Developing Horizontal Power
MUSCLES GROUPS NECESSARY
TO ACCELERATION
• QUADRICEPS
• GLUTES
• HAMSTRINGS
* PROXIMAL TO DISTAL FIRING PATTERN
* OTHER MUSCLE GROUPS TO BE CONSIDERED
• HIP FLEXORS
• ADDUCTORS
* ACHILLES TENDON
THE HIP IS THE CRANK THAT
DRIVES THE MOTOR
“THE LIFE OF THE ENGINE”
THE HIP FLEXOR IS THE
“CENTER OF THE UNIVERSE”
TIGHT HIP FLEXORS
SHUT DOWN THE GLUTES
→ GLUTES SHUT DOWN AND AS A RESULT THERE IS MORE
RELIANCE ON THE HAMSTRINGS AND BACK EXTENSORS
→ BACK EXTENSORS TIGHTEN UP AND AS A RESULT THE ABS
SHUT DOWN
AT 45°, HORIZONTAL AND VERTICAL
FORCES ARE EQUAL
BODY LEAN LENGTHENS THE PATH
OVER WHICH WE CAN APPLY FORCE.
WHEN THE PELVIS IS ROTATED
DOWNWARD, THERE IS NO ELASTIC
ENERGY.
BIG FOUR
1. POSTURE
2. ARM STROKE
3. FOOT PLACEMENT
4. HIP EXTENSION
NEURAL DRILL CONSIDERATION
• TO IMPROVE COORDINATION, THE BODY NEEDS TO
EXPERIENCE AN OVERLOAD DIRECTED AT THE TOTAL PATTERN
OF COORDINATION OR ONE OF ITS COMPONENTS.
• COORDINATION MUST BE CORRECTLY TRAINED IN ORDER TO
CONVERT STRENGTH INTO A PRACTICAL RUNNING PATTERN.
• FORMS OF EXERCISE THAT CLOSELY RESEMBLE THE MOTION
OF RUNNING ITSELF WILL THEREFORE TRANSFER WELL TO
RUNNING TECHNIQUE.
• IF RUNNING IS ALWAYS CARRIED OUT UNDER PHYSICAL
STRESS, THE ATHLETE WILL NEVER REFINE HIS TECHNIQUE.
OVERLOAD AND SPECIFICITY
• THE ART OF TRAINING IS TO SIMPLY
CHOOSE A PROGRAM BY WHICH THE
PRODUCT OF SPECIFICITY AND OVERLOAD
BECOMES AS HIGH AS POSSIBLE.
• OVERLOAD AND SPECIFICITY ARE NOT
MUTUALLY COMPATIBLE.
THE NEGATIVE INFLUENCES OF
OVERLOAD
AND
SPECIFICITY
ARE COMPELLING IN
BOTH DIRECTIONS
THE CENTRAL – PERIFERAL MODEL EXPRESSES
THIS CONCEPT
● MAX EFFORT STRENGTH TRAINING - SPECIAL STRENGTH ●
● EXPLOSIVE HIP ROTARY MOVEMENT - MULTI JUMPS ●
● FUNCTIONAL MOVEMENT RESISTANCE MODALITIES ●
● TEMPO SPRINTS - NEURAL DRILLS - HIP DRILLS ●
● ACCELERATION TRAINING - MOVEMENT PATTERNS ●
● METABOLIC CONDITIONING ●
POSITION SPECIFICS
THE GAME
OF FOOTBALL
POSTURAL INTEGRITY
PROBLEM
• ANTERIOR PELVIC TILT
• SWING LEG BLOCK
• CASTING/BRAKING
• OPTIMAL LEG RECOVERY
• HAMSTRINGS INJURY
RESOLUTION
• ACTIVE SPEED CUEING
• HIP DRILLS WITH VARIATIONS
• UPPER BACK STRENGTH
• HIP FLEXOR RANGE OF MOVEMENT
STRIDE LENGTH
PROBLEM
• STRIDE SEPARATION
• FLEXIBILITY
• QUALITY OF FORCE APPLICATION
RESOLUTION
• WALL POSTURE SEQUENCE
• SUSPENDED MARCHES
• TARGET SWING
• SCISSORS DRILLS (BOXES)
• FLY IN SPEED BOUNDS
• TAPE DRILL
• REVERSE BANDIT LOOP LUNGE
• WICKET DRILL
• YOGA SEQUENCE
FORCE APPLICATION
PROBLEM
• STRENGTH TO OVERCOME INERTIA
• UPPER BODY MECHANICS
• BODY POSITION THROUGH ACCELERATION
RESOLUTION
• PROPER EXERCISES TARGETED TOWARD QUADRICEPS, FEMORIS, GLUTES, HAMSTRINGS AND ADDUCTORS.
• APPLICATION OF DYNAMIC STRENGTHENING
‾ STRAIGHT LEG BOUND
‾ PULL THROUGH
‾ LOW LUNGE
‾ ACCELERATION MARCH
• STADIUM PROGRESSION
1. A SKIP
2. LUNGE
3. SPRINT
4. 3 COUNT POSE CHOP
• SAND PIT DRILLS
• ARM STROKE DRILLS
• BODY POSITION CUEING
ACCELERATION MECHANICS
PROBLEMS
• SHORT STRIDE
• CYCLICAL ACTION (SPINNING)
• AIR TIME
• OVERSTRIDE
RESOLUTION
• TAPE DRILL
• WICKET DRILL
• MULTI-STARTS
• SPRINT BOUNDING
• CONTRAST SPRINT BOUND/SPRINT
COME TO BALANCE SEQUENCE
PROBLEM
• DECELERATION WITH CONTROL
• FALSE STEP
• EFFICIENT TRANSITION MECHANICS
RESOLUTION
• MULTI PATTERN DRILLS
• REACTIVE SEQUENCES
• INSIDE OUT TAG DRILLS
• OPEN FIELD TAG DRILLS
• SHIMMY TECHNIQUE-SHIELD
SPECIAL
•SPRINT BOUND INDEX
•BLENDING
DRILL MENU
FAST LEG
QUICK RHYTHM
3 COUNT FAST LEG BUILD UP
SINGLE LEG FAST LEG
COMMAND FAST LEG
HIP POSTURE
• MANN RUN
• MANN RUN VARIATIONS (RESISTANCE)
• POSE CHOP
−STATIONARY CHOP
−SINGLE LEG CHOP
−3 COUNT CHOP
−3 COUNT VARIATIONS (RESISTANCE)
SCISSORS DRILL
−WALL DRILL
−SCISSORS MARCH
−SCISSORS MARCH VARIATIONS
(RESISTANCE)
STRIDE SEPARATION
•TAPE DRILL/LONG TAPE DRILL
•WALL DRILL (STRAIN TO MIDLINE)
•LUNGE AND STRAIN (ELEVATED)
•ACTIVE SPLIT LUNGE (ELEVATED)
MULTI-STARTS
• SUPINE
• PRONE
• ONE KNEE
• DOUBLE KNEE
• LATERAL (OPEN STEP)
• LATERAL (CROSSOVER)
• FACE AWAY
• SINGLE KNEE LATERAL (NEAR KNEE DOWN)
• CROUCH
• 3 POINT
• BLOCKS
MULTI-JUMPS
HORIZONTAL OPTIONS
VERTICAL OPTIONS
HOPPING SEQUENCE
POGO JUMPS
ANKLE BOUNDING
ALTERNATE BOUNDING OPTIONS
ACCELERATION STRENGTH
•MARCH
•LOW LUNGE
•PULL THROUGH
•DEAD MAN WALK
ACCELERATION POWER
•SPRINT BOUND + RESISTANCE
•FLY IN SPEED BOUND
(4” MINI HURDLE)
•STADIUM BOUND
FUNCTIONAL STRENGTHENING
• STADIUM SEQUENCE
− A SKIP
− LUNGE
− SPRINT
− 3 COUNT POSE CHOP
• SAND PIT
• HILL
• SLED
• RUN ROCKET
TEMPO OPTIONS
•PARTNER TEMPO RUN
•50 METER WALK BACKS
•POWER UNIT
•TEMPO 40S
•110S
5 DAY SPEED DEVELOPMENT BREAKDOWN
(MIDS + SKILL)
DAY 1 - MONDAY (PRELIFT)
• DYNAMIC WARM UP/OVERHEAD DRILLS
• MULTI JUMPS/ANKLE BOUNDS
• WALL DRILL
• SCISSOR DRILLS (ELEVATED)
• TAPE DRILLS (2 PT STARTS)
• ACCELERATED HOLDS (BLOCK STARTS)
• SCISSORS ON COMMAND
• HIP FLEXOR TEMPO DRILL
DAY 2 – TUESDAY (RUN ONLY)
• DYNAMIC WARM UP/OVERHEAD DRILLS
• CONTRAST SPEED BOUND SLED/SAND
3+3х2
• CONTRAST SPRINT SLED/SAND
3+3х2
• FUNCTIONAL STRENGTHENING
• PARTNER TEMPO RUNS
• POSITION SPECIFICS
DAY 3 - WEDNESDAY (PRE-LIFT)
• DYNAMIC WARM UP/OVERHEAD DRILLS/TAPE
DRILLS
• 3 CT. FAST LEG BUILD UPS
• FLY IN SPEED BOUND (4” MINI HURDLES)
• HOP SEQUENCE
• STATIONARY POGOS
• WICKET DRILL
• MULTI STARTS
• RUN ROCKET
DAY 4 – THURSDAY (RUN ONLY)
• DYNAMIC WARM UP/OVERHEAD DRILLS
• FLY INS (SLED) ONE TWENTY YARD PEAK х6
• RHYTHM 40S х8
• POSITION SPECIFICS
• OVERSPEED EVERY OTHER WEEK
ULTRA SPEED PACER
DAY 5 – FRIDAY (PRE-LIFT)
• DYNAMIC WARM UP/OVERHEAD DRILLS
• MULTI JUMP SEQUENCE (VERTICAL FOCUS)
• FLY IN BOUNDS + VEST
• RUN ROCKET + VEST
STRAIGHT LEG BOUNDING
BACKWARD RUN
SPRINT
BLOCK STARTS (NO RESISTANCE)
• HIP FLEXOR TEMPO DRILL
*STADIUM PROGRESSION EVERY OTHER WEEK
RUNNING PROGRAM - O LINE
D LINE
HARD GAINERS
DAY 1 – MONDAY (PRE-LIFT)
DYNAMIC WARM UP/OVERHEAD DRILLS
D LINE – BAG DRILLS
O LINE – MULTI JUMPS (VERTICAL FOCUS)
FLIP
TAPE DRILL
BLOCK START
DAY 2 – TUESDAY
DYNAMIC WARM UP
D LINE – LATERAL SPEED + JUMPS
O LINE – POSITION SPECIFICS
(FLIP TO PS)
WICKET DRILL
DAY 3 – THURSDAY (PRE-LIFT)
DYNAMIC WARM UP
TAPE DRILL
RUN ROCKET (RESISTED STARTS)
D LINE HURDLE TEMPO DRILLS + JUMPS
O LINE POSITION SPECIFICS
(FLIP TO PS)
DAY 4 - FRIDAY (POST LIFT)
OVERHEAD DRILLS
OVERHEAD SPLIT SEQUENCE
ACCELERATION HOLDS (VEST)
RESISTED SHUFFLE
D LINE BAG DRILLS
O LINE TEMPO 40S (FLIP TO PS)
*STADIUM OPTION
THREE DAY BREAKDOWN
MONDAY
POWER CLEAN 6-7 SETS (3 WEEK MINI-CYCLE)
+
BOX JUMP
BB STEP-UP 5х5
BOARD PRESS 6 х 3
BB RDL
DB INCLINE
PUSH JERK 6 SETS
TURKISH GET UP
GRIP TRAINING OPTIONS
NECK
WEDNESDAY
BENCH PRSS – MAX EFFORT TRIPLE
+
HORIZONTAL JUMPS
BOX SQUAT+ (TENDO UNIT+BAND TENSION) 8 х 3 .7 MPS
HANG SNATCH
DB STEEP INCLINE
DBL KB DEAD CLEAN + PRESS
SKB RDL
BB PULL CIRCUIT
GET UP SIT UP
FRIDAY
BACK SQUAT MAX EFFORT 5 - 3
BLOCK CLEAN + (TENDO UNIT) 8 х 2 1.2 MPS
CHAIN BENCH 8 х 3
PUSH PRESS 5 х 5
+
SHOULDER BAND PROGRAM
GLUTE HAM RAISE
GLUTE BRIDGE OR HIP THRUST
MB CORE
GRIP TRAINING OPTIONS
NECK
4 DAY BREAKDOWN
MONDAY
BENCH PRESS MAX EFFORT TRIPLE
FRONT SQUAT 8х3
BB STEP UP 6 х 3
DB INCLINE
PUSH PRESS 5 х5 CYCLE DOWN
CGBP OR SWISS BAR PRESS
DB TRICEP EXT.
GET UP SIT UP
TUESDAY
POWER CLEAN 3 WEEK MINI-CYCLE
+
HORIZONTAL JUMPS
TRAP BAR DEADLIFT 5 х 5
BB RDL
SKB LONG CYCLE SNATCH 2 х30
BB PULLING CIRCUIT
GRIP TRAINING OPTIONS
KB TURKISH GET UP
THURSDAY
BACK SQUAT
BOARD PRESS + DKB SWING
PUSH JERK + SHOULDER BAND PROGRAM
BARBELL FRONT LUNGE + DBL KB SUMO
DEADLIFT
DBL KB RACK SQUAT
MB CORE
FRIDAY
BLOCK CLEAN + TENDO UNIT 8 х 3 1.2 MPS
HANG SNATCH
+
BOX JUMP
CIRCUIT TRAIN
• SHOULDER SHRUG
• LAT PULLDOWN
• GLUTE HAM RAISE
• BENT OVER ROW
• KB RDL
• BICEP CURL
• RENEGADE ROW
• BAR HANG
#1 OBJECTIVE
INCREASE HORIZONTAL
POWER
POWER QUOTIENT 2015
Name POWER CLEAN 40YD VERT BROAD(INCHES) POWER Q. CATEGORY
Overton, Montese 323 4.31 36.5 125 204 FREAK
Hawkins, Joshua 308 4.39 41.0 127 204 FREAK
Jones, Isaiah 306 4.37 36.5 132 202 FREAK
Williams, Jordan 340 4.52 37.0 126 200 FREAK
Grayson, Davon 323 4.44 35.5 122.5 195 FREAK
Hunter, Cory 380 4.64 32.5 114 191 FREAK
Anderson, D 323 4.45 35.5 115 190 FREAK
Hairston, Christopher 286 4.38 32.0 124 187 FREAK
Scott, Anthony 274 4.31 32.5 121 185 FREAK
Benkert, Kurt 330 4.76 31.0 116 175 FREAK
Markey 308 5 37.0 120 171 FREAK
Speller 318 4.7 29.5 109 169 FREAK
Williams, Jimmy 286 4.41 39.5 122 193 EXCELLENT
Hicks, Tre 323 4.51 35.5 120.5 191 EXCELLENT
Amos, DaShaun 308 4.4 34.5 120 191 EXCELLENT
Brown, Trevon 308 4.46 36.5 120 191 EXCELLENT
Lennon, Anthony 323 4.51 38.0 111.5 188 EXCELLENT
Richardson, Terrell 308 4.34 32.0 115 187 EXCELLENT
Baggett, Stephen 280 4.41 32.0 120 181 EXCELLENT
Mangus 247 4.42 36.0 120 178 EXCELLENT
Bailey, Damage 338 5.08 31.0 108 161 EXCELLENT
Presley, Frederick 308 4.8 29.0 105 160 EXCELLENT
Squatriglia, James 308 4.96 31.5 107 159 EXCELLENT
Terrell, Stanley 295 5.07 32.5 109 155 EXCELLENT
McKinney, Quincy 323 5.01 27.5 97 150 EXCELLENT
#2 OBJECTIVE
FLUIDITY OF MOVEMENT
#3 0BJECTIVE
MASTER YOUR TRADE
(POSITION SPECIFIC SKILL)
#4 OBJECTIVE
ESTABLISH A MINDSET
SERGEANT DON
“WARDADDY”
COLLIER
SECURE THE HATCH
OR
START MOVING
TOWARD THE TREELINE
