Stronger Fitter Faster Coaching

Switch x Stiffness = Speed

2 x Speed Drills that I have started using in my own training that cover two key principles of speed development.

First Single A Switch & Stick. Aim here is to be SWITCH the knees in mid-air! This mimics the positions x the actions we want to do at speed. Do this drill as part of a warm up, with big intent to create space under your feet with the knee raised side alongside striking the ground hard with the other foot.

Second, low amplitude straight leg bounds again we are switching but there is less time to prepare to hit the ground. In that way we are training our lower leg in particular to the be create loads of STIFFNESS so we can get the bounce from the floor.

Combine these two drills and combining Switch and Stiffness will lead to more space to spike the ground when you run and less yield when we do spike it so we get that bounce that means we can fly along the ground.

Optimum Priming 🤖

Priming Sessions are great for the pointy end of the season. They are a way fire up the nervous system with fast powerful lifts! Here are 3 simple additions you can use for yours!

Basically we are trying to climb up or surf down the force - velocity curve.

Overspeed or assisted loading to move really fast like the band assisted jumps.
Light weights moved fast like the box jumps.
Slightly heavier weights moved a little slower like the trapbar jumps.
Heavyish weights moved slower like olympic lift variations.

All train power from differing perspectives, and although the body or bar or both move slower the key is to move with as much aggression and intent as possible.

A priming session should be a short sharp session the day before or even the day of your game.

&conditioning

Gym 🔀 Field

What's the biggest thing that can transfer from the gym to the field of play?

Confidence!

A quote from a highly respected S&C coach that always stick with me was that confidence in built in the weight room will outshine any physical attribute you train.

I believe that to be true during finals or post-season.

Also legendary S&C Coach Dan Baker who was the S&C coach during Brisbane Broncos domination of the NRL - he had players hitting PB's week of the grand final! The reason he did it....confidence!

How can you do that?

Pick a key / compound lift you have been doing a while or you feel transfers well to your sport.

Very Low Volume - I'm talking 1 or 2 reps or 1 or 2 sets
High Load Lifts - 90% 1RM + or 9.5 RPE

Move the weight as quickly as you can!

A quick way to do this is reduce the range of motion of compound lifts!

&conditioning

4 Things to Do to Be a Better Athlete

1. Lift Heavier with Maximum Concentric Intent (on the way up)
2. Sprint Fast
3. Jump High
4. Do your conditioning

It doesn't have to be complicated to be effective.

&conditioning