Athletic Performance Toolbox

High Speed Treadmill Training

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This article was provided by Training and Conditioning

By Dan Hutchison, MS, ATC, CSCS

Improvements in sprinting speed have been manipulated through the use of various techniques and unique instruments over many decades. The high speed treadmill (HST) has been one of those unique instruments that although highly effective, has come under much scrutiny. Early Russian research supported the benefits of inclined and over speed applications for the enhancement of sprint performance through the use of towing, most commonly applied using a motorcycle or automobile to tow the individual. The high speed motorized treadmill was developed to bring both of these applications together through 3 specific factors – safety, optimal teaching environment and accurate quantification of the training. Using this approach, the coach is able to teach mechanics and body position at specific velocities, inclinations and time, to progressively enhance ability and performance, and more importantly, within a safe environment. If one can properly manipulate strength, speed, and power, within the mechanics of the activity, improvements or adaptations will occur. If this activity is straight line sprinting speed, these applications through the use of a high speed treadmill, are no different than using traditional lifting techniques like the back squat or power clean, to enhance lower extremity strength and power. Inevitably, the motion of sprinting will be done on the ground, but arguments can be made in favor of utilizing HST for speed enhancement through specificity and stimuli occurring through inclination and velocity.

Common rebuttals of HST training involve statements like, “the treadmill does all the work”, “running mechanics change because of the moving belt”, and “running over-ground is completely different”.

Three facts that debunk these statements, based on clinical research:

•  The kinematics, ground-reaction forces, and metabolic cost of locomotion are nearly indistinguishable from over-ground locomotion when the treadmill has an adequate motor and flywheel, and the belt speed does not vary (Kram, et. al. 1998). Basically, a stiff and powerful treadmill emits the same forces and physiological adaptations to the body, as ground-based running.

•  Speed training on a treadmill provides load resistance based on spatial position and gravitational pull during bouts performed on inclines greater than 0% grade (Myer, et. al. 2007). If the HST is at an inclination anywhere above 0% grade, the body has to apply force in the same sequential firing pattern to propel the body both vertically and horizontally, and the individual has to adequately ‘hold’ their position on the treadmill.

•  Inclined treadmill sprinting creates adaptations in stride frequency by increasing lower extremity muscle activation and through increases in joint angular velocities (Swanson, et. al. 2000). Similar to resistance training with various lower body movements to improve both muscle force and power, utilizing a HST to induce these adaptations is no different than using a heavy back squat to improve force development, or a power clean to improve lower extremity power.

The objectivity of developing speed on a HST provides the technician with two key components to determining speed improvements – raw miles per hour (MPH) and the time for which he/she can hold that velocity. Ground-based testing from 10 meters (m) to 400m is essential, and can provide the technician, through some arithmetic, similar MPH numbers. Either method can be utilized on the HST to properly progress the individual, along with the times for which these efforts need to be applied can be meticulously adhered to. Often, if performing high effort sprints on the ground, individuals may “hold back” on the intensity due to the length of the workout, fatigue or the body’s instinctive nature to protect itself. In addition, total work performed and power outputs per bout and training session can be calculated.

The HST allows individuals to work within a “True Velocity Training Zone”, which is categorized between 80-90% of maximum velocity. The inclination adds a ‘speed-strength’ component to this application by not only increasing muscle activation in the correct mechanical sequence (Swanson and Caldwell 2000),  but by also preventing over-striding and eliminating excessive braking forces. Since the individual is working concentrically when performing inclined HST training, the frequency of training may be increased because of the diminished eccentric forces (braking forces induced by flat ground contact).

Individuals should be aware that ground-based applications are necessary for adequate transfer characteristics from the HST to the court, diamond, track, or field, and should be implemented concurrently during HST. Although surrounded by myths and opinions, HST can be a valuable resource for speed development, including sprint mechanics, increasing maximum sprinting speed, and enhancing energy system development (Hauschildt, 2010). Applications for strength, speed, and power involve manipulating the body using weight, cords, boxes, drills and/or time intervals to elicit improvement. High speed treadmill training is another resource that specifically caters to the improvement of sprinting speed, using speed and specific inclination, but also acts as a compliment to all other movement training. Running, and more importantly sprinting, is the backbone of all sports related movements. The best runners/sprinters tend to be the best athletes, male or female, and can perform multi-directional skills with finesse and fluidity. Technical development of this skill through strategic manipulations of speed (MPH), inclination (% grade) and time, provide the ultimate mechanism for sustained running speed development.

References:

Hauschildt, M. D. (2010). Integrating high-speed treadmills into a traditional strength and conditioning program for speed and power sports. Strength & Conditioning Journal, 32(2), 21-32.

Kram, R., Griffin, T. M., Donelan, J. M., & Chang, Y. H. (1998). Force treadmill for measuring vertical and horizontal ground reaction forces. Journal of Applied Physiology, 85(2), 764-769.

Lockie, R.G., Murphy, A.J., and Spinks, C.D (2003). Effects of resisted sled towing on sprint kinematics in field-sport athletes. JSCR 17: 760-767.

Meyer, G.D, Ford, K.R., Brent, J.L., Divine, J.G., and Hewett, T.E (2007). Predictors of sprint start speed: The effects of resistive ground-based vs. inclined treadmill training. JSCR 21(3): 831-836. 

Gottschall, J. S., & Kram, R. (2005). Ground reaction forces during downhill and uphill running. Journal of biomechanics, 38(3), 445-452.

Swanson, S.C. and Caldwell, G.E. (2000). An integrated biomechanical analysis of high speed incline and level treadmill running. Med. Sci. Sports Exerc. 32: 1146-1155.

Shoulder Exercises for Shot Putters

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To be effective throwing the shot. Shot Putters must develop great technique. Whether it be the glide or the spin, there are basic fundamentals that must be mastered. In addition, to throw the shot effectively one must posses strength in the entire body. The legs the core the arms and shoulder are all critical in providing the power needed to throw the shot.

In the video clip below Guatemala National Team throwing coach Erin Wibbels shows to drills that will focuses on increasing athletes balance, core and shoulder strength. The clip is from a DVD that also covers the fundamentals of the glide and the spin in addition to a variety of medicine ball drills. For more information about the DVD click the link Becoming a Champion: Glide & Spin Shot Put for Girls’ Track & Field

The YouTube video below has sound, so please make sure that your sound is turned on and that you have access to the site (Some schools block access to YouTube)

The two medicine ball drills demonstrated are both single arms drills and there for a 3-6 lb ball is recommended.

The first drill is called Popcorn.

The athlete will stand in front of a wall with a 3-6 lb med ball. The ball is placed overhead. Keeping the elbow straight, the athlete will stretch back from the shoulder and bounce the ball off the wall and catch it. The athlete should remain balanced at all times. The drill will work the muscles of the shoulder as well as the core. 10-20 repetitions are recommended for each arm depending on the conditioning and strength level of the athlete.

The second drill is called Kettle Corn

Very similar to popcorn. The medicine ball is held overhead while standing near a wall. With the elbow straight the ball is bounced off the wall. However, in this drill the athlete will slowly lower their arm to the side will bouncing the ball off the wall. If you imagine the starting position as 12 o’clock then they will slowly lower their arm to the 3 o’clock position. Again this is done while bouncing the med ball off the wall with the elbow straight. Be sure to tell the athlete to keep their weight evenly distributed between their legs. They will have a tendency to lean on to their right leg when the ball is in the 3 o’clock position,

Repeat with the other arm moving slowly from 12 o’clock to 9 o’clock position

Plyometric Exercises for Volleyball

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Plyometric exercises for volleyball players can certainly help to improve their vertical jump. In the video clip below Penn State University head strength and conditioning coach, Cameron Davidson, demonstrates plyometric exercises for volleyball players using hurdles that generates explosiveness and core strength.

Keep in mind that in order to reap the maximum benefits of plyometric exercises, volleyball players should first develop a basic level of strength by participating in a sport specific resistance training program. Doing plyometric exercises without first developing basic strength will greatly reduce the benefits of doing plyometric exercises.

For more information the DVD that this clip from click the link 150 Strength and Conditioning Exercises for Volleyball and learn how Coach Davidson trains the powerful Penn State Volleyball Team.

The YouTube video has sound, so please make sure that the sound is turned on and that you have access to the site (Some schools block access to YouTube)

The following is a summary of the Plyometric Exercises for Volleyball Players as presented by Cameron Davidson, Penn State head strength and conditioning coach.

1. Forward Jump Pauses

Players jump up and over the hurdle. The land in squat position and stay in that position until the coach signals them to jump over the next hurdle.

Key coaching points include: Push your feet into the ground and swing, or cycle your arms

2. Continuous Jumps

Same as previous exercise without the pause. Players move quickly jumping high over the hurdles without pausing in between.

Key coaching points include: Keep Your Torso Tall, Knees high, Cycle your arms

3. Quick Jumps (Multiple Angles) – Over smaller hurdles

Here the athletes are jumping lower and quicker as they move through the hurdles. First facing forward and then facing to each side. The emphasis here is getting off the ground quickly.

Quick Sand Training

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This article was provided by Training and Conditioning

By Scott O’Dell
Scott O’Dell, MA, CSCS, is the Director of Strength and Conditioning at East Central University of Oklahoma. Author of the book, The Power Revolution, he has been an NSCA conference speaker in areas such as plyometrics and strength development.

sandtraining

Legendary NFL running back Walter Payton retired from the game with a host of league records, including most rushing yards and most all-purpose yards. However, his most impressive achievement may be that, despite playing in one of the league’s most punishing positions, he started every game of his 13-year career but one, and that was due to a coaching decision, not an injury. When asked about his remarkable durability, Payton attributed it to the sand workouts he put himself through in the offseason.

In the time since, the benefits of sand training have been well documented, and athletes ranging from basketball players to boxers have followed Payton’s lead. Sand training is a simple, low-impact form of resistance training. According to a 1998 Belgian study, running on dry sand requires 1.6 times more energy than running on stable surfaces, and walking in sand requires 2.1 to 2.7 times more energy. This increased resistance helps improve quickness and build explosive strength because the muscles experience a greater workload during training exercises.

Another benefit is the instability of the sand, which requires the muscles that stabilize joints in the ankles, knees, hips, lower back, and core to continually compensate and adjust during movement. This causes a greater range of motion in joints and strengthens the muscles, improving balance and preventing injury.

In addition to these stabilizer muscles, prime-mover muscles are activated, making sand training easier on the joints than workouts on stable ground. Sand work also alleviates compressive forces on the joints during running, jumping, and walking. With less stress on the joints, overtraining symptoms are less likely to occur.

A sand workout is also useful for improving an athlete’s cutting ability because the resistance of the sand makes it easier to achieve the ideal 45-degree body angle when accelerating out of a cut. When cutting, the foot plants in the sand, causing the body to react with a harder knee drive upward. This helps develop the high-knee motion critical to the acceleration phase of sprinting and eliminates wasted backward leg movement. It also trains the athlete to keep positive shin angles–where the ankle is behind the knee–which is an important component of acceleration. In addition, maintaining the 45-degree angle keeps an athlete’s hips low while cutting, which provides more activation of the glutes, hamstrings, and quadriceps, and takes energy and stress away from the knees.

Positive shin angles can also be developed by performing plyometrics in the sand. These exercises are effective because they force the athlete to perform a hard knee-up, heel-up, toe-up movement to lift the leg after the foot has been driven into the sand.

Here at East Central University of Oklahoma, athletes work out in the sand two days a week during the offseason. When a team first begins plyometric work in the sand, we allow the athletes to run through the exercises at their own pace so their bodies can adjust to the higher workload. Single-response plyometrics such as squat jumps and star jumps are introduced anywhere from one to three weeks later. These exercises involve performing a rep of a movement, reloading and resetting the body, and then repeating the process for the remaining reps. The goal for the athlete is to achieve good technique, while improving flexibility, balance, and overall body strength.

The following techniques should be emphasized during sand training plyometric exercises:

Toes and heels up: The toes and heels should be lifted as high as possible to train the feet to be quicker off the ground and to decrease the impact of landing.

Knees up: Bringing the knees up prepares the lower body to drive forcefully into the ground on the next jump, while also flexing the joints to decrease the force of landing.

Hips up: Exaggerating hip extension generates more power.

Thumbs up: Forcefully swinging the arms ahead of the body will also increase power production.

Muscle tension upon landing: Landing with the muscles in the ankles, knees, and hips flexed will aid in shock absorption, so an athlete will have minimal contact with the ground before springing into the next jump.

Once an athlete has developed proper technique, we focus on flexibility and stabilization by adding multiple-response plyometrics. These movements are performed continuously, without any reloading or resetting in between. Teams are generally ready for multiple-response movements between weeks three and five, depending on how well the athletes progress.

For agility drills, we generally set up two or three stations on each side of the sand pit. We try to incorporate a power cut such as a pro-agility drill to focus on the body mechanics, muscles, and joints of the outside cutting foot, as well as a speed cut like a Figure 8 to perform the same work on the inside cutting foot. Finally, to work on the mechanics, muscles, and joints involved in transitioning from one move to another, we include a transitional agility drill such as a speed square.

Here are the plyometric exercises we use with our men’s and women’s basketball team:

Preseason
– Donkey kick: 2×20 yards
– Tuck jump: 4×6
– Double-leg bound: 2×20 yards
– Single-leg bound: 2×20 yards
– Single-leg speed hop: 2×20 yards per leg
– Skier: 3×10 (5 per leg)

Offseason
– Tuck jump: 4×6
– Squat jump: 3×5
– Star jump: 3×5
– Scissor jump: 3×5
– Two-leg lateral bound: 1×20

Here are the agility exercises we use, both during the preseason and offseason:

– Pro-agility: 1×4
– Figure 8: 1×4
– Speed square: 1×4
– Forward and back: 1×4

 

Range of Motion : Stretching Exercises

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This post originally appeared on www.coachesnetwork.com

In the pursuit of making athletes bigger, stronger, and faster, today’s strength and conditioning coaches and sport coaches are faced with many obstacles. Outside the realms of program design and individual instruction, a coach is challenged with scheduling, staffing, and time constraints. A constant question is: With a limited amount of time to spend with athletes, which conditioning components take precedent?

More often than not, flexibility is the first component that ends up being neglected. However, many athletes today have very poor flexibility, and ignoring this can make your entire strength program inefficient.

WHY STRETCH?

Why is flexibility so important? Without adequate range of motion, an athlete will not get the most out of a strength program. When an athlete begins Olympic lifting, they usually exhibit common technical faults. Errors include improper back position, incorrect weight distribution, excessive trunk flexion, and poor knee tracking. These errors are directly related to lack of flexibility in the hips, upper and lower legs, and shoulders.

Increased flexibility in the hips, shoulders, and lower legs can dramatically increase the athlete’s practical range of motion. This increased ROM then allows the athlete to move more efficiently in their Olympic lifting sessions.

Greater flexibility also improves speed and agility. Most athletes have some technical flaws in their running and movement mechanics, and without adequate flexibility, fixing those flaws is difficult. For an athlete to powerfully accelerate, quickly decelerate, and efficiently change directions, they must be able to lower their center of gravity and manipulate their limbs with little to no internal resistance. Flexibility is the key to proficiently and efficiently executing these biomechanics.

A flexible athlete is also less likely to become injured. Functional flexibility allows athletes to move fluidly and efficiently without resistance into athletic positions. When a certain joint or joint complex is limited in range by tightness, the athlete is limited in function and there is increased risk of injury.

Above all, athletes who can sprint without having their stride length limited by tight hamstrings, hip flexors, or anterior shoulders, and who can quickly drop their center of gravity in the acceleration or deceleration phase uninhibited by tight hip rotators, are athletes who can perform closer to their greatest athletic potential.

When athletes have poor flexibility, many coaches simply tell them to stretch on their own without any instruction or supervision. This is where a strength and conditioning program can break down. The strength coach or sport coach needs to provide a specific program for the athletes and make sure that the athletes know proper stretching technique.

Todd Rice, currently the Head Strength & Conditioning Coach at the University of Pittsburgh and formerly at Boston College, takes a proactive approach to increasing an athlete” flexibility. Todd’s program primarily employs active isolated stretching principles (AIS). AIS is the innervating of a muscle (the agonist) to contract resulting in the opposite muscle (the antagonist) becoming inhibited and relaxed. The principle of reciprocal inhibition allows the muscle to lengthen without evoking a stretch-reflex contraction. This creates greater muscle length without any associated micro-trauma.

In Todd’s program, athletes stretch one muscle group at a time, thus actively contracting the muscle opposite the targeted group. The muscle is stretched gently (not to full range or discomfort) for two to three seconds. The stretch is released before the muscle senses the stretch and utilizes the protective contraction, facilitated by the excitatory proprioceptor, or the “The Muscle Spindle.” This is repeated four to 12 times each session.

Some of the stretches are performed with partners and others are conducted without assistance. At the beginning of each season, the coaches do more of the stretching to assure proper form and execution. Once the athletes learn the stretches, they stretch each other while the coaches supervise.

Below is a sampling of some of the stretches used in Todd’s program. Note that the first three are part of the “Sprinters Series,” which develops flexibility in the deep rotators of the hips. Each of these three stretches are done twice, first with active static stretching for 30 seconds, and then again for four to 12 reps with AIS.

Single-Leg Stretch: In this stretch, the athlete lies supine with the left leg straight and the right knee bent into the chest with the foot externally rotated and dorsiflexed. A partner kneels on his or her right knee facing the athlete, and places their right hand above the athlete’s left knee on the thigh to minimize iliopsoas shortening. The partner places their left hand below the athlete’s left bent knee with the athlete’s right foot on the partner’s abdomen, and the partner applies pressure down (toward the floor) and back (toward the shoulder). The process is repeated for the other leg.

Double-Leg Heels on Thighs: Have the athlete lie supine with both knees bent in toward the chest. The feet are externally rotated and dorsiflexed and in line with the knees. The athlete places his heels low on the partner’s thighs. The partner faces the athlete, takes a wide stance, and applies pressure down and back with hands low on the hamstrings.

The athlete should visualize and try to focus on the six deep rotators (piriformis, gemellus superior, gemellus inferior, obturator internus, obturator externus, and quadratus femoris), which collectively originate from the inferior lateral portion of the sacrum and various portions of the ischium and insert on the greater trochanter. With this focus, the athlete should be able to contract the deep rotators through external rotation of the hips. This contraction technique takes both time and good instruction to accomplish.

Double-Leg Feet on Shins: This stretch is quite similar to the heels on thighs stretch. With the legs wider and lower than with the heels on thighs stretch, this movement involves both the deep rotators and the adductor complex.

Hamstring Stretch: Lying on his or her back, the athlete lifts the right leg up to their potential range of motion either with a stretch rope or with assistance from a partner, and straightens the left leg. They first contract the quadriceps muscle group and pull with the hip flexors, then stretch the hamstrings for two to three seconds. This is repeated four to 12 times. Dorsiflexion of the foot will incorporate the gastroc and soleus complex, where plantar flexion will isolate the hamstrings.

Four-Point Lateral External Rotator: This stretch is often performed incorrectly. To start, the athlete gets into the “all fours” position, with knees and forearms on the floor. The athlete allows the knees to spread until a comfortable adductor stretch is achieved. The main focus of this stretch is for the athlete to push his or her hips straight back focusing on the deep rotators of the hips. The buttocks do not move inferior, but slide straight back. Normal range of motion is minimal.

The intent of this stretch is to target the pectineus and the iliacus muscles, which are internal hip rotators. Since both muscles insert on and just below the lesser trochanter of the femur, it is important to keep the pelvis neutral and the back flat while pushing the pelvis away from the femur.

Hip Flexor Stretch: The lunging hip flexor stretch is performed by the athlete on both sides of the body. The left leg is extended into the lunge position with the knee over the arch of the foot, yet not protruding over the toes. The right leg is extended straight back with the weight on the toes. It is very important that the athlete’s back is flat and the torso is upright.

This stretch is enhanced and can be active static if the athlete contracts his or her right gluteus maximus muscle to incorporate reciprocal inhibition for the iliopsoas muscle (iliacus and psoas major and minor). Because the psoas major and iliacus portions of the iliopsoas complex insert on the lesser trochanter, slight internal rotation of the right hip (by pointing the toes in 20 degrees) will lengthen the iliopsoas and increase the stretch.

After these static and active isolated stretches are completed, athletes perform a dynamic flexibility warm up. These exercises consist of knee tucks, butt kicks, triples, walking lunges, and hip rotators, among others.

Flexibility training does not start and end with increasing the athlete’s range of motion. With a program in place that incorporates flexibility training into a full strength and conditioning regimen, your athletes will be able to successfully complete their strength and speed workouts, and they’ll carry these improved fitness levels onto the field.