department each year for sports and recreation-related injuries.

Sadly, many of these injuries can be prevented through proper training, which MUST include muscle prep activities such as foam rolling and stretching.

Athletes must listen to their body as spring training gets underway and see your healthcare professional when those minor aches persist. There are so many treatment options as basic as the use of ice packs and cold compresses to myofascial release which will improve your injury recovery.

These are a couple steps to stay healthy during spring training and through the season:

  • Get a physical. Ask your primary care physician to give you a physical exam. He or she can then clear you for participation in your sport.
  • Seek support. Your school has athletic trainers, use them. They can guide your training efforts and help you safely prepare your body for your sport.
  • Protect yourself. Use the correct protective gear for your sport – helmets, knee and elbow pads, goggles, ankle braces, etc. Make sure your protective gear fits, is worn correctly and is in good condition.
  • Practice your form. This can prevent many sports-related injuries resulting from improper swings, kicks, throws and other sports mechanics.
  • Make sure you hydrate. Prevent dehydration by drinking lots of fluids, preferably water. Sports drinks are OK, too.
  • Get enough rest. Your muscles need some time off to heal and ultimately help you get stronger. Plus, resting prevents your muscles from becoming overused which can lead to injury.
  • Take care of your head. All concussions are serious. They can lead to a host of problems including, but not limited to, nausea and vomiting, headache, mood swings, altered sleep patterns and more.

Spring training brings with it renewed championship hopes and dreams. Do your part to make sure you perform your best this season without having to experience an avoidable injury.

As always, K2 is here to help you get ready for the spring season!!  You can check out our schedule  at http://www.k2strength.com/schedule.html.

If you are looking to take your game to the next level and stay strong all season long…… K2 is the place to be!

Please call me if you have any questions and / or concerns. I look forward to hearing from you.

Kevin Haag
908-803-8019 (Call or Text)

 

6 Amazing Exercises that Will Improve Athletic Speed

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By: Coach Lee Taft

Exercise #1 Medicine Ball Side Throw Progression:

A. Standing side throw– The athlete will face sideways to the wall in an athletic stance with the ball at chest height and elbows out. (stand roughly 10-12 feet away depending on the bounce of the ball)

  • Using the backside leg to drive the hips forward and taking a small step toward the wall with the lead leg…
  • Explosively drive the ball, keeping the back elbow up so the shoulder doesn’t get injured, into the wall.
    • The focus of the exercise isn’t so much on throwing, it is on understanding being in the best stance to drive the off the back leg like a lateral shuffle.
    • If the athlete is too narrow in stance or standing too tall the power production will be limited.
    • This exercise needs to be done on both sides

B. Forward shuffle side throw– The athlete will back away from the wall roughly 6-8 feet further. The exercise will be performed the same as the standing side throw but the emphasis changes to lateral speed:

  •  The athlete will shuffle one to two times staying in a good stance and then driving off the back foot and transferring the speed into the throw.
  • The athlete must use the back foot to push down and away to generate more speed on the throw.
    • If the athlete does not have a good athletic stance (foundation) they will not generate enough force to gain benefits.

C. Backward shuffle side throw– Same exercise but now the athlete will shuffle away from the wall. Start the athlete only 6-8 feet from the wall.

  • The athlete will shuffle aggressively one to two times away from the wall and plant aggressively to throw the ball.
  • This is the most important exercise of all to reinforce the athletic stance and the importance of plant leg angles.
  • If the plant leg of the back leg is too narrow when attempting to stop the throw will be weak.
  • The athlete wants to still get forward movement when throwing. I like to do 2-4 sets of 3-5 reps on each side. The exercise has to be intense. The wt of the ball, experience of the athlete, and skill level determines the sets and reps.

 

This is the stationary version of the Side Medicine Ball Throw. The forward shuffle throw and backward shuffle throw would still get the athlete back to this position. The backward throw crucial for teaching deceleration angles. If the plant is poorly done the throw will show it. Great feedback drill.

 

Excerise #2 One arm One leg tubing row

This is a great speed exercise because it focuses on both deceleration (which is what most quick athlete do better than other athletes in athletic speed) and acceleration.

a. The initial position is having the athlete squat/bend on one leg and resist the pulling action of the tubing. The decelerators are kicked on.

b. Then the athlete quickly stands and pulls on the tubing while driving the knee up. This recruits the accelerators.

c. The extra benefits of the this exercise is the balance and stability ttraining.

We normally do 2-4 sets of 5-8 reps per side. Slow down into the squat/bend and explosive up.

 

Exercise #3 Reactive Shuffles and Crossovers

In this shot the athlete is ready to react and shuffle or crossover in the direction the coach points. This is a real live setting for athletes to develop their skill and for coaches to use great feedback.

a. The athlete will get into a loaded athletic stance and be prepared to shuffle or crossover (already determined by the coach) and react to the coaches point.

b. This type of exercise is great for athletic speed development because the athlete must randomly react. The athlete will use his or her innate abilities. If a mistake is made the coach can easily correct and have the athlete reproduce a better pattern for many reps.

I normally will do 2-3 sets of 3-5 reps. The athlete will react out to the cone and get back as quick as possible for one rep. Because I am after speed I will allow decent rest so the athlete isn’t completely pooped out.

 

Exercise #4 Resisted power skips

I like resisted power skips for speed because it increases force production and extension of the hips.

a. The athlete must learn to drive hard to move the resistance of the tubing yet maintain good posture for acceleration.

b. The athlete will learn to coordinate the arms and the legs during this exercise. It isn’t easy at first.

c. The biggest benefit is that more muscle fiber gets recruited when attempting to power skip. This is the goal to generate more acceleration speed.

I like to perform 3-6 reps for 20 meters. This is enough distance to get enough quality push offs yet not too far to get overly fatigued and change mechanics.

 

Exercise #5 Pure acceleration starts

To increase the mechanics and efficiency of accelerating from various starts you must practice them.

a. I will use falling starts, get ups, box starts, parallel stance starts, and many other variations so I can coach the athlete on the proper technique.

b. The goal is to be consistent with leg and arm action as well as acceleration posture.

c. If the athlete has breaks in his or her form they can be addressed quickly.

I like doing 2-3 different stances and 3-4 reps of each. Plenty of time is available to teach the form well.

 

Exercise #6 Cutting skills

Teaching cutting is a great way to improve the efficiency of the athlete in athletic speed. Most court and field sport requires so much in regards to change of direction it is important to address it.

a. The first thing I want my athlete to understand about cutting is the reactive nature of it. There is not enough time to think about the cut. Just do what comes natural and we can correct mistakes if they present themselves

b. The athlete must learn to make the cut by re-directing the cutting foot outside the width of the body that meets the angle they cut will be made at. I do not want the athlete to purposely drop low with the hips if the cut must be quick and not real sharp.

c. If the cut is sharp and the athlete must come back then the hips may lower slightly but only enough to control the center of mass.

d. The key to cutting is to create separation if an offensive player and to close the gap if a defender. The better body position you have and foot placement the better the results

I like to do 3-6 reps of 2-3 different variations of cutting:

a. Speed cuts

b. Sharp cuts

c. Rehearsed cuts

d. Random cuts

e. Jump stop cuts

f. Spin cuts

g. More…

Yours in Speed,
Lee Taft