NSPA's Personal Training Journal
Developing Fundamental Athletic Movement Patterns, Coordination, Speed, Agility, and Power
John Philbin, M.A., CPT, CCS, CPRS, President, NSPA
I. Genetic Factors that are Unchangeable
Your genetic make-up was determined at birth thanks to Mom and Dad.
The goal of your program is to try and have your athletes reach as close to
their physical genetic potential as possible. The following genetic factors will
determine your physical potential regarding speed, quickness, and power:
1) gender and somatotype
2) neurological efficiency
3) muscle belly length and girth
4) muscle fiber ratio (type I vs type II)
5) tendon origin and insertion
6) length of bones (levers)
7) hormonal influence (testosterone ratio)
II. Variables that can Increase Speed, Quickness, and Power
The following are variables that you "can control" that will contribute to
your ability to reach your physical speed and power potential:
1) increase joint flexibility with proper stretching techniques (PNF)
2) build lean muscle mass with a well balanced strength program
3) must continue strength program through the season
4) eliminate excess body fat with a sound & practical nutritional plan
5) develop fundamental athletic movement patterns (running form & agility drills)
6) refine sports specific skills by practicing identical game simulation (neurological specificity)
7) increase anaerobic fitness level to avoid fatigue towards the end of a game
8) periodization plan based on quality of training not quantity, proper hydration, and recovery
III. Variables to Consider when Designing a Safe Speed, Agility, and Power Program
The following variables should be considered before starting any type of speed,
agility or plyometric type of drills or activities. A balanced strength program is the
foundation to any successful athletic program. Greater strength will protect the
stability of joints and allow you to perform higher impact exercises with less
risk of injury:
1) body type and gender
2) chronological vs. functional age
3) total body weight and % body fat
4) lean muscle and level of strength
5) present and past injuries
6) past and present activity level
7) basic balance, coordination, and body mechanics
8) proper foot wear & surface
9) proper progressive overload, number of reps, frequency
IV. Setting Realistic Goals and Objectives
After taking into consideration the above variables, then it’s time to set realistic
and obtainable goals for your students/clients. It is extremely important to use
"common sense progressive overload" so that the body builds a tolerance and
proper coordination for new types of activity. Remember that some of your
students/clients have not been exposed to this type of exercises and they might
not have the proper balance, coordination, and strength. You must concern
yourself with teaching the easiest drills first and making sure that each individual
has complete mastery of the skill before moving to the next drill. You must be
accountable to assess each individual student/client to avoid the risk of injury.
V. Sports Specific Speed and Power Enhancement
In order to become better at a particular skill the athlete must practice that specific
skill with the following guidelines. Keep in mind that nothing can take the place of
sport specific movements or skills. In fact the following five components define
the rules for determining whether two movements are sports specific or not:
Muscle specificity requires that the exact muscle(s) used in the exercise
must also be used in the athletic skill. Movement specificity requires that the exact movement pattern used in the
exercise must be the same as the athletic skill Speed specificity requires that the speed of movement be used in the
exercise must be identical to the athletic skill.Neurological specificity requires that the motor neuron
recruitment pattern (computer program) be identical to the specific
movement pattern/skill.
Resistance specificity requires that the precise resistance used in the
exercise must be identical to the external resistance encountered in the athletic skill.
VI. Fine Motor Skills
There is a theory that if you use a lighter implement it will increase speed for that sport
specific movement. Lets take the golf swing analysis for an example: if you are looking
to increase the club head speed of a golf swing it is highly recommended that you
practice with the club that you will be playing with on the course. Golf is a very "fine motor skill" that requires perfect biomechanical form. Perfecting the mechanics
of your swing with hundreds of repetitions will help increase your club head speed not a lighter club. A lighter club will create new neurological pathways that could interfere
(negative transfer) with the specific motor pathways that you’re trying to develop.
Increased flexibility and over all strength will have a positive influence on your club
head speed. Of course, after you increase your distance lets hope your hitting the ball straight.
The following are some additional examples of sport specific skills that would be
similar to that of the golf swing: baseball or softball pitching & throwing, baseball
swing, basketball shot, tennis & racquet ball swing, lacrosse shot, hockey shot,
volleyball set or shot, football pass, soccer shot.The same holds true for increasing sports specific power by increasing the
weight of the implement. As a general rule of thumb we recommend that you
do not increase the weight of an implement to increase power for a fine motor skill.
This type of over load training will create negative neurological pathways that
could become a detriment to the skill your trying to enhance.
Never try and mimic a sports specific movement pattern
in the weight room or with cables and tubes!!!
Neurological Enhancement for Gross Motor Skills
On the other hand, movements and or activities that are gross motor skills in nature such as sprinting or throwing a shot put can potentially be neurologically enhanced. NSPA suggest that you never increase more than three to five percent overload or performance. For example take the athlete that uses a bongy cord or treadmill for over speed training in order to increase neurological pathways to run faster. First it is essential that the athlete be properly prepared for this intense overload and that you don’t create negative neurological pathways that could be more damaging than enhancing. It is not an exact science but NSPA would recommend not to exceed the 3-5 % threshold for optimum increases. We highly recommend that you consult a conditioning specialist prior to implementing this type of training program.
VIII. Start with the Basics - Skills that are designed to enhance neurological
education towards perfect form running and movement execution. In addition,
these skills will increase general coordination, body awareness, quick feet, and
reaction time.
Warm-up Drills and Running Form Skills
1) easy jog / stationary lunges & squats
2) heel walks / toe walks / heel & roll on to toe
3) ankle flips & pops / forward & backward
4) lung walks / lung heel to butt / *dorsi flex
5) stationary knee to chest grab / walk / clap
6) stationary high knee / walk / jog / frequency
7) high knee kick out, straight leg taps
8) stationary heel straight to butt / jog / backwards
9) stationary butt kick / walk / frequency / exaggerated lean
10) stationary form running / jog / quick feet / no hands11) form running backwards / no hands12) stationary arm swing, sit on ground (90-degree frequency)13) Windmill and hands on ground lunges left then right
The above drills are excellent for the beginner to learn perfect form running.
The advanced runner can use these drills as warm-up drills and add greater
difficulty and variety by using a jump rope. In order to focus on 40-yard speed
you must practice your stance, starting technique, running form, finishing
form and possibly reaction time. The above drills can also be done in a pool
with the water about hip level for rehab or conditioning.
Basic Lateral Movement and Quick Feet Agility Drills
1) side shuffle / quick vs long steps
2) left leg lead over right
3) right leg lead over left
4) left leg lead under right
5) right leg lead under left
6) over-under / carioca
7) drills 1-6 change in direction (over three back two)
8) 5 yard cone drills change in direction and mix drills
9) 40 yard shuffle (5 out-5 back-10 out-10 back-5 out-5 back)
10) Other equipment: Reebok step, ladder, and dowel rods on cones
Ladder drills
1) facing forward: quick feet & high knees
2) in two out one
3) out side leg cross over to other side of ladder
4) front stand to side out side leg lead
5) front stand to side in side leg lead
6) front stand to side two in two out
7) face the side inside leg lead / outside lead
8) two feet in-out / forward-lateral
9) side two in two out : front leg lead / back leg lead
Hip cross over ladder
Lead leg front/back/carioca
Shuffle Drill
Change Direction while doing drills
What are Plyos?
The word "plyometric" is derived from the Greek word "plethyein", which
means to increase, and from the Greek roots "plio" and "metric", which mean
more and measure respectively. Plyometric exercises have been around for many
years dating back to the Greek Olympic games. The European Track and Field
community introduced the word "Plyos" to the United States in the late 1960’s.
Most coaches that I know have been using plyometric drills they just did not
have a word specifically for the type of drills that they were teaching. In my opinion,
I believe that most coaches are not aware of risk of injuries using plyometric drills
and do not have progression plan of drills i.e.: beginning/intermediate/advanced.
Plyometric exercises incorporate a wide range of quick explosive movements
including hopping, bounding, jumping, and throwing. Plyometrics are designed
to increase coordination, balance, athletic quickness (reaction time) and explosive
power. The difficulty of exercises or skills will vary according to the strength and
fitness level of the individual. NSPA highly recommends that you start with drills
that are easy and progress according to how well the student/athlete adapts.
Basic Physiology
The basic physiology involves the "myotactic reflex mechanism"
(stretch shorting cycle). This reflex takes place when a muscle is being
eccentrically loaded followed immediately by a concentric contraction
(amortization period) of the same muscle or muscles. There are specific angles
that are more favorable for optimum explosive power depending on the particular
movement pattern and force application.
All Coaches must take "Precautions"
The coach must start with fundamental skills and progress gradually so the
student/athlete will have the opportunity to build coordination and a training tolerance
for this type of activity. Constantly assess each individual and how well they are
handling each drill. Plyometric drills are more difficult for student/athletes that
do not have a good strength base and or over weight. Excessive stress to the
lower back, hip, knee, and ankle could lead to injury.
Once the student has built a sound foundation of strength, balance, coordination,
body awareness, and self-confidence he or she is ready to attempt beginning level
plyometrics.
Explosive Movement Drills & Plyometric Skills
The coach must teach proper balance and control as well as landing technique.
The following skills are designed to increase athletic balance, coordination, and power.
When performing higher intensity plyometric skills that fatigue the neurological and
muscular system it is essential that you recover 72 - 96 hours before performing
these skills again. If you are not putting great demands on the neurological system
than 24 – 28 hours should be appropriate.Ultimately you want to duplicate the exact same movement patterns
(sports specificity) that you will be faced with while playing the game or activity.
(outlined in V)
1) skips / skips hips rotate out / backward skips hips rotate out
2) stationary 180 degree hops / moving forward & backward
3) stationary jumps 6-10 consecutive reps (don’t let the knee break 90 %)
4) stationary one leg hops ( caution on movement)
5) stationary lunges (dowel rods) and side to side splits
6) stationary wall jumps 10-20 consecutive reps (mark a spot)
7) 1-5 consecutive broad jumps (must pause between jumps)
8) side to side hops & lungs on Reebok step or 6 inch box
9) side shuffle hops
10) Upper body explosive push-ups from military position / knee position / leaning wall
position /use of 6-12 inch boxes
11) Medicine ball lying chest pass & overhead ball toss12) Medicine ball Torso twister
13) Medicine ball Ab crunchers
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