Complete Sports Training - Speed, Strength & Conditioning For Today's Athlete PDF

Complete Sports Training: Speed, Strength & Conditioning for
Today’s Athlete
Toby Brooks, Editor. By Pat Beith, Robert dos Remedios, Bobby
Smith, Pat Livesay, Jr., Lee Taft, Adam Feit, Wil Fleming, Mike
Boyle, Dave Gleason & Sharon Wentworth.
© 2018, Athletes Acceleration, Inc.
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North Attleboro, MA 02760
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Complete Sports Training: Speed, Strength & Conditioning for
Today’s Athlete is published by Athletes Acceleration, Inc.
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ISBN: 978-1-941549-37-7
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Acknowledgements
For my “why,” my boys, Donovan, James, and Cade.
To my beautiful wife Janet, for without her this book literally

wouldn’t have been written.
To Team Acceleration for chasing greatness everyday.
To the best editor in strength and conditioning, Dr. Toby Brooks.
A special thanks to Pat Rigsby for pushing me to finally getting

this book out.
And to the best coaches in the world; Adam Feit, Bobby Smith,
Pat Livesey, Jr., Dave Gleason, Lee Taft, Mike Boyle, Robert Dos
Remedios, Dr. Sharon Wentworth, and Wil Fleming. I can’t thank
you enough for sharing your experience and expertise.
-Pat Beith
4 | ATHLETES ACCELERATION
TABLE OF CONTENTS
01 Introduction: Pat Beith...........................................................6
02 Program Design: Robert dos Remedios.............................. 10
03 Warm-Up & Flexibility: Bobby Smith & Pat Livesey, Jr. ��32
04 Speed Training: Lee Taft.....................................................54
05 Jump Training for Performance: Adam Feit.........................88
06 Strength Training & Olympic Lifting: Wil Fleming............ 116
07 Sports Conditioning: Mike Boyle...................................... 156
08 Considerations for Youth Athletes: Dave Gleason............. 182
09 Training the Female Athlete: Sharon Wentworth.............. 194
About the Authors................................................................... 212
COMPLETE SPORTS TRAINING | 5

01
>>INTRODUCTION
Training Smarter
M
y goal for were better than others. Some
creating this had different philosophies.
book was easy. Some had different
It’s the same experiences and levels of
reason that I training knowledge.
started Athletes Acceleration: Since I didn’t have the
to help more athletes. talent on my side, I was the kid
In September 2004, who would do whatever you
Athletes Acceleration was told him to do. If you wanted a
created with the basic mission workout done at a certain pace,
to provide better training for at specific splits, it would be
our area’s athletes. done that way. Wanted specific
As an athlete myself—a reps and percentages done
Division I collegiate sprinter in the weight room? Consider
(not a great sprinter, but I was it done. Wanted me to eat a
what they say a ‘he tried hard’ certain way? Done.
sprinter)—I never really felt So… not getting results
that I reached my full potential. when I was doing everything
the coaches told me was—
Even if I wasn’t going to be
well—frustrating.
an Olympic-caliber athlete,
I knew I could and should If you have ever felt that
have been better. Losing to way: like you didn’t reach
people you know you can your full potential as an
beat—especially when you athlete, you know what a gut-
know you worked harder—and wrenching feeling that can be.
not improving much over the You can’t go back and change
years starts to get to you. what happened and there is
a feeling of disappointment
And it’s not just losing a
and regret that stays with
single race or not performing
you. I could blame it all on my
well during one game or
coaches, but that takes away
competition that gets you
my responsibility and it really
upset. It’s like you failed your
doesn’t get us anywhere. It was
entire athletic career because
really a combination of factors:
you didn’t reach where you felt
some I could control and some
you should have.
I could not.
I had three different sprint
But that experience was
coaches in my four years in
really my driving factor.
college. I was also a three-
sport athlete in high school, so That started me on my path.
I had many different coaches Instead of complaining
throughout the years. Some about it and wishing I had

better coaching, I decided to You name it, I did it. I wasn’t
become the coach that I had necessarily looking for the
always wanted. edge. I was being pushed
I was focused on making because I didn’t want to let my
sure that all athletes I could athletes down.
reach had the best possibility If you have been coaching
to achieve their full potential, athletes for a while, you know
regardless of talent level. If that one of the best feelings
they wanted to put in the effort, is having an athlete come
I was going to make sure I back years later and share the
gave them everything they impact you had on his or her
would need to succeed. life. And it doesn’t have to be
them getting a D1 scholarship
Let’s just say that I was a
or making the pros. Those
little obsessed.
circumstances happen and it’s
I got pretty much every great, but as coaches, we have
training certification out there. even more impact beyond
Seriously. Aside from the main those already gifted athletes.
certifications: NSCA’s CSCS, Athletes whom we have a part
NASM’s PES, USATF Level II in helping them gain more
Sprints, Hurdles and Relays, confidence, giving them more
USATF Level II Jumps, and the structure, holding them to a
NSPA’s MSPC certifications, higher standard, getting them
I took many other obscure to believe in themselves,
certifications - like the Reebok getting them to realize that
Core Board and Urban other people believe in them,
Rebounding. I was willing to and even getting them to not
take any certification I found feel like a failure because they
that I could somehow justify recognize they put in the work
as having even the slightest and gave their best effort. It’s
carryover to better training incredible what sports can
and developing better athletes. do and what we can do as
(Note: Urban Rebounding does coaches for our athletes. We
not have any relevance when change people’s lives and that
it comes to training athletes. passion—at least for me—
You’re welcome.) keeps me going.
I did an unpaid internship Through my own journey of
with one of the best strength becoming a better coach and
& conditioning coaches in learning from other coaches,
the world. I went to every I have come across some
conference and seminar amazing coaches.
I could afford, read every I don’t believe we can do
speed & power article I could everything ourselves. We need
find in journals and online, to learn from other successful
and participated in forums. coaches. For that reason, I
have brought together some started to transform from
of the coaches I think are the training and coaching athletes
best in our industry so that and running camps & clinics
they can share their expertise to a wider coaching education
and experience to help us all platform. We are able to share
get better. Not only are they articles, videos, and courses
amazing with their information from so many elite coaches
and the results that they get, to help educate even more
but they are amazing teachers coaches. By doing this, instead
who can break down complex of just helping the hundreds
topics and simplify them of local athletes we can now
so it is easier for anyone to impact hundreds of thousands
understand and to apply. of coaches who can, in turn,
I believe that together, impact millions of athletes.
with the right information, The coaches in the
we can elevate the level of following chapters are coaches
performance in our industry - I believe to be the best on
to ultimately help more athletes each particular topic. I have
reach their fullest potential. been very fortunate to learn
During this ongoing from them and have been
learning and networking even luckier to be able to use
process, Athletes Acceleration this platform to spread their
message.
I hope this book
gives you the training
information you need to
help your athletes reach
their full potential.
Keep Chasing
Greatness
-Pat Beith
>>Coach Pat Beith

10 | COMPLETE SPORTS TRAINING
02
>>PROGRAM DESIGN
ROBERT dos Remedios

PROGRAM DESIGN | ROBERT dos REMEDIOS | 11
INTRODUCTION
P
rogram design is them. What is more, they are
arguably the most not so highly specific that
important factor that aren’t applicable to real-
when it comes world clients and athletes.
to strength and Instead, they can be applied to
conditioning. A properly everyone.
designed training program If you search the internet
can mean the difference for examples of great
between winning and losing programming, there is
and can be the determining certainly no shortage of really
factor in whether or not a bad programs out there. Truly
competitive athlete is able to great training programs do
reach his or her goals. The exist, but the overwhelming
same could be said for the majority of training programs
general fitness client, as well. out there are anything but truly
It has been said that while great. Upon even superficial
scripting programming and inspection, many are truly
crafting training programs awful. There are even popular
might be a science, it isn’t products available that are
rocket science. Program heavily marketed with an
design can often seem much intentional randomness and
more difficult than it actually is. unpredictability which not
Many well-meaning coaches only seems to magnify the
and trainers make training far limitations of poorly designed
too confusing and complex programs but is also in exact
when—in reality—the best opposition to the fundamentals
training systems are actually of sound program design.
quite simple. One of the Some programs do have some
primary goals of this chapter is genuinely great exercises, but
to simplify the training system if they are not programmed
and programming as much as properly, they can ultimately
possible. cause more harm than good.
This chapter was generated Program design is all about
from a system that has been designing simple yet highly
tried and tested and proven to effective training programs
work for thousands of people. that apply to performance,
The program design methods fitness, and function. The
to follow are the result of over focus should be on targeting
30 years of experience and essential movements to ensure
have generated results for that function and balance is
those who have experienced inherent throughout its design.

There are many options to WORK. If you gradually
choose from when designing a increase your ability to work,
program, including traditional you will gradually increase
training sessions, density your ability to push your
circuits, timed training, and training loads, volume, and
countless other options. With workouts in general. Think of it
any individual program, as putting a little money in the
however, there exists a clearly bank every single day. Over
defined purpose behind each time you will be able to afford
and every exercise. bigger and better things.
When starting to design The same holds true for
any program, ask the following your physical state. When
questions throughout the you get in better shape, you
process. can take on more challenges.
• Is it important? Everything done in this
program is based on this
• Is it functional? philosophy. Every workout
• Is it effective? template, exercise list, and
• Is it efficient? training sequence will help
you develop and continue
If the answer is ‘no’ to
to build upon these steady
any of these questions, you
increases in work capacity
may need to reevaluate the
which will result in a fit,
exercise or workout you are
functional, and physical body
programming.
that is ready for ANYTHING.
Philosophy Movement not

The philosophy and
bedrock of a sound Muscles
training program is WORK When designing a training
CAPACITY. program, the focus should be
Regardless of whether it’s on movement, not on particular
an athlete preparing for the muscles. You have probably
professional ranks, a weekend heard this premise for years,
warrior trying to get more fit right? Well, it’s true. You really
for those pick-up basketball should address your training
games, or a stay at home mom from a MOVEMENT standpoint
wanting to drop a few dress instead of thinking about
sizes, WORK CAPACITY is training specific muscles.
the key to reaching stated There are some very important
goals. But what, exactly, is the movements that should be
meaning of “work capacity?” addressed in your training,
It’s pretty simple, really. The and in doing so, you’ll be able
primary goal is to help people to hit ALL of the muscle groups
increase their ability to DO and never have to worry about
imbalance or dysfunction.

Essential Movements be addressing all or some of
The essential movements/ these movements each session.
movement patterns used here In addition, some crucial
are probably similar to many nuances are emphasized
that you have seen before. during training. Specifically
They include: making sure to incorporate
unilateral and multi-planar
• Explosive (as this is a
training when at all possible
standalone category that
is critical. Each category will
we ALL should address
have a variety of exercise
in our training) involves
options and you simply select
not just maximal strength
one for each category as you
but the ability to express
build your workouts.
strength in minimal time
(which is, by definition, As you develop your
power) program, one way to think
of your overall design is in
• Pushing includes hori-
terms of movement menus.
zontal, vertical, and rotary
When you open a menu at a
movements away from the
restaurant and you ‘design’
body
your meal, you have all of
• Pulling includes horizon- the different food choices
tal, vertical, and rotary neatly categorized to make
movements toward the ordering your meal simple.
body You have drinks, appetizers,
• Knee Dominant includes soups, salads, main courses,
squatting, stepping, and desserts, etc. When you look at
lunging patterns desserts, for example, there’s
• Hip Dominant addresses a whole bunch of different
hinging and can include desserts there. Then you
knee flexion as it works look at appetizers and there’s
in combination with hip a whole different group of
extension food choices. Without all of
these categories on the menu,
• Core Demands include selecting a meal would be
both rotational and an- very difficult. The same is true
ti-rotational demands and when designing a workout
also pillar or planking or a training program. If you
demands just select random exercises
An efficient way to organize that have no purpose, it not
exercises in a training system only becomes very difficult to
for any person is to categorize envision the bigger picture, it
the exercises into these six makes designing the program
essential movement patterns. a mess. If you think of each
Depending on the program movement category as like a
you choose to create, you will section in the menu where you

have specific exercise choices, addition for many reasons—
it becomes much easier to one of the most important
design a program. being that multi-planar
Depending on your movement patterns are highly
equipment, your experience functional. Even walking is
or training history, your a tri-planar movement, so
familiarity with particular from a functional standpoint,
exercises (like an Olympic it just makes sense to train in
lift for example), and several multiple planes.
other factors, you may not When programming
choose to do every exercise multi-planar exercises,
that may belong in a particular keep in mind that as far as
movement category. This is resistance training goes (and
okay since each essential movement in general), both the
movement has so many transverse and frontal planes
choices. We have a lot of are commonly neglected.
different ways to train these You should also be sure and
movement patterns. The point add variety in regards to
is to be sure to select exercises symmetry, as well, using both
from each of the essential symmetrical (bilateral) loads
movement categories when and asymmetrical (unilateral)
designing a program. loads consistently. If you want
to build complete machinery,
Planes of you have to train all planes of
movement and load the body
Movement in a manner that reflects the
In addition to the essential
variable magnitude, direction,
movement patterns, planes
and frequency with which it
of movement should be
addressed as you design your will be loaded during sports
training programs. When at participation.
all possible, try to focus on A final note on movement:
movements other than the definitely consider the joint-
sagittal plane. This is not to by-joint approach to mobility
say that it is bad to train in and stability as you design
the sagittal plane or that you your training programs. The
shouldn’t ever train simple joints alternate from a primary
push/pull or flexion/extension function of mobility to stability.1
movements. There are For example, travelling
undoubtedly many beneficial proximally up the lower
exercises performed in the extremity, the ankle typically
sagittal plane. However, you requires added mobility while
should be moving out of it the knee requires added
fairly regularly. Combination stability and the hip added
plane work is one way to mobility.1 Likewise, the lumbar
accomplish this and a great spine typically requires
stability while the thoracic are four primary periods
spine requires mobility. The beginning with a preparatory
scapula requires stability while period consisting of high
the glenohumeral joint at the volume and lower intensity or
shoulder requires stability.1 loading. Next, the transition
When programming exercises, period starts a move toward
it is essential to keep this joint- more technical aspects
by-joint approach in mind. of training. Following the
How we are built is by design first transition period, the
and how we train should be by competition period is marked
design, as well. by high intensity is and a
concurrent relatively lower
Periodization volume during the in-season
Now that the blueprint phase. Finally, there a second
is there, what about transition toward end of the
periodization? How should season or transition to the off-
we cycle our volumes/loads? season with active rest allows
Should I use a linear or for adequate recovery before
undulating system? What about the process starts over again
circuits? What about times of the following season.2
year? What about seasons? The
bottom line is that you HAVE to
have a plan! One of the keys to
an effective training program
comes down to how you decide Figure 1.1:
to design your periodization. Joint-by-joint
approach
Linear Periodization to optimal
One of the most frequently movement
used periodization schemes
for program design is the
traditional linear scheme.2
With the linear scheme, there
Table 1.1: Joint-By-Joint Approach to Optimal Movement

Joint Primary Needs
Ankle Mobility (sagittal)
Knee Stability
Hip Mobility (multi-planar)
Lumbar Spine Stability
Thoracic Spine Mobility
Scapula Stability
Glenohumeral Joint Mobility

Figure 1.2:
Traditional
linear
periodization
scheme
Table 1.2: Linear Periodization: Off-Season

Weeks Phase Sets x Reps
1-6 Hypertrophy 3-4 x 8-10
7-10 Strength 3-4 x 4-6
11-12 Peak power 3-4 x 1-4
Table 1.3: Linear Periodization: In-Season

Weeks Phase Sets x Reps
1-12 Strength & Power 3-4 x 1-6
Undulating/ Non-Linear Peri- Alternating Linear Periodiza-

odization tion
Unlike linear periodization, Linear periodization is
an undulating periodization probably the most common
scheme does not involve a style of cycling in the
significant amount of time performance-training world
spent in any one particular and has certainly been used
segment whether high-volume/ by strength and conditioning
low-intensity or low-volume professionals for decades.
high-intensity. Instead, volume This is a style I used for about
and intensity are cycled on a 15+ years with great success.
weekly or even daily basis.2 A quick story to enlighten

Figure 1.3:
Undulating/
non-linear
periodization
scheme
everyone as to why I made of the talk, the legendary Al

a change away from this Vermeil approached me and
style: Back in 2004 we won told me how great my talk
a Junior College National was—no small praise given
Championship in football at the fact that Vermeil is the only
College of the Canyons. We strength coach to have World
basically ran roughshod over Championship rings from both
anything in our paths. We the NFL and the NBA. He is
hung our hat on outworking also the only strength coach
everyone and being bigger, who has coached in the NFL,
stronger, faster, and in better NBA and MLB. Needless to say,
condition than anyone on the after receiving accolades from
planet. We used a traditional Al Vermeil, I was glowing.
linear periodization system He then asked me a
which meant we used an ‘in- question that would lead to a
season’ maintenance phase for mind-shift in my training from
the entire season. that day forward. He asked,
This means we were lifting “Dos, do you think you may
in the 85-95% 1RM range in all have over-trained your kids
of our lifts for approximately that season?” What?! What
four months, all the while could he mean? I mean, the
conditioning more than anyone end justified the means, right?!
in the country, practicing, and I drove back to my hotel and
playing games. I was a proud couldn’t stop thinking about
papa as our injuries were the question Al had asked me.
virtually non-existent and, of Then I started to think about it:
course, we were the best in what if I DID overtrain my kids?
the country. I presented my What if I was actually lucky I
training program at the NSCA didn’t have any injuries? When
Sport-Specific conference I thought about it, lifting that
in January 2005 and it was hard and heavy for that long
a great success. At the end under all those circumstances

CAN’T be healthy for anyone! season with my football kids,
This is when I sat down we did not address functional
with my good friend Alwyn hypertrophy (which is
Cosgrove and we started extremely important) for FOUR
talking about different MONTHS.
periodization models. The The alternating linear
concept of “alternating linear” system is a combination
periodization came to light. between traditional linear and
I knew I didn’t want to use a undulating or non-linear.2 With
pure undulating cycle with this system, we don’t undulate
my athletes as I did not think
workout-to-workout with a
they would thrive in that type
high volume/low intensity
of system but I also knew
one day and then low volume/
they could thrive in a system
that shifted between high high intensity the next workout
intensity/low volume work and then cycle back and forth.
and moderate intensity/high This is not even done week-to-
volume work every 2-3 weeks. week. Instead, the alternating
Moreover, in a system like linear system is divided into
this, we are never more than three-week blocks. This means
2- 3 weeks away from either that the athlete, client, etc. is
strength or hypertrophy work never more than three weeks
at any time during the year. away from either hypertrophy
Looking back at my successful or strength/power.
Figure 1.4:
Linear vs.
undulating
periodization
models
Table 1.4: Alternating Linear Cycling

Weeks Phase Sets x Reps Sets x Reps
(explosive)
1-3 Hypertrophy 3-4 x 10 3-4 x 5
4-6 Srength/power 3-4 x 5 5-4-3-2
7-9 Hypertrophy 3-4 x 8 3-4 x 5
10-12 Strength/power 5-4-3-2 4-3-2-1

One of the best parts of an offers too little change while
alternating linear periodization an undulating scheme requires
system is that it is not just great too much change. From a
from a performance training training perspective, frequent
standpoint—it is valuable for change is good, unless it’s too
the general population too. frequent. Not enough change
In addition to peak athletic leads to neglecting a targeted
performance goals, it has phase for long periods of
proven beneficial simply from time. On the other hand, too
a “getting fit” and “getting in much change does not allow
shape” standpoint. The reasons the client, athlete, or whoever
for this are likely because
happens to be doing the
while it effectively addresses
program any kind of comfort
the entire spectrum of our
in knowing how much to load,
strength training, it also helps
what dumbbells to grab, how
with boredom, stagnation, and
that set is going to feel, etc.
plateaus, as well. Hypertrophy,
strength, and power are Using the alternating linear
all important for everyone. system solves these problems
Even the general population and provides the perfect
will cycle through these amount of change in a training
because they will see more program.
development, more growth, Here are our basic cycling
and better changes. protocols based on a total
An alternating linear fitness, hypertrophy, or
system also includes just the strength/power emphasis
right amount of change. In my program. The numbers
experience, a linear scheme represent sets x repetitions:
Table 1.5: Total Fitness Protocol
Weeks Explosive Core All Others
1-3 3x5 3 x 10 3 x 10
4-6 4-3-2 3x8 3x5
7-9 3x5 3 x 10 3x8
10-12 4-3-2 3x5 5-4-3
Table 1.6: Hypertrophy Protocol

1-3 3x5 3 x 10 3 x 10
4-6 3x5 3x8 10-8-6
7-9 3x5 3 x 10 12-10-8
10-12 3x5 3x8 10-8-6

Table 1.7: Strength Protocol
1-3 5-4-3 3 x 10 3x5
4-6 3-2-1 3x8 5-4-3
7-9 4-3-2 3 x 10 3x5
10-12 3-2-1 3x5 3-2-1
Workouts, Volumes, issues like not enough

equipment, etc. could certainly
Duration impact that time.
When starting to design
your program, there are a Training
few considerations to keep in
mind. It can be a good idea to Sequences
map out some totals for your Depending on how many
workouts as far as sets, reps, days per week you want
and timing are concerned. to train, your goals, your
With sets, we don’t typically time etc. you can choose
go above 20-25 sets total in from four different training
a session. We also do not sequences, including the full
typically count warm-up sets body sequence, the push/pull
in that total. Rep counting sequence, and the density
schemes and timed schemes training sequence. Each has its
(number of reps completed own strengths and weaknesses
in a certain amount of time) and will be discussed
can be utilized as opposed to individually to follow. The
the three-week alternating full body sequence is a well-
linear scheme as well. When balanced program that focuses
thinking about the amount of on hitting all the movement
time a workout should take categories each session. The
from start to finish, the strength push/pull sequence is best
portion (the main portion of suited for those looking to
the workout; those 20-25 sets) focus on strength and who want
should not be more than 35- to train more frequently, while
40 minutes, particularly if you the density training sequence
have an hour with your athletes is much like the full body
or clients. If it does take longer system but the focus is more
than this, you may be doing of a hybrid of metabolic and
something wrong. The loading strength training.
could be off, the rest could be
too long, etc. Regardless, there Full Body Training Sequence
is certainly a more efficient In a full body sequence,
way to get the work in during we will use super sets and tri-
35-40 minutes. Logistical sets to assure we are training

all our essential movement • Knee dominant
patterns and also incorporating • Pull
mobility. This is a sample
workout sequence: • Mobility
• Tri-set 3
Full Body • Hip dominant
• Tri-set 1
• Push
• Explosive
• Mobility
• Core
These are performed in a
• Prehab tri-set fashion before moving to
• Tri-set 2 the next tri-set sequence.
Table 1.8: Full-body style workout example

Movement Exercise Strength Reps Hypertrophy
Reps
Explosive Hang clean 1-6 5
Core Ab wheel 5-10 8-10
Prehab TRX W-Ts NA NA
Knee BB front squat 1-6 8-10

dominant
Pull Pull-up 1-6 8-10
Mobility ASLR NA NA
Hip dominant Glute/ham 1-6 8-10

raise
Push Push jerk 1-6 8-10
Mobility Squat to stand NA NA
Push/Pull Sequence Pull

In this sequence, we • Explosive core
won’t target ALL the essential • Knee dominant horizontal
movements each session rather, push
we will pick a push or a pull
• Vertical mobility push
pattern and train all those each
session. These are performed in
super-set fashion before moving to Push
the next exercise pair. • Explosive core
• Hip dominant horizontal push
• Vertical mobility push

Density Sessions • Push
Density sessions are one • Pull
of my favorite training styles.
• Hip dominant
Most of the gyms I have
consulted with and the trainers • Core
I have in-serviced end up • Mobility
using density-style sessions You can choose a
almost exclusively as their hypertrophy style density
training method of choice. This performing 8 repetitions
is because for overall fitness, of each exercise with
body shaping, and work approximately your 10-
capacity it is tough to find a 12RM loading or a strength-
more effective protocol. style density performing 5
This style of training is repetitions of each exercise
performed like a circuit with approximately your
and our roundabout goal is 8RM loading. The goal in any
to average 60-90 sec. per density is either to complete
working set. In other words, in a given amount of rounds
a 7-exercise circuit round you and record the time or to set
would want to complete it in a time period and see how
approximately 7-10.5 minutes. many rounds/sets you can
The goal in a density session accomplish.
is to not only push your Perhaps the best part of a
loading but to also push your density session is how easy it is
training tempo/pace. to quantify. You can repeat the
same exact circuit using the
Density Circuit same reps/ loads and compare
• Explosive your completed sets or the time
• Hip dominant it took to complete a specific
Table 1.9: Density-style workout example

Movement Exercise Rounds Duration Strength Hypertrophy
Reps Reps
Explosive Hang muscle 4 30 min 5 5
snatch
Knee USB bearhug 4 30 min 5 8
dominant squat
Hip dominant SL DB RDL 4 30 min 5 8
Push BB push press 4 30 min 5 8
Pull TRX low row 4 30 min 5 8
Core Band Pallof 4 30 min 5 8
press

amount of rounds. Using this • Pull
strategy, you CANNOT lie to • Hip dominant
yourself in this respect and
many people love this about • Core
this training style. • Mobility
Timed circuits are the
Timed Circuits same as density circuits as
Timed circuits are not the far as loading and rep-range.
same as the aforementioned As I mentioned previously,
training sequences. Instead, we still want to prescribe all
think of these as great essential movement patterns
metabolic workouts that still but how we are going to train
adhere to our movement within them is very different.
prescription. Consider These exercises will typically
the difference between involve bodyweight exercises,
performing a tough set of 8 kettlebell swings, battle ropes,
reps of front squats with a solid TRX moves etc. all performed
load vs. a set of air squats in 30
with a set work and rest timed
seconds.
period. Timed circuits are
Here is how we would want a great way to dial up the
to design a full body timed loads and make sets more
circuit. The loading on these accountable and verifiable.
circuits is MUCH less than People tend to respond to time
any of the others. prescriptions as mandating
work and rest times helps focus
Timed Circuit on maximizing work during
• Explosive work intervals and rest during
• Hip dominant rest intervals.
• Push Rest intervals also allow
Table 1.10: Timed circuit (15:45) example

Movement Exercise Work Rest Rounds Rep Range
Explosive USB clean 15 sec. 45 sec. 4 5-8
Knee 2 KB squat 15 sec. 45 sec. 4 5-8
dominant
Hip dominant KB band 15 sec. 45 sec. 4 8-10
swing
Push DB bench 15 sec. 45 sec. 4 5-8
Pull Chin-up 15 sec. 45 sec. 4 5-8
Core Standing ab 15 sec. 45 sec. 4 5-8
wheel

for the ability to coach, cue, then it is probable that the
and correct. 15 seconds of load is too heavy or too light.
work with 45 second rest An exception to this is high
intervals (15:45) or 20:40 intensity explosive movements
timed sequences seem to be like plyometric pushups,
optimal to reinforce proper loaded jumps, etc. which may
loading and intensity. If you’re go over the rep range at times.
completing less than 5 reps or One of the great things about
more than approximately 10 timed circuits is that they are
reps in the given time frame, highly quantifiable.
Table 1.11: Sample traditional circuit

Sample Workout #1 Sample Workout #2
Explosive KB swing X 10 Burpees x 10
Upper push Push-up x 10 DB push press x 10
Upper pull Suspended row DB rows x 10
Core Body saw x 10 1/2 TGU x 5 ea. side
Lower Side lunge x 10 KB RDL x10
Metabolic Circuits is the goal with all essential

Metabolic circuits are great movements with high volume
for a number of reasons. Not sets. Once again, the TIME
only can they be great with setup gives us the chance
time constraints, but they are to coach or cue during rest
also aligned with the athlete periods. Some examples might
or client goals whether its include TRX Row/Pushup @
fitness, fat loss, body change, 15-20 reps per 30 sec., KB
feel better, or to build work swings at 15-20 reps per 30
capacity. Metabolic circuits are sec., or battle ropes, jump
effective, efficient conditioning rope, MB slams, etc. at or near
using short, intense training maximum velocity.
sessions. They can be more On the other hand, if the
anaerobic or aerobic. They are goal is recovery, then 60
also easy to adapt to all fitness seconds of work to 60 seconds
levels. of rest would be the timing
Metabolic circuits are as it is much more aerobic.
focused on more mechanical These exercises would be
work with less loading, but rhythmic, continuous, and
intensity will still be relatively lower intensity. For example,
difficult. 30 seconds work jump rope, battle ropes, slams
to 30 seconds rest (30:30) is etc. but at lower velocities
what we typically do if WORK or mobility drills, carries,

crawling/rolling/flow patterns up your protocols regularly as a
could all be used. way to self-regulate. Remember
to focus on full-body training
High-Intensity and balancing movement
patterns in your circuits. Avoid
Interval Training back-to-back exercises that
High-intensity interval
tax the same muscle movers to
training (HIIT) involves
prevent local muscular fatigue.
repeated bursts of high
When planning HIIT workouts,
intensity activity combined
use realistic work-to-rest ratios
with rest intervals to maximize
to optimize work bouts and
results in short periods of time.
limit HIIT-focused workouts to
HIIT can include resistance
2-3 times per week to allow for
training methods and can
recovery.
be beneficial in eliciting
tremendous changes in our
biochemical physiology,
Complexes
Complexes are what I
therefore resulting in
call “the KING of all cardio
superior fitness and fat loss
strength training.” Nothing can
improvements. Types of
elicit the sheer anguish and
HIIT session formats include
workload as a well-planned,
traditional circuits, timed
appropriately loaded complex.
intervals, density sessions, and
Complexes can be used as a
complexes.
warm-up tool as a stand-alone
You must take the training workout (perform 3-4 sets of
and fitness level of your client several different complexes),
into close consideration when or as a finisher. Complexes
planning and creating your can be more strength or more
HIIT circuits. There will be endurance-based depending
times when you will want to on your total volume and
focus more on mechanical intensity.
work simply to build work
capacity in less fit individuals Finishers
with longer work bouts and Ending a training session
shorter rest periods. There will with a finisher is a great way
also be times when you will to drop a little more sweat
want to kick up the intensity equity into your “work capacity
as a “finisher” at the end of a bucket.” A finisher should be
training session. These should 2-5 minutes maximum and
last no longer than 3-4 minutes. should be high-intensity with
Be sure to use familiar maximum effort. This is where
exercises and training a Tabata might be appropriate,
equipment when planning your including 4-8 bouts or with
HIIT circuits. You should also variations like 15:15, 10:20, or
progress/regress and change- even 5:25.

The Movement The following is a list of
explosive exercises. Notice
Categories that the goal is triple or
When it comes to training, it QUADRUPLE extension for
is VERY important that we not the most part meaning we are
neglect essential movement forcefully extending at our
patterns and also train our ankles, knees, hips, and even
body as it best functions in lower back via various moves,
the real world. For example, loads, and using various tools:
we want to make sure we are
pushing and pulling with even Explosive
volumes and that we squat, • Clean/snatch pull
hinge, and rotate as we do in
• Hang jump shrug
everyday activities. We also
want to work our muscles the • Hang high pull
way they function in real-life. • Hang clean
For example, our biceps would
• Hang muscle clean
never function in pure elbow
flexion isolation in a normal • Hang snatch
activity. Instead, it will almost • Hang muscle snatch
always function in unison with
• Dumbbell hang snatch
shoulder extension (think of
pulling something toward you • Belt band jump squat
or starting a lawnmower). Let’s • Band broad jump
take a look at each movement • Band vertical/split jump
category and some exercises
that fall into each category. • Band ice skater jump
• Jump squat bar
Explosive • Seated box jump
This is more of a TYPE of
• Split jump/med ball/band
movement versus an actual
movement pattern but it • Iceskater med ball/band
is an extremely important • Med ball scoop/thruster
category. EVERYONE needs
• Kettle bell high pull (triple
to be addressing some sort of
ext.)
explosive movement in every
training session. You may ask • Sandbag clean 
why, and there are several • Sandbag snatch
reasons. First, our explosive • Sandbag rotational snatch
abilities are perhaps the first
thing that begins to diminish • High pull
with age. Second, explosive • Kettle bell clean 1
movements can help with • Kettle bell clean 2
our strength, balance, and
are also very challenging • Kettle bell snatch
metabolically. • Kettle bell 1/2 snatch

Knee Dominant (Squat, Step, also involve flexion of the knee
Lunge patterns) in unison with hip extension.
This is a large category Below is a list of hip dominant
since it includes so many exercises in our program:
variations of knee dominant
movements. There are also Hinge/Hip
a lot of variations of squats, • Romanian dead lift (RDL)*
lunges, etc. These movements • 1-leg RDL*
all incorporate a knee-driven • Slide RDL*
“push” into the ground to
extend the hip and the knee in • Kettle bell Swing
unison. The following is a list • Stagger swing
of knee dominant exercises in • Skier swing
our program. The * indicates
• Band swing
a choice in loading for these
movements (i.e., barbell, kettle • Back extension
bell, sandbag, etc.). • 1-leg back extension
• Glute/ham raise
Squat/Lunge/Step
• Front/back squat • TRX supine hip extension
leg curl (SHELC)
• 2 kettle bell squat
• TRX body saw
• Goblet squat
• Slide SHELC
• Sandbag bearhug squat
• Ball SHELC
• Rear foot elevated squat*
• Side squat* Pushing
• Lunge* Pushing involves any
• Reverse lunge* vertical or horizontal upper
body pushing movements.
• Side lunge* For example, think bench
• Drop lunge* press and shoulder press-type
• Step-up* movements. The following is
a list of Pushing moves in our
• Lateral step-up* program. Note that I prefer
more unilateral moves in
Hip Dominant general but especially with
This category is dominated pushing exercises as the
by “hinging” movements. For demands are much greater
example, think a movement than traditional bilateral ones.
like a kettle bell swing where
the shins remain vertical while Vertical Push
the torso creates an angle or • Strict press*
lean. These moves are driven
by the glutes, hamstrings, and • Push press*
lower back. They can however, • Push jerk*

• TRX handstand pushup armpits) serves many functions
• Horizontal Push and has many demands. These
demands and functions can fall
• Bench press* into two categories: rotational/
• 1-arm dumbbell bench anti-rotational and pillar/anti-
• Incline bench* Extension movements.
• Dumbbell 1/2 bench Let’s start with the
rotational movements. These
• Push-up variations
are movements that require
• TRX push-up us to rotate our body via a
dynamic coordinated torso,
Pulling hip, and rear foot rotation. It is
Pulling involves any upper IMPERATIVE that the emphasis
body vertical and horizontal is placed on the mechanics of
pulling movements. For this the internal rotation of the rear
category, think chin-ups and hip and rotation of the rear
DB rows. The following is a list foot to avoid over-stressing the
of pulling exercises commonly lumbar spine during dynamic
used in programming. rotational exercise. For the
anti-rotational exercises, the
Vertical Pull emphasis is to overcome a
• Pull-up load that is trying to rotate the
• Chin-up body. The following is a list
of rotational/anti-rotational
• Neutral pull-up exercises in our program:
• Side-to-side pull-up
• Mixed-grip pull-up Core/Rotation
• Band palloff press
• Cable pull-down
• Landmine 
• Horizontal Pull
• Medball rotations
• Dumbbell unsupported
row • Medball cyclone slam
• Dumbbell supported row • 1/2 Turkish get-up 
• TRX row • TRX pull-push
• TRX partner row • TRX soup stir
• TRX 1-arm row • TRX Rip slap shot
• Cable row • TRX Rip triple strike

• TRX Rip pitch fork
Core Rotation & Core Pillar • TRX Rip 1/2 kneel chop
I probably don’t need to • TRX Rip 1/2 kneel lift
talk about how important this
category is but I do need to • Kettle bell windmill
talk about how the core (hips to

When we think about the Programming is a critical
concept of creating a pillar, skill that is absolutely essential
we should think of planking in ensuring the success of
or placing stress on our core any long-term training plan.
that forces us NOT to extend While the process can seem
our lower back. These can be daunting, if approached
static-style holds or they can systematically and refined
be much more dynamic. The over time, the concept of
following a list of our pillar/ programming will become
anti-extension exercises. less an obstacle to overcome
and more a valuable tool
Core/Pillar with which to leverage the
• Plank  overall effectiveness of any
• Side plank (reach) training plan. By applying
contemporary training
• Ab wheel methods in a systematic and
• Slide saw planned way, the strength
• Rolling plank & conditioning professional
can ensure improved athlete
• TRX body saw  buy-in/compliance as well as
• TRX Superman improved overall outcomes
• TRX falling plank in terms of enhanced
performance and increased
• Summary
resistance to injury.
References
1. Boyle M. Advances in Functional Training: Training
Techniques for Coaches, Personal Trainers and Athletes.
Santa Cruz, California: On Target Publications; 2010.
2. Haff G. POINT/COUNTERPOINT: Nonlinear Versus Linear
Periodization Models—Counterpoint. Strength Cond
Journal. 2001; 23.

>>WARM-UP & FLEXIBILITY
03 BOBBY Smith
and
PAT Livesey, Jr.
WARM-UP & FLEXIBILITY | BOBBY SMITH & PAT LIVESEY, JR. | 33

Warm-Up & Flexibility
Introduction
T
for the training session, so
he warm-up should bringing energy or “bringing
be performed prior the juice” each and every
to physical activity time is critical for athlete
in order to prepare preparation. By bringing the
the athlete for the energy level up, athletes will
training session ahead. It is be motivated and prepared for
important to teach any athlete a training session.
the importance of the warm- Organization is the key
up, as it is beneficial both to success, so making sure a
physically and mentally.1–5 designated space is laid out for
Along with improving mental the athletes is important. The
focus, the warm-up can provision of such an area is
help prepare the muscular important because it helps the
and cardiovascular systems athlete mentally transition from
by increasing core body the world outside and all its
temperature, increasing joint demands to the training task at
range of motion, and reducing hand. For example, a specific
the risk of muscular injury by designated space on turf with
improving the elasticity of the two rows of cones spaced four
muscles.3–5 While selection yards apart is sufficient. Two
and pairing of exercises is athletes can comfortably fit
crucial to a successful warm- in between each set of cones
up, proper organization and subsequently focus and
and spacing maximize the prepare to dominate their
likelihood of successful training session.
implementation.1
Coaching &
Environment, Assessment
Space, and Organization is important
for assisting athlete mental
Organization preparation, but also is
When it comes to essential to assist the SCP in
implementing a successful properly positioning him or
warm-up, there are a few herself to best lead and instruct
crucial details that arise. every athlete. Watching for
Most notably, the strength mobility and stability at each
and conditioning professional corresponding joint through
(SCP) needs to first create the the warm-up, the SCP will be
environment and set the tone. able to assess each athlete’s
The warm-up sets the tone movement patterns during this

time and making coaching like to focus on those points
corrections as needed. At depending on the goal(s) of
the same time, while such that day’s training session
observations are important for or movement session. For
the athlete’s motor control and example, on squat days, the
motor learning, this period of athlete will place more focus
time is also beneficial to help on hip mobility and glute
the SCP make an overriding activation. On the other hand,
assessment regarding each on bench days, the athlete will
individual athlete’s mental place more focus on shoulder
readiness for the session. Are mobility and activation of the
the athletes ready to train? rear deltoids.
Do they seem “off?” Are they
Along with the relationship
dealing with issues at home,
between the warm-up and
school, or elsewhere? In
lifts, it is also important to
many respects, the athlete’s
have a relationship between
psychological state is similarly
the warm-up and movement
important as their physical
patterns for that training
movement patterns and proper
session. In our setting, if the
coach positioning and cueing
athlete is focusing on linear
can be essential in ensuring
movement, then we will focus
the proper tone is set prior to
our dynamic prep in the linear
training.
plane, and vice-versa for
movement in the lateral plane.
Objective/Goal The most important thing is to
Setting make every minute of training
As mentioned before, the count, and 15 minutes from
coach sets the tone for the break out to shoes on is what
warm-up and the training we have found is what works
session. On any given day, best for us.
the warm-up will cover
generally the same joint-by- Structure
joint approach to prepare the It is important to have
body for movement and lifting. structure in any part of a
The goal of this warm-up is training session, especially
to increase range of motion, during a warm up. Our warm-
activate certain muscle groups, up is typically 15 minutes
improve stability of the joints, long. From shoes off to “drink
and reduce the risk of injury. it up” is 15 minutes. Within
Depending on the goals of this 15 minutes we go through
the given training session, the a joint-by-joint approach
SCP should find a relationship adapted from Mike Boyle and
between the major lifts, Gray Cook (to be discussed
movements, and warm-up in the next section). Lining
focus. In our setting, we our athletes up in two lines
as previously mentioned, we exercise selection, and load
keep our athletes in place to prescription possible, but if
stretch, but use completely the athlete’s neuromuscular
dynamic movements. patterns are off, what good is
Research has consistently any of the fancy stuff? Instead,
shown that dynamic rather breaking down the complexity
than static stretching is more of the movements is a much
beneficial for training sports needed goal and the warm-up
performance.3–6active warm- is a great place to start. With
up (WU active warm-up each movement that we ask our
(WU Within the 15 minutes, athletes to perform, we need
we incorporate four tri-sets. to assess if proper movement
Within each tri-set is one CNS of that muscle or joint is being
preparation exercise followed performed.
by two dynamic movements Looking at the strength
performed in place with CNS of the muscles above and
prep for 20 seconds followed below that joint: is proper
by the dynamic movement for mobility being performed?
anywhere between 5-12 reps. Considering the range of
The dynamic movements are motion of the joint through
repeated for two sets each but certain movement: is proper
CNS prep is performed only stability being performed?
once. Following the four tri- From the bottom up, the joints
sets, we will go into plyometric of the body alternate with a
prep where we perform a series of mobile and stabile
regressed version of that day’s joints.7 Mobility is the ability
plyometric jump. Shoes will go of the joint to move through a
on after warm up and a quick set range of motion freely and
moving dynamic set will be easily.7 Stability is how well
performed, moving 10 yards a joint can maintain position
and back for two sets. when an exterior force is being
applied. Limitations in either
Joint-By-Joint range of motion or stability can
Approach help pre-determine or explain
Using an adaptation of non-contact injuries.7
Mike Boyle’s joint-by-joint Lets start with the foot.
approach, we start from As with all motor control,
square one to identify the movement of the foot is
weaknesses and strengths handled through a top-
of the athlete.7 Assessing the down/descending pathway.
function of each joint through Specifically, the motor cortex
basic movement patterns is of the brain sends signals out
key to a successful training to the periphery of the body,
program. A program could down the spinal cord, and into
have the best rep scheme, the hands and feet in order

to move, stabilize, mobilize, to functional instability of the
and produce force, among foot one year later.2. Persistent
other things. However, what is mechanical varus instability of
often overlooked by the SCP the talus in the ankle mortise
is the fact that an ascending was a possible cause of
sensory pathway in which functional instability one year
the proprioceptors send after injury in four (or perhaps
information back up through six
the body is also active. This Unlike the ankle, the knee
is why we have our athlete’s typically needs increased
warm up with shoes off. stability in order to ensure
As coaches, when giving appropriate force transfer
verbal cues to perform a drill both up and down the kinetic
or exercise, we often point out chain. With focus on stability
how to use our feet. “Hit down and the knee being a hinge
on the ball of the foot.” “Push joint that moves most readily
through the heel of your foot.” in the sagittal plane, we often
“Dorsiflex your toes during see problems when the knee
acceleration.” “Grab the turf moves in the frontal plane into
with your toes.” If we are going varus or valgus which can
to focus on the movement of lead to injury.10,11 In the case
the foot so much, we have to of training youth athletes, we
make sure that it is functioning often see a correlation between
properly during the warm up stability of the knee joint and
and providing stability through ACL injuries.
the warm up. As we continue to progress
Moving proximally, the proximally to the hips, we
ankle is the up next and switch back over to mobility.
mobility is usually the focus It is worth noting that when
point. The ankle needs to be talking about these structures,
able to freely move in multiple mobility and stability will
directions: dorsiflexion, alternate. The hips, being a
plantar flexion, inversion, and ball and socket joint, have
eversion. Sifting through non- a greater intended range of
contact ankle injuries, those motion than most of the joints
who suffer from chronic ankle in the body. The main focus
sprains frequently have limited when analyzing the hips is
range of motion when going the authentic mobility that it
into dorsiflexion.8,9and twenty possesses.
similar patients with a simple Often, the common
sprain of this ligament, have problems of the hips are
been followed for one year. caused by compensations
The physical and radiological made in order to function
findings upon the completion through certain limitations.
of treatment have been related Whether they are cause by a
previous injury or weakness both the thoracic spine and hip
in the body, a limitation is still joints.
a limitation and it needs to be Thoracic spine issues
addressed. We need to assess frequently arise from poor
proper hip motion through mobility. This region of the
flexion, extension, abduction, spinal column is designed to
and internal and external bear significant load; however,
rotation. If the hip is not free poor posture coupled with
to move, what is the source of traumatic injury frequently
the limitation? This is what we, leads to compromised mobility
as coaches, need to discover in the transverse plane.
before lack of mobility turns
into lack of stability at the joints The shoulder girdle and
both above and below. It is gleno-humeral joint together
my belief that every athlete work as a mobile structure but
needs to flex and subsequently need to be trained for stability
explosively extend during in order to prevent injury.
his or her sport in order to By properly warming up and
perform at a high level. How strengthening the muscles of
well the athlete is able to the shoulder girdle, increased
explosively move from the range of motion and stability
flexed/ready position has a will result. This structure has
direct relationship on agility a large range of motion, which
ability. can result in an increased
chance of injury.
Moving up the body to the
spine, we typically focus on Joints that are not moving as
lumbar and thoracic regions, intended lead to compensation
again continuing to alternate patterns. Left untreated, these
between stability (lumbar) and patterns frequently lead to
mobility (thoracic). The lumbar injury. Poor ankle mobility
spine is commonly injured with leads to knee pain. Poor hip
intervertebral disc pathology mobility leads to lower back
frequently contributing to low pain. If we can understand
back pain. We certainly think which joints are stable and
about the core more often that which joints are mobile, we can
strength coaches from even a build a warm-up around that to
decade ago and athletes are help optimize performance.
often cued to “set the core.”
However, one common mistake The Warm-Up
in coaching is that the lumbar As mentioned previously,
spine requires more rotation our warm-up consists of four
during rotational power tri-sets of exercises that target
exercises. This is incorrect. each joint throughout the
Instead, rotational power 15-minute section of training.
comes from the mobility of Each tri-set contains one

CNS prep and a pairing of prep exercises in-place due
exercises that work throughout to spacing. The purpose of
the joint-by-joint approach. the CNS is to increase heart
Concentrating on the rate and activate the central
categories of ankle mobility, nervous system, preparing the
quadriceps, hamstring, glute
body for movement. Keeping
activation, hip mobility, anti-
the athletes stationary helps
lateral flexion, anti-extension
to anti-rotation, thoracic spine keep space under control if
mobility, and lastly shoulder limited and also aids in coach
stability. These pairings can be supervision of the athletes. On
progressed and regressed as the other hand, having a group
follows to best meet the needs of athletes moving dynamically
of your athletes. makes it harder for the coach
As mentioned before, we to find potential weaknesses in
typically perform all CNS movement patterns.
CNS Preparation
CNS
Phase 1 Phase 2 Phase 3
Side-to-side jump Triangle jump SL side-to-side hop
Forward/backward SL forward/back-
Split jump
jump ward hop
Lateral line jump Four-corner jump SL lateral line hop
Jumping jack T-jack Cross jack
High-knee open hip
High knee High-knee skip
skip
High-knee skip to
Hop scotch Figure-4 skip
figure-4 skip
Chop feet to reactive vert Chop feet to reactive
Chop feet
jump tuck jump
Hip twist to reactive vert Hip twist to reactive
Hip twist
jump tuck jump
High plank leg jack
Mountain climber High plank leg jack
to mountain climber
High plank out/in se- High plank up/out
High plank up/down series
ries series
Ankle
Ankle Mobility
Downward dog Alt. downward dog Push-up to downward dog
SL 12 and 3 o’clock SL 12, 3, and 6 o’clock
SL 12 o’clock reach
reach reach
2-way L/R knee drive 3-way L/M/R knee drive
1/2 kneeling knee
drive 1/2 kneeling 45° knee 1/2 kneeling 90° knee
drive drive
Quadriceps Lengthening
Quadriceps Lengthening
Quad pull forward Quad pull down reach
Quad pull overhead reach (same arm) (same arm)
reach (same arm) Quad pull overhead Quad pull forward
reach to alt knee hug reach to alt knee hug
Quad pull overhead Quad pull forward Quad pull down reach
reach (opp arm) reach (opp arm) (opp arm)
Hamstring
Hamstring Lengthening
SL RDL down reach SL RDL forward
RDL reach
(stable) reach (stable)
Hands on hips good
HAC good morning HBH good morning
morning
Stable toe reach Alt. toe reach 3-way toe reach
Supine alt. straight
Supine straight-leg kick to
Supine straight leg kick leg kick to single
single leg sit up
leg sit up

Glute Activation
Glute Activation
Fire hydrant kick
Fire hydrant Straight-leg fire hydrant
Fire hydrant circle
Single leg hip lift
Double leg hip lift Single leg hip lift
Iso hip lift w/ abduction
Hamstring walk
Alt. hip bridge march
out (4 out, 2 in)
Quad 90° flexed
Quad straight-leg raise Quad straight-leg kick
knee leg raise
Iso squat w/ single
Iso squat w/ band ABD Iso squat w/ active ABD
leg ABD
Sidelying leg raise w/ band Side leg raise w/
Sidelying leg raise
(knee) band (ankle)
Hip Mobility
Hip Mobility
Counter-balance
Iso squat HBH squat
Squat
Counter-balance split Reverse lunge Reverse lunge w/ knee
squat (stable) drive into balance hold
Lateral lunge Lateral lunge w/ knee
Alt. lateral squat
(stable) drive into balance hold
Rotational lunge
Rotational squat Rotational lunge (alt.)
(stable)
Backwards crawl into
Sumo squat Sumo squat w/ pike
sumo squat
Palm squat to OH Palm squat to alt OH
Palm squat
squat squat
Alt. Spiderman w/ open
Iso Spiderman Alt. Spiderman
hip rotation

Anti-Extension to Anti-Rotation
Anti-Extension to Anti-Rotation
High plank alt. leg
ABD
High plank High plank alt. leg raise
High plank alt. arm
raise
Iso beast Beast stable leg raise Beast alt. leg raise
High plank
High plank shoulder tap w/
High plank shoulder tap shoulder tap w/
fly
flexion
Low plank alt. leg
ABD
Low plank Low plank alt. leg raise
Low plank alt. arm
w/ flexion
Anti-Lateral Flexion
Anti-Lateral Flexion
Side plank w/ dynamic knee
Side plank w/ iso knee raise
raise
Side plank Side plank w/ dynamic leg
Side plank w/ iso leg raise
raise
Side plank w/ iso row Side plank w/ dynamic row
T-Spine Mobility
T-Spine Mobility
Sidelying
Sidelying T-spine Sidelying T-spine (bent) T-spine w/
sweep
Child’s pose T-spine Standing T-spine
Seated T-spine rotation
rotation rotation
1/2 kneeling
Quadruped T-spine HBH 1/2 kneeling T-spine
T-spine rotation
rotation rotation
arms out

Shoulder Stability
Shoulder Mobility/Stability
Bent-over row to
Bent-over row Bent-over row to rotate
rotate and extend
Prone W Prone W to press
Prone T (thumbs up)
Prone Y Prone A
Supine floor slide (legs Supine floor slide (legs Supine floor slides w/
90) bent) external rotation
Hand walk-out to scap Hand walk-out to
Hand walk-out
push-up push-up
Breathing the belly will return to starting

Although breathing is an state. Performing 10 prior to
integral part of the warm-up, it exercise can be a great start.
may be skipped during warm-
up simply for the sake of time. Self-Myofascial
In such cases, athletes are Release
usually advised the athletes to At our facility, we do not
get to the facility beforehand include self-myofascial release
to work on these on their own. as a part of our training
Using the diaphragm when sessions, but we do provide
breathing is the most efficient the tools needed for athletes
way to give more power to should they opt to do it on
the lungs. The intention of their own. Whether it is using
using the diaphragm when a foam roller or a lacrosse
breathing is to use less energy ball, self-myofascial release
and effort while breathing and can help improve mobility
to stimulate a response from and break down soft-tissue
the parasympathetic nervous adhesions that can develop as
system. a result of disuse and/or injury.
A great way to begin Creating a neuro-physiological
learning how to perform response by rolling over a
diaphragmatic breathing is tight area caused by overly-
to lie on your back on a flat tight fascia, foam rolling can
surface and place one hand on help relieve pain and improve
your belly with the other hand mobility. Spots such as the
on your chest. Focusing on hamstring, calf, quad, glute, IT
breathing in through the nose band, adductor, and latissimus
and out through the mouth, the dorsi are key sports to target.
belly should expand during Targeting a muscle group
inhalation. With exhalation, for 90-120 seconds can allow

for more efficient movement up. Day 2 followed the same
patterns. design; however, the static
stretching was replaced with
Static Stretching a 15 min dynamic warm-up
Performing dynamic routine to allow for a direct
stretching prior to physical comparison between the
activity is more beneficial static stretching and dynamic
that static stretching when warm-up effects. Participants
participating in speed and performed a countermovement
power development.4–6active vertical jump and 20m sprint
warm-up (WU However, after the first warm-up
performing static stretching intervention (static or dynamic
after a training session can
help decrease soreness and Layout
increase range of motion. Based on the categories we
Static stretching involves discussed in this chapter, the
holding a fixed position for a following is a sample layout
set amount of time. It has been that could be used in practice.
proven that holding anywhere Listed below is the series of
between 15-45 seconds categories we include in the
can be effective.3,12,13most of corresponding days’ warm-
this research has involved up session. A series of four
stretching routines dissimilar tri-sets, including 1 CNS prep
to those practiced by athletes. is followed by an exercise
The purpose of this study to prepare certain joints for
was to evaluate whether movement. Differences in
the decline in performance day 1 and day 2 are due to a
normally associated with static change in focus during the
stretching pervades when the lift of that day. We frequently
static stretching is conducted focus on some form of squat
prior to a sport specific warm- pattern on day 1, which is why
up. Thirteen netball players the general focus is on glute
completed two experimental activation/ankle mobility as
warm-up conditions. Day opposed to day 2 which is
1 warm-up involved a focused on an upper body
submaximal run followed by push pattern. With this you
15 min of static stretching and may notice more of a focus on
a netball specific skill warm- shoulder stability.

Day 1 Day 2
1 CNS Prep 1 CNS Prep
1a Hip mobility 1a Hip mobility
1b Hamstring lengthening 1b Hamstring lengthening

Anti-extension to anti-
2a Anti-extension to anti-rotation 2a
rotation
2b T-spine mobility 2b Shoulder stability
3a Glute activation 3a Glute activation
3b Anti-lateral flexion 3b Shoulder stability
4a Quadriceps lengthening 4a Hip mobility

4b Ankle 4b
rotation
5 Plyo prep 5 Plyo prep
6 Dynamic prep 6 Dynamic prep

Day 1 Phase 1 Warm-up
1 CNS prep High knee x20s
1a Hip mobility Iso squat 2 x 10 s
1b Hamstring lengthening RDL reach 2x8
2 CNS prep Side-to-side jump x20s
2a High plank 2 x 15s
rotation
2b T-spine mobility Quadruped T-spine rotation 2 x 5 ea.
3 CNS prep High plank out/in series x20s
3a Glute activation Quad straight leg raise 2 x 6 ea.
3b Anti-lateral flexion Side plank 2 x 15s
4 CNS prep Hip twist x20s
Quad pull overhead reach (same
4a Quadriceps lengthening 2 x 5 ea.
arm)
4b Ankle 1/2 kneeling knee drive 2 x 6 ea.
5 Plyo prep Snap down to tuck jump x4
6 Dynamic prep March/falling sprint 2 x 5/10

1 CNS prep High knee skip x20s
1a Hip mobility Counter balance squat 2 x 10
1b Hamstring lengthening SL RDL down reach (stable) 2 x 6 ea.
2 CNS prep Triangle jump x20s
2a High plank alt. leg raise 2 x 8 ea.
rotation
HBH 1/2 kneeling T-spine
2b T-spine mobility 2 x 5 ea.
rotation
3 CNS prep High plank up/down series x20s
3a Glute activation Quad straight leg kick 2 x 6 ea.
3b Anti-lateral flexion Side plank w/ iso knee raise 2 x 15s
4 CNS prep Hip twist to reactive vert jump x20s
Quad pull OH reach to alt knee
4a Quadriceps lengthening 2 x 5 ea.
hug
4b Ankle 1/2 kneeling 45° knee drive 2 x 6 ea.
5 Plyo prep Tuck jump to vertical jump x4
6 Dynamic prep Skip/1/2 kneeling sprint 2 x 10/10

1 CNS prep High knee open hip skip x20s
1a Hip mobility HBH squat 2 x 10
1b Hamstring lengthening SL RDL forward reach (stable) 2 x 6 ea.
2 CNS prep SL side-to-side hop x10s ea.
2a High plank alt. arm raise 2 x 6 ea.
rotation
1/2 kneeling T-spine rotation
2b T-spine mobility 2 x 5 ea.
arms out
3 CNS prep High plank up/out series x20s
3a Glute activation Quad 90° bent leg raise 2 x 6 ea.
3b Anti-lateral flexion Side plank w/ dynamic knee raise 2 x 8 ea.
4 CNS prep Hip twist to reactive tuck jump x20s
Quadriceps Quad pull forward reach to alt.
4a 2 x 5 ea.
lengthening knee hug
4b Ankle 1/2 kneeling 90° knee drive 2 x 6 ea.
5 Plyo prep 90° tuck jump x3 ea.
6 Dynamic prep High knees/single-leg sprint 2 x 5/10

1 CNS prep Forward/backward Jump x20s
1a Hip mobility Alt. lateral squat 2 x 6 ea
Hamstring
1b Supine straight leg kick 2 x 8 ea.
lengthening
2 CNS prep Jumping jacks x20s
Anti-extension to
2a High plank shoulder tap 2 x 8 ea.
anti-rotation
2b Shoulder stability Supine floor slides (legs 90) 2 x 10
3 CNS prep Hop scotch x20s
3a Glute activation Iso hip lift 2 x 15s
3b Shoulder stability Hand walk out 2x5
4 CNS prep Chop feet x20s
4a Hip mobility Iso spiderman 2 x 10s
Anti-extension to
4b Iso beast 2 x 15s
anti-rotation
5 Plyo prep Stable SL snap down x3 ea
Lateral march / sway lean to
6 Dynamic prep 2 x 5/10
sprint

CNS prep Split jump x20s
Hip mobility Lateral lunge (Stable) 2 x 6 ea.
Hamstring Supine straight leg kick to single
2 x 6 ea.
lengthening leg sit-up
CNS prep T-jacks x20s
Anti-extension to
High plank shoulder tap w/ fly 2 x 8 ea.
anti-rotation
Shoulder stability Supine floor slide (knees flexed) 2 x 10
CNS prep Figure-4 skip x20s
Glute activation Alt. hip bridge march 2 x 8 ea.
Shoulder stability Hand walk-out to scap push-up 2x5
CNS prep Chop feet to reactive vert jump x20s
Hip mobility Alt. Spiderman 2 x 3 ea.
Anti-extension to
Beast stable leg raise 2 x 6 ea.
anti-rotation
Plyo prep SL long hop to DL landing x3 ea.
Dynamic prep Lateral skip/shuffle back to sprint 2 x 10/10

1 CNS prep SL forward backwards hops x10s ea.
Lateral lunge w/ knee drive into
1a Hip mobility 2 x 5 ea.
balance hold
Hamstring Supine alt. straight leg kick to single
1b 2 x 5 ea.
lengthening leg sit up
2 CNS prep Cross jacks x20s
Anti-extension to
2a High plank shoulder tap w/ flexion 2 x 8 ea.
anti-rotation
Supine floor slide w/ external
2b Shoulder stability 2 x 10
rotation
3 CNS prep High knee skip to figure-4 skip x20s
3a Glute activation Hamstring walk-out (4 out, 2 in) 2 x 5 ea.
3b Shoulder stability Hand walk-out to push-up 2x5
4 CNS prep Chop feet to reactive tuck jump x20s
4a Hip mobility Alt. Spiderman w/ open hip rotation 2 x 3 ea.
Anti-extension to
4b Beast Alt. leg raise 2 x 6 ea.
anti-rotation
5 Plyo prep Stable long hop x3 ea.
6 Dynamic prep Lateral run/shuffle to open hip sprint 2 x 5/10

5
References
1. Haff G, Triplett N, eds. Essentials of Strength Training and Conditioning.
4th ed. Champaign, IL: Human Kinetics; 2016.
2. Zatsiorsky V, Kraemer WE. Science and Practice of Strength Training.
2nd ed. Champaign, IL: Human Kinetics; 2006.
3. Taylor K-L, Sheppard JM, Lee H, Plummer N. Negative effect of static
stretching restored when combined with a sport specific warm-
up component. J Sci Med Sport. 2009;12(6):657-661. doi:10.1016/j.
jsams.2008.04.004
4. Fletcher IM, Monte-Colombo MM. An investigation into the effects of
different warm-up modalities on specific motor skills related to soccer
performance. J Strength Cond Res. 2010;24(8):2096-2101. doi:10.1519/
JSC.0b013e3181e312db
5. Fletcher IM, Jones B. The effect of different warm-up stretch protocols
on 20 meter sprint performance in trained rugby union players. J
Strength Cond Res. 2004;18(4):885-888. doi:10.1519/14493.1
6. Page P. Current concepts in muscle stretching for exercise and
rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-119.
7. Boyle M. Advances in Functional Training: Training Techniques for
Coaches, Personal Trainers and Athletes. Santa Cruz, California: On
Target Publications; 2010.
8. Freeman M a. R. Instability of the foot affer injuries to the lateral
ligament of the ankle. J Bone Joint Surg Br. 1965;47-B(4):669-677.
doi:10.1302/0301-620X.47B4.669
9. The Effect of Lateral Ankle Sprain on Dorsiflexion Range of Motion,
Posterior Talar Glide, and Joint Laxity. J Orthop Sports Phys Ther.
2002;32(4):166-173. doi:10.2519/jospt.2002.32.4.166
10. Ford KR, Myer GD, Hewett TE. Valgus Knee Motion during Landing
in High School Female and Male Basketball Players: Med Sci Sports
Exerc. 2003;35(10):1745-1750. doi:10.1249/01.MSS.0000089346.85744.
D9

04

>>SPEED DEVELOPMENT
LEE Taft
SPEED TRAINING | LEE TAFT | 55

Speed Development
Introduction
A
basketball practice. It started
s we all know, by him telling my teammates
speed is a major and I we were taking a “false
difference maker step.” I questioned him about
when it comes to it, and from that day on I went
success on the on a mission to discover the
field, the court, or wherever nature of what coaches call a
the competition happens to false step.
take place. The athlete with the When an athlete makes
greatest ability to accelerate, a sudden movement to
decelerate, and change accelerate forward, backward,
direction is going to have a laterally, or on any angle, it
huge advantage over his or is highly likely that they will
her competition. But in spite of pick up and move one of their
knowing the old adage ‘speed feet and quickly put it down
kills’ to be very true, only a further behind the body in
small percentage of coaches order to innately improve the
have a systematic approach to angle of push-off. This action
develop their athletes’ speed, of “picking up and putting
agility, and quickness to the down” falls under the category
maximum. I call repositioning. Basically,
The fact of the matter is that anytime an athlete lifts one
speed CAN be taught. Through foot and moves it or positions it
a carefully executed speed more optimally for the push off,
and agility training program, I call it a repositioning step.
athletes can actually develop What fascinated me (and
and improve their overall subsequently why I have
speed, agility, and quickness.1 been on a 30-year journey
So… how exactly do you train to learn more about speed
an athlete to become faster? and quickness) about this
That is exactly what this repositioning concept is that it
chapter is all about. was never a pre-thought or a
conscious decision to actively
The Reactive Rules pick up the foot and reposition
of Speed it. It just happened. But why?
As I look back to what Namely: experiential motor
sparked my deep interest learning.
in learning about speed Repositioning steps can
training, I always remember take three primary forms,
a conversation I had with depending on the speed,
my coach during a college direction, and reactivity of the

speed and agility movement Motor Control:
that the athlete is attempting
to physically express. These Work in Progress
include the plyo step, the hip Previously I made two
turn, and the directional step. statements. The first was, “It
just happens.” The second
Plyo Step was, “But why?” The answer is
The plyo step is what most fairly clear and well supported:
coaches refer to when they motor control and motor
say “false step.” It is an action development.
of one foot being positioned When I made the statement
quickly behind the body “it just happens,” I was
to aid in acceleration. Most referring to the fact that most
commonly seen occurring athletes would not consciously
when an athlete is in a parallel consider repositioning steps
stance, this movement will as a premeditated pattern
frequently occur even if an of movement. Such motor
athlete is in a staggered stance expressions occur in response
(especially if the stance is too to an action or inducement
narrow).2 happening in front of the
athlete. Basically, the athlete
Hip Turn sees their surroundings,
The hip turn occurs when quickly processes what needs
the athlete is quickly moving to occur, and acts—oftentimes
backwards as in opening up almost reflexively. In short, it
the hips to escape or chase just happens.
something or someone moving Our system of movement
behind them (think of a tennis and locomotion is driven by
player at the net having to need. The central nervous
quickly turn and run back to system (CNS) takes input
chase a deep lob shot over and gives output, but input
their head).3 is managed in stages. Early
in life, the developing child
Directional Step hasn’t yet stored the motor
The directional step, as experiences within which
opposed to the plyo step and input received can be placed
hip turn, is the action taken by in context. However, such
the lead leg. Just as the name information is constantly
suggests, the lead foot/leg will being gathered, refined,
open and point in the direction and/or replaced as the child
of travel. For example, a experiences and discovers
baseball player who gets a what works, what doesn’t and
jump to steal second base turns how to improve efficiency the
the lead foot and opens toward next time a similar pattern
the direction of travel.4 needs to be employed.5

As the child develops, skating, cross-country
matures, and ages, he or she skiing)
is given opportunity to put 5. Youth athletes (pre-
that motor learning to use. adolescents, high
For example, while playing school athletes)
games with friends, sensory
input is used to form quick 6. Physical education
decisions on how to act, then students who do not
that split-second decision is play sports
put into action. When we play 7. Athletes from the 1940s-
our first game of tag, we learn 1960s
the concept of chasing and 8. Adult senior athletes
fleeing. The more exposure
By sampling from a large,
we get to this type of play, the
diverse group of athletes
more experience we gain and
and non-athletes alike, I was
the better our decision making
able to see commonalities
becomes.
among all the populations.
One of the strategies I have The overriding theme that
used to discover what athletic emerged was that when put
speed really looks like is to in a reactive situation, most
simply step back and actively athletes instinctively use a
observe athletes in action. To repositioning step despite
do this, I viewed movement frequently being coached to
from many different lenses. I avoid such action. Logically,
didn’t want to bias the speed the central nervous system
patterns and natural reaction is designed to drive human
by only focusing on one sub- movement based on need
set of athletes. I made an while rooting that action in
effort to observe as many experience. The human design
populations as possible. Here is such that biomechanics and
is a partial list of who I studied: physical laws of movement
1. Professional athletes interact as the young athlete
2. Court sport athletes is constantly building and
(basketball, tennis, refining motor control for
volleyball, team improved efficiency and
handball, racquetball/ protection.6,7
squash, badminton) Despite this fact, it is almost
3. Field sport athletes comical how many coaches
(football, soccer, still feel the need to combat
lacrosse, field hockey, athletes’ natural instincts
rugby, cricket) with respect to repositioning
steps. While some “natural”
4. Ice and snow sport motor skills are not optimal
athletes (ice hockey, and do potentially expose the
slalom skiing, speed athlete to an increased risk of

injury8, attempting to “coach the CNS and how it is the
out” motor patterns that have driver of movement, I couldn’t
consistently demonstrated just ignore it when I started
improvement in performance training my athletes. I had to
would seem to be a poor use of harness its power to establish
training time.6,7,9,10 a reliance on using the CNS to
Repositioning steps are be more consistent with how
not an all-or-nothing process. the human body reacts. So the
What is critical to understand following is the result.
is that any time an athlete I established a Reactive Tier
uses a repositioning step, it System for Speed. The RTSS
is typically because it was has three levels so that I could
needed. However, in certain not only use the CNS, but also
sports and positions, athletes create a progressive system
are typically set up in a stance to help athletes and coaches
that does not require the use create a system to follow.
of a repositioning step. Below
are some of these possible Tier 1
situations: Tier 1 are drills that
1. Track sprinter in blocks allow the athlete to know
which direction they will
2. Football offensive be traveling, yet the time at
lineman (if in a proper which they will start moving
stance) is unknown (reactive). Drills
3. Football defensive like ball drops and partner
rush end (if in a proper chase are coach-led where the
stance) athlete(s) will travel in just one
4. Football wide receiver direction, which they know in
(if in a proper stance) advance.
5. Baseball base runner (if
Tier 2
in a proper stance)
Tier 2 drills also occur
Always remember: in just one direction, but the
the intensity of the need athlete does not know which
to accelerate quickly and direction until given a signal
the body’s natural sense of of some sort. Additionally, the
effective push-off angles athlete does not know when
to perform the task are they will react and take off.
what dictate the need for The reaction can come from a
repositioning. In other words, coach, partner, or implement.
if it needs to happen, it will. If it
doesn’t, it won’t. Tier 3
Tier 3 and tier 2 are the
A Process of Training same from the beginning of
Knowing what I know about the drill. What makes a Tier 3

different is there are multiple recovery day then I can simply
changes of direction in which do Tier 1 or Tier 2 acceleration
the athlete does not know. An only drills. The flexibility is
example is a partner mirror built in to the system.
drill where the leading partner Once reactive training
changes directions multiple has been completed using
times on her own time. whatever tier level is
I developed the tier system appropriate for the day, you
so I could start my training can then move into corrective
session, after the warm up speed training.
prep phase, in an attempt to be
consistent with how the human Corrective Speed
body is designed to react to a
stimulus. Training
The majority of this chapter
By taking this approach, we
is dedicated to improving
can accomplish several things.
speed skills using corrective-
First, the athlete becomes
style exercises. Corrective
more focused and competitive
speed training should follow
from the very beginning. Next,
reactive training and is
we can introduce reactive
particularly useful in helping
training at a fairly low intensity
the athlete refine their
level which protects the athlete
movement patterns.
and prepares them for more
intensity later. Additionally, Corrective exercises, or
we can get a good read on speed drills, are the patterns
how “fresh” they are to start the athlete can rehearse over
the training session. My and over again to establish
assessment of how my athletes proficiency. These are typically
are moving is usually pretty done in a more controlled
accurate because I can see setting, but depending on the
them move live. This allows need and corrective measures,
me to make adjustment to the the corrective drills can be
remainder of the workout. made reactive, as it may help
Regardless of what the improve the desired pattern
training emphasis may be better when the athlete has to
on any given day, we can react.
implement the tier system for In the big picture, I attempt
speed into the program. For to challenge the athlete’s
example, if I use a linear day movement effectiveness and
and a lateral day approach, efficiency by putting them in
I can simply follow the a reactive state right at the
directional patterns for that day beginning of the workout. I
with my tier system. On the follow this up with corrective
other hand, if I want to avoid speed training to anchor
deceleration training on a down the patterns I feel need

improving, or to simply solidify associated with more intense
A practical way to an already good pattern. training. The following is a list
implement speed and of dynamic running exercises
The sections to come in
agility exercises into to easily transition athletes into
this chapter will guide you
a training program is with progressions in linear the more intense training to
to categorize exercises and lateral acceleration, max follow.
into goal-oriented velocity sprinting, linear and
subdivisions. (For lateral change of direction, Dynamic Running (all done for
example, with the and much more. My hope is 20-25 yards)
goal of generating that you take the information 1. Jog forward with
a longer push presented in this chapter and forward arm circles
phase to generate make it your own. 2. Jog backward with
velocity, assisted backward arm circles
linear acceleration Dynamic Running 3. Linear skip
exercises are ideal Before diving in to the
essentials of coaching speed 4. Drop-step skip
to incorporate.)
(and, of course, following an 5. Lateral skip
Therefore, as you
appropriate warm-up) we
navigate through can move right into dynamic
6. Lateral crossover skip
the sections of running. Through dynamic 7. Three-step and split
speed training that running, cardio-respiratory 8. Running scoops
follow, exercises load and proprioceptive/ 9. Shuffle scoops
will be grouped into kinesthetic awareness are
categories that can increased as the athlete begins
be applied to the moving faster over a fixed
Linear
training program. surface. Dynamic running Acceleration
These are by no means involves a series of exercises Linear acceleration is the
the only exercises that require the athlete to move rate of change of velocity
in a rhythmical pattern using a (speed/direction) in a straight
that will accomplish
coordinated action of the arms path. During linear drills,
the particular speed
and legs. Also, we encourage there is no change of direction.
training goals at hand, a greater use of power and Linear acceleration drills are
however, they are elastic energy to enhance commonly used to train the
exercises that have a propulsion across the running athlete’s ability to quickly close
specific purpose with surface. or escape during live play in a
an explicit goal in During dynamic running, linear direction of travel.
mind. we do want to concisely coach Linear Acceleration can be
posture and alignment of the broken down into five categories of
pelvis, shoulders, hips, and training:
knees. The goal is to enable 1. Posture and actions
the athlete to sense precisely
what appropriate movement 2. Assisted acceleration
should feel like so that that 3. Power start acceleration
individual can carry that form 4. Resisted power
over into the higher speeds acceleration

Target Points
1. Use an aggressive arm action to increase the reaction of the
leg drive
2. Punch the knees forward and drive the foot down and back
like a piston
3. Straight line of power from the ankle through the head
4. Powerful separation of legs to increase length of stride
during acceleration
5. Parallel stance reactive The athlete should be able to

acceleration quickly and reactively move
When executing each of the the arms and legs without
linear acceleration exercises introducing unwanted flexion
with athletes, the coach should or extension into the spine.
choose one exercise per The athlete needs to feel what
category based on the training it is like to keep the pelvis
goal for the day. It is not under the body and avoid
necessary to do each exercise unnecessary anterior tilt.
listed each session. When The athlete should be cued
implementing the posture and to keep the spine and head
actions exercises (the first in neutral, the hips under the
set listed), all three exercises shoulders, and to employ a
should be performed. quick leg action (or arm action
when training arms). Wall lean
Posture and Actions pistons and reverse pistons are
Posture and Actions intended to reinforce stable
exercises are designed to posture while the legs are
demonstrate the importance of being powerfully flexed or
a ‘stiff’ and stable core to allow extended. Because the athlete
the arms and legs to move is not actually accelerating,
powerfully and efficiently. these should not be considered
These exercises are great for true acceleration drills.
introducing fundamentals. Instead, these movements
Posture and Actions Exercises/Progressions

1. Wall lean “pistons” (knee up): 2 sets of 10 reps each
2. Wall lean reverse pistons” (foot starts down): 2 sets of 10
reps each
3. Static arm accelerations: 2 sets of 10 reps each

simply challenge the driving after the initial push-off.
patterns while in a stationary The associated drills of
forward acceleration lean. assisted acceleration are
When training the arms methods of training that can
during the arm acceleration be beneficial in helping the
drill, the athlete must athlete more easily get over
understand the importance the second step in order to
of a “long” arm action on the facilitate foot action down and
backside of running motion. back on subsequent steps or
This arm action promotes strides. The drills actually
greater range and more get the athlete over the first,
powerful leg force into the or ‘push-off’, step. However,
ground to move the body athletes often struggle to get
forward. After several strides, the second step down and
the athlete’s arm action should back, so these drills have
shorten as the body transitions been utilized successfully in
from positioning that is better improving push-off angles.
suited to acceleration than top
Like all the linear
end speed. The arms become
acceleration exercises
much more “tight” with respect
described, it is important to
to arm swing. The three
assess which drills are most
posture and actions drills are
great prep work before the important for your athlete’s
more intense training to follow. needs. These drills can
certainly help any athlete, but
what makes coaching effective
Assisted Acceleration
is when proper cueing and
Assisted acceleration
reasoning are attached to
(starting speed) allows the
the skill being trained. If an
athlete to feel a “lightness”
when executing the initial athlete is great at getting
start into acceleration. The into early acceleration but
athlete should be cued to get is over-coached using these
“over” the front foot. Assisted drills, it could possibly lead to
acceleration exercises are confusion and poor mechanics.
helpful for developing foot Performing the assisted
action for initial strides, acceleration exercises
especially the second step accomplishes several goals.
Assisted Acceleration Exercises/Progressions

1. Assisted slant board starts: 2 sets of 5 reps each; 15 yard
run-out
2. Rolling starts: 2 sets of 5 reps each; 15 yard run-out
3. Falling starts: 2 sets of 5 reps each; 15 yard run-out

First, it serves to build the foot from starting behind.
mechanical efficiency/ In this stage, the athlete will
economy, allowing the ‘find dorsiflexion’ and load
athlete to execute proper the joint. Lastly, the third
arm and leg actions and feel step in the progression is the
the movement without much falling start. This phase is a
“strain.” Secondly, it allows bit more challenging because
for a quicker step down for the athlete must “manufacture
the first and second steps. coordination” due to the
We want the athlete to have a arms and legs not being in
longer push phase to generate opposition at the beginning of
velocity. However, allowing the movement.
athlete to feel the “urgency” to
step down and back helps both Power Start Acceleration
the arm and leg to drive, thus The power start
accentuating the drive phase. acceleration is a strategy to use
Lastly, it helps an athlete with athletes who are ready
that may not be as strong or to handle their body mass
powerful to ‘get over’ and ‘in and use their strength quickly
front of’ the center of mass. (power) during the initial
Assisted acceleration starting action of acceleration.
may be progressed using If the athlete struggles with
a simple sequence of maintaining an efficient
increasing difficulty. First, posture during the “pushing’
slant board starts provide phase, this is an indication that
a relatively simple starting more relative and maximal
point. Assuming a tall strength work is necessary.
standing posture, the athlete In such cases, introduction of
can quickly and easily get power start acceleration drills
the body into acceleration should not commence until
without having to ‘muscle’ the strength is improved.
movement. Progressing from When performing the
the slant board start, the next crouch, half kneeling, and
step in the progression is the prone starts, the athlete is
rolling start. This action is being challenged with moving
similar to the slant board start his or her mass as quickly and
but the athlete will be required efficiently as possible with
to roll the center of mass over ideal acceleration posture.
Power Start Acceleration Exercises/Progressions

1. Crouch starts: 2 sets of 3-5 reps each; 20 yard run-out
2. Half-kneeling starts: 2 sets of 3-5 each; 20 yard run-out
3. Prone starts: 2 sets of 3-5 each; 20 yard run-out

Figure 4.1:
Prone starts
The temptation is to “pop arm action and leg action,

up.” However, this must be better posture and line of
avoided in order to execute a power usually follows.
proper “line of power” action.
It is important to coach the Resisted Power Acceleration
athlete to establish proper Resisted power
shin angles and dorsiflexion, acceleration challenges the
especially when performing athlete to produce power
crouch and half kneeling for a longer period of time
starts. If the athlete does not do compared to power start
so, they will be more likely to acceleration. The athlete
“pop up” simply because the must maintain acceleration
force downward will be more posture longer and therefore
vertically oriented and less control the integrity of the core
horizontally oriented. (pelvis, spine) throughout the
The powerful push-off with acceleration drill.
the legs must be accompanied It is important that the
with aggressive and long arm athlete uses the leg and arm
action to assist the leg drive. action in order to continue
If the arms are short and to accelerate. A piston-like
too quick, there is a greater leg action will be used since
potential for the athlete to have the forward lean results in
less drive. Conversely, when low recovery of trail leg.
the athlete is aggressive with Additionally, a longer arm
Resisted Power Acceleration Exercises/Progressions

1. Small grade hill run: 5-15 degree incline; 2 sets of 5
reps; 20 yard run-out
2. Sled run (waist harness): 2 sets of 4-5 reps; 15-25 yard
run-out
3. Band-resisted ins and outs (5-yard increments): 2 sets of
3 reps with 3 efforts; hard for 5 yards, jog for 10 yards
for a total of 45 yards.

action on the backside will added to an athlete during
be necessary to keep the leg acceleration, forward leg
drive longer. action should be kept low in
Power start acceleration order to establish and maintain
exercises and resisted power the desired piston-like action,
acceleration exercises have an important component for
similar points of emphasis; great acceleration. Just like
however, the difference with any speed development skill,
resisted power acceleration recovery between sets and
reps will be important in order
is that the athlete’s nervous
for the athlete to have sufficient
system will be challenged to
energy to be explosive during
adapt to the stress of greater
each bout. When fatigue takes
resistance as the exercises
over and form breaks, it is
progress. Over time, this stress
time to move on in order to
will increase the athlete’s
avoid reinforcing poor motor
power production capabilities.
programming.
It is critical to stress form
and technique to the athlete Parallel Stance Reactive Accel-
when performing resisted
eration
power acceleration exercises.
With parallel stance
If the resistance is too great,
reactive acceleration, the
the mechanics will change.
athlete will be required to
This is not wrong if the focus is react to a stimulus (a ball
on strength development and being dropped as the signal
pure force production into the to take off). Because of this
ground. However, if the focus random reaction, the athlete
is to simulate proper leg action, must quickly and innately
arm action, posture, and create a push-off angle that not
turnover, it will be important to only moves the body forward
load the athlete appropriately. quickly but also aligns the
When greater resistance is athlete’s upper body to create
Parallel Stance Reactive Acceleration Exercises/

Progressions
1. Forward-facing ball drops: Coach drops a ball in which
athlete must catch after one bounce. 1 set of 4-6 reps
2. Side-facing ball drops: Athlete facing right and left of
the coach and uses directional step. 1 set of 2-3 reps ea
direction
3. Back-facing ball drops: Athlete faces away from and
turns right and left on command- 1 set of 2-3 reps each
direction.

the line of power which is is common for the athlete to
vital for efficient acceleration. keep the center of mass lower
Parallel stance reactive in order to change direction
acceleration exercises will instantly to make a play.
challenge most coaches to Conversely, for the sprinter
fight against what has been or track athlete who need not
taught previously: namely to react to an opponent, a longer
avoid the “false step” in all and even more aggressive
circumstances. The question arm and leg drive should be
to consider is when the athlete used to move the center of
employs this repositioning mass forward. There will be
step. After years of careful more time spent on the
study, it has become clear that ground during the first few
most athletes only employ the steps in order to increase
technique when it is necessary acceleration. The athlete
to quickly create a “negative” should be prepared to shift
push-off angle in order to from the starting posture and
explosively move the center of ground force effort into pure
mass forward. acceleration posture up until
maximum velocity is reached
Important and posture transitions from
Distinguishing acceleration positioning to top
end speed posture. The head
Facts About Linear and eyes should stay down
Acceleration through the drive phase.
Linear acceleration for
court and field sports is Top-End Speed
much more tactical in nature Mechanics and
(feedback system; reactive)
versus that of a track sprinter Sprint Application
(feedforward system; volitional Top-end speed training
or proactive). For the court or involves drills and strategies
field sport athlete, a quick and aimed at maximizing the
aggressive arm and leg drive velocity an athlete attains
should be used to move the when reaching the fastest level
center of mass quickly in the of speed in a straight path.
direction of the play. Next, he Commonly used to escape,
or she should be prepared to close, or maintain body
adjust acceleration speeds and positioning to make a play on
direction of travel instantly in or against an opponent, ball,
order to create proper or play, top-end speed is a key
positioning when making a component of success in many
play. The head and eyes should team and individual sports,
be up and focused on the alike.
play taking place. Lastly, it Top-end speed mechanics

Target Points
1. Aggressive arm action (roughly 90 degree elbow, +/-
forward/back swing)
2. High recover of the swing lower leg/ankle (over the knee of
support leg)
3. Chin/head in a down or neutral position
4. Hips under the body and not stuck in anterior rotation
and sprint application can control through foundational

be broken down into three core stability is of critical
categories of training: importance. Stationary posture
1. Stationary posture mechanics are not exactly like
mechanics sprinting, but these exercises
force the athlete to engage the
2. Traveling posture/ core and move the extremities
striking mechanics efficiently.
3. Top-end speed Kinesthetic awareness is
necessary during sprinting
Stationary Posture Mechanics in order to facilitate maximal
Proper sprint mechanics muscular force production
are largely dependent upon and maintain proper joint
appropriate posture and highly positioning for smooth and
coordinated limb actions in efficient movement. Although
both the upper and lower leg cycling and strike and
extremities. As such, proximal recover drills associated
Stationary Posture Mechanics Exercises/Progressions

1. Supine posterior pelvic tilt: The athlete should engage
the core muscles (not the glutes) to keep the pelvis
neutral under the upper body. Perform 2 sets of 5 reps
with 3-5sec holds. 45-second rest between sets.
2. Standing slow single leg cycle: Athlete focuses on
one leg going through backside, middle, front side,
and contact. Perform 2 sets of 8-10 reps each. No rest
between sets.
3. Strike and recover: Starting in the thigh up position, the
athlete quickly strikes down to the floor with a slight
sweeping action and recovers upward quickly. Perform
2-3 sets of 5 each. 30-second rest between sets.
*Perform all three to prepare posture

with stationary posture positions during each phase of
mechanics exercises do not the cycle.
strictly replicate the locomotor
mechanics of a sprinter, such Traveling Posture/ Striking
drills are still valuable because Mechanics
they require core engagement With traveling posture/
in order to allow the limbs striking mechanics, the
to move efficiently. During focus of drills is shifted from
actual sprinting when the more stationary skills to
foot strikes the ground, pelvic those that require powerful
movement occurs in the frontal leg actions into the ground
plane due to ground reaction while maintaining stiffness and
forces. Similarly, pelvic stability through the core.
movement in the transverse The first exercise is
plane is also triggered as a intended to teach the athlete
result of the position of the how to gain stiffness in a
trail leg and the resultant slightly flexed leg position. The
torque produced. Lastly, pelvic athlete should try to “land and
anterior and posterior rotation freeze” quickly before moving
in the sagittal plane occurs on to the next step. If the
due to the cyclical action of athlete continues to yield upon
each leg. When performing landing (eccentric action), the
stationary leg cycling action energy being potentially
drills, the athlete is essentially stored in the muscles is largely
only working on range of lost and cannot be utilized in
motion and independent leg a subsequent explosive
Traveling Posture/Striking Mechanics Exercises

1. Alternate snap down and hold (with or without cones):
The athlete should create immediate stiffness, pause for
1 second, then repeat by alternating for 4-6 on each leg.
Perform 1 set of 3-5 reps on each leg based on rest of
volume. Rest 30 seconds.
2. Single-leg snap-down/dead leg: This drill is intended to
help the athlete work toward rapid ground contact and
recovery, tall posture, and full arm action. Perform 2
sets of 2 reps going over 6-10 cones/ mini hurdles. Rest
30 seconds between reps, 3 minutes between sets.
3. Heel kick snap-down (alternate legs): Athlete performs
this drill by alternating legs every three steps. Perform
2 sets of 3 reps for 4-8 each leg. Rest 45 seconds
between reps, 3 minutes between sets.
*Choose one, two, or all three based on goal for the day

concentric reversal. striking mechanics are great
An important factor in for warm-up once the athlete
gaining stability upon the has mastered the techniques.
quick landing is to use a low
heel position in order increase Top End Speed
dorsiflexion in the ankle. This Few things in competitive
more stable ankle position sport are as exciting to witness
also increases stretch on the as flat-out, blistering top-end
gastrocnemius and soleus speed. It mesmerizes people.
muscles, thereby potentially When an athlete makes
increasing force production. every other competitor seem
The single-leg snap-down/ to be standing still, it is jaw-
dead leg or heel kick snap- dropping.
down are quicker and far Top-end speed, is flat-out,
more aggressive drills. The straightforward speed work.
purpose of these drills is to put Our goal with these exercises
the foot into the ground and is simply to have athletes learn
subsequently reverse it back how to build up to maximum
off the ground with speed. speed and maintain it. Younger
When the athlete is stable and and/or lesser-experienced
posture is correct, the athlete’s athletes typically do not yet
foot speed both on and off the have the skill to establish
ground will be improved. proper sprinting posture, let
All three drills associated alone hold it for 20-30 yards.
with travelling posture and Through specific strength
Top End Speed Exercises

1. Flying 10’s (lesser-experienced sprinters or early top
end speed focus): The athlete should perform a 30-
yard build-up and sprint hard for 10 yards, then slow
down over 20-30 yards. Perform 1 set of 4-5 reps. Rest 3
minutes and repeat.
2. Flying 20’s (moderate sprint experience or working
with experienced sprinters mid top-end speed
turnover): The athlete should perform a 30-yard build-
up and sprint hard for 20 yards, then slow down over
25-30 yards. Perform 1 set of 4 reps.
3. Flying 30’s (experienced sprinter/lesser-experienced
sprinters can perform flying 30’s but technical failure is
likely): The athlete should perform a 30-yard build-up
and sprint hard for 30 yards, then slow down over 30
yards. Perform 1 set of 4 reps.
*Choose one or two based on goal for the day.

training appropriate speed and flying 10s can be an
drills, and proper cuing, excellent start.
the athlete can build toward To implement a flying sprint
proper sprint mechanics. of any distance, the athlete
Younger athletes need to should build up from a slower
learn how to relax and not start and gradually accelerate
force peak effort. Such until top speed is reached
individuals must learn to trust at the start of the distance
their mechanics and allow marker. During the build-up
“relaxed speed” or “floating” portion (typically 30 yards),
to take over. In order to best the athlete has a chance to
facilitate this process, it is best focus on maintaining technique
to use a progressive approach so that when the transition
with top end speed exercises. to full speed occurs, proper
Athletes will perform flying sprint posture has already
10s, 20s or 30s. These drills been established. Once the
are used to teach athletes to full sprint portion is attained,
maintain top end speed for a the athlete should attempt to
period of time. During this “float” or relax through the
time, the athlete is learning remainder of the sprint
to sprint tall and relaxed, distance. It is important to try
use aggressive turnover to avoid sprinting with 100%
mechanics, maintain proper effort, as this is frequently
arm action, and maintain such when the athlete gets tight and
posture at higher speeds. form begins to break down.
There is no advantage to Instead, the athlete should be
requiring a beginning trying to relax.
athlete to run flying 30s if that It will become very
individual is not yet able to apparent to a coach initially
use proper mechanics. In fact, employing flying sprints
even a relatively simple drill precisely which athletes are
such as a flying 10 would be ready and which need more
contraindicated if the athlete training, as untrained athletes
is so raw that basic running often have great difficulty
form cannot be maintained. achieving the relaxed top-end
However, once a younger or “float.” Lesser-conditioned
lesser-experienced athlete athletes who sprint at full
is able to demonstrate speed without a great base of
proper running mechanics, strength and conditioning
it is appropriate to increase may be injured, with both
the difficulty or challenge quadriceps and hamstring
posed through training and strains relatively common in
conditioning drills and skills, untrained individuals.

Target Points
1. Stay in the tunnel - Stay as level as possible as required by
the play in front of you.
2. Push the ground away with the trail leg and pull with the
lead leg/heel.
3. Gain length on each stride (do not take short choppy steps
to accelerate).
Lateral fake, close, or mirror an

opponent or ball during live
Acceleration: play.
Shuffle and Change Lateral acceleration: Shuffle
and change of direction can
of Direction be broken down into four
Lateral acceleration is
categories of training:
the rate of change of velocity
(speed/direction) laterally 1. Shuffle acceleration
when an athlete’s visual focus 2. Shuffle change of
and body orientation is forward direction: Creating
(not facing the direction of stiffness
travel). Lateral acceleration 3. Shuffle change
movements are commonly of direction:
used to escape, close, or Reacceleration
mirror an opponent or ball
4. Reactive Shuffle
during live play.
Lateral change of direction Shuffle Acceleration
is the ability to quickly Just as amazing as it is
control and change mass and to witness incredible sprint
momentum to a new direction speed, the same can be said
with as much accuracy as for lightening quickness the
possible toward the new field or court. When an athlete
direction. These movements can change direction in a split-
are commonly used to escape, second and seem to maintain
Target Points
1. Control shoulder sway.
2. Plant leg angle is the same for deceleration as it is for
accelerating (re-acceleration).
3. “Stay in the tunnel.”
4. “Load to explode.”
5. Maintain proper joint loading during planting/ change of
direction.

Shuffle Acceleration Exercises
1. Lateral shuffle: One step power push off. 2 sets of 5 reps
each.
2. Lateral shuffle: Two steps “push/recover/push.” 2 sets
of 3 each side
3. Lateral shuffle: Run-off (8-yard speed shuffle). 1 set of 5
each side
*Choose one or two based on the goal for the day
or even increase speed, it is the ankles, knees, and hips

simply awesome. are properly positioned and
During the lateral shuffle loaded. This means that the
acceleration and change of toes are pointed straight ahead
direction section, the athlete with the ankles dorsiflexed,
will be trained to properly the knees pushed slightly
create and attenuate force. forward, and the heels down.
When performing shuffle Furthermore, the hips should
acceleration exercises, the be pushed back while the
athlete will learn to produce shoulders are forward (the
quick and powerful force shoulders must come forward
in order to efficiently and to counterbalance and load
effectively move the body the hips). The spine should be
in the intended direction of neutral/flat.
travel. Lastly, the athlete should be
A number of areas of focus cued to “stay long.” For some
are important for optimal reason, over the years, many
performance. First, the athlete coaches have taught athletes to
should be cued to “stay in the move with short, quick, choppy
tunnel.” This simply means steps when shuffling laterally.
that the athlete should stay The issue that arises as a result
down in the athletic stance and of this technique is that the
avoid rising up vertically. If amount of force that can be
the athlete learns to push the generated is compromised due
ground away and recover the to lack of foot contact. When
legs quickly in pursuit of the the athlete needs lateral speed,
next push-off while staying it is best to cover distance with
low, speed is the result. each push-off and maximize
Next, the athlete should be force production with each
cued to “load the system.” step. Just like in sprinting,
When the athlete assumes an over-striding is not desirable;
athletic stance in preparing to however, length on each push-
shuffle laterally, it is vital that off should be a goal.

To illustrate, consider an in the athlete’s lead foot also
athlete traveling laterally to turning toward the direction
the right. In this scenario, of travel. In this circumstance,
the left leg serves as the the heel becomes the point
backside or power leg. It of contact during the pulling
is the primary source of action. This is a natural motor
pushing power. However, pattern intended to optimize
the right, or lead leg, is vital force production and enhance
in continuing the momentum speed. However, when the
generated by the power leg. athlete is shuffling slowly to
This is done through a pulling simply maintain positioning
action at the lead leg. The but not maximizing quickness,
athlete initiates movement by the lead foot may or may not be
creating a push-off with the rotated. Such an alteration is
power leg. The push-off must not necessary.
be down and away in order to The lateral shuffle is a
move the athlete in the proper skill that can make or break
direction. As the power leg a defensive player’s ability to
initiates the push-off, the lead guard or mark an opponent.
leg begins to flex, abduct, and Learning to be efficient
externally rotate at the hip is critical for success as a
while the knee begins to defender. The three shuffle
extend in order to stride and to acceleration exercises are
subsequently prepare to pull simply designed to get the
down and toward the body as athlete into correct posture so
soon as terminal extension is that peak force may be created
reached in the backside leg. at high speeds.
The lead leg helps to maintain
acceleration. Shuffle Change of Direction:
As soon as the power Creating Stiffness
leg finishes the push-off, What often separates good
it is immediately returned athletes from great athletes in
back under the body in field and court sports is the
order to push down and ability to change direction.
away for the next lateral When performing exercises
stride. Concurrently, the lead associated with the shuffle
leg finishes its pull as the change of direction section,
power leg pushes away. The the athlete will learn how
feet will often meet directly to control the acceleration
under the hips with the power developed previously with
leg preparing for push-off shuffle acceleration exercises
and the lead leg finishing its and reverse directions.
pull. It will often be noted There are three critical
that the lead leg rotates factors in determining the
outward at the hip, resulting success of an athlete when

Shuffle Change of Direction: Creating Stiffness Exercises
1. Fake throw step-out: 2 sets of 5 on each side
2. Fake throw one shuffle: 1-2 sets of 5 reps on each side
3. Fake throw two shuffle: 1-2 sets of 5 reps on each side
changing direction. First, the acceleration or push-off

athlete’s ability to control movement. If the foot plant
shoulder sway is important in is correct, the deceleration
maintaining balance. If the and the push-off movement
athlete plants the foot quickly become smoothly linked.
to change direction but is In order for the athlete to
unable to control the upper efficiently and effectively
body, the shoulders will express the change of
continue to move laterally. direction movement, it is best
As a result, the change of to encourage a mindset of
direction action will be slower. aggression and to attack any
This may be due to weakness change of direction skill or
in the core (especially in the drill. If the athlete is passive
frontal plane), weakness in the going into the plant, the move
lateral hips, or simply failing to change direction will be less
to engage core musculature explosive. While technique is
during the leg plant. clearly important, so too is
Secondly, if the athlete gets the mindset of attacking the
tall or fails to “stay in the ground and maintaining a
tunnel,” then eccentric loading stable body that can receive
is compromised. If the body is and release energy quickly.
not loaded well, it certainly Fake throws can be a
cannot explode concentrically highly effective series of drills
as well. The athlete must learn to help establish appropriate
to reposition the feet from a low trunk and core control. Fake
athletic stance so that proper throws are performed when
loading occurs. the athlete attempts to stabilize
Lastly, shoulder sway may the core against the mass and
occur as a result of improper momentum of a medicine ball.
plant foot angle. Stutter steps The athlete will often act as
or poor balance often stem if he or she is going to throw
from this error. The plant foot the ball and release it, but
angle is intended to provide hold on and quickly stop
an optimal base for eccentric the ball movement prior to
control of deceleration and release. This action of quickly
concentric force production decelerating the ball forces
during the subsequent the athlete to create stiffness

through the core, shoulders, will be diminished. As such,
spine, hips, and lower body. training the athlete to optimize
The athlete must try to drive angles is critical.
maintain a squared shoulders The low box band shuffle
positioning while the ball is and pause exercise is effective
being moved rapidly from side in helping to train the athlete to
to side.
create the ideal angle for
The three-drill progression quick change of direction. The
as detailed increases the athlete naturally repositions
momentum that the athlete must the foot plant angle based on
be able to control. The first step the momentum generated as a
in the progression involves the result of the resistance band. If
athlete simply stepping out, the athlete “stays in the tunnel”
followed by a one-step shuffle and is aggressive, this drill
and finally a two-step shuffle. It can pay huge dividends in
is important to avoid using any increased quickness.
medicine ball that is too heavy
or to put the ball at a level that The power shuffle and 5-5-
is too challenging. 5 shuffle exercises both focus
on more acceleration out of the
change of direction movement,
Shuffle Change of Direction:
with the 5-5-5 shuffle drill
Reacceleration focused more on acceleration
Everything described in
distance. If the athlete is cued
the previous two lateral
to stay stiff during the change
acceleration sections involve
of direction move, both of these
change of acceleration and
drills should be explosive
change of direction; however,
and serve to improve re-
the focus of the ‘Shuffle Change
acceleration ability.
of Direction- Reacceleration
exercises is to emphasize the During this series of drills,
intensity and angles needed the athlete should be coached
to re-accelerate quickly. Poor to stay low (“stay in the tunnel”)
shoulder position or sway can and to establish great plant
destroy great foot position. As angles in order to match
a result, re-acceleration speed mass and momentum forces.
Shuffle Change of Direction- Reacceleration Exercises

1. Low box band shuffle and pause: 2-3 sets of 7 on each
side
2. Power shuffle (two shuffle and one recover shuffle): 2
sets of 5 on each side
3. 5-5-5 shuffle: 2 sets of 3 reps on each side.

Reactive Shuffle Exercises (coach or partner points)
1. One shuffle out and back: 3 sets of 10 seconds
2. Two shuffle out and back: 3 sets of 10 seconds
3. Partner mirror shuffle: 3 sets of 10 seconds
Additionally, the athlete should relatively unique to court and

be cued to load and explode field sports. More specifically,
with proper joint angles and to this movement pattern is most
remain aggressive when often employed by athletes
changing directions. whose positions require it
as a result of the nature of
Reactive Shuffle the position. For example, a
With reactive shuffle pitcher in baseball will not
exercises, the true assessment perform a lateral shuffle that
of how the athlete can react often; however, a basketball
and compete in a more live player uses such a move with
setting comes into play. The great frequency while playing
athlete should perform all both offense and defense. The
of the skills mentioned and greater the efficiency with
trained in previous sections which the athlete can move
of lateral acceleration and in a lateral shuffle, the more
change of direction; however, effective that athlete can be
the difference at this phase when making plays.
is that the athlete must react The coach should cue the
to the coach’s signal or to athlete to push the ground
a partner leading the drill away with each push off and
while the second partner “stay in the tunnel” so as to
mirrors. The athlete must be afford a consistent push-off
focused and locked-in to the positioning. The athlete should
signal given. This feedback pull with the lead leg so that
response is more demanding his or her momentum is not
than feed-forward drills attenuated as a result of the
completed previously in push-off leg. Lastly, the athlete
which the athlete possessed should be cued to quickly
volitional control and was recover both the power leg
able to anticipate and changes and the lead leg so that the
prior to motor execution. acceleration movement may
The lateral shuffle is a skill continue.

Lateral 1. Crossover acceleration
2. Crossover change of
Acceleration: direction: Creating
Crossover and stiffness
Change of 3. Reactive crossover
Direction Crossover Acceleration
The lateral acceleration
The crossover movement
crossover and change of
is arguably the “king of
direction is defined as the rate
all athletic movements.” It
of change of velocity (speed/
encompasses the speed of
direction) when an athlete is
running as well as the body
moving laterally but his or
orientation of the shuffle.
her visual focus and body
When performed correctly,
orientation is forward (not
the athlete can cover great
facing the direction of travel)
distances and still have the
and a running action is used
ability to effectively change
through the lower body. This
direction in an instant.
movement is commonly used
to escape, close, or mirror an The crossover is
opponent or ball during live performed by pushing the
play. body i the direction of travel
with the back or power leg.
Lateral acceleration
Concurrently, the lead leg is
crossover and change of
positioned into a directional
direction can be broken
step through external rotation
down into three categories of
at the hip. The foot of the lead
training:
Crossover Acceleration Exercises

1. Crossover directional step (directional step push-off): 2
sets of 5 reps each side
2. Crossover directional step (two crossovers): 2 sets of 3
reps each side
3. Crossover run-off (10 yard speed crossover): 1 set of 5
reps each side
Target Points
1. Gain distance with strides
2. Directional step to open hips and push rather than pull
3. Disassociate upper and lower body

leg is pointed in the direction Crossover Change of Direction:
of travel, however, the athlete Creating Stiffness
maintains dorsiflexion and an The focus of the exercises
associated proper shin angle associated with ‘Crossover
so that proper push-off can Change of Direction – Creating
occur. Stiffness’ is to create a stable
The key to the crossover or stiff body position in
step is for the athlete order to absorb force and
to allow each leg to function release energy quickly. If an
independently while still both athlete is going to change
contributing to the acceleration direction while performing
movement. If both legs push a crossover, stability is
off at the same time, the vital. The increased speeds
acceleration force is attenuated created using the crossover
can challenge balance and
and speed is compromised.
stability in a novice athlete
However, if the legs function in
since momentum is greater
a complimentary fashion,
and therefore more difficult to
acceleration is enhanced.
control at higher speeds.
The three exercises
Regardless of whether
covered in this section are the movement is a shuffle or
relatively simple and are crossover, the main points
intended to teach the push- of emphasis stay the same.
off action and the mechanics The athlete must “stay in the
of the lead leg. Progressions tunnel” to control mass and
from the first drill emphasize momentum through a strong
the aggressive push-off from loaded position. The athlete
the lead leg. Finally, the third must also create appropriate
progression allows speed to plant angles in order to
be built up over 10 yards while reaccelerate in the new
performing the crossover. direction, and it is critical that
The key to this crossover the athlete eccentrically load
acceleration exercises is to the joints properly in order to
focus on the acceleration. concentrically explode through
Crossover Change of Direction- Creating Stiffness

Exercises
1. One crossover repeat change direction: 2 sets of 10
seconds
2. Assisted shuffle to resisted crossover: 2 sets of 5 reps on
each side
3. Cone stack: 2-3 sets each side

the acceleration moment. includes just two drills: the
The first exercise in this first employs one crossover
section is used to get the and the second incorporates
athlete to feel how to quickly two. The athlete simply reads
change direction off of an and responds to the coach’s
explosive crossover. The signal. This is also a fantastic
second exercise encourages assessment tool.
more speed through the use of
a shuffle (which is a common The athlete should be
combination of skills coupled coached to “push the ground
together in sport) followed by away” with power leg (back
a strong crossover back to the leg) so that the lead leg can
starting position. Finally, the take over. The lead leg is
exercise that has created more used to execute a directional
change in how athletes apply step and is used to push down
the crossover with high effort and back under the hips. The
is the cone stack. athlete should be cued to
The primary purpose of disassociate the upper and
the cone stack drill is to force lower body and stay oriented
speed through competition. to the play and always allow
The athlete must compete all the hips to open up in the
the way through the drill. direction of travel.
This provides an excellent
opportunity to assess how Retreating Skills
the athlete will move at top Retreating skills are
effort, and the cone stack defined as the ability of the
drill may be used as an athlete to move backward
assessment tool, a training from their current position to
tool, and is particularly useful maintain good positioning/
for use on competitive but still orientation with the opponent,
fun training days. ball, or play. Retreating skills
are commonly used to create
Reactive Crossover initial separation in order to
The final category for read the opponent, ball, or
the crossover is the reactive play and either defend tightly
crossover. This section or break on the play in any
Reactive Crossover Exercises (coach or partner points)

1. One crossover and recover back with crossover: 1-2
sets of 10 seconds
2. Two crossovers and recover back with crossovers: 1-2
sets of 12 seconds

Target Points
1. Keep shoulders forward in order in order to break and/or
accelerate in new direction
2. Keep feet close to ground on backpedal
3. Disassociate the upper and lower body when using hip turn
4. “Stay in the tunnel”
direction of travel. Backpedal

Likewise, the hip turn is The backpedal is a
the ability to quickly rotate frequently overlooked skill
the hips, legs, and feet to in athletic development and
create an aggressive push off performance enhancement
angle to move the body in a training. Although not
new direction backwards of used as frequently as many
initial starting position. The of the skills discussed and
hip turn is a repositioning described previously in
strategy to create quicker this resource, the ability to
retreat quickly and efficiently
acceleration and is commonly
has great impact in game
used to reactively retreat and
situations. An athlete who lacks
maintain, escape, or close on
kinesthetic awareness and
an opponent, ball, or play.
cannot rapidly “give ground”
Retreating Skills can could lose balance and/or lose
be broken down into four eye contact with the ball, the
categories of training: opponent, or the play. As such,
1. Backpedal learning how assume proper
retreating postures and how to
2. Backpedal and break- move the arms and legs
off correctly will be well worth the
3. Hip turn progression time spent in training.
4. Mistake recovery hip The key points to
turn emphasize are for the athlete
Target Points
1. Disassociation of upper and lower body
2. Create an aggressive and effective push off angle through
repositioning
3. “Stay in the tunnel”
4. Create distance immediately after foot contact (don’t get
stuck)

Backpedal Exercises
1. Alternate short 3-step backpedal (one strong push-off
followed by 3 choppy steps): 1-2 sets of 20 yards
2. 10-yard backpedal: 2 sets of 5 reps
3. Resisted 5-8-yard backpedal: 2 sets of 3-5 reps
to keep the “nose over the direction. The three backpedal

toes” and to execute choppy exercises are great ways to
steps. By keeping the head and rehearse the mechanics of
shoulders forward, the athlete the backpedal. At the same
remains more athletic and can time, these drills will serve to
change directions quickly strengthen the prime movers
when needed. This positioning of the lower extremity and
also protects the athlete core, thereby enhancing
against falling backwards function and performance.
easily. Also, using shorter
strides allows the athlete to Backpedal and Break-off
move quickly in short With the backpedal and
distances while maintaining break-off exercises, the
close foot contact to the focus turns to the ability to
ground, making it relatively get out of the backpedal and
easy to execute an immediate into a sprint as quickly and
change of direction movement efficiently as possible. In the
when necessary. first exercise, the athlete must
It is important for the complete a 180-degree turn-
athlete to understand that out of the backpedal. To do
backpedaling is simply a this, the athlete must execute
strategy to use in order to stay an “open- up” step (the leg
oriented to the play in front in externally rotates at the hip
preparation for a sprint in any in order to open). This allows
Backpedal and Break-off Exercises

1. 5-Yard backpedal to 180-turn and 15-yard acceleration:
2 sets of 3 reps each direction
2. 5-Yard backpedal to comeback acceleration (comeback
straight and at angles): 2 sets of 5 reps
3. 5-Yard backpedal to 180-turn for 5-yard to comeback: 2
sets of 3 reps each direction

the athlete to finish the push- of the foot plant. Poor shoulder
off with the power or drive positioning will negatively
leg while preparing the lead impact proper foot positioning,
leg to strike the ground down so it is best to think of this
and back in order to continue movement from the “top-
accelerating. down.”
When the athlete executes
a backpedal and must reverse Hip Turn Progression
directions, the “comeback” or Another style of retreat,
the “angled comeback” move the hip turn, is more focused
should be employed. As on the initial movement of the
the backpedal is quickly feet. This movement is most
stopped, the athlete must commonly used when the
momentarily cease moving athlete is in a parallel athletic,
prior to accelerating in another or “reactive” stance. The final
direction. The two critical exercise combines 180s with
factors when stopping from comebacks. The athlete must
backpedaling and moving be able to manipulate the feet
forward involve shoulder in order to change directions,
positioning and foot plant. moving away from the starting
First, if the shoulders are location as well as planting to
allowed to migrate too high, return to the starting location.
the athlete loses stability When the athlete
and will be slower out of performs a hip turn, the hips
the break. However, if the and legs are rotated in order
shoulders stay low, more to quickly reposition the legs
force can be generated so that one leg is able to
by the plant/push-off leg push off at the appropriate
and drive angles will be angle. While this rotation of
improved, being oriented the lower body occurs, the
more horizontally rather than upper body remains oriented
vertically. Secondly, the athlete to the play occurring in front.
must be able to drive out For example, when a football
Hip Turn Progression Exercises

1. Quick hips (quickly rotate feet and hips while
disassociating): 2 sets of 5 reps each
2. Hip turn and shuffle (hip turn and shuffle for 3-5 yards):
1-2 sets of 3-5 reps each
3. Hip turn and crossover (hip turn and crossover for 5
yards): 1-2 sets of 3-5 reps each

linebacker drops into pass mistake. Athletes are often
coverage, he opens his hips positioned opposite the
so that he can push off and intended direction of travel.
run backwards, however, he This is common. Young athletes
should typically keep his head often lunge at plays, and
and shoulders oriented toward utilizing this start position can
the quarterback so that he can help train them to recover in
read the play. the event that a misstep has
When the athlete performs been made. That said, there
a hip turn, a shuffle, crossover, are countless ways that the
or sprint to retreat, the critical coach can position the athlete
portion is the initial push off. to learn how to recover. It is
The three hip turn exercises advisable for the coach to
listed are designed to speed choose the mistake position
the hip turn into a retreating or positions most often seen
movement. The first, “quick in games and competitions,
hips,” is intended to improve as these drills will provide
the athlete’s ability to valuable motor experiences
disassociate the upper and to help the athlete when these
lower extremities while staying issues actually occur.
low. The remaining two hip The best way to progress
turn exercises are intended to the athlete in mistake recovery
teach the athlete to explode training is to first demonstrate
out of the stance and gain great the position and exactly
distance using the shuffle and how to recover from it. The
crossover. The athlete should next step is to progress from a
be coached to retreat using pre-planned recovery into an
both the backpedal and the hip unknown recovery direction.
turn. To accomplish this, the coach
simply points randomly in the
Mistake Recovery Hip Turn direction the athlete must
Mistake recovery hip react.
turn exercises are critical When coaching the
in teaching the athlete backpedal, the athlete
how to recover from a should be cued to keep the
Mistake Recovery Hip Turn Exercises

1. Pre-planned recovery hip turn (athlete knows what
direction): 2 sets of 5 reps each
2. Reactionary recovery hip turn (athlete reacts to coach
cue): 2 sets of 5 each

nose over toes so that weight explosive movement.
is distributed correctly and
the risk of falling backwards Summary
is reduced. The athlete should While speed and agility
also stay down with the training is commonly
shoulders forward so that it is included in many athletic
relatively easy to perform the development programs, not
break-off or comeback. Lastly, all programs are created
the athlete should keep the feet alike. By focusing on the
fairly low to the ground during essentials of motor learning,
pushing off. motor pattern acquisition,
Similarly, when the and motor skill refinement,
athlete performs the hip the coach can ensure the
turn, a number of coaching athlete is best prepared to
cues can be of benefit, as learn the concepts of speed
well. First, the athlete should and agility to maximize
be coached to stay low with performance and minimize
the shoulders forward at all the risk of injury. Furthermore,
times in order to increase through the specific
quickness. Additionally, the application of developmentally
athlete should start the push- appropriate and progressively
away action immediately challenging speed and agility
upon lifting the foot so that programming, the strength
there is a quick movement and conditioning professional
away from the current starting can ensure optimal athlete
spot. Lastly, the athlete should development over time in
disassociate the upper and a way that improves athlete
lower extremities in order to outcomes and ensures long-
perform a quicker and more term success.

References
1. Haff G, Triplett N, eds. Essentials of Strength Training and
Conditioning. 4th ed. Champaign, IL: Human Kinetics;
2016.
2. Rutledge CL. Effects of two different starting stances on
10m sprint performance time in junior collegiate football
players following a 6-week sprint training program.
September 2013. http://scholarworks.calstate.edu/
handle/10211.9/2288. Accessed April 14, 2018.
3. Taft L. Hip Turn. 2006. www.sportsspeedetc.com.
4. Taft L. Coaching Away an Athlete’s Speed. https://
athletesacceleration.com/coachingawayanathletesspeed.
html. Accessed April 14, 2018.
5. Zysset AE, Kakebeeke TH, Messerli-Bürgy N, et al. The
validity of parental reports on motor skills performance
level in preschool children: a comparison with a
standardized motor test. Eur J Pediatr. 2018;177(5):715-722.
doi:10.1007/s00431-017-3078-6
6. Johnson TM, Brown LE, Coburn JW, et al. Effect of Four
Different Starting Stances on Sprint Time in Collegiate
Volleyball Players. J Strength Cond Res Lippincott Williams
Wilkins. 2010;24(10):2641-2646.
7. Frost DM, Cronin JB, Levin G. Stepping Backward Can
Improve Sprint Performance Over Short Distances.
J Strength Cond Res Lippincott Williams Wilkins.
2008;22(3):918-922.
8. Golden GM, Pavol MJ, Hoffman MA. Knee Joint
Kinematics and Kinetics During a Lateral False-
Step Maneuver. J Athl Train Natl Athl Train Assoc.
2009;44(5):503-510.
9. Cusick JL, Lund RJ, Ficklin TK. A Comparison of Three
Different Start Techniques on Sprint Speed in Collegiate
Linebackers. J Strength Cond Res Lippincott Williams
Wilkins. 2014;28(9):2669-2672.
10. Miyanishi T, Endo S, Nagahara R. Comparison of
crossover and jab step start techniques for base stealing
in baseball. Sports Biomech. 2017;16(4):552-566. doi:10.10
80/14763141.2016.1246604

>>JUMP TRAINING for
PERFORMANCE
05
ADAM Feit
Introduction
T
“stretching” of the muscle
he quest to jump immediately precedes
higher, move a powerful concentric
quicker, and run contraction. The elastic
move faster is energy that is stored through
a never-ending these powerful actions
journey for youth athletes. facilitates an increase in
While a great number force production, muscular
of training approaches power, and running velocity/
and strategies have been economy. The use of this
employed in the past, one muscle pattern, called the
particular training technique stretch-shortening cycle
has been particularly (SSC), is the foundation of
poorly understood and jumping and running for
misapplied. Unfortunately, maximum height and speed.
the use of plyometrics is Unfortunately, many
often misunderstood and coaches tend to rush the
improperly programmed, training process and attempt
precisely at the youth to program advanced
coaching level. plyometric exercises before
Plyometric training the athlete can effectively
refers to the use of jumping control their body weight in
exercises where an eccentric space. This rush often leads to
JUMP TRAINING | ADAM FEIT | 89

the development of improper training has the potential to
movement patterns which then improve performance and
carry over to future injuries decrease the risk of future
during competition. injury.
Jump training should serve It is the goal of this chapter
as a foundational element to adequately explain the
of power training before progressions and strategies
any external loading can be to appropriately develop
applied. Before coaches can youth athletes, especially
ask their athletes to move fast within jump training power
with heavy loads, they must development.
ask for their bodies to move
fast. It is the prerequisite of Four Foundational
enhanced power development:
taking care of one aspect of Body Positions
training before moving onto Proper jump training
the next. begins with proper
positioning. Regardless of the
Jump training for today’s
level of athletic ability, coaches
athlete is not about stacking
bumper plates higher and can never underestimate
higher or jumping off as fast the power of proper body
as it takes to jump on. It is position. While many strength
not jumping off rooftops and & conditioning professionals
running into sprints. Nor is it (SCP) take pride in squat and
counting how many box jumps deadlift progressions, the
you can do in the workout of same should be said when it
the day in a nearby parking comes to hinging and bending
lot. Instead, jump training techniques. This is especially
for today’s athlete is about true when it comes to using
elasticity, efficiency, and kettlebells for teaching the
energy transfers, absorption swing, which is a natural
of force and application of and fundamental movement
power, and reducing the risk of pattern used by a majority of
future injury while improving SCPs today. Before the SCP
performance. can ask the athlete to hinge
and quickly snap through, it
During a competition, an
is essential to first ensure that
athlete will have to cut, plant,
the athlete can get into proper
pivot, turn, jump, rotate, twist,
bound, and perform other feats position slowly and under
of athleticism from one leg to control.
the next. That is the nature Before actual jumping
of the game and evolution of should commence, the SCP
sports. By matching up joint should spend some time
angles, body positioning, and preparing the athlete to
force-velocity dynamics, jump get in the right position to

jump and land. Particular should be locked down and
emphasis should be placed back (scapular retraction
on the double-leg athletic/ and depression) with a slight
RDL position, the single-leg forward lean through the torso.
athletic/RDL position, the The athlete’s weight should be
double-leg snap-down, and set on the mid portion of the
the single-leg snap-down. feet and the arms should be
For maximum effectiveness, flexed at the elbow while the
the SCP should try and layer hands are at the hip.
positions that will be repeated This athletic position is the
in future drills or exercises to backbone to any movement
improve the rate of retention. skill taught on the field or
Notice the standard athletic weight room and also serves
position in Figure 5.1 on both as the landing position of any
the front and side view. jump. This is to remind the
In this athletic stance, athletes that when they start/
several keys of positioning land from a jump, perform
should be noted. First, the an RDL, or set-up for a hang
feet should be positioned clean, they are highly similar
underneath the hips with the with significant overlap in
toes straight ahead. Next, the technique. Having the ability
knees and hips should be to transfer body positions from
flexed and the head should one area of the field to the
be set in a neutral/natural other side of the weight room
position. The shoulders is especially important when
Figure 5.1: The

athletic stance,
anterior (left)
and lateral
(right) views

teaching new skills to athletes. the athlete to the right
During the layering process illustrates a common but unsafe
of the athletic position, the landing position among youth
SCP should emphasize proper athletes with the excessive
chest, hip, and knee angles forward lean and internal
upon takeoff and landing. rotation of the lower limbs.
The risk of non-contact knee This is especially common
injuries is associated with with female athletes due to
internal rotation of the hip, their dominance of quadriceps
valgus (inward) collapse at the musculature, improper firing
knee, and limited hip and knee patterns, and neuromuscular
flexion (for more on this, see coordination.1,8,9
Chapter 9).1–9 Once the athlete has
Notice in Figure 5.2 the mastered the primary athletic/
differences between each landing position, the next
athlete. The athlete to the left progression is the single-
demonstrates an adequate leg variant, or the single-leg
landing position with the chest Romanian dead lift (RDL).
up, knees aligned behind the Oftentimes, jumping, running,
toes, and weight centered and changing direction
beneath the hips. Meanwhile, occur on one leg at a time.
Figure 5.2:
Proper athletic
stance (left)
and improper,
unbalanced stance
with right knee
valgus (right)

Figure 5.3:
Standard
athletic
stance (left)
and single leg
stance (right)
Thus, it becomes paramount hang position. Often, athletes

to master the single leg will hinge too slowly to fully
stability, balance, and control utilize the rapid-stretch of the
of the body during jumping hamstrings to help transition
exercises. the body into the triple
In Figure 5.3, you’ll notice extension before the catch.
the standard athletic position What begins in somewhat of
on the left. To the right, you’ll a slow-motion loss of energy
see the same position, except turns into a jumping jack,
on one leg. The only difference angry-starfish catch on a clean
that you’ll see is that the leg or a giant “I’m a star” catch on
and arm are extended to offset a snatch.
the weight of each limb and Before any jumping,
maintain proper balance. bounding, or hopping, coaches
From this position, the athlete can now implement a “snap-
can jump, land, plant, pivot, down” before the active jump.
change direction, or sprint. This is beneficial for four
Once the athlete has reasons. First, it helps the
mastered the RDL position, athlete shift and maintain static
it is time to add the limiting to dynamic body positions
factor regarding proper power right before takeoff ensuring
development—speed. This proper joint alignment
is readily apparent when BEFORE active jumping
you look at any Olympic occurs, precisely at the hips,
weightlifting exercise from the knees, and ankles. Secondly,

it transfers the necessary interpreted as a single-leg
speed for weight room jump to another coach. More
movements like the Olympic precisely, when working in any
lifts. It also allows the athlete system, it is essential to keep
to prepare mentally just before everyone on the same page
attempting a jump for maximal when it comes to coaching
height or distance. Lastly, it terminology and technique.
provides another regression/ There should be very little
progression in a coach’s wiggle room between a head
layering system to benefit the coach and his/her assistants
young athlete throughout the in regards to exercise naming
training program. and technique corrections.
A basic jump training The different types of jump
preparatory program should training exercises can be
follow a standard four-stage broken down into four separate
progression: categories:
1. Double-leg athletic/ 1. Jump: a two-legged
RDL position takeoff with a two-
legged landing (e.g.,
2. Single-leg athletic/RDL
vertical jump)
position
2. Hop: a one-legged
3. Double-leg snap-down
takeoff with a same
4. Single-leg snap-down one-legged landing
Before the SCP should ask (e.g., vertical hop)
the athlete to move fast on 3. Bound: a one-legged
one leg, the athlete needs to takeoff with an alternate
be able to move on one leg. one-legged landing
Additionally, before the athlete (e.g., lateral bound)
can move on one leg, he or she
4. Hybrid: a combination
needs to master the speed and
of any jump, hop,
positioning of moving with two
or bound with the
legs. possible addition of
a medicine ball (MB)
Classification of for upper body power
Jump Types development (e.g.,
While it is common to lateral bound to double
borrow jumping variations legged landing or a
from track and field, the exact hurdle jump to MB
drills and naming of these punch)
exercises can create confusion The hybrid category may
among not only the SCP but be the most important when
the athlete, as well. What working with youth athletes for
may be read as a double-leg the following reasons. First, it
jump to one coach may be bridges the gap between the

transition of double-leg and The Importance
single-leg jumping exercises.
With the use of the hybrid, of Multi-Planar
the SCP can better prepare Jumping
the athlete for single-leg hops In the weight room, coaches
and bounds through the use often pride themselves
of single-legged takeoffs with on working through three
double-legged landings. Next, dimensions of motion, using
rather than change exercises ground-based movements and
completely, the SCP can just multi-joint exercises. The same
add or remove one piece of approach should be devoted
the drill to change the stimulus to the field in regards to
and keep athletes and coaches movement and jump training.
progressing. Lastly, the SCP Athletes do more than jump
can analyze single-leg jumping up and down or jump forward
and landing mechanics much and back; and they do so in a
earlier in the programming. manner that requires one, two,
Instead of wasting 4-6 weeks or a combination of both legs at
on primarily double-leg a time, in different directions.
takeoffs and landings, the SCP
Unfortunately, many
can work on the limiting issue
programs base success
(usually single-leg strength/ on measurable standards,
stability/power) right away. especially when it comes to
Jump training is not only jumping. The SCP will often
crucial for power development, hear about the highest vertical
but more importantly for the or greatest long jump on the
reduction of future injury. Too team and try to justify their
often, athletes are medically ability to play the sport at the
cleared to return to play highest level. Coaches try
without a thorough evaluation to find correlations between
of single-leg strength, stability, athlete explosiveness and
and power. Jump training can movements in the weight
be performed in the warm- room (e.g., Olympic lifting)
up, during movement, and and assume that the heavier
throughout weight training an athlete can lift, the higher
sessions. After all, running, or further they can jump. That
cutting, planting, pivoting, and is true to a certain degree,
jumping almost always occur but likely not to the extent
with one leg at a time. As such, that some would lead you
it makes sense for the SCP to to believe. To get better at
make it a priority. jumping, an athlete needs
to jump. And to stay healthy
throughout the vast amount of
acceleration, decelerations,
planting, and pivoting, the

athlete needs to be well adequately addresses the
coached throughout jumping athlete’s ability to jump and
exercises in all planes of land on one leg as well as
motion. changing direction.10
Looking back on various The four different foci
invitational showcases, of motion in which jumps,
combines, and the thousands hops, bounds, and hybrids
of athlete programs over the may occur include vertically
years, two exercises always focused, linearly focused,
took center stage: the vertical laterally focused, and
jump, and long jump. One rotationally focused. Vertically
may logically ask why those focused jumping is performed
two? They were easy to coach, primarily in-place, aiming
easy to measure, and mostly, to jump as high as possible.
fun to perform. And like most These would be your typical
programs, coaches adapted vertical jump, box jump, and
them after football strength squat jump progressions.
and conditioning programs Linearly focused jumping is
as they always tested vertical performed with the aim to
jumps and long jumps. jump as far “out” as possible.
But, we were missing two These would be your typical
key ingredients. First, neither long jump and hurdle jump
the vertical nor the long jump progressions. Laterally
assess the athlete’s ability to focused jumps are performed
jump and land on one leg. with the aim to jump as high
Additionally, neither assess or far as possible from side
the athlete’s ability to change to side. These would also
direction, either. Vertical include variations of jumps
jumps are solely focused on in the vertical and linear
jumping as high as possible in planes with an emphasis on
the frontal and sagittal planes. frontal displacement. Lastly,
Long jumps are solely focused rotationally focused jumps
on jumping as far as possible are performed with the aim
in the sagittal and transverse to rotate the body effectively
planes. Unfortunately, there during the jump and land
is little to no transfer from accordingly. These would be
training to sport in regards variations of traditional hops,
to injury prevention on one bounds, and jumps with a
leg since most drills are landing orientation different
performed bilaterally. Since from the takeoff, usually by 90
the transverse plane is or 180 degrees.
commonly cited as the most When coaches look at
neglected of the cardinal sports that require frequent
planes, the SCP needs to be jumping such as basketball,
certain that programming volleyball, and even football,

it becomes clear that not reps should be performed,
every landing position is how many sets should be
structured and predictable as performed, determining
the standard takeoff position. whether or not athletes are
Consider how often the athlete adequately prepared, and how
lands with both feet under we can organize an exercise
the hips, striking the ground pool.
at the same exact time. How
The system of classifying
many athletes get hurt during
jumping exercises is modified
the takeoff or accelerating?
after the original 1970s
Or, on the other hand, do most
research performed by Soviet
injuries occur on the landing or
sport scientist A.S. Prilepin.
deceleration?
It is said that Coach Prilepin
As a result of this analyzed the training logs
variability, athletes should be and journals of more than
prepared for the loads, speeds, 1,000 elite-level weightlifting
and direction of movements champions and noticed a
they will be subjected to common theme; as the weight
during the season. This is of the bar increased, the
the real meaning of physical velocity of the bar decreased.
preparation and the SCP This is an accepted principle
should use the necessary as displayed by the force-
means and methods to keep velocity curve. However,
them healthy and productive Prilepin noticed the training
on the field rather than injured percentages and the
on the bench. combination of reps and sets
that would cause a dramatic
Volume and shift in bar speed in order to
Category mitigate the training effect
of explosive strength. If a
Considerations for weightlifter did too many reps
Jump Training or sets at a certain training
In this section, we percentage, the lifter would
will explore the common reach a point of diminishing
issues and concerns when returns and the efforts
programming jump training put forth would not yield
exercises for athlete and optimal results. Based on this
teams. Considerations for research, Prilepin crafted a
program development include straightforward table summary
determining what makes a outlining his findings (Table
jump easy or hard, how many 5.1).11

Table 5.1: Original Prilepin Chart
% of 1RM Reps per Set Total Reps Optimal Reps
70% 3-6 12-24 18
80% 2-4 10-20 15
90% 1-2 4-10 7
When considering the chart, the training session. This could

coaches assume a number of be due to bar speed, reduction
strategies in regards to load of training fatigue, or any
selection. First, when working combination of factors relevant
with loads between 70-79% of to the SCP and athlete. What is
the athlete’s 1RM, reps should interesting to note is that as the
be kept between 3-6 per set movements become heavier,
and no more than 12-24 reps volume should be reduced.
per session. The optimal Essentially, as movements
amount is 18. Next, when become more difficult to
working with loads between
perform, repetitions should be
80-89% of the athlete’s 1RM,
lessened, keeping the integrity
reps should be kept between
of the training goal intact.
2-4 per set and no more
than 10-20 reps per session. Over time, Prilepin’s
The optimal amount is 15. chart has been modified and
Furthermore, when working percentages tweaked. Table
with loads above 90% of the 5.2 and its variations are
athlete’s 1RM, reps should be frequently seen in strength
kept between 1-2 and no more circles across the country.
than 4-10 reps per session. The It includes an additional
optimal amount is 7. combination of lighter
Now, what determines percentages and additional
“optimal” can vary depending volume recommendations for
on the training goal or even another zone of training.
Table 5.2: Modified Prilepin Chart

% of 1RM Reps per Set Total Reps Optimal Reps
<70% 3-6 18-30 24
70-79% 3-6 12-24 18
80-89% 2-4 10-20 15
90% 1-2 4-10 7

The modified Prilepin for power development,
chart has been used as a why couldn’t jump training
reference point for many use the same rep and
SCPs when determining set recommendations
appropriate volume and interchangeably? In some
intensity prescriptions during resources, plyometric volumes
periodization schemes. are categorized by jump
While the original chart was contacts based on the training
designed to accommodate age of the athlete. If coaches
the Olympic lifts, strength were to use jump training as
and conditioning coaches an explosive means to develop
have manipulated its power AND reduce the risk of
recommendations to fit all future injury, it should mimic
strength development qualities the recommendations we used
under six reps per set. for Olympic lifting rather than
If jump training and total foot contacts based on
Olympic lifting were utilized “plyometric experience.”12
Table 5.3: Plyometric Foot Contact Guidelines12

Plyometric Experience Beginning Volume (per session)
Beginner 80-100
Intermediate 100-120
Advanced 120-140
Using the modified chart the intensity of the jump drill.

from Prilepin’s research, jump Zone 1 would be the easiest
training prescription should jumps within each plane of
now be based on a number motion, and Zone 4 would be
of considerations, including the hardest. Each zone can be
training age of the athlete, color-coded to help the SCP
speed of drill (short response understand that as the intensity
versus long response), height of the jumps increases,
of drill (hurdles and boxes), the potential risk of injury
number of foot contacts, planes increases, as well.
of motion, and takeoff and
landing position. Keeping The total volume of each
the emphasis on landing jump exercise or sequence
mechanics, injury prevention, should decrease as the
and power development in intensity of the jump increases.
mind, Prilepin’s chart could Each zone reflects foot contacts
be further modified. Instead of unless part of a jump sequence
a percentage of 1RM training (specifically those jumps
zones, the zones would reflect found in Zones 3 and 4). Each

repetition should be the actual would be based on the drill
repetition of the drill rather rather than foot contacts. Zone
than how many foot contacts 3 and Zone 4 jumps do not
it used. For example, a box accumulate more than 6 foot
jump would be classified as a contacts per sequence. The
Zone 1 jump, thus yielding sets jump sequence noted above
no higher than 6 reps per set would yield 6 total contacts:
and a volume of no more than
● Box jump (1)
30 reps per session. Coaches
could program sets and reps ● Land from depth drop
such as 5x5, 4x6, etc. (1)
A box jump to depth jump ● Land from depth jump
to repeat-3 hurdle jump would (1)
be classified as a Zone 4 jump, ● 3-hurdle jumps (3)
thus yielding sets no higher
● = 6 total
than 1-2 reps per set and a
volume of no more than 10 reps With the zones and volume
total. Because this is hybrid recommendations in place, the
among a variety of jumps in upgraded jump training chart
one sequence, repetitions would look like this:
Table 5.4: Jump Training Chart
Level Total Volume Reps per Set
Zone 1 18 to 30 3 to 6
Zone 2 12 to 24 3 to 6
Zone 3 10 to 20 2 to 4
Zone 4 4 to 10 1 to 2
Figure 5.4: A
tuck jump is
considered a
Zone 1 jump
drill

Before any force can be enough time to reset before
produced through maximal the next one. An easy coaching
jump training methods, cue to remember is “jump and
athletes in this zone must be stick.”
able to absorb force properly. Landing considerations
Similar to the catch of a hang include the following cues:
or power clean, teaching the
athlete to brace before impact • Chest up, shoulders back
is a crucial component of with the front t-shirt “logo”
displaying adequate eccentric readily viewable to the
strength to decelerate properly coach
before reacceleration occurs. • Knees behind the toes and
Zone 1 jumps are also in line with the hip and
primarily double-leg and can ankle (not over and in)
utilize a “snap-down” pause • Impact should be minimal,
before transitioning from the and the athlete should be
eccentric arm swing into the encouraged to “land like
concentric jump action. This a helicopter, not a space
allows the athlete to reset into a shuttle.”
proper position before takeoff
• Landing position should
if needed. Zone 1 jumps are
mimic starting position
also primarily long response
in nature and require a “reset” with no drop of the hips
before starting another jump. upon impact
Each jump will be done as a Volume should be kept
one-repetition masterpiece, between 18-30 reps total, and
allowing the athlete to stick each jump should fall between
each landing perfectly with 3-6 reps per set.
Table 5.5: Sample Exercise Pool of Zone 1 Jumps

Vertical Linear Lateral Rotational
Snapdown Snapdown Snapdown Snapdown
Box jump Long jump Box jump Box jump
Vertical jump Hurdle jump Hurdle jump Hurdle jump
Tuck jump Squat jump

After the athlete has mastered long jump. Here, you can see
basic landing mechanics that up to two different planes
and body positioning, we of motion are being utilized,
can now move into a more thus challenging the athlete’s
specific power development proprioception and reactive
model where we utilize the ability to change direction.
stretch reflex of a powerful This is a great alternative to
arm swing and short ground the traditional vertical, long or
contact time. Zone 2 jumps hurdle jump, especially if you
are referred to as “medium are limited on equipment or
response” where the athlete space.
will jump more than once in a
Lastly, Zone 2 jumps include
sequence. An example would
be a repeat-2 long or hurdle hybrid variations where we can
jump where the athlete would start introducing single-legged
perform two consecutive long takeoffs into double-legged
or hurdle jumps without a reset landings or double-legged
between the jumps. This allows takeoffs into single-legged
the athlete to take advantage landings. Depending on the
of slight recoil in between intensity of the drill, some
successive jumps for a larger drills may not be appropriate
height or distance. An easy until adequate single-leg
coaching cue to remember is strength is achieved. Thus,
“jump, jump, and stick.” most double-legged takeoffs
into single-legged landings
Zone 2 jumps include a
multi-planar approach of up are reserved for Zone 3.
to two different planes of Volume should be kept
motion. Examples include a between 12-24 reps total, and
long jump into a vertical jump each jump should fall between
or lateral hurdle jump into a 3-6 reps per set.

Box hop to DL Hurdle hop to DL Bound to DL Box hop to DL

landing landing landing landing
Split jump Hurdle jump to Box hop to DL Depth jump to 90

box jump landing degree landing
Vertical hop to DL Repeat 2-hurdle 4-way hurdle Bound to DL

landing jump jump landing

Figure 5.5:
A hop to DL
landing is an
example of a
Zone 2 jump
Moving along the zone such as hurdle jumps and hops drill.
continuum, it should be noted as well as the introduction of
that Zones 3 and 4 should be alternate leg landings with
reserved for advanced athletes bounding and split landings.
only. The variability between Zone 3 jumps also utilize
planes of motion, use of external resistance added to
external resistance, and elastic the jumps, forcing the athletes
response to jumping is geared to accelerate their bodies
for athletes with a high training faster through triple extension
age. and challenging their base of
Zone 3 jumps focus on the support on the landing. Lastly,
athlete’s ability to not only these jumps begin to utilize
generate but also sustain hybrids between double-
maximal levels of power and legged takeoffs with single-
elasticity between repetitions. legged landings.
Jumps that can be achieved
through high levels of effort Volume should be kept
and power now must be between 10-20 reps total, and
continually executed in a each jump should fall between
short response series. These 2-4 reps per set. Note that
jumps follow a “quick, quick, advanced jump sequences
and stick” coaching cue, in this zone would follow
emphasizing extremely little repetition recommendations
time on the ground between for each repetition of the
repetitions. These are sequence, rather than
reflected in repeated jumps individual foot contacts.

Weighted box Repeat hurdle Box jump to SL Hurdle hop

jump hop landing
Box jump medley Weighted long Lateral/medial Box hop

jump hurdle hop
Bound Bound Bound Bound
In the last zone of jump back squat before resting

training, the athleticism of for a brief period (20-40s)
the athlete is exploited to the before performing a maxi-
maximum and challenge not mal jump
only their physical but also
• Speed/strength complex:
their mental attributes. We are
Performed with a jump
looking for maximal power
primer like a repeat verti-
and elasticity between short,
cal jump before resting for
and multiple response jumps
among various planes of a brief period (20-40s) be-
motion. The addition of visual fore performing a strength
or audible commands and exercise such as a hang
directions further challenge clean
the athlete’s mindset and Contrast jumps refer to a
orientation for takeoff and heavy/light approach where
landing. an athlete will perform a
Zone 4 jumps are also weighted jump (or series of
where the successful jumps) before unloading the
implementation of contrast or body and performing another
complex jumps are utilized un-weighted jump or series of
throughout a weight training jumps. Volume should be kept
session. Coach Joe Kenn is between 4-10 reps total, and
credited with the terminology each jump should fall between
of two types of complexes that 1-2 reps per set. Note that
can be used effectively during advanced jump sequences
a period of peaking before in this zone would follow
competition.13 repetition recommendations
• Strength/speed complex: for each repetition of the
Performed with a strength sequence, rather than
training primer like a individual foot contacts.

Band resisted Reactive long Band resisted Repeat hurdle

jump jump jump jump to jump
Vertical jump to Hurdle jump to 4-Way hurdle hop Lat/med hop to

SL landing MB punch box hop to DL
landing
Box jump to Long jump to SL Hurdle hop to Lat/med hop to
depth jump series landing sprint box hop
Setting Up a Jump amount of volume

possible within the zone
Training Program parameters and allotted
Now that the jump training time or add a reload
exercises have been properly week by decreasing
categorized, labeled and total volume
organized, consider the
following steps to set-up a 7. Repeat for future
youth athlete jump training phases within the
program. training season
1. Designate how many As an example, here is
weeks are available for a condensed, step-by-step
your training season approach recently used in a
2. Determine how many previous training block:
weeks will comprise 1. Designate how many
each phase of training weeks for your training
3. Working backward, season (For example:
select the specific jump Fall training block: 12
training progression weeks).
for the training season 2. Determine how many
from hardest (or most weeks will comprise
specific) to easiest (or each phase of training
most general) (ex.: four phases of 3
4. Start at the lowest weeks each).
amount of repetitions 3. Working backward,
per set for the required
select the specific jump
zone
training progression
5. Gradually increase a for the training season
number of repetitions from hardest (or most
per set each week specific) to easiest (or
6. Finish with the highest most general)

• Zone 4: Repeat-2 Hurdle Jump to Long Jump to Verti-
cal Jump
• Zone 3: Repeat-2 Hurdle Jump to Long Jump
• Zone 2: Repeat-2 Hurdle Jump
• Zone 1: Hurdle Jump
4. Start at the lowest amount of repetitions per set for each
required zone and gradually increase the amount each
week:
• Phase 4 (3 weeks): Zone 4: 4x1, 4x2, 5x2
A basic 12-week jump training program would look like this
for one day of a program:
Table 5.9: 12-week Progression for Hurdle Jumps

Weeks Phase Phase 2 Phase 3 Phase 4
1
Exercise Hurdle Repeat Repeat 2-hurdle jump Repeat 2-hurdle
jump 2-hurdle to long jump jump to long jump
jump to vertical jump
1 5x4 4x3 5x2 4x1
2 5x5 4x4 6x2 4x2
3 5x6 4x5 6x3 5x2
Based on Table 5.9, you master the movement pattern

can infer that each week The number one deciding
adds an element of volume factor on your programming
accumulation, either through of the volume is TIME. If you
an increase in repetitions or do not allocate the proper time
sets. Additionally, every three for a specific jump training
weeks, the exercise itself block, you simply will not be
progresses and the starting able to complete all of the reps
volume for the next phase is and sets, which is acceptable.
reset to the minimum volume Emphasis should be on quality,
in that zone. Exercise difficulty not quantity. There should
progresses from phase to be various times throughout
phase, allowing enough time your training season that
for the athlete to learn and you allocate more or less

time for this type of training, • Phase 4: Repeat 2-hurdle
depending on the time of year. jump to long jump to verti-
However, nothing is set cal jump
in stone and some athletes • Regression: Phase
will not progress at the rate 3 or add reset after
of the training sheet. Rather long jump before
than telling youth athletes vertical jump
to “work harder” and “be
• Phase 3: Repeat 2-hurdle
an athlete,” tailor the jump
jump to long jump
exercise to meet the athletes
where they were regarding • Regression: Phase
physical ability, not where you 2 or add reset after
want them to be. This concept hurdle jump before
of layering will save coaches long jump
headaches, injuries, and most • Phase 2: Repeat 2-hurdle
of all, stress. jump
The layering process • Regression: Phase 1
is very simple. Instead of
• Phase 1: Hurdle jump
establishing a baseline of
where everyone should be • Regression: Phase 0
starting in Phase 1, implement • Phase 0: Snap-down to
a phase or two BELOW the hurdle jump
baseline as well as small
• Regression: (Base)
progressions with each phase
to accommodate the athlete’s Double-leg snap-
athletic ability. This ensures down with band
that while everyone will be In the event the athlete was
doing a jumping exercise, not ready for Phase 1, we could
but they might be in different start him/her at even lower
stages of the progression. This regression at Phase 0. If Phase
is much easier than trying to 0 caused issues, we would
over-coach a movement in an regress to the most basic jump
attempt for an athlete to “get it” preparatory movement for
or removing an athlete from a that exercise. In this case, a
drill because he/she is slowing standard double-leg snap-
everyone else down. down with a band. It would be
Using our 12-week up to our discretion on when
progression of hurdle jumps to progress or regress the
listed previously, we can drill for each specific athlete.
add two regressions to the Sometimes an athlete only
exercise OR build in a smaller needs 1-2 sets of reintroduction
step within each phase and before progressing back to
progress when the athlete is the base level. Other times,
ready. Now, our progression the athlete may train at the
looks like the following: regressed level for a few

weeks to ensure proper sample split is listed below.
movement patterns before • Fall: Two phases of four
progressing at the rate of the weeks, one phase of three
other athletes. weeks (11 weeks)
An important concept to • Winter: Three phases of
remember is that the layering four weeks (12 weeks)
process should be used
throughout the entire coaching • Spring: Three phases of
process, not just at the four weeks (12 weeks)
beginning. Coaches must have • Summer: One phase of
the confidence to tell an athlete four weeks, One phase of
that he/she is not yet ready three weeks (7 weeks)
for the prescribed drill and To start, consider utilizing
do what is best for their long- one jump training exercise per
term athletic development. A day and progress accordingly
faster, more explosive athlete throughout each phase. A
who continues to demonstrate number of training days per
a lack of body control is only
week will dictate which planes
destined for a faster, more
of motion you will work with.
explosive injury down the
An example of a weekly split
road.
might look like the following:
Organizing Jump • Four days per week

• Day 1: Vertical or lin-
Training into Your ear plane
Seasonal, Weekly, • Day 2: Rotational
and Daily Plan plane
Utilizing the updated • Day 3: Lateral plane
Prilepin chart and an exercise
• Day 4: Linear or verti-
pool of jumps, the SCP can
cal plane
now set forth a plan for a
jump training program that is • Three days per week
systematic and progressive • Day 1: Vertical or lin-
based on a seasonal, weekly or ear plane
daily plan.
• Day 2: Lateral plane
Seasonal Plan • Day 3: Rotational
Seasonal plans are catered plane
to the traditional sports season • Two days per week
and can last anywhere from • Day 1: Vertical plane
8-16 weeks. Once you know
the length of your season, • Day 2: Lateral plane
you can split each season into For novice youth athletes,
three phases, each lasting consider sticking with
approximately four weeks. A one exercise per phase,

culminating with a three- advanced jump training
exercise progression within a progression is simply
12-week season. An example additional exercises between
would be: each phase of jumping. By
• Phase 1: Day 1: (4 weeks): adding one different type
Box jump with depth drop of jump or direction, we
can provide the necessary
• Phase 2: Day 1: (4 weeks): overload to keep the athletes
Box jump with depth jump engaged and results moving
• Phase 3: Day 1: (4 weeks): forward. Some of the most
Box jump with depth jump successful ways to progress
to long jump between phases are to move
For advanced athletes, to the next zone of jumping
consider splitting the four- intensity, add an element of
week phase into two 2-week short response to the jump,
phases, thus effectively or simply change the final
doubling the amount of jump orientation of the landing.
training exercises. This This allows the coach to “vary
provides a quicker coaching within simplicity” by making
progression and allows us to the jumps be performed in a
cater to the athletes that need repeated sequence or having
a quicker change to drive the athlete land facing a
consistent improvements in different direction.
performance. An example is Once the SCP knows the
shown below. exercises to be programmed,
• Phase 1a: Day 1: (2 weeks): the program can be split
Box jump with depth drop with each phase into their
respective weeks and plan
• Phase 1b: Day 1: (2
appropriate volumes based
weeks): Vertical jump to
on the approach used in the
box jump with depth drop
previous section.
• Phase 2a: Day 1: (2 weeks):
Box jump to depth jump Weekly Plan
• Phase 2b: Day 1: (2 Now that you have the
weeks): Box jump to depth exercises for the entire season
jump to vertical jump organized by phase, we can
• Phase 3a: Day 1: (2 weeks): program the appropriate
Box jump to depth jump to volume for each week, within
long jump each phase. Going back to the
step-by-step approach listed in
• Phase 3b: Day 1: (2 the “Setting up a jump training
weeks): Box jump to depth program” section, you can list
jump to repeat hurdle out the respective volumes
jump to long jump for each jumping exercise,
As you can see, the making sure it stays within the

respective zone recommendations. If an exercise stays within the same
zone between phases, the coach has the option to repeat the previous
volume, as the different exercise may be enough change without
affecting total volume. As a reminder, each zone should incorporate the
following:
• Zone 1: 18-30 reps total, 3-6 reps per set
Table 5.10: Novice Seasonal and Weekly Training Plan

Weeks Phase 1 Phase 2 Phase 3
Exercise Box jump with Box jump with Box jump with depth
depth drop depth jump jump to vertical jump
1 5x4 4x3 5x2
2 5x5 5x4 6x2
3 5x6 6x3 6x3
4 3x6 4x3 5x2
Notes
• For the most part, each week adds one rep or one set until week 4
• Week 4 of every phase serves as a reload in training, so the volume
is cut down
• As the intensity of the jump increases, the reps per set decrease
Table 5.11: Advanced Seasonal and Weekly Training Plan

Weeks Phase 1a Phase 1b Phase 2a Phase 2b Phase 3a Phase 3b
Exercise Box Vertical Box jump Box jump Box jump Box jump
jump jump to depth to depth to depth to depth
with to box jump jump to jump jump to
depth jump with vertical to long repeat
drop depth jump jump hurdle
drop jump to
long jump
1 5x4 4x3 5x2 5x2 5x2 4x1
2 5x5 5x4 6x2 6x2 5x3 4x2

Notes training is either right after the
warm-up or directly before the
• Like the novice plan, each
weight training session. These
week adds one rep or one
two times are when the body is
set until the next phase
at its peak condition to produce
• As the intensity of the explosive efforts without the
jump increases, the reps residual effects of training
per set decrease fatigue. At no point would we
It is also important to want to teach advanced jump
remember that while the training exercises at the end
advanced program progresses of a weight training session
faster than the novice or after conditioning. While
program, the use of layering there serves a purpose to train
must be implemented with explosively during times of
greater detail. It may take fatigue (e.g., The Tier System),
athletes more than two weeks when working with youth
of training to master the jump athletes, it is best to perform
sequence fully. Thus the coach these drills when the body is
may have to either a) decrease fresh and maximally attentive.
the amount of change and Once the athlete has mastered
extend the phases from two to the performance of these drills
three weeks or b) effectively in a fresh state, you can then
regress as needed throughout experiment with changing the
the season. order of these drills within
each session, specifically
Daily Plan between weight training
The first step in this exercises during the utilization
process is determining when of complex and contrast
the jump training will take training methods.
place. Knowing which part of In a 90-minute total sports
the session the jump training performance program, jump
will occur will allow you to training could take place right
shape the session to maximize after a movement session to
time, efficiency, and overall act as a primer for the Olympic
performance of the athletes. lifting about to occur in the
• Will it be during the weight room.
warm-up?
• After warm-up before Additional
movement? Considerations
• After movement, before To maximize the nervous
training? system and its application
towards sports performance,
• During training?
you can combine all jump
We have found that the training exercises with
most appropriate time for jump an upper body explosive

exercise, primarily through exercises that the athletes
the use of MB throws. This will will perform. For example, by
allow you to split the group practicing the single-leg snap-
in half and provide better down in the warm-up, you
coaching as well as adhere to are preparing for the single-
a more manageable work-to- leg vertical hop in the jump
rest ratio of 1:5 to 1:10 to ensure training block.
proper recovery between
Lastly, it is important to
repetitions and exercises.
During this time, the focus note that each day should have
is on maximum acceleration a specified plane of motion
of the body or MB as well as for jump training exercises
proper deceleration upon its (hybrids are an exception).
impact. Depending on how many days
per week the athletes will train
You can also implement
will dictate which planes of
a “jump prep” sequence
motion will be programmed on
into each of the warm-ups
to incorporate some extra each day. Using a four-day per
low-level, single-leg landing week training model, you can
mechanics with bare feet. This insert where each plane would
will allow you to stimulate the be programmed on each day.
intrinsic muscles of the feet as From there, you can validate
well as prepare the athletes for which plane of motion takes
more advanced jump training priority based on a number of
drills to follow. By including sessions per week and which
some preparatory exercises season you are in currently.
into the warm-up, we can Examples of these models are
better program upcoming listed below.
Table 5.12: Four-Day Per Week Model

Day of the Week Movement Weight Training Planes of Motion
1 Linear speed Upper body Vertical or linear
2 Multi-directional Lower body Rotational

speed
3 Combination Upper body Lateral
4 Lateral speed Lower body Linear or vertical

Table 5.13: Three-Day Per Week Model
1 Linear speed Lower body Vertical or linear
2 Lateral speed Upper body Lateral
3 Multi-directional Lower body Rotational

speed
Table 5.14: Two-Day Per Week Model

1 Linear speed Lower body Vertical or linear
2 Lateral speed Upper body Lateral

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06
>>STRENGTH TRAINING and
OLYMPIC LIFTING
WIL Fleming

STRENGTH TRAINING | WIL FLEMING | 117
Strength Training and
Olympic Lifting
The Importance of flawed logic. Strength and
power development is behind
Strength and Power
T
improvements in speed, as
he great equalizer well. Speed improvements
in sports is most in measures like the 40 yard
often an athlete’s dash are directly related
strength and power. to improvements in squat
The stronger strength. Improvements in
and more powerful athletes vertical jumps are also related
win more often, are more closely to improvements in the
successful on the field, and Olympic lifts (weightlifting),
are less likely to be injured. squats, and deadlifts. Basically,
Modern training programs if you coach an athlete or are
should put a priority on an athlete in a sport that has to
development of strength sprint or jump, improvements
and power. By developing in strength and power
these characteristics, we can will mean better on-field
create athletes who are more performance.
successful in their chosen
Strength and power
sport. training can also reduce
Those who have a faster the likelihood for injury by
first step can blow by their developing key motor patterns
opponents. Those who can and strengthening often
deliver or take a collision injured areas and the key
better than their opponents win muscles around knees, ankles,
battles for space. Those who hips, backs and shoulders.1–3
can jump faster and higher win Athletes who get injured less
loose balls. The examples can will have more development
go on and on. time, more practice time,
Certainly we can think of and more game time. All of
aspects of football and track these lead to more successful
and field throwing where athletes.
this makes intuitive sense,
but the success of stronger Strength and Power
athletes is not limited to Training Principles
those sports. Some coaches
would even argue that their Do No Harm
athletes need to be “fast, not The first principle
strong” but that in itself is of strength and power

training carries the greatest of injuries such as non-contact
implications if not correctly ACL injuries.4–8
applied. It also serves as
the guidepost for all other Train “Whole” Athletes
principles of training. Doing no Training has come a long
harm ensures that the results way since athletes first started
of a well-designed program using it for improvement in
may be exhibited on the field sport. The first programs
or court. Any committed coach designed for athletes were
prioritizes injury prevention as recycled bodybuilding
a key to overall success. programs from the Joe Weider
While weight training and the pages of Muscle and
as a category of sport has Fitness. Training has come
a much lower injury rate a long way since those days
than sports like football or and using three sets of 10 to
basketball, preventable blast an athlete’s “bi’s and
injuries in a training situation tri’s” just won’t cut it any more.
are still problematic. Proper Today’s athlete plays a longer
supervision from qualified competitive season than ever
coaches can reduce the before from the age of 10 and
potential for injury in training. up.
This is the key behind the In consideration of the
principle of “do no harm.” greater demands placed on
With good coaching, we athletes and the reduction
have the potential to make in time available for athletes
youth training safe and highly to focus on training, it is
effective for athletes seeking increasingly important to use
to improve their athletic the most effective training
potential. Programming and means possible. No longer
designing a program with can programs designed in
foundational movements can the 1950s (even programs
also go a long way in reducing from the 2000s and be out of
the rate of injuries in training date) be considered sufficient
for high school athletes. for triggering the kind of
Proper training, with change we and our athletes
firm foundations and logical need and want. Not to pick
principles can actually lead on bodybuilding, but the
to a reduction in the injury influence of this sport has been
potential of athletes on the seen throughout some training
field. Several studies have methods designed for athletes.
shown that training focusing on There are two big examples
developing strength, proper that I would like to address
neuromuscular activation so that you can use the most
patterns, and biomechanics effective training methods
can actually reduce the rate possible.

Full Body Versus Split Routines maximizing cross-sectional
The most popular area. The converse of this
bodybuilding strategy that is method is to use multi-joint,
still in use today is the idea of compound movements. Again,
body part split routines. The this integrative approach
idea is simple: focus on one has consistently proven
body part each day, or even a more effective in increasing
lower body and upper body muscular strength and
focus, and you will be able muscular power better than
to train that body part with other methods.9
greater intensity and ultimately For athletes the choice is
greater results. This concept is clear: compound multi-joint
based in the idea that isolation movements are far more
of a specific muscle or group effective at achieving the
of muscles is most beneficial results that are coveted by
for maximal muscular those seeking to improve
development (but often at the performance: hypertrophy,
expense of integrated function strength, and power. Isolative
and performance). methods do have their place in
The converse to this type training as long as they are not
of training is to use whole prioritized above compound,
body training in each training multi-joint movements.
session. In this set up, the Machine-based exercise—
athlete trains both their upper whether compound or
and lower body in a single isolative—has far less
training session This method application in the training of
aims to train athletes in a more athletes. The use of machines
efficient way based upon severely restricts the need
integration and is more similar for dynamic stabilization,
to the demands of sport where a trait that is necessary for
the focus cannot be on a single athletes to be successful on
body part. the field. When considering
the space, cost, and general
Muscular Isolation lack of function afforded by
A second a closely related most weight training machines,
bodybuilding philosophy free weight alternatives are
that has been popularized is consistently more practical and
the use of isolative or single effective.
joint exercises. This method
features the use of machines Unstable Surface Training
and other isolative tools to On the topic of dynamic
target individual muscles stabilization, there has been
and joints. This method has a trend in recent years that
been shown to improve local is at the opposite end of the
muscular endurance while spectrum from the concepts of

bodybuilding, but is equally and bodybuilding together
ineffective in training athletes can combine to be an athlete’s
to the top of their games. blueprint for success.
Unstable surface training is
the idea that by increasing the Pathways
role that stabilization plays
in movement, by removing to Strength
points of stability or changing Adaptations
surfaces altogether, that Improvements during the
one can actually improve lifespan of strength and power
transferability in sports.10 training occur in a variety
This type of training of ways. Development of
originally started as a form of greater skill, enhanced neural
rehab from common injuries connections, improvements
like ankle sprains, that has in muscular hypertrophy and
actually been shown to capability, connective tissue
produce great results in clients remodeling, and bone density
returning from injury. The all will contribute to enhanced
method though effective in the strength and power. Adding
rehab setting has actually been in the dramatic genetic,
shown to decrease markers environmental, experiential,
of performance in trained and other variety that exists
individual. Unstable surfaces
10 with athletes means what works
can impair the body’s ability to for one may not be optimal for
create power as it focuses on another. However, over time,
maintaining balance. Unstable consistent application of the
surface training is a valuable following concepts will elicit
tool in rehab, but not when it positive adaptations in most
comes to producing the best any athlete.
programs possible. Initially, the development of
The most effective greater strength characteristics
training means for athletes will largely be based on
is a combination of methods repetition. In essence, a young
developed over the last half- (training or biological age)
century. Whole body training athlete will see improvements
routines that prioritize mutli- just because they have now
joint movements over isolation developed more practice at an
are the general framework given task. Take squatting for
from which we must work. In instance. When unskilled and
this framework we can use a unfamiliar with a movement a
mix of movements, sequences, young athlete may have a hard
tempos, and variations that can time even getting in the right
get great results for athletes. positions. Through practice,
Methods taken from Olympic each and every repetition can
weightlifting, powerlifting, be viewed as practice for the

time when this young athlete and learn in a safe and
can add load. effective manner.
These changes do not Our next stage of strength
happen magically in a week development occurs in the
through muscular hypertrophy, neural development of an
but rather the development of athlete. This stage happens
a skill. Neural adaptations and almost concurrently with the
the establishment and refining development of skill in the
of motor patterns can occur athlete and he or she will
relatively quickly (in a matter begin to understand how to
of days or weeks). As such, the move better through further
training of younger athletes refinement of motor unit
will often by marked by recruitment patterns and
higher repetitions with more increased rate coding. Often,
opportunities to practice their this stage of learning happens
skills. During this stage, we with higher velocity power
are most often trying to master movements like plyometrics
the bodyweight variations of and the early stages of learning
movements or those with very weightlifting movements.
limited external load. Primarily after puberty,
Keep in mind that an athlete athletes will also see
should progress to full range improvements in muscular
of motion (ROM) movements hypertrophy. Unlike neural
before the addition of external changes which occur almost
load. In practice, an athlete immediately in response to
“earns the right” to use consistent training, structural
external load. In the case of the changes like muscular cross-
squat, this progression might sectional area take longer
look like an unloaded squat to but ultimately will lead to
an elevated surface, then a full greater strength. As the cross
ROM unloaded squat, and then sectional area of a muscle
the addition of external load fiber grows, that muscle
through a kettlebell, sandbag, fiber’s ability to produce force
or dumbbell. improves as well. These sorts
Some skills, like the of changes happen only as the
weightlifting movements athlete increases load in their
(snatch, clean and jerk) respective movements.
don’t lend themselves to Additional improvements
higher repetition practice. in the characteristics of
As such, these skills will be connective tissue (ligaments
broken down into subskills or and tendons) will also
component parts. Any high- occur. Strength training has
level skill like this should be been shown to increase the
broken down into components stiffness of tendon and other
so that the athlete can practice connective tissue.11,12 An

increase in tendon stiffness them in very similar manners
can aid the muscles ability to athletes from A to Z.
to rapidly create force just However, it would be lazy
as improvements in the to assume that all sports can be
quality and tensile strength trained entirely the same. The
of intramuscular connective demands on a shot putter (a
tissue will increase the overall sport that places a premium on
functional and structural absolute strength) would vary
capacity of the muscle. greatly from a soccer player (a
As a general rule of sport where relative strength
thumb, changes in neural is much more beneficial). As
capabilities happen in a a result, it is necessary for
matter of days, muscular the SCP to analyze successful
changes happen in a matter athletes in the sport in general
of weeks, connective tissue and the sport’s different
improvements happen in a positions in particular in
matter of months, and changes order to determine what
in bone density happen on would be necessary. Is there
the order of years. As a result, a large demand for unilateral
consistent application of load strength? What are the
and appropriate variation of dominant movements in the
the exercise prescription is sport? How must an athlete
critical to ensure that these apply force in their given
adaptations do occur and that sport? Answers to these
the end result is an athlete questions will better allow you
who is better equipped for the to develop your strength and
rigors of athletic participation. power training.
Analyze Sport Demands Analyze the Athlete

The development Once the answers to sport
of strength and power demands are obtained, the
are certainly important SCP must also contrast that to
characteristics to success in the athlete’s current age and
nearly any sport—at least experience. For example, just
anywhere running faster because your research shows
and jumping higher are that several successful Major
important to success. To this League Baseball players are
end, much of our strength throwing weighted baseballs
training will be similar for for their strength training
many sports. We will have the development, it does not
same foundational movement mean that a 10 to 12-year old
categories (explosive, squat, baseball player training in
hinge, push, pull), we will your facility should be doing
largely have similar rep and the same.
set schemes, and we can teach Training age and the

variety of exercises within make us a better basketball
a program should exist in player and (insert any sport)
an inverse relationship. player. As we aged, the route
Whereas the professional to improvement narrows and
baseball player has likely only more specific activities
nearly maximized his genetic can help our improvement
potential and may only be in a given sport. This is the
able to develop strength principle of transfer of training.
with very few highly specific This principle is best stated
movements, the younger by renowned Russian sports
more inexperienced athlete scientist Vladimir Issurin.
is much more plastic from a “Low- and medium-level
motor development standpoint athletes are more sensitive to
and would see development any kind of training stimuli,
and improvement from a wide including non-specific ones,
range of activities. whereas training transfer
We can think of this from among high-performance
our own experience, as well. athletes is strongly restricted
When we were young, jumping by the specificity of auxiliary
and running in the backyard exercises.”13
would make us improve on The correct analysis of
the football field and that an athlete’s current ability
experience would likely levels will occur through the
Table 6.1: Performance Test and Notes

Test Notes
Power
Vertical jump Counter movement jump, and static
jump can be tested to determine
programming means through use of ESD
test protocol
Broad jump
1-3RM Clean, Snatch, Jerk Testing to be completed from most
common position used in training
program. Use 2 and 3RM’s to project
1RM’s
10-yard sprint time Good measure of translation of power
Strength
3-5RM Squat variation goblet, back, or front squat
3-5RM Deadlift variation KB, trap bar, or most appropriate
variation for athlete
3-5RM Pull variation Most preferred is pull-ups
3-5RM Push variation

determination of a variety of factors.
How strong is too strong?
Certainly the ages of an athlete
Along the lines of specificity, we must also
(biological, training/developmental, consider the question of how strong is too
and otherwise) should be determined. strong, or more appropriately how strong
However, measures of current is strong enough? I will give you a personal
performance capabilities and an story from my time as a Division 1 track and
assessment of their movement capability field athlete to illustrate just that question
should be completed, too. in action. As a shot putter, one of the first
In terms of strength and power exercises that catches your eye and attention
training the following testing measures is the bench press. When putting the shot,
should be repeatedly and consistently it feels an awful lot like the bench press and
tracked to develop future programs and many similar muscles or actions are involved.
identify areas of strength and weakness. In one’s mind, more weight on the bench press
During testing times it is preferential should directly equal more distance in the shot
to do a 3-5RM in strength tests to avoid put (technique remaining the same), but this
athletes attempting weights that are too relationship does have an end point. When
heavy. The multiple rep scheme allows your bench press maximum is 100 lbs., the shot
a coach to cease the test on repetition 1 put (16 lbs.) is 32% of your total weight lifted
or 2 if the athlete is not demonstrating (100/2=50, 16/50 x 100= 32%), an improvement
correct technique. In this manner the to 200 lbs. would make the shot put feel
athlete can still achieve a result in the much lighter (16% of total weight lifted) and it
testing phase, but not compromise the would go much farther. The improvement in
technique or safety of the movement. performance becomes murkier when talking
about improvements from 400-500 lbs. where
Periodization the difference is roughly 8% to 6%. Many elite
Strength and power training must be shot putters talk about benching 500 lbs. being
periodized for advanced athletes.
the number you need to reach, but above that
Periodization refers to the action of isn’t necessary.14,15
program planning. That is, a periodized
Recent studies have shown that elite
program will consist of sub-divided
blocks of training planned out to meet
sprinters can squat two times their bodyweight
a specific goal. Generally, the idea of in the back squat, and one’s sprint times
periodization is to break up training into improve greatly when you go from <1.8 x BW
smaller units of time that are easier to to 2x BW. Sprinting performance does not
manage. improve significantly when the squat goes
To better manage the training to 2.2x BW. The most likely reason for not
process, this means that training seeing great improvements in performance
is broken down into smaller units from the improvements in strength is that the
called a macrocycle, mesocycle, and improvements in strength have to come at the
microcycle.9 The smallest unit, the cost of training that could be done on another
microcycle, is usually deemed to be more important aspect, like technique or
one week of training. The mesocycle specific strength.
is a group of microcycles, usually 3
weeks to 1 month in length and typically

has a very specific focus on a microcycle is typically just
specific type of improvement one week of training. Within
(strength, power, even aerobic a mesocycle there will be 3-4
fitness). The macrocycle microcycles. The microcycles
is an entire training cycle, are often cycled in terms
sometimes as long as 4 years of volume and intensity to
(in the case of elite Olympic make the cumulative effect
athletes), but much more of training be one of positive
often is 16 weeks to 1 year, supercompensation.
the macrocycle will aim to
The theory of
improve nearly all qualities,
supercompensation describes
but mainly will focus on the
the process through which
general improvement in the
the body uses the stresses
competition lifts.9
of exercise to improve. In
The macrocycle is the first general terms, the idea is that
way the SCP should look at stresses (training sessions)
training, and although it would place the body in a state of
be nice to look at the largest fatigue. If the stress is enough
unit of time that we have— to cause a great enough effect
an Olympic quadrennial or but not so great as to put the
a full year—this is often not body in a prolonged alarm
possible with the athletes we state, the repair systems of
train. Typically, athletes can the body will allow the body to
commit to much shorter blocks achieve a new level of fitness
of time unless they are very in resulting training sessions.
invested in their sport. The Program variation was first
best plan for a macrocycle is determined to be important
going to be 12-16 weeks until through the works of Hans
the next milestone (off-season, Selye who described the
pre-season), or the next General Adaptation Syndrome
competitive season.
(GAS) and its three component
The macrocycle is then stages that the body can go
broken up into smaller units through in response to stress.16
called mesocycles. Mesocycles Selye’s theories are broad
commonly have a single focus and described any types of
on a quality (i.e. strength focus, stress that the body may go
power focus, etc.). Within a through, but apply to physical
12-16 week macrocycle of adaptations to training, as well.
training, an athlete can train
for muscular endurance or Stage 1: Alarm
hypertrophy, strength, and Alarm is the immediate
maximum strength/power. reaction to stress (or in the
Mesocycles are broken case of training, an immediate
down into even smaller units reaction to a training session).
called microcycles. The Typically the alarm phase

involves soreness and an should align with the first
immediate (but typically two principles as an SCP: do
short-duration) decrease in no harm and develop whole
performance. athletes. By selecting the
right movement categories,
Stage 2: Adaptation the SCP can go a long way
As the alarm stage ends in preventing injuries on the
but the stressor persists, the field. A properly designed
body begins to make positive strength training program
adaptations in order to become is the first line of defense in
more efficient in managing the the prevention of injuries.
stressor. This stage allows the Additionally, by rejecting the
athlete to perform at a higher idea of split body part routines
level than before as the body common to bodybuilding, we
changes in response to the are able to select a program
stimulus of training. developed on movements and
not muscles. We can look at
Stage 3: Exhaustion the patterns common in a sport
If the same stress is and to an athlete that need
continued the body will not to be developed to a greater
make any more adaptations degree.
and the stage of exhaustion is
entered. Periodization aims to Education for
provide variation to programs
before stage 3 is entered.
Strength Training
Education and coaching
To ensure that are the foundation to great
supercompensation occurs strength and power training.
within a program we must This principle cannot be
take a look at the microcycle overstated. The SCP can select
and mesocycle level of the right movements in the
programming. Fluctuation of right amounts for the right
the intensity and volume of sport for the right athlete at the
the program at these levels right time and still be wrong.
will help lead an athlete to If the SCP doesn’t continually
prolonged success without coach and educate the athlete,
reaching the exhaustion stage. all of that previous work is for
naught. Coaches are teachers
Patterns Utilized in Strength who must clock in every day
and Power Training to make sure the lessons are
The development of being taught the right way.
strength and power training Without education and
programs for athletes should instruction, the movements we
begin with the development select can and likely will be
of your primary movement done poorly. In each movement
categories. These categories pattern, we have exercise

progressions to advance our hang clean that falls in that 60-
athletes, and we have teaching 80% of peak force number. If
progressions to instruct our one were to include lifts like
athletes. In the following snatches which were lighter
sections you will learn how in weight, we would see even
to instruct, and coach the more numbers right in that
primary movements utilized sweet spot of peak power.
in the development of athletic The complex nature of
strength and power. Olympic lifts is not due to the
complexities In teaching the
How to Teach Olympic Lifts movements but in rather the
For any program desiring sheer number of moving parts
to improve strength and involved in the completion
power, the Olympic lifts of the various movements.
should be a staple movement These are truly total body
pattern. They are the most movements. For this reason,
direct way that one can train we have broken down the
maximal power output in movement into its component
their athletes. Peak power parts for initial instruction.
(P=FxV) falls in the range of Once an athlete can put
60-80% of peak force output. together each piece, the
This zone is also the spot at SCP should bring the pieces
which most Olympic lifts fall as together to create the whole.
well in relation to an athlete’s
maximal back squat (peak Clean/Snatch Drill Set
force). Anecdotally, Table 6.1 For the purposes of this
demonstrates the relationships text, we will be instructing
between maximum 1 repetition from the hang position and to
back squat and maximum 1 a power receiving position.
repetition clean for a sampling There are benefits of pulling
of athletes training at my gym. from the floor and receiving in
As you can see across a low catch that are outside the
some well-trained (2+ years) scope of this text. (For more
athletes, these results show a information on instruction in
Table 6.2: Sample 1 RMs for Back Squat and Hang Clean
Back Squat (KG) Hang Clean (KG) %
210 170 80.9
235 185 78.9
170 128 75.2
200 145 72.5
AVG= 76.875

Figure 6.1:
Clean from hip
position series
the weightlifting movements strength, and (sometimes Figure 6.2:

please see, Complete Olympic overlooked) mobility. This Snatch from
Lifting Handbook, Fleming movement is a foundational hip position
2015).17 human movement, and series
a foundational athletic
How to Teach the Squat performance movement.
The squat is our Before we dive in to the
foundational bilateral lower progressions of teaching
body “push” exercise. A and training the squat, it is
variation of a squat can important to think about what
be found in nearly any type of squat we want in the
athlete’s program, Due to development of strength for
its importance, teaching the athletes. As an overarching
squat is one of the first things theme, we will choose
we want to do with nearly any movements over exercises and
athlete. the squat is no different: train
By developing a better it as a movement with the only
and more functional squat, changes being the type and
we can help our athlete with placement of the implement.
force production, lower body The correct depth of a squat

is the lowest point an athlete acceptable way to teach and
can go while maintaining coach the squat for most
optimal posture (very nearly individuals or athletes, the
vertical). Ideally, all athletes Olympic lifting athlete should
would reach a depth in work on achieving depth at
which they cannot go any least partially through pushing
lower based purely on their the knees forward of the
anthropometric qualities (that toes. Our quest in strength
is the length of their torso, and and power training is for a
relative lengths of the upper deeper, or even the deepest
and lower leg). In all reality, squat depth possible for each
many restrictions in depth are individual athlete vs. the quest
inhibited by developed rather for greater weights.
than inherited characteristics. On the quest for greater
Limitations in neurological weights, powerlifting has
muscle tone, ankle had a large influence on
dorsiflexion, and hip flexion some strength coaches on
are typically the root cause. their strength and power
Any developed limitation programming. Powerlifting is
to depth will lead to a a sport unto itself where the
corresponding correction depth is defined as “thighs
toward a position with to parallel.” This ultimately
incorrect posture. Limitation at means that athletes in that sport
the ankles which will prevent are benefited by choosing a
the shins from traveling stance that allows them to get
forward of the toes will lead to this defined depth in the
to a shift of the hips backward easiest way possible and to
and a forward inclination of place the bar at a point 1/3 or
the torso, throwing the athlete greater down the back from
off-balance. An inability to the base of the spine. The
gain hip flexion will likely result is the super-wide stance,
lead to a forward flexion/ low-bar back squat that we
rounding of the spine that will see in powerlifting circles
subsequently throw the bar off and the one in which some
of the correct and balanced of the greatest weights in the
point. This can increase the history of mankind have been
chance of injury. squatted.
Contrary to commonly Additionally, many athletes
accepted contemporary who proclaim the benefits of
coaching practice, the a wide stance squat are aided
squatting position in Olympic by the addition of squat suits
lifting should not be coached composed of multiple plies of
to “vertical shins” or to keep thick denim. With the aid of
the “knees behind the toes.” these suits, one can nearly sit
While this can be a perfectly back into them and still make

a lift. For the development of To teach athletes to squat
strength and power training with the right body positioning
in athletes, this squat is we go through a three-part
ineffective. series of drills to bring the
Even results of EMG studies athlete to a loaded squat.
which suggest that a wide • 4-point squat or rockback
stance “powerlifting style” (Figure 6.3)
squat will promote greater • Ground-up squat (Figure
activation of posterior chain 6.4)
muscles miss the point of
squats as our primary knee • Ground-up goblet squat
dominant exercise.18 There are (Figure 6.5)
far more athletic and effective Once an athlete can find
exercises to train if one’s goal the correct position for their
is the development of the feet and torso, we can begin
posterior chain. the process of loading the
Figure 6.3:
4-point
rockback
Figure 6.4:
Ground-up
squat
Figure 6.5:
Ground-up
goblet squat

squat. The following series of and even sprinting are single
progressions are based on the leg (unilateral) patterns. One
absolute load that can be used does not need to replicate the
in the movements. This should sport with their exercises to
not be considered the same as train athletes well on one leg,
a preferential “progression” but should be equipped with
from sub-optimal to “optimal” an arsenal of single-leg push
exercises. In many cases, my exercises.
preferred method for performing
The diversity of movement
squats is the front squat because
that can occur on the athletic
of the demands the exercise
field and court should also
itself places on the core, balance,
lead coaches to develop multi-
mobility, and flexibility, as well
planar lower body movement
as the nature of the exercise
patterns. Moving in the frontal
being self-limiting.
plane, and transverse plane will
• Goblet squat (Figure 6.6) lead to athletes with dynamic
• Front squat (Figure 6.7) capabilities on the court and
• Back squat (Figure 6.8) field.
Additionally, we must • Split squat

address the fact that many • Lunge
athletes are required to not only • RFE split squat (Figure 6.9)
demonstrate their strength in
bilateral patterns but unilateral • Lateral lunge
patterns, as well. Leaping from • Crossover step-up (Figure
one foot, cutting off of one leg, 6.10)
Figure 6.6: Figure 6.7: Figure 6.8:

Goblet Front Back
squat squat squat

Figure 6.9:
RFE split
squat Figure
6.10:
Crossover
How to Teach the Hinge the hinge, some athletes
Our foundational lower don’t quite know how to get step-up
body bilateral pull exercise is there, so they will experiment
the hinge pattern. Hinging is with each of them until you
often overlooked in programs, direct them to the correct
but to create athletes, we strategy for hinging. The first
must train the hinge in equal is a knee bend. Like a poorly
or greater proportion to the executed squat, eventually the
squat pattern. Developing a athlete will run out of ankle
strong posterior chain is one mobility and the strict knee
of the most time-effective bend strategy will go out the
ways to build a powerful, window.
resilient athlete. Strength in The second strategy is
the posterior chain will help the back bend. I think most
explosive hip extension on the anyone with any background
field and court and can aid in in training is smart enough to
injury resistance. Athletes who realize that a straying from a
train with hinging exercises neutral spine while supporting
will find themselves less likely significant load is an unwise
for hamstring strains and non- strategy. Flexion under serious
contact ACL injuries. load is a recipe for bad results.
Unfortunately, many Lastly we have the hinge.
athletes initiate training ill- It involves only moving the
equipped to hinge properly. hips forward and back. If the
Let me play out a scenario hips are moved back, the
for you that happens quite load moves down. If the hips
often in the gym. There are are moved forward, the load
three strategies to moving a comes up. With just a slight
bar down your legs when you knee bend this works much
are standing. When teaching better.

So here is where the that requires adequate hip
reasoning for an RDL comes flexion, no lumbar flexion,
into play: when the athlete and minimal knee flexion. The
is hinging, the moment at endpoint is the point at which
which the hips quit moving an athlete can no longer flex at
horizontally in space is the the hips without flexion in the
same moment this movement lumbar spine.
ceases to be a hinge. It is
To teach the hinge we
worth saying again: if the bar
have several drills we will
keeps moving downward
incorporate:
and the hips are not moving
back, the athlete is no longer • Hinge to wall (Figure 6.11)
performing a hinge. As soon • Knee blocked hinge
as the hips stop moving, there
• Top-down elevated KB
must be a substitute someplace
deadlift
to keep the bar moving down.
Add in some knee bend and Once this pattern has
take the bar to the ground and become second nature and
you have a pretty good looking the athlete can adequately
deadlift. perform each of the drills,
we can begin training for
Add in some back bend
while the bar keeps moving greater strength in hinging
toward the ground, you have movements.
flexion under load. There • KB RDL
might not be a worse position • KB swing
in the weight room than an RDL
that has gone too far. The fact • Barbell RDL
is that most athletes and clients • Trap bar DL (Figure 6.12)
cannot hinge to the ground. Not to be overlooked, we
Hinging then is a movement must also train athletes in two
Figure
6.11:
Hinge to
wall Figure 6.12:
Trap bar
deadlift
additional ways for hinging • Single-leg RDL (Fig-
or posterior chain strength. ure 6.15)
We must address unilateral • Knee Flexion
patterns as we have with squat-
• Slideboard glute
type exercises, and we must
bridge to eccentric
also train the knee flexion part
lower (Figure 6.16)
of posterior chain strength.
• Nordic hamstring curl
The action of the posterior
(Figure 6.17)
chain muscle groups, in
particular the hamstrings • Glute/ham raise (Fig-
are responsible for both ure 6.18)
extension of the hip (which • TRX SHELC (supine
we have addressed with hip extension leg curl)
hinging patterns) and flexion (Figure 6.19)
of the knee. The action of knee
flexion is one that can have How to Teach Push and Pull
great effects on an athlete’s The category of “push” has
ability to sprint faster. Training almost always been dominated
athletes in exercises of knee by movements like the bench
flexion has been shown to have press. The category of pull
a great impact on preventing has been dominated by the
hamstring strains in soccer tight retraction of the scapula
players. demonstrated in a traditional
• Single-leg hinge dumbbell row, but there is
undoubtedly more variety to
• Single-leg glute these categories than these
bridge (Figure 6.13) limited examples. These
• Single-leg hip thrust categories should contain
(Figure 6.14) movements which not only
Figure 6.13:
Single-leg
glute bridge

Figure 6.14:
Single-leg hip
thrust
Figure 6.15:
Single-leg
RDL
Figure 6.16:
Slideboard
glute bridge

Figure 6.17:
Nordic
hamstring
Figure 6.18:
Glute/ham
raise
Figure 6.19:
TRX SHELC

promote upper body strength, • DB bench press
but also proper mechanics and • BB bench press
health at the shoulder.
For Vertical Pressing:
Commonly with traditional
• Landmine half-kneeling
movements like the bench
press
press, athletes try to keep
their scapulae retracted to • Half-kneeling OH DB
the surface of the bench press
to make for a more stable • Standing DB press
platform. Similarly, the
• Standing DB push press (1
common teaching of pull
or 2 arms)
movements like a dumbbell
row has always started with • Standing BB press
the cue to “keep your shoulder • Standing BB push press
blades retracted.” This is a Horizontal Pull:
misunderstanding of healthy
shoulder mechanics. The • Inverted row on suspen-
push and pull movement sion trainer
should incorporate the natural • Inverted row on BB
movements of the scapulae as • DB 3-point row
they move in both protraction
• BB row
and retraction around the
ribcage. We want both Vertical Pull:
protraction and retraction in • Assisted pull-up
horizontal movements and we
• Suspension trainer pull-up
want depression and upward
rotation in vertical movements. • Eccentric pull-up
Practically, this idea is • Pull-up/chin-up
for the athlete to reach for
something at one end of the Creating Strength
spectrum, and pull at the other and Power
end of the movements. When
one does that, the motions Programming for
of push and pull become Athletes
natural and promote healthy Once the desired
movement at the shoulder. movements have been
Our progression for selected to align with the
horizontal pressing is as overall goals of the strength
follows: and power program, it is
• Elevated push-up important to keep several
critical concepts in mind. First,
• Push-up strength improvements happen
• Single-arm DB bench in multiple ways. Over the
press span of an athlete’s training

(potentially 12-15+ years), the formally through 1RM tests,
athlete will see improvements functional screens, and other
in a variety of ways. Initially, assessments and informally
programming should through simple observation of
reflect the motor plasticity performance from workout to
and unique developmental workout, we can know where
needs of the young athlete. to take the athlete to achieve
Higher repetitions with more success.
opportunity to learn, re-
pattern, and try again are Rest for Greater
ideal. Typically, activities
performed with bodyweight Strength Results
or light loads in non-stressful Frequently, resources
environments are best for devoted to the training of
eliciting change. As the athlete athletes are thorough and
matures, he or she needs the complete with respect to sets,
stress created by training with reps, exercise selection, and
fewer repetitions, increased other details of programming.
loads, more demanding Many even address ancillary
workouts, and a periodized but still important concepts
program with specific goal like nutrition, supplements,
times. and recovery concepts like
stretching and tissue quality
Second, the SCP needs to
work. However, one glaring
analyze the sport demands
omission that is missing from
when developing and
most that can undoubtedly
changing programming
make or break any program is
over time. By analyzing sport
the concept of adequate rest.
demands, we can create a
program of strength and power Simply put, athletes get
that will have the greatest better in the times of rest.
translation to the field or court. With the stress placed on
A well thought-out program their body through a well-
should reflect common designed program, rest is a
movements and protect the key component to success.
athlete from the most common However, the question is never
injuries that occur during the whether or not the athlete
course of playing the sport in needs rest, which all know
question. universally to be true. Instead,
Lastly, it is critical for the the questions are how much
SCP to continually analyze rest, when to rest, and what to
the athlete, as well. Knowing do—if anything—during times
where the athlete is starting of rest.
is an essential first step, but Overtraining is not just the
assessment should be ongoing. result of one set, multiple sets,
By analyzing the athlete or even one training session.

Overtraining can often be the is necessary between sets
result of many sessions over to maintain performance.
time. Some astute coaches Furthermore, a recent
have even called the idea meta-analysis of 35 studies
of overtraining, “under- examining the acute and
recovering.” To combat this, chronic adaptations to
any sound program will put strength training with various
a high priority on promoting rest periods revealed that
rest and recovery. Together approximately 3-5 minutes of
with a great training program rest was necessary between
of functional and sport-related sets when training with loads
movements, well-planned between 50 and 90% of
sets and reps, appropriate 1-RM to accommodate more
progressions, AND adequate repetitions over multiple sets.
rest and recovery are the Along those same lines,
essential ingredients of a great with regards to chronic
program. changes and adaptations,
Rest interval timing in higher rest periods allow
athletes is an area of growing higher intensities and training
scientific inquiry. Ahtiainen volumes. This is particularly
& Hakkinen (2003) examined important when considering
differences between athletes power exercises. In the
and non-athletes with regards case of high level athletes or
to strength training.19 Athletes those using maximal or near
experienced in strength maximal loads skewed heavily
training tended to activate towards the neural side of the
more motor units than their continuum, anywhere from
non-athletic counterparts. 5-10 minutes rest in between
As a result, when larger sets may be necessary. More
training loads are utilized, specifically, work to rest ratios
greater fatigue is induced. in excess of 1:20 may be
Subsequently, more rest necessary.20
Table 6.3: Rest Intervals and Recovery

Rest Interval % Of Recovery
0-30 seconds ~50% metabolic recovery
30 seconds – 2 minutes ~90% metabolic recovery
2-3 minutes Near complete metabolic recovery
3-5 minutes Near complete neural recovery
5-10 minutes Complete neural recovery
Adapted from Robertson21

There are multiple types on back-to-back days may
of rest that can be promoted be okay, but training 5, 6, or
to your athletes. Each vary in 7 days in a row will lead to
length and even in intensity, an inability for the body to
but all are valuable to a great recover enough to handle the
program. stress of training.
Inter-session rest can also
Intra-Session Rest be examined through the lens
Within each session, rest of a training month. Doing
periods should be planned so, one would look to add in
ahead of time. This rest is a week of less training so that
invaluable to ensure that the the athlete can recover and
athlete is able to perform each improve going forward. This
set and exercise to the very model is often the idea of 3+1
best of their ability. Rest within or 2+1 (depending on the
a session should take into situation), wherein for every 3
account the movement being days of hard training you will
performed, and the previous have 1 easy day of training,
movements that have been and for every 3 weeks of hard
performed that day. Some training you will have 1 easy
movements that require a high week of training. Doing so is
level of motor unit recruitment an automatic check on rest and
may necessitate several will help ensure continuous
minutes of rest, while some strength and power progress.
movements placed in the work
capacity section of training Inter-Season Rest
might only require a few The modern athlete needs
seconds of rest. In any case, rest between seasons or
rest should be well planned intense training blocks and this
and well executed. can sometimes be the hardest
rest to encourage athletes to
Inter-Session Rest take. For some, this rest may
Rest between training be as short as a few days or
sessions is an equally as long as several weeks.
important part of training. However, the fact remains that
While there is no definitive training without interruption
statement to be made about will eventually lead to a
how much rest should fall breakdown.
between training sessions, Inter-season rest can come
common sense would say that in many forms and may include
it should be governed by the cross training in different
both the availability of the sports or activities. The former
athlete to train, and by the Soviet Union required all
intensity of the training done Olympic weightlifters to spend
on preceding days. Training at least three weeks per year

participating in another sport that we must design programs
prior to beginning a new year that fit into this time block but
of training cycles. deliver the maximum response
All well thought out for the athlete to develop
programs of strength and greater strength and power.
power development encourage The most common program
rest and recovery. Programs in our training facility is to
that do not promote techniques have an athlete in for one
of regeneration and rest will hour per session two times
ultimately fail. As a result, per week. While this is less
incorporating intra-session, than ideal, certainly, it is still
inter-session, and inter-season a scenario in which we have
rest as a purposeful part of been able to develop 100+
programming is an important Division I athletes.
step in minimizing the
A general principle of
likelihood of overtraining.
programming we follow is
18-20 total work sets in a
Daily Schedule strength training program
To start designing a will take roughly 60 minutes
program for strength and
to complete. This will allow
power, we first must look at the
for nearly complete recovery
prioritization of movements
between bouts of work (2-3
through the daily training
minutes), and allow for the
schedule. By zooming in first,
completion of warm-up sets
we can look at the actual
and a brief general warm-
logistics of your program
up. Movements classified as
and how you can best serve
accessory (single leg, and
your athletes. First look at
core work) can be completed
the amount of time available
with limited warm-up sets,
to your athletes each day to
while those requiring greater
complete the work you assign.
loading might need three or
For some athletes that might
more sets of warming up.
be two or more hours multiple
times per day, but those
athletes with schedules like Daily Exercise
that are few and far between. Selection
The financial burden to do that Selecting exercises daily
would require assistance not will mean that the SCP must
available to most athletes. have a general understanding
More commonly, athletes of the energy systems
have a less than ideal schedule involved in each piece of the
in which they can complete training program as well as
work potentially as limited as the anatomy involved in the
one hour per session. In these pieces. He or she must ask
cases, it becomes paramount what resources will be used

Warm-Up Alternatives
On the topic of warm-up sets, I receive similar questions fairly consistently:
“How should I warm-up for (insert heavy exercise: clean, squat, bench, deadlift,
snatch)?” The typical response might be based along percentages, but to be
honest no one wants to dig around for the change plates while getting loose for
an intense strength session.
Instead, our procedure for warming-up is a little more simple. Each day, we
ask for a goal weight with the reps prescribed. For warm-up, we use “light”
sets for a physical warming of the body and movement. The athlete does the
number of reps desired on the top set—possibly even for two warm-up sets.
Then as the weight gets heavier, the athlete does 1-2 repetitions to adjust the
body to increasing load. Doing more reps will only fatigue the body, especially
as the athlete is closing in on a new RM.
In this scenario, let’s say the prescribed workout is a testing day with the
goal of a 5-repetition maximum. Any athlete should know the goal for the day
from previous workouts. In this case, let’s say the goal is a 5RM at 315 lbs.
To warm-up we would use the following protocol:
Our way Other way

Bar (45 lbs) x 5 Bar (45 lbs) x 5
135 lbs x 5 135 lbs x 5
135 lbs x 5 135 lbs x 5
225 lbs x 1 225 lbs x 5
255 lbs x1 255 lbs x5
275 lbs x 1 275 lbs x 5
295 lbs x 1 295 lbs x 5
315 lbs x 5 315 lbs x 5
Total Reps: 24 (total reps above 70%: 8) Total Reps: 40 (total reps above 70%: 20)
If the athlete rates the 315 lbs. lift as a 7 or less on an RPE scale, then they
can go up. If it’s more like an 8 or 9, then be happy with the extra in the tank. A
10 would mean they nailed their true 5RM for the day.
As you can see, this method of warming up allows for much higher quality
work at the top sets. While our athlete completed only 8 total repetitions above
70%, the other athlete completed 20(!!) repetitions above 70% which would tax
the athlete far too much to achieve a true RM for the day.

in completing this movement where to do high force squats
and whether it will negatively prior to Olympic lifts the ability
impact the subsequent to recruit the Type IIb fibers
movements. In essence, maybe significantly reduced.
the SCP must ask a series A simple strategy is to look
of questions when selecting
at the muscle groups recruited.
exercises in the daily piece of
While it is uncommon to
the training, including what
superset the same muscle
are the primary resources
group one after the other,
used in the completion of this
when considering large
movement, how good is the
muscle groups (quadriceps,
body at replenishing those
hamstrings, etc.), some
resources and on what time
scale, and what muscles (and pairings are much less
types) are involved, and how apparent but equally as
fatiguing will this exercise be problematic. For example, a
on those muscle groups? superset of pull-ups, deadlifts,
and farmer’s walks may seem
When asking the first like a good idea. One could
question, we are determining
train upper body, lower body,
the energy system demands
and core back-to-back-to-back
of a particular movement.
for a nearly total body workout
For instance, Olympic lifts
in one superset. However,
are highly dependent on the
one must also consider that all
phosphocreatine (PC)/ATP
three of these movements are
system. The amount of PC
largely dependent upon the
stored is finite and depleted
rather quickly in the course of grip strength of the athlete.
a training system. Because of By the second set of each
this, Olympic lifts are typically exercise, the athlete’s finger
placed at the beginning and wrist flexors may be
of daily training. However too fatigued to complete the
in the course of aerobic rotation.
conditioning, the energy On a given day we train
resource (glycogen) can be our explosive component
replenished rather easily, so first to take advantage of the
aerobic exercise is perfect for fiber types associated and
the conclusion of a session. their fatiguability. The second
On muscle types, we can superset always contains the
look first at the Olympic lifts bilateral lower body lift for
again. Their explosive nature the day, as it too needs the
means that the primary types largest motor units to be fresh
of fibers used to complete for completion. From there, it
them are Type IIb, which is upper body, single leg, and
fatigue the most quickly. If one accessory work.

Supersets in Loading for
Strength and Power Strength and Power
Training in a Daily Schedule
Largely due to time Selecting the proper loads
constraints but also in the in the course of a training day
interest of not making the is important to achieve the
weight room a boring place, desired training outcome of
we choose to superset many greater strength and speed.
of our exercises. Supersetting There are a variety of methods
(pairing two or more exercises that the SCP can use to select
together with little to no rest) loads. The most common is
will both allow the athlete selecting loads based on the
to get more work in in a percentage of one repetition
shorter amount of time, but maximum. This method has
can also have the added been prescribed for decades
benefit of improving another and is still commonly used to
lift through the use of post- great success. However, one
activation potentiation (PAP) drawback to this method is that
to increase power output or it requires the athlete to know
targeted mobility to improve their 1RM on nearly every
range of motion. Commonly, exercise in the gym, which can
plyometrics can be combined be problematic.
with Olympic lifts to take Additionally, the
advantage of PAP. Mobility percentage method does
exercises are used to improve little to take into account the
range of motion in an exercise current physical state of an
and function as rest, or a core athlete. In some cases 80%
exercise can be used to train for three repetitions may feel
the core before it gets too easy, while at other times
fatigued. extremely hard. As a result,
Table 6.4: Daily Exercise Order

Order Exercise
1A Olympic Lift
1B Core/plyometric
2A Squat/Hinge
2B Re-set/Core
3A Push/Pull
3B Single Leg
3C Core

the physical response of each allows for great freedom in
of those “identical” stresses is the weights used on any given
no longer equal. This method day, but will always dial in to
is effective for athletes who the perfect weight on a given
have very few stressors outside day. There are no specific
of their training and should percentages at which the
be reserved for high-level athlete should be working
athletes. Another population when using the WUM. Instead,
for whom this method works this approach uses the ability
well are those athletes who are of an athlete on a given day
unfamiliar with the capabilities to reach the proper level of
of their body and are timid in difficulty.
terms of pushing themselves in First, the athlete works up
strength and power training. to his or her best set of the
For these athletes, percentage given reps on any day training.
training allows the SCP to Some days will be better than
choose the difficulty on a given others, but the athlete should
day. always work up to their best
set that day with perfect form.
The Work-Up Method The athlete should count sets
A much better method backward and count any set
for the daily prescription of within 10% of their best as a
intensity and load is to use a work set.
“work up method (WUM).” For example, let’s say
When employing the WUM, snatch was prescribed for
the athlete works up to a four sets of three reps and the
daily best, albeit at differing athlete snatched the following
repetition schemes. In this sets:
way, the athlete need not know
the 1RM for a given exercise. • 40k x 3
More importantly though, • 50k x 3
this method allows for the • 60k x 3
APPROPRIATE stress to be
• 70k x 3
delivered to the athlete each
day. A 3RM on a day when an • 80k x 3
athlete has great stress maybe • 85k x 3 92%
lower, but is appropriate for
• 85k x 3
that day. A 3RM on a low-
stress, ideal day is appropriate • 90k x 3
for that day, and can take • 92k x 3 100%
advantage of those awesome On this day, the athlete
days. would count the sets in bold.
The WUM can be used for Each of these sets falls within
any athlete for whom the 1RM 10% of the highest load on the
is not known. This method snatch that day.

On the other hand, if the The WUM allows for high
athlete did the following sets intensity training at the best
on a snatch workout, it may be level an athlete can reach
necessary to add another set on any given day. For large
below the highest weight to get groups of athletes with varying
the right number of work sets levels of confidence and
in. competence in the strength
• 40k x 3 training this is an ideal method
to use. This method of loading
• 60k x 3 is similar to the idea of rate of
• 70k x 3 perceived exertion (RPE), or
• 80k x 3 86% (do not the Borg scale, that is typically
count) used for aerobic training.
While the Borg scale uses
• 90k x 3
values from 6-20 (correlating
• 92k x 3 100% roughly to heart rate when
Because only two sets were multiplied by 10), an RPE
within 10 % of the athlete’s scale for strength training
best on that day, the following can be used in a 1-10 range
would be necessary in order to (correlating to percentage
get the appropriate number of used when multiplied by 10).
work sets: An RPE scale for strength
• 85k x 3 training based on 1-10 would
look something like the
• 85k x 3
following:
Table 6.5: Strength Training RPE Scale

10 Maximal No possibility of more reps
completed. Not to failure
9 Last repetition is extremely
difficult
8 Bar speed decreases,
several reps could be
completed afterwards
7 Weight moves quickly when
maximal force is applied to
the weight
6 Light speed work. Moves
quickly with moderate force
5 Most warm-up weights
4 Recovery.
<4 Rarely used in training
Modified from Tuchscherer (2008)22

For training in the work periodization employ
up method, using weights on percentages to estimate the
a given day that are between appropriate load to be used
9 and 10 will ensure the on a given day. In that way, the
maximum training effect. Lifts percentage (%) method is the
in the 9-10 zone for a given rep most studied and established
scheme will challenge athletes way of determining loads.
no matter the day. Prilepin’s table (Figure 6.6;
In line with our need to discussed further in Chapter
promote recovery, on some 5), designed by former Soviet
weeks it will be important to weightlifting coach A.S.
coach the athlete to train with Prilepin can be used to closely
the WUM in the 6-7 zone. This predict the sets and reps used
will ensure complete recovery at differing levels of intensity.23
prior to a more difficult week of
training. Weekly Schedule
The SCP must look at the
The Percentage Method training schedule on a weekly
The percentage method basis in order to determine
is most commonly used with when the athlete is available
higher level athletes. This to train. Some of the most
method uses known 1 repetition successful programs I have
maximums and specific used have been for athletes
percentages to prescribe who were able to train 5-6 days
training loads. In a given per week, but the majority of
training period, the goals for our success has come from
the completion of the training training twice weekly. Whether
cycle should be known—that the athlete only has two days
is, the numbers that the SCP per week or six days per week,
and athlete would like to hit by the goal of the weekly training
the end of the cycle. All loads (microcycle) should remain
will then be based off of these the same: to accumulate stress
numbers. on the body with the aim of
The model for both linear improving a single quality
periodization and undulating within each mesocycle.
Table 6.6: Prilepin’s Table
Intensity Reps per set Optimal total repetitions Range
55-65 3-6 24 18-30

70-80 3-6 18 12-24
80-90 2-4 15 10-20
90+ 1-2 4 10

The standard breakdown of push) than posterior chain
a week would be to have two movements. Because of this, it
training days. These training is best to separate cleans from
days can be broken down into anterior chain/push exercises
total body “push” and total so as not to overload the athlete
body “pull” days. That is in on one day. Table 6.7 provides
line with our goal of training an example of a two-day per
the whole athlete and not week schedule.
just body parts. At the same Adding an additional
time, this approach promotes training day to make three
adequate recovery from allows us to fill in the gaps that
session to session, too. a two-day program may leave
Rather than splitting the and can be up to the coaches
week into upper and lower discretion to determine what
days, we choose to train total other gaps need to be filled.
body each day. To provide A number of potential gaps
appropriate rest, we train the to fill exist. First, the explosive
entire anterior chain on “push” category could be another
days, and the posterior chain variation of an Olympic lift.
on “pull” days. To differentiate This could be from the floor if
pull and push days in terms your program values power
of Olympic lifts (which remain cleans over hang cleans. Next,
total body and incorporate rotational athletes (throwing
elements of push and pull in athletes, baseball/softball
each rep), we have a simple hitters, golfers, etc.) should
rule: clean variations go on likely have a rotational power
pull days, and snatch variations exercise in the explosive
go on push days. The loading category. Additionally, the
of a clean is typically higher SCP could prioritize vertical
than the snatch as is the pushing and pulling exercises
loading of most anterior on day three based upon
chain movements (squats and athlete need or add a highly
Table 6.7: Sample Two-Day Weekly Schedule

Day 1 Day 2
1A Explosive (clean) 1A Explosive (snatch)
1B Anti-extension/plyometric 1B Anti-rotation/plyometric
2A Hinge 2A Squat
2B Hip mobility 2B Hip mobility
3A Pull 3A Push
3B Single-leg hinge variation 3B Single-leg squat variation
3C Core 3C Core

loaded single leg variation (RFE split squat) if the athlete needed
to develop greater single leg strength.
Table 6.8 provides an example three-day scheduleg.
Table 6.8: Sample Three-Day Weekly Schedule

Day 1 Day 2 Day 3
1A Explosive 1A Explosive 1A Explosive
(clean) (snatch) Olympic or
rotational power
1B Anti-extension/ 1B Anti-rotation/ 1B Anti-rotation/
plyo plyo Plyo
2A Hinge 2A Squat 2A Vertical push
2B Hip mobility 2B Hip mobility 2B Shoulder
mobility
3A Horizontal pull 3A Horizontal push 3A Vertical pull
3B Single-leg hinge 3B Lunge 3B Single leg
3C Core 3C Core 3C Core
If training four times weekly plyometrics. In so doing, the

is an option, the SCP can total number of sets of work on
alternate push and pull days strength training exercises can
twice each week. This means be increased by eliminating
that you can have a program the need for concurrent
with no gaps each week. A mobility or plyometric work
four-day per week program
during a strength session.
might allow for greater loading
and intensity in vertical push
and pull movements, as well as Monthly Schedule
greater loading in single leg At the monthly level, the
exercises. primary change is to direct the
For athletes with the program toward an individual
availability to train 5 or 6 days quality that the athlete needs
per week, the SCP can utilize to improve. The SCP should
the additional sessions not utilize changes in repetitions
for strength but for targeted and loading to reflect the
work on mobility, speed, or quality desired.

Table 6.9: Monthly Schedule Considerations for Hypertrophy of Muscular Endurance
Exercise group Desired Repetitions Total Repetitions Example
Olympic lift 2-3 exercise 18-20 Hang power clean
variations combos totaling 4x5
5-8 repetitions, or 5 Power clean + front
repetitions straight squat 3x3+3
sets
Squat/hinge 8-10 or 5-8 (with 24-30 Back squat 3x10
tempo changes) Front squat 5x5 (with
3 sec. pause). Aim for
greater time under
tension
Push/pull 8-10 or 5-8 (with 24-30 Bench press 3x10
tempo changes) Pull-ups 5x5 (with 3
sec. eccentric). Aim
for greater time under
tension
Single-leg 8-10 or 5-8 (with 24-30 Lunge 3x8
tempo changes) SLRDL 4x6 (with 3
sec. eccentric)
Core 10-12, longer static 24-30 Ab rollout 3x10
bouts Planks 3x30s
Table 6.10: Monthly Schedule Considerations for Strength

Olympic lift 2-3 exercise 8-12 Hang power clean
variations combos or 3-5 4x3
repetitions Clean pull + clean +
jerk 3x1+1+1
Squat/hinge 4-6, or 3-5 w/ 12-20 Back squat 5x5
Tempo Front squat 4x3 (w/ 3
sec. eccentric)
Push/pull 4-6, or 3-5 w/ 12-20 Bench press 5x5
tempo Pull-ups 4x5
Single-leg 4-6, or 3-5 w/ 12-20 Lunge 3x5
tempo SLRDL 3x5 (with 3
sec. eccentric)
Core 10-12, shorter static 12-20 Ab rollout 4x5
bouts (weighted)
Planks 5x10s
(weighted)

Table 6.11: Monthly Schedule Considerations for Power
Olympic lift 1-3 total repetitions 4-8 Hang power clean
variations 4x1
Clean and jerk
4x1+1
Squat/hinge 1-5 (rarely tempo 4-10 Back squat 5x2
changes because Front squat 3x3
of desire for
maximal speed)
Push/pull 1-5 (rarely tempo 4-10 Bench press 5x5
changes because Pull-ups 4x5
of desire for
maximal speed)
Single-leg 3-5 (rarely tempo 8-12 Lunge 4x3
changes because SLRDL 4x3
of desire for
maximal speed)
The organization from and endurance all occur at

month to month will then the same time. When one
determine your periodization trains in the classical linear
scheme. For sports such as sense, they could be in the
track and field or weightlifting, middle of a power phase and
one can successfully train have not trained for muscular
with a linear periodization endurance in over 8 weeks.
model. In a linear program, This means that much of the
the intensity and volume exist progress made from previous
in an inverse relationship. As blocks is lost in the change of
volume decreases, intensity focus to the new block.
increases. Typically this means The model of alternating
a phase of muscular endurance linear periodization changes
or hypertrophy is followed by that by continuously cycling
a strength phase and finally higher repetition/low intensity
power or peaking phases. blocks with lower repetition/
A more successful and high intensity training blocks.
current model of periodization This method was originally
for field and court sports developed and championed
is one of alternating linear by Coach Robert dos
periodization. The biggest Remedios.24 “Coach Dos”
drawback of classic linear successfully implemented
periodization is the field and this training method with his
court athlete’s need to have 400+ athletes each year for
maximum power, strength, over 10 years to create one

of the most successful junior six years to great success.
college athletic programs in This method allows athletes to
the country. We have also used have a greater general sense
this method of periodization of readiness for their constant
with our athletes for the last competitive seasons.
Table 6.12: Alternating Linear Periodization

Olympic Push, Pull, Squat, Single Leg
Hinge
Block 1 2-3 exercise 8-10 or 5-8 (with 8-10 or 5-8 (with
combos totaling Tempo changes) tempo changes)
5-8 repetitions, or 5
repetitions straight
sets
Block 2 2-3 exercise 4-6, or 3-5 w/ 4-6, or 3-5 w/
combos or 3-5 Tempo tempo
repetitions
Block 3* 2 exercise combos, 6-8 8

totaling 4-6
repetitions
Block 4 1-3 total repetitions 1-5 (rarely tempo 3-5 (rarely tempo
changes because changes because
of desire for of desire for
maximal speed) maximal speed)
*The key note in Block 3 is to put the volume less than Block 1 but higher
than Block 2, bringing another muscular endurance phase into the training
of the athlete.

References
1. Faigenbaum AD, Myer GD. Resistance training among young

athletes: safety, efficacy and injury prevention effects. Br J Sports
Med. 2010;44(1):56-63. doi:10.1136/bjsm.2009.068098
2. Fleck SJ, Falkel JE. Value of Resistance Training for the
Reduction of Sports Injuries. Sports Med. 1986;3(1):61-68.
doi:10.2165/00007256-198603010-00006
3. Faigenbaum AD, Myer GD, Naclerio F, Casas AA. Injury Trends
and Prevention in Youth Resistance Training. Strength Cond J.
2011;33(3):36. doi:10.1519/SSC.0b013e31822236ad
doi:10.1177/155989771423024
5. Grimm NL, Jacobs JC, Kim J, Denney BS, Shea KG. Anterior
Cruciate Ligament and Knee Injury Prevention Programs
for Soccer Players. Am J Sports Med. 2015;43(8):2049-2056.
doi:10.1177/0363546514556737
Biomechanical Deficit Profiles Associated with ACL Injury Risk
in Female Athletes. Med Sci Sports Exerc. 2016;48(1):107-113.
doi:10.1249/MSS.0000000000000750
ACL Surgery. Curr Rev Musculoskelet Med. 2017;10(3):297-306.
doi:10.1007/s12178-017-9419-2
8. Hewett TE, Ford KR, Hoogenboom BJ, Myer GD. Understanding
and preventing ACL injuries: Current biomechanical and
epidemiologic considerations - Update 2010. North Am J Sports
Phys Ther NAJSPT. 2010;5(4):234-251.
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10. Cressey EM, West CA, Tiberio DP, Kraemer WJ, Maresh CM. The
Effects of Ten Weeks of Lower-Body Unstable Surface Training
on Markers of Athletic Performance. J Strength Cond Res.
2007;21(2):561-567.
11. Stone Michael H., Karatzaferi Christina. Connective Tissue
and Bone Response to Strength Training. Strength Power Sport.
January 2008. doi:10.1002/9780470757215.ch18
12. Stone MH. Implications for connective tissue and bone alterations
resulting from resistance exercise training. Med Sci Sports Exerc.
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Practical Application. Vol 43.; 2013. doi:10.1007/s40279-013-0049-
6
14. Cronin JB, Ogden T, Lawton T, Brughelli M. Does Increasing
Maximal Strength Improve Sprint Running Perf... : Strength
& Conditioning Journal. https://journals.lww.com/nsca-scj/
Abstract/2007/06000/Does_Increasing_Maximal_Strength_
Improve_Sprint.14.aspx. Accessed April 19, 2018.
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of Strength and Power Characteristics Between Power Lifters,
Olympic Lifters, and Sprinters. J Strength Cond Res. 1999;13:58-
66. doi:10.1519/1533-4287(1999)013<0058:ACOSAP>2.0.CO;2
16. Selye H. Stress in Health and Disease. Butterworth-Heinemann;
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17. Fleming W. Complete Olympic Lifting Handbook. North Attleboro,
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18. Hales ME, Johnson BF, Johnson JT. Kinematic Analysis of the
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Through Performance-Based Conditioning. Rodale; 2007.

07

>>SPORTS CONDITIONING
MIKE Boyle
SPORTS CONDITIONING | MIKE BOYLE | 157

Sports Conditioning
Introduction overreaction to high-intensity
The concept of conditioning training and inadvertently
for sport is an ever-evolving— sparked a large interest in
and sometimes ever-revolving low intensity training among
concept. By evolving, coaches many professionals in the
are constantly in search of a strength and conditioning
better way. On the other hand, field. Although Jamieson’s
revolving refers to the fact that book was intended for combat
we often seem to revert back to athletes, its widespread
things that were abandoned by embrace by coaches in
earlier generations of coaches. completely unrelated sports
serves as a great illustration
Largely fueled by the of just how starved many
increase in popularity of professionals were for any and
Crossfit, the last decade all conditioning information.
saw a huge boom in high-
The likely unintended result
intensity training and
of Jamieson’s work has been
subsequent recent reactive
a big push for more aerobic
increase in the popularity of
training and more emphasis
steady-state aerobic training.
on what young coaches love
Highly respected strength
to refer to as “cardiac output
& conditioning professional
work.” This is very probably
Alwyn Cosgrove likes to
the low-intensity over-reaction
say that we overreact in the
to the high-intensity craze.
short term and under-react
Coaches are suddenly seeing
in the long term. Training
conditioning not though a
evolution seems to be just a
physiological lens, as we did
series of overreactions and
in the past decade but, through
overcorrections.
a neurological lens. As a
One of the most influential result, coaches are suddenly
people in the sports more concerned with things
conditioning world in this like para-sympathetic shift
decade of high-intensity than V02 Max. In the ever-
was football strength coach- changing world of strength
turned mixed martial arts and conditioning, the over-
strength coach Joel Jamieson. emphasis on high-intensity
Jamieson’s book, Ultimate conditioning has caused some
MMA Conditioning, became a resurgence of interest in long-
bible of sorts for conditioning duration conditioning. This
coaches in all sports.1 The may be somewhat justified, as
information in Jamieson’s what we tend to need most is
book unintendedly caused an what we do least.

In any case, the real key “It must be remembered
to developing conditioning that for field sport athletes,
programs is not to underreact practical observation has shown
or overreact to new information that most of the skill and tactical
but rather to examine what training undertaken are at
is currently being done and LSD-type of speeds and heart
try to come to an intelligent rates. Thus, given that skill
conclusion about what might and tactical training with the
be needed. The answers to our sports coach is the major form
conditioning questions may lie of training performed by field
in developing a simpler, more sport athletes for most of the
centrist approach and to “fill season and this training involves
empty buckets.” cardiovascular stimulation at
There is a children’s book the lower end of the “polarity
that my son read in first grade spectrum,” the role of the
called Have You Filled a Bucket strength and conditioning coach
Today?2 In short, “bucket is to provide a high-intensity
fillers” give you good stuff and stimulus to improve aerobic
help “fill your bucket,” while fitness.”3
“bucket dippers” do things to
Baker’s feeling, and one
you that make you feel bad.
that I agree with, is that the
My thoughts on conditioning
low-intensity conditioning
are simple and draw from the
bucket is generally filled to
child-like thought process
overflow by practice. Our job
of this children’s book. As
as strength and conditioning
coaches, we should be bucket
fillers and we should look to coaches is to fill the high-
fill the “empty buckets.” We intensity bucket but we need
don’t fill a bucket that’s already to figure out how much that
filled. The emphasis needs bucket can hold and be careful
to be on filling the empty not to overfill it. Overfilling
buckets—not overflowing the high-intensity bucket can
the full buckets. If a bucket lead to an injury as easily as
is already full, leave it alone. overfilling the low-intensity
Don’t complain about who bucket. Overfilling the low-
filled it or how. Just move to the intensity bucket can lead
next bucket. We need to view to overuse injuries while
quantities like speed, strength, overfilling (or not properly
and conditioning as buckets to filling) the high-intensity
be filled. This thought process bucket can lead to muscle
leads to one of my favorite strains, tendon injuries, or
conditioning quotes from noted other acute injuries. We need
strength and conditioning to balance the buckets and
coach Dan Baker: consider the fill.

Conditioning and all kinds of non-specific
foolishness to get players to
History pass the test. Believe it or not,
I’ve been training for about offensive lineman were kept
45 years and coaching for out of practice and assigned
35. I’ve lived through a roller extra distance running for
coaster ride of conditioning failing to run 1.5 miles in the
information. In order to create required time.
context I think it’s important
Sadly, during the 1980s
that young coaches have a
and early 1990s, no one asked
sense of the history of sports
simple questions like “how is
conditioning. History will the game played?” or “what
help explain why coaches like is the work-to-rest ratio?”
myself are so anti-endurance. Instead, we tested athletes
Remember, there’s a reason we and noted that most players,
study history in school: history based on the test results, were
provides lessons for the future “out of shape.” The incredibly
but unfortunately, as we know, simplistic solution was to train
history often repeats itself. for the test, not for the game.
This may be hard to believe In fact, we spent years training
but, early in my career the 1.5 for tests instead of training for
mile run was used to test pre- the game.
season fitness for American
Why Bikes? football players. Yes, a game
I’m embarrassed by what
I did in the late ’80s and early
Did you ever ask with plays that last seven ’90s and hope we do not end
yourself why cycle seconds had a conditioning up repeating the errors of our
ergometry seemed test that lasted for a continuous predecessors. At the same
so popular in the 8-12 minutes. At this time, time football players were
exercise science Dr. Kenneth Cooper was the running track workouts and
world? The answer resident expert in “fitness” timed 1.5 mile runs, hockey
will floor you. It is and his Cooper Test or 1.5 mile players were forced to do 45
much easier to get timed run was the standard test minute steady-state bike rides
a blood pressure of fitness. Want to know how fit to “improve V02 max.” Why?
reading from a someone was? Ask them to run Because once again, teams
1.5 miles for time. The exercise hired exercise physiologists to
seated athlete than
physiologists had charts to tell evaluate conditioning.
an athlete running
you how fit you were based on
on a treadmill. As a result, over that time
your score. period (1980- 1994), I learned
Bikes were simply
an easier testing Yes, an entire football team to resent both exercise
had to pass a 1.5 mile run physiologists and distance
method that
test and, as a young strength runners. In the conditioning
somehow became
and conditioning coach I world, exercise physiologists
the gold standard. was forced to participate and distance runners (very
in this foolishness. We ran often one and the same) have
quarter miles, timed miles, been forcing square pegs

into round holes for decades make sense for athletes in
in much the same way that speed and power sports:
powerlifters and Olympic • Athletes in sports that use
lifters have in the strength primarily fast-twitch mus-
world. cles and explosive move-
In the strength world, ments generally perform
we spent the better part poorly on tests of aerobic
of the same two decades capacity. This is not a new
in a misguided process of discovery. Seeking to
copying the programs of “improve” these explo-
strength athletes in our attempt sive athletes by improving
to improve our players’ a perceived weakness
strength. On the conditioning (aerobic capacity) often
side, coaches were heavily is not as simple as it may
influenced by the endurance seem quite often comes
community and became at the expense of anaero-
fascinated with aerobic bic power production and
capacity. Coaches wanted a output.
sprinter with the recovery
capacity of a marathon runner • Well-conditioned athletes
and frequently developed a in sports of an intermittent
hybrid athlete that was neither. nature (i.e., most team
sports) may not necessar-
One of the simple lessons ily perform well in steady-
of last 20 years has been for state tests of aerobic ca-
the strength and conditioning pacity, particularly when
professional to both look at the the test is done on an
game and train for the game. apparatus (such as a bike)
It can be really dangerous
that is not the athlete’s
to seek out an expert who
primary mode of training.
hasn’t tried to understand
Research has proven this
your game or sport then ask
out. Rowers will test best
that expert for opinions. The
on a rowing machine and
stock answer has unfortunately
runners will achieve their
been “this is what we do. Why
highest score on a running
don’t you try it?” The result
test.
of this was the previously
mentioned phenomenon of • Steady-state or long-dis-
football players running miles tance training to improve
and hockey players riding the fitness or aerobic
stationary bikes as if they were capacity of fast and explo-
preparing to compete in the sive athletes can potential-
Tour De France. ly detract from the physio-
There are a number of logical qualities that make
reasons that endurance these athletes special.
training and testing does not • Explosive athletes fre-

quently develop overuse Identifying and
injuries when required
to perform extensive Improving Key
amounts of steady-state Qualities
work. Noted speed expert
• The technology used to Charlie Francis wrote a
improve aerobic capacity landmark work in 1986 called
may, in fact, be the enemy. The Charlie Francis Training
Lack of ground contact System (reissued as Training
and lack of hip extension for Speed, Francis 2000).4 In
can set an athlete up for the book, Francis described
numerous injuries. Cyclists the characteristics of a sprinter
should ride bikes, rowers and how to properly train
should row, athletes who these characteristics. This
have to run fast should run information has been the basis
in a sprint motor pattern for our program design and
on the ground. Cross train- philosophy since that time.
ing may be a good idea in Francis coached Olympic
limited volumes but should champion Ben Johnson, and
be used as an active rest although Francis’s coaching
or injury prevention tool. results are considered
Too much dependence on tainted by drug scandals, the
any technology can have a accomplishments of Francis
price. as a coach should not be
Exercise physiologists have ignored or minimized. When
for far too long tended to look Francis began coaching,
at the problem from the wrong Canada was not considered a
direction. You don’t simply hotbed of sprinting however,
analyze a top performer and Francis was able to develop
seek to improve a perceived world-record holders in
weakness. What appears a cold climate without the
from one point of view to be benefit of a huge population
a weakness may in fact be a base. His athletes won gold
strength. By blindly attempting medals at the Olympic Games,
to improve what is perceived World Championships, and
as a weakness, a coach may be Commonwealth Games.
detracting from or otherwise Francis arrived at some
eroding an established simple and logical conclusions
strength. This is particularly about the development of
applicable when training young sprinters that have significant
athletes with whom emphasis application to team sport
should be placed on the training. Francis believed that
development of qualities such there must be sufficient power-
as speed and power over the related training during an
development of general fitness. athlete’s early years (ages 13–

17) to maintain the genetically- detracting from them. The
determined level of white objective is not to analyze a
(fast-twitch or power-related) great performer and try to
muscle fiber. Francis also improve what they do not do
contended that power-related well. Instead, we would be
work promotes the shift of well served to take a lesson
transitional muscle fiber to from Marcus Buckingham’s
power-related muscle fiber. management book First Break
Francis states, “Endurance All the Rules and focus on
work must be carefully limited strengths versus focusing on
to light-light/medium volumes weaknesses.5
to prevent the conversion of For years coaches have
transitional or intermediate been trying to improve the
muscle fiber to red, endurance aerobic capacity of explosive
muscle fiber.”4 athletes. The end result
What Francis was saying seems to be an athlete with
was that while a coach a higher oxygen uptake
can make an athlete into a but no real improvement
sprinter, more importantly, in performance. Training
an athlete’s ability to develop programs designed around
speed can and likely will be endurance or aerobic capacity
compromised if too much improve the athlete’s ability
training is spent focusing on to work at a sustained pace in
endurance. In other words, sports that do not require a
it’s easy to make a sprinter sustained pace. The defenders
into an endurance athlete, of this practice, when they
but this is generally not a see that performance has
desirable result. This is what not improved, point to the
inadvertently happened to importance of the aerobic
many team sport athletes system to recovery. They
in the ’80s and ’90s. Led by then tell you things like
well-meaning but largely “A soccer player runs five
misguided exercise scientists, miles in a soccer match” or
it is highly likely that many “A tennis match can last two
teams effectively trained hours.” These points are not
elite athletes out of promising contestable.
professional careers through However, the larger
their ineffective attempts to question is, “at what speed
improve them. and over what time period?”
The key from a conditioning A tennis match may take two
standpoint is to analyze the hours to play, but what is the
qualities that make a great ratio of sprinting to standing?
performer and then to develop We know the players are
a program to further improve not in constant motion. In
those qualities while not soccer, players are standing

or walking 54% of the time.6 what the best players do well.
No one advocates standing or Don’t continue to accept what is
walking as training. Instead viewed as common knowledge
they describe a near perpetual if it defies common sense.
motion approach. Ask yourself the key question;
A soccer match (and “what if the way we have
in reality, most team sport always done it was wrong?”
contests) is actually a series To analyze your sport ask
of sprints, jogs, and walks yourself a few questions:
that occur over two hours. • How long is my event, or
Any athlete can run 5 miles how long does a play last?
in 2 hours. In fact, 5 miles in 2 (This is a bit complicated,
hours is 2.5 miles per hour, a but think about the total
slow walking pace. Most unfit length of a game, pro-
people can walk 5 miles in 2 gram, or routine, or think
hours. The important point is about how long a rest you
that great soccer players can get between shifts, plays,
accelerate and decelerate or points.)
repeatedly during these 2
hours. Now ask yourself, • Is a player on the field, ice,
“How do I condition for soccer track, or court the entire
(or, any other sport for that time?
matter)?” • If they are, how often do
To train for field or court they sprint, and how often
sports, you must sprint and do they jog, walk or stand?
decelerate. Athletes do not Do any players ever jog
develop the ability to sprint for extended periods of
and decelerate with 5-mile time? If not, then why do it
runs. In American football, in training?
the athlete generally runs 10 Then lastly ask yourself
yards or less and plays last 5-7 “what are they already doing?”
seconds. There is almost 40 and, don’t do more of that!
seconds of rest between plays. Just remember, speed and
As such, metabolic specificity power are essential for almost
would tell us that conditioning all sports. Team sports (and
for football is probably best even many individual sports)
prescribed as short bursts rely heavily on power and
of activity followed by 30-40 speed. The key to improving
second rests. sport performance lies in
This is the key to analyzing improving the ability to
your sport. Watch the game. produce speed and power.
Watch the great players. Look Endurance should be
for the common denominators. secondary. We tell our athletes
Don’t focus on what they can’t over and over that it takes
do. Instead, try to figure out years to get fast and powerful

and weeks to get in aerobic literature. Interval training
shape. With this in mind as you is now referred to as High
continue to read, begin to think Intensity Interval Training
about how you are currently (HIIT), and it is now the darling
training and how you might of the fat loss and conditioning
train smarter. worlds.
Injury Reduction or Research

A landmark study by
Injury Production? Gibala et al. (2006) compared
20 minutes of high intensity
When we begin to approach interval training, consisting of
the process of conditioning, a 30-second sprint followed by
we need to realize that a 4-minute rest, with 90 to 120
proper conditioning can help minutes in the target heart rate
to decrease injuries while zone.7 Subjects demonstrated
improper conditioning can the same improvement in
increase injury. If we see oxygen utilization from both
that our goal as strength & programs. What is truly
conditioning professionals is to amazing is that the 20 minute
have our best players playing, interval program only required
we become better decision 210 seconds of actual work.
makers. Although interval training and
the long slow distance modes
Interval Training: The Preferred showed equal change, the time
Sports Conditioning Method saved and potential overuse
What is interval training? injuries avoided tilts the scale
In the simplest sense, interval heavily in the direction of
training is nothing more than intervals. Now factor in the
a method of conditioning that work capacity specificity of
uses alternating periods of intervals (alternating work at
work and rest. The complicated high-intensity with periods of
part of interval training may rest) and, there seems to be
be figuring the proper ratios of little rationale for steady state,
work to rest and the times and LSD-type training.
distances to start with. Another investigation
Interval training has also clearly demonstrates the
been around for decades. benefits of interval training.
However, only recently have Tabata et al. (1996) compared
coaches around the world moderate intensity endurance
been awakened to the value training at about 70% of VO2
and the economy of interval max to high intensity intervals
training. The recent popularity done at 170 percent of VO2
of interval training has even max.8 Investigators used a
given it a new name in the unique protocol of 20 seconds

work to 10 seconds rest done set time for rest. Ratios of work
in 7-8 bouts. This was basically to rest are determined, and
a series of 20 second intervals the athlete or client rests for
performed during a 4-minute generally 1-3 times the length
span. Again, the results were of the work interval before
nothing short of amazing. The repeating the next bout. The
20/10 protocol equaled the big drawback to the work-
improvement of VO2 max when to-rest method is that time is
compared to a much longer, arbitrary. We have no idea
more time consuming steady- what is actually happening
state program. inside the body. We simply
In both cases, these seminal guess. In fact, for many years,
studies and subsequent we simply guessed as coaches
research that has stemmed had no other “measuring
from them have clearly and stick.”
consistently shown that interval
training and the resulting Heart Rate Method
metabolic specificity of work With the mass production
and rest are at worst equal of low cost heart rate monitors,
to steady-state training with coaches are no longer
respect to measures of aerobic required to use guesswork
capacity. In addition, interval or intuition in recovery. The
training require significantly future of interval training lies
less time and as a result in the use of accurate, low cost
decreases risk of overuse heart rate monitors. Coaches
injury. no longer need to look at time
as a measure of recovery, as
Interval Training Methods they formerly did in our work-
So, it seems fairly to-rest. Instead, the strength
obvious that intervals take & conditioning professional
less time, have a lower coaches can now monitor and
potential orthopedic risk, adapt exercise prescription
and are more specific to based upon the athlete’s actual
the demands of sport. As physiological response.
a result, coaches should It is important to understand
realize that supplemental that heart rate and intensity are
conditioning should be interval closely related. Although heart
in nature. Two alternatives to rate is not a direct and flawless
implementing interval training measure of either intensity
include the work-to-rest and or recovery status, it is far
hear rate methods. better than simply choosing
a time interval to rest. To
Work-to-Rest Method use the heart rate method,
The work-to-rest method simply choose an appropriate
uses a set time for work and a recovery heart rate. In our

case, we use 60% of the formulas. The traditional
estimated heart rate maximum formula for estimating heart
(220-age). rate max is flawed on two key
After a work interval of points: it doesn’t fit a significant
a predetermined time is portion of the population, and it
completed, the recovery is not based on research. Even
interval is simply the time it the developer of the now-
takes to return to the recovery famous formula admits that
heart rate. When using HR his thoughts were taken out
response, the whole picture of context. The more accurate
changes. Initial recovery in method is called the heart
well-conditioned athletes rate reserve (HRR) method or
and clients is often rapid and Karvonen formula.
shorter. In fact, work-to-rest
ratios may be less than 1:1 in (Estimated max HR-Resting
the initial few intervals. An HR) x %+ RHR= THR
example of a typical workout Ex- (200-60) x.8 +60 = 172
for a well-conditioned athlete
or client is show below.
The key to the Karvonen
• Interval 1: Work 60 sec rest formula is that it looks at
45 sec* larger measures of fitness
• Interval 2: Work 60 sec rest by incorporating the resting
60 sec heart rate and is therefore less
• Interval 3: Work 60 sec rest arbitrary.
75 sec
Additional Physiological Prob-
• Interval 4: Work 60 sec rest
90 sec lems
The field of exercise
*In a conventional 2:1 time- science is in a state of flux
based program the rest would unlike anything we have seen
have been too long for the first in the last 30 years. There is
three intervals, rendering them a distinct lack of clarity in the
potentially less effective. The former bedrock of exercise
reverse may be true in a de- physiology. In the past, we
conditioned athlete or client. had firm belief in concepts
Young, de-conditioned athletes like anaerobic threshold and
need rest up to eight times as lactate threshold. But now,
long as the work interval. In the more we know, the more
fact, we have seen athletes who we don’t know. The fact is,
need two minutes rest after a practical application and
15-second interval. effective implementation of
Note: At least 70% of concepts long thought to be
the population does not fit performance and exercise
into our age-old theoretical physiology laboratory staples

such as lactate threshold, Interval Training Recommen-
onset of blood lactate (OBLA) dations
remains lacking. However,
the following are some simple Work-to-Rest Ratio
strategies that will help The longer the work
you with designing interval interval, the shorter the rest as
programs. a percentage of the interval.
Shorter intervals produce In other words, short intervals
less heart rate elevation yet with a high muscular demand
can feel as difficult as longer will require longer rests when
intervals. In other words, it’s viewed as a percentage of
the interval. Fifteen second
not simply about heart rate
intervals will need at least a
elevation. Intervals of less
1:2 work-to-rest ratio, while
than a minute do not elevate
1:3 will usually work better for
heart rate as significantly as
beginners.
longer intervals. This does not
mean they are not beneficial
Interval Rest Recommendations
but rather that the heart
• 15 sec. beginners at least
needs time to elevate its rate.
45 sec (1:3), more ad-
Strangely enough, you may
vanced 30 sec (1:2)
not recover as rapidly from
a shorter interval as you will • 30 sec. rest 1:00 to 1:30
from a longer interval when (1:3 or 1:2)
the recovery is viewed as a • 1:00 rest 1:00- 2:00 (1:2 or
multiple of the work interval. 1:1)
In other words, a 30-second Just remember, as the
sprint may require a one intervals get longer, the
minute recovery (1:2 work- recovery time does not need
to-rest) whereas a 1-minute to be as long as it relates to the
sprint might only require an interval. In other words, a 2
additional 30 seconds (1:1.5 minute interval may only need
work-to-rest). to be followed by a 2 minute
Shorter intervals (15 to 60 rest.
sec.) have a higher muscular
demand and a lower perceived Aerobic Intervals?
cardiovascular demand. The The biggest benefit of
cardiovascular demand may interval training is that you
be perceived to be lower based can get a tremendous aerobic
on less elevation in heart rate. workout without the boredom
Remember that even though of long steady-state bouts of
heart rate is recommended as exercises. In fact, you can
the best way to dictate interval get superior benefits for
training, it alone may not tell both fitness and fat loss by
the whole story. incorporating interval training.

If the heart rate is maintained that already perform extensive
above the theoretical 60% practice may be a dual-action
of max threshold proposed stationary bike. This particular
for aerobic training, then the piece of equipment allows,
entire session is both aerobic in the words of performance
and anaerobic. This is why we enhancement expert Alwyn
do almost no “conventional” Cosgrove, “maximum
aerobic training. All of our metabolic disturbance with
aerobic work is a by-product minimal muscular disruption.”
of our anaerobic work. My In other words, you can work
athletes or clients can get their really hard and not injure
heart rate in the recommended yourself on a stationary bike.
aerobic range for 15 to 20 Fit individuals can choose
minutes, yet in some cases, any mode they like. However,
they do only 5-7 minutes of the bike is the best and safest
actual work. choice. In my mind, the worst
choice might be the elliptical
Modes of Interval trainer. Charles Staley, another
Training noted training expert, refers
Most people visualize to the “180 principle.”10 Staley
interval training as a track and advocates doing exactly the
field concept, and running opposite of what you see
is obviously the best way to everyone else in the gym
train for field and court sports. doing, which may have some
Although running may be credence in this circumstance.
the theoretical “best” mode Walking on a treadmill and
of training, coaches must be using an elliptical trainer seem
thoughtful and careful. Many to be the two most popular
young athletes are not fit modes of training in a gym. In
enough to run safely. In fact, light of Staley’s 180 principle,
statistics estimate that 60% of neither is of much use.
those who begin a running
program will be injured. Interval Training Modes
Females, based on the genetics When we discuss
of the female body (wider conditioning for athletes, the
hips, narrower knees) are at best choice will generally be
potentially even greater risk. running. However, the idea of
As renowned rehabilitation “best” can be related to things
specialist Diane Lee says, “You like sport and whether the
can’t run to get fit. You need to athlete is in the in-season or
be fit to run.”9 off-season.
Luckily, interval training
Running
can be done on any piece
• Probably the most effec-
of equipment. The most
tive, and most specific
expeditious choice for athletes

method for most sports. but there is no accelera-
Unfortunately, running is tion, deceleration or direc-
also most likely to cause tion change. The effect is
injury. primarily metabolic.
• An organized progres- • Getting on and off a mov-
sion of the combination ing treadmill is an athlet-
of tempo running and ic skill and can result in
shuttle runs tends to work serious injury. Therefore,
best. Both tempo runs and treadmill interval running
shuttle runs can be done does carry some element
in a standard work-to-rest of risk and must be taught
format or with a heart rate and progressed carefully.
monitor to measure recov- • Treadmill speeds can be
ery. deceiving. For example, 10
• Shuttle runs are the pre- MPH is only a 6.0 minute
ferred high-intensity mile yet can feel very fast.
method as the runs have However, 10 MPH is not a
both high muscular de- difficult pace for intervals
mand (acceleration and for a well-conditioned
deceleration) and high athlete.
metabolic demand.
• High-quality treadmills
• Remember that running should be able to go to 15
intensity is relative. Run- MPH.
ning straight ahead for 30
seconds is significantly Treadmill Running Drawbacks
easier than a 30 second • Treadmills lack true active
shuttle runs. hip extension and, as a
• Shuttle runs produce more result, may undertrain the
muscular discomfort due hamstrings.
to the repeated accelera- • In treadmill running, the
tion and deceleration. As belt moves, while the
a result, shuttle runs are a athlete remains airborne.
great injury reduction tool Treadmill times do not
in the off-season. translate well to running
on the ground. This may
Treadmill Running be due to lack of ground
• Treadmill running is a contact time.
close second to ground-
based running in both Stationary Bike
effectiveness and injury • Dual-action stationary
potential. bikes produce a higher
• Treadmills can be used for heart rate response than
similar time periods (in- spin type bikes due to the
tervals of 15, 30 or 60 sec) combined action of the

arms and legs. the speed while allowing
• The bike is probably the the arms to do the majori-
“safest” tool. ty of the work. The athlete
must keep the hands off
• Requires limited skill. the rails. If balance is poor,
• Limited potential for over- speed should remain low
use injury. until balance improves.
• The elliptical machine is
Slideboard most popular item in the
• The slideboard is proba-
gym because it is easiest.
bly the best “bang for the
This is nothing more than
buck” after the dual-action
human nature at work.
stationary bike.
Ellipticals are great “off-
• Added benefits of the day” pieces for injured
slideboard include that athletes or those needing
the athlete is in a standing to burn extra calories.
position and is getting
concurrent abdominal and Evaluating
adductor work.
• Slideboards work great
Conditioning
Conditioning testing can
for groups. No adjustment
be as confusing as the process
needed.
of conditioning itself. As
• Safe in spite of “experts.” previously mentioned, in the
Some so-called experts 1980s it was commonplace
have questioned the effect to test players who usually
of the slideboard on the ran for 7 seconds by having
knees however, there is them run for 8-12 minutes and,
nothing more than the during the same time period,
anecdotal evidence of a we consistently tested players
few writers to support this who skated for a living by
theory. having them ride bikes. These
commonly accepted but totally
Climbers and Ellipticals incongruent tests bring to
• The key to using any mind one of my favorite quotes:
climbing device is to keep “common sense is not very
the hands and arms off of common.”
the equipment.
Many teams, in an effort
• The stepping treadmill is to better evaluate their
the least popular and the players’ fitness, turned to the
most effective. previously mentioned exercise
• Conventional stairclimb- physiologists to evaluate
ers are easier to misuse conditioning. This seemed
than the stepping tread- like a very logical process.
mill. Many users ramp up These scientists entered the

picture and used the tools in 1985 courtesy of Bill Foran.
available to them to attempt Foran, the current strength
to help coaches determine and conditioning coach for the
which athletes were in the best NBA’s Miami Heat was then at
physical condition. The most the University of Miami. Bill
frequently used tests were VO2 fought for and instituted the
max and blood lactate tests 16-110 test at the beginning
(or a combination of the two). of the legendary University of
The rationale from an exercise Miami football days.11 Bill was
physiologist’s standpoint one of the first to simply say
was that the athlete with the “What we are doing doesn’t
highest V02 max or the lowest make sense. Can we develop a
lactate accumulations would better test?”
be the fittest player. In my “I became the Head Strength
experience this physiological and Conditioning Coach at the
testing rarely confirmed what University of Miami in March of
seemed obvious, as the clinical 1985, coming from Washington
results did not often reflect State University, where I held the
what the athletes could usually same position. When I arrived
do in relation to their peers on in Miami, I found out that the
the actual court or field of play. football conditioning test was a
Physiological tests never 12-minute run. I went to Coach
allow players to compete Jimmy Johnson to discuss the
against one another and—at test. He said that they do the
least as structured then— 12-minute run because that’s
always rewarded those with what they had always done
better aerobic development. here and that’s what the Miami
Players consistently Dolphins did.
complained that if given to I told Coach Johnson that
opportunity to race another I had two problems with it.
player the results would be First, a 12-minute run has
different. I often sympathized nothing to do with the energy
with the athletes and felt that systems involved in football.
the tests did not accurately Second, players train to pass the
measure sport fitness. The test conditioning test. I suggested
lacked the all-important factor to Coach Johnson that we
of competition, a key driver for do a conditioning test that is
all athletes. In fact, I frequently more specific to the demands
told my athletes to disregard of football. His concern was,
the results of team tests and “That’s what the Dolphins do.
simply focus on getting in What do I tell the press?” I told
playing shape. him that it shouldn’t be an issue,
The first hint of common but if it comes up, say that we’re
sense in the sports doing a new test that is more
conditioning landscape came specific to football. The test we

decided on was 16-110 yard runs American football but the
with 45 seconds rest between test that seemed to make the
intervals. most sense for many field and
Over the next five years, we court sports was the 300-yard
went 55-5, winning two National shuttle run. Mike Marks from
Championships and finishing University of North Carolina is
second in the country two other credited with developing this
times. NFL scouts would tell test in the early 1980s. Athletes
Coach Johnson that we had the run 25 yards up and back,
best conditioned players in the six times, rest five minutes,
country. 16-110s became the and repeat. Scores are based
standard test for the rest of the on the average of the two
’80s and into the ’90s for both trials and a fatigue index is
college teams and NFL teams. established by the difference
In 2010, STACK Magazine had between the first and second
an article calling it the “Ultimate trial. This may be most widely
Conditioning Test.” used test of the past 20 years
because it is simple and
As strange as it may seem,
easy to perform, and clearly
this was a massive departure
establishes a hierarchy of
from the norm and probably
fitness.
led the way to many of the tests
we currently use in team sports The 300-yard shuttle test
today. Foran echoed the simple was so predictive that we
but logical thought. “What if adapted it for on-ice use with
the way we had always done it ice hockey. In the hockey
was wrong?” world, we used blue line
Since Foran’s innovation to goal line 7 times. Seven
there have been numerous repeats brought times right
interval-type tests developed into the same 1-minute range
and applied. The most as the traditional 300-yard
popular are the 300-yard shuttle. This made for easy
shuttle run, various “beep comparisons. Interestingly
tests” (also called YoYo enough, our 300s running
Intermittent Recovery Test and on-ice correlated almost
(YIRT) or Bangsbo Endurance perfectly.
Test), Repeat Sprint Ability
Test ( abbreviated RSA) and Testing for Maximum Aerobic
Maximum Aerobic Speed test Speed
(MAS). I think in some ways The idea of testing what
Bill’s innovation freed other is called Maximum Aerobic
coaches to innovate. Speed (MAS) has also become
popular in the past decade.
The 300 However it is important to
16-110 yard sprints understand that a MAS test
made pretty good sense for is not a conditioning test but

rather a way to prescribe the national team does? Think
conditioning. In this case about your team, your age
something like a mile run group, and your level. Does
is acceptable in order to the program make sense for
determine the MAS. Maximum your audience?
aerobic speed is the lowest Once you’ve identified your
speed at which VO2 max audience, then think about
occurs and intervals run your starting point. Are you
at a faster pace would be dealing with an experienced
metabolically anaerobic in group of committed athletes, a
nature. middle school team, or a high
MAS testing created lots of school team? Next—and this is
interest in interval programs critically important in today’s
similar to the Tabata protocol. environment—ask yourself
The key was to establish what other stressors are
maximum aerobic speed involved. We have had to alter
and then attempt to run our conditioning programs as
various intervals at speed of more and more young athletes
110 to 120% of that number. juggle multiple sports and
Interestingly enough, most multiple teams year-round and
sport studies have placed MAS deal with the overuse injuries
in the neighborhood of 4-5 that often come with these
meters per second. schedules.
This brings us back to the
Designing Your Dan Baker idea of supplying
Conditioning only a high-intensity stimulus.
As practice primarily “involves
Program cardiovascular stimulation at
Step one in designing a the lower end of the ‘polarity
conditioning program is to spectrum,’ the role of the
know your audience. The strength and conditioning coach
biggest key to any program is is to provide a high-intensity
to know who you are designing stimulus to improve aerobic
the program for. One glaring fitness.”
mistake that gets repeated
So, the keys are to know
over and over is taking a
your audience, and to know
program designed for one
what else your audience
group and attempting to apply
is doing. Unless you are
it to a different group (even in
designing programs for pro
the same sport) . I can’t tell you
or college teams, things
the number of coaches who
can be very complicated.
have justified torturing their
This is where we get back
team with the rationalization
to the buckets idea. The
that “this is what the National
empty bucket is usually the
Team does.” Who cares what
high-intensity bucket that

Baker alludes to. Think brief Building Work
and eventually hard. I say
eventually because we always Capacity
have to be thinking about The key to sport
progressions. conditioning may be as simple
as building work capacity for
Proper progressions
your sport. Forget energy
mitigate the chance of injury.
systems and science classes
Want to get athletes hurt? Try
and ideas like aerobic base.
to get them in shape fast. Think
If your sport is ice hockey, a
of conditioning like farming: it
sport that consists or high-
takes time and can’t be rushed.
intensity work followed by
There are two basic seated rest periods, it makes
systems of progression. The sense to do periods of high-
conventional system used for intensity work followed by
decades can best be described passive rest. If your sport is
as long-to-short. In the long-to- soccer and requires intervals
short model, the athlete begins of sprints, jogs, and walks, the
with longer distance running best method will be to sprint,
to theoretically build a base jog, and walk. Think about
and distances decrease over specifics, but then think again
time while intensity increases. about what is already being
The opposite system would done. In elite-level soccer, the
be viewed as short-to-long season is nearly 11 months. Ask
and involves running shorter yourself what you really need,
distances and progressing to what buckets are full, and what
longer. Coaches like Dutch buckets are empty.
sprint coach Henk Kraijenhoff,
I like to envision work
US track Coach Gary Winkler
capacity development as an
and, the late Charlie Francis
inverted pyramid (Figure 7.1).
were all proponents of the
The long-to-short model views
short-to-long approach.
conditioning as something to
Kraijenhoff noted “…long-
be built architecturally. A large
to-short resulted in more
base or a large foundation is
hamstring injuries.”12 Some
needed in the architectural
top level coaches, including
model. However, sport is not
Francis, prefer the reverse.
architecture. We can start
Francis’ training techniques
and exercise prescriptions small and build up using the
were intended to consistently reverse approach.
train the athlete at high speed This inverted pyramid
and with high intensity. approach allows us to simply
increase total time and total
distance covered with very
little danger of overuse or
injury.

Figure 7.1:
Inverted
pyramid model
of work capacity
Sport-Specific position with a target on their

back. Strength and conditioning
Conditioning coaches must realize as that
Considerations quite frequently, they will design
Coaches love sport-specific the program that may be blamed
information, but the harsh for losses but rarely credited
reality is that all field and court for wins. This means that as
sports will be more similar a strength and conditioning
than different. Most sports coach, you need to communicate
will be dominated by faster, with your sport staff and do the
more explosive players on the best job possible to deliver
offensive end. Slower and more a program that coaches can
methodical players will be understand.
defenders and role players. Most As previously mentioned,
sport coaches have never been what is not similar from sport to
the explosive type of player and sport may be length of season,
will be unfamiliar with how to amount of practice (at LSD-
coach them. However, that will type speeds and heartrates),
not stop them from trying. and practice-to-game ratio.
Many coaches also like to see Therefore it is important to look
lack of “fitness” or lack of mental at all variables before designing
toughness as easy excuses for a conditioning programming or
losses but rarely as reasons for copying a conditioning program
wins. This puts conditioning from another team or another
coaches consistently in a sport.

Soccer bucket. Additional work
Soccer is another sport that should be of a high-intensity
has become nearly year-round nature and should consist of
at the upper levels of amateur both long and short sprints.
play and the professional Soccer players and coaches
level. There is very little off- must also avoid the “small
season and what little there sided games as conditioning”
is often consists of vacation trap that naturally eliminates
versus training. Keeping this longer sprints and may actually
in mind, all soccer coaches predispose the athlete to
should take the time to hamstring strains.
critically consider what makes
an outstanding soccer player. American Football
Aerobic training for most American football is
soccer players—particularly one of the few sports that
young, developing players— is not played year-round at
can be counterproductive. any level and, as a result,
Soccer players and coaches requires an effective off-
are notorious for focusing season conditioning program.
on fitness at the expense of It is most important to make
speed. Although this approach
sure that football players are
may appear to work at the
running and not biking, doing
elite level, it should be noted
circuits, or training for mixed
that elite players already
martial arts. Football practice
have world-class speed and
is demanding and football
skills. The assumption that the
athletes must be running prior
fitness-over-speed approach
to beginning practices. It is my
can work with younger
players is both erroneous and opinion that the large increase
counterproductive. Soccer in NFL injuries correlates
players and soccer coaches directly to less organized off-
must look to develop the season conditioning days and
important skills of speed the subsequent decrease in
and change of direction that organized running programs.
separate the great from the Running for American
near-great. football must incorporate
The key to developing direction change as this is
great soccer players is to preventative in nature. Short
develop great sprinters, not and long shuttle-type runs
frequent joggers. Coaches should make up a majority of
must also consider the a football player’s off-season
Baker philosophy discussed conditioning. I also strongly
previously and realize that believe in incorporating
practices fill and often overfill slideboard work to get frontal
the low-intensity conditioning plane work and groin stress.

Basketball we do not have them run and
Conditioning for basketball skate on the same days in the
may in fact be the reverse of off-season so we end doing
the football thought process. much more bike work than
Most basketball players I like. For hockey players, it
will play basketball year- is essential to keep them off
round in pick-up games even spin-type bikes that feed the
when organized practice flexion posture of ice hockey.
and games cease. This I love the dual-action bikes
means that supplementary for hockey, as they provide
conditioning should focus accommodating resistance,
on low-impact choices. For add an upper body component
this reason, the bike and to the cardiovascular demand
slideboard are excellent (similar to running and
alternatives for supplemental skating), and encourage a
conditioning. Both the bike more upright posture.
and slideboard can be
metabolically demanding Baseball
while taking some stress off Baseball is unique as it
the knees and ankles. In the requires “on-demand” speed
case of basketball, the “ground but does not have a particularly
contact” bucket is extremely large fitness requirement.
full and additional conditioning Baseball may be the most
that is lower impact will allow position-specific sport at the
a conditioning response with a professional level. Pitchers
lessened orthopedic risk. have a very low conditioning
demand in spite of the baseball
Ice Hockey emphasis on long distance
In the past decade ice runs. Pitchers average more
hockey has changed from a than 20 seconds between
sport much like football that pitches, so the bioenergetics
had a very distinct off-season are closer to shot put than
to a sport like basketball that any field sport. Infielders are
has almost no off-season. very reactive in a small space
Although games stop, more and outfielders are pure 0-60
and more players stay on sprinters.
skates for a large portion of the I approach baseball like
summer with power skating football so that players are
and off-season tournaments. prepared for the sudden
In spite of this, I like for our start that comes with spring
hockey athletes to run in the training. Baseball players will
off-season to try to get them ramp up activity levels rapidly
out of the “skaters crouch” and in spring training, so adhering
lengthen the musculature of to a sprint interval program
the anterior hips. Generally prior to spring training is

essential. The biggest issue the preferred sport year-round.
with baseball is that speed is In this case, the strength and
“on demand” and quite erratic. conditioning professional must
Another consideration unique be careful with off-season
to professional baseball is running recommendations and
season length. Major league be sure to consider what might
teams play 162 games (not occur before or after athletes
including spring training) in complete prescribed training.
a period of about 185 days, I always tell our coaches to ask
playing nearly every single kids “what else are you doing
day. today?”
Obviously, there are many
Multi-Sport High School Ath- other sports but, a little thought
letes about “the buckets” will make
Multi-sport athletes should the decision making process
follow an off-season running much easier. Analyze your
program if they have a season audience with an open mind,
off. It is becoming more and not one clouded with what you
more rare for athletes to play did as an athlete or what some
three sports so at least one professional player or team
season is a true off-season. does. When in doubt, just use
However, most high school common sense. If it seems
athletes will continue to play wrong, it probably is.

References
1. Jamieson J. Ultimate MMA Conditioning.

8WeeksOut Media; 2009.
2. McCloud C. Have You Filled a Bucket Today?
A Guide to Daily Happiness for Kids. Brighton,
MI: Bucket Fillers, Inc.; 2015. http://www.
bucketfillers101.com/have-you-filled-a-bucket-
today.php. Accessed March 22, 2018.
3. Baker D. Implementing High-Intensity Aerobic
Energy System Conditioning for Field Sports
- SimpliFaster. SimpliFaster Blog. https://
simplifaster.com/articles/implementing-high-
intensity-aerobic-energy-system-conditioning-
field-sports/. Published December 30, 2016.
Accessed March 22, 2018.
4. Francis C, Patterson P. The Charlie Francis
Training System. Ottawa, Ontario, Canada: TBLI
Publications; 1992.
5. Harter J, Clifton DO, Gallup Organization. First,
Break All the Rules: What the World’s Greatest
Managers Do Differently. New York, NY.: Gallup
Press; 2016.
6. Power R. Making the Ball Roll: A Complete Guide to
Youth Football for the Aspiring Soccer Coach.; 2014.
7. Gibala MJ, Little JP, van Essen M, et al. Short-
term sprint interval versus traditional endurance
training: similar initial adaptations in human
skeletal muscle and exercise performance.
J Physiol. 2006;575(Pt 3):901-911. doi:10.1113/
jphysiol.2006.112094
8. Tabata I, Nishimura K, Kouzaki M, et al. Effects of
moderate-intensity endurance and high-intensity
intermittent training on anaerobic capacity and
VO2max. Med Sci Sports Exerc. 1996;28(10):1327-
1330.
9. Gentilcore T. You can’t run to get fit, you need to
be fit to run. http://tonygentilcore.com/2009/11/
you-cant-run-to-get-fit-you-need-to-be-fit-to-run/.

10. Martin J. Charles Staley 180 principle. http://
joemartinfitness.com/tag/charles-staley-180-principle/.
11. Foran B. High-Performance Sports Conditioning.
Champaign, Il. [etc: Human Kinetics; 2001.
12. Kraaijenhof H, Thome M, Mann B. What We Need Is
Speed: Scientific Practice of Getting Fast. 2016.

08
>>CONSIDERATIONS FOR
TRAINING YOUTH
ATHLETES
YOUTH ATHLETES | DAVE GLEASON | 183

Considerations for
Training Youth Athletes
Defining Young are those who do not regularly
participate in sports training
Athletes
I
or competition and tend to
n sports performance not physically move much
and general fitness, the throughout the day.
term “young athlete” is
used loosely to describe The landscape of youth
children engaged in sports has changed greatly
individual and/or team sports. and will continue to do so.
In an effort to give clarity to That said, the talent continuum
this population in the context to put perspective on the
of this book, I’d like to offer similarities between the
a more defined description. individual/team sport athletes
From a chronological age and fitness athletes of today.
perspective, we are talking
about boys and girls ages 6-13 The Talent
years old. This broad group Continuum
can be effectively broken In the world of increased
up into two groups (ages intensity, frequency, and
6-9 and 10-13). Children in competiveness in youth
these age brackets are going sports, the continuum of talent
through similar, although not has shifted. It has morphed
exactly the same, growth and from the days of multi-sport
developmental changes as well engagement where there were
as being subjected to similar several subsets of athletic
stressors in sport. and sports ability…as well
There is an effective as participation. In the past,
and additional division of the non-athlete was the kid
these two groups that is very who had no real interest and
beneficial for scheduling and extremely limited participation
programming considerations. in organized after school
Within these two age sports activities. At the same
brackets, there are team time, the part-time athlete had
or individual sport athletes a specific interest in certain
and fitness athletes. Team/ athletics on a limited basis
individual sport athletes but had other interests that
are children who regularly they put effort and time into
engage in recreational or such as the arts, scouting,
privatized sports training and or academics. Individual or
competition. Fitness athletes team sport athletes began

their young athletic path Programming
largely because of similar
interests amongst friends and Considerations
a recreational level. Lastly, the When creating and
elite athlete was an infrequent delivering optimal
yet extremely dedicated programming for young
individual who had access and athletes in the age range of 6-13
opportunity to play with similar years, there are certain factors
higher levels of talent and that are critical to ensure
commitment. success. Success can of course
be quantified by measuring
The similarities all of these your own criteria against
children were that generally the purpose of your training
most of their athleticism was programs. As the popularity
gained via natural development of sports performance
on the playground, streets training for children under
and backyard. It was well 13 years increases, we will
established that the elite define success in terms of the
athletes were the ones who had following parameters in order
access to the best coaches. On of importance
the other hand, today’s young
people tend to fall into just two 1. The needs of your
clients/students
categories: the over-scheduled
based on the human
and early specialized athlete
developmental
and the sedentary child. Both
continuum.
types of young people today
are generally malnourished, 2. The short, medium
tired, deconditioned, and and long-term goals
increasingly more injury-prone of the training you are
than ever before. providing.
For reasons far beyond the 3. The long-term success
scope of discussion in this short of your program, class,
chapter, we live in a society department or business.
that has largely replaced free Now that we have loosely
outdoor and self-regulated defined how we will measure
activity with organized, success, the second step
privatized and monetized in determining some non-
athletics. Generally, beyond negotiable elements of
sports practices or games and programming is to take a look
sports performance sessions at our priorities. Prioritizing
there is little to no additional based on internal and external
physicality or movement in factors, we can decide what
their young lives. The biggest the MOST important elements
similarity all of these groups of our sports performance
have is they need us…they curriculum will be. With a
need YOU. clear vision of our priorities,

we can confidently create a expectations prior to every
template that will maximize session or class is critical to
effectiveness and efficiency as the overall success as well as
sports performance coaches. building a strong culture. That
Our priorities will be said, this is non-negotiable and
established by recognizing well worth the 3-5 minutes we
factors such as individual dedicate for it in every session.
session or class time Setting the stage can take on
allocation, session or class a few forms. An example of
frequency, space limitations a global expectation might
and availability, staffing include “We are going to have
requirements if needed, a fantastic session today!”
equipment or tools available while an example of a specific
for use, and number of expectation might include “We
athletes. This said, there expect each and every athlete
is not a one-size-fits-all to listen when the coach/
programming super formula teacher is speaking.”
for this priority list. However, Another very important
with your purpose, criteria aspect of setting the stage for
for success, and priorities in young athletes and students
mind, you can then effectively is explaining the rules or
develop specific non- the technique required to
negotiable elements to your complete a certain activity.
programs for ages 6-13. Keep in mind that the delivery
To begin, it is helpful to of the technical aspect of
consider a broad variety of activities and movements will
factors in order to ensure vary depending on the age
optimal effectiveness. This group and ability level you are
could act as a template for working with.
the strength & conditioning 6-9 year old athletes
professional to use as needed, require less technical cueing
and these general principles and more guided discovery
can and should be staples mixed with global, simple
in each and every training cueing. Their 10-13 year
session. counter parts require roughly
25% more cueing to ensure
Expectations they are learning or in some
Setting, guiding, and cases re-learning movement
anchoring behavior serves to patterns.
infuse character and specific With a clear understanding
activities in your programs. For of expectations for both the
the purposes of this chapter, athlete and the strength &
it is helpful to set expectations conditioning professional, we
in terms of setting the stage. can discuss the critical aspects
Often overlooked, setting of programming that deal with

specific elements of physical they are “stretching through
training. movement.”
Movement Exploration and Muscle Activation

Discovery Your 10 to 13-year-old
Boys and girls ages 6-9 athletes will benefit greatly
are still discovering how to from activating dormant
move, and in some cases they muscle tissue from a global
are actually performing some and local muscular system
movements for the first time. standpoint. Globally, the coach
Within this discovery process should choose activities that
they require the opportunity engage the bigger prime
to change elevation, roll, movers. Locally, movements
crawl, climb, skip, and run. that turn on smaller,
10-13 year olds are generally segmental, and stabilizing
in a position to learn how to muscles will allow the global
move better. In either case, the musculature to do its job.
coach should take advantage
of the neural plastic nature of Object Manipulation
the athlete’s central nervous The ability to handle and
system (CNS) by keeping control an object through
verbal, visual, and kinesthetic space, whether weighted or
cues to a minimum. An over- not, is another critical aspect of
abundance of cueing can human development.
lead to goal confusion and
frustration—both of which are Coordination Training
detrimental to the physical Not merely the coordination
culture and potential physical that we grew up with as either
literacy of the student or having it or not, coordination
athlete. training will encompass
balance, rhythm, reactivity,
Tissue Quality kinesthetic differentiation and
For 10 to 13-year-old boys spatial awareness.
and girls this is a fantastic
time to introduce foam rolling Systemic Strength
techniques as well as teach Opportunity to build head-
them basic muscular anatomy. to-toe strength is essential
for any young child. Body
Active Range of Motion weight, resistance bands, and
For both 6 to 9 and 10 to appropriate externally-loaded
13-year-old athletes, these activities are acceptable means
movements are big, ranging, of training systemic strength.
and primal movements. When We take great effort to frame
describing this aspect of our our systemic strength activities
training to a parent, we say such that they are task-oriented

rather than strict repetition and What About Serial
set schemes. A rep scheme of
lower reps with light weight and Assessment
more sets (4 sets of 5 reps) will Strategies?
allow for ample time to cue after We should assess and
only a few reps in an effort to re-assess all of our athletes.
improve the movement pattern. However, in the context of
this chapter, assessment is
Game Play not a critical priority with the
Game play is the most little time allotted to most
important element of the coaches, trainers, and teachers.
training systems for a young However, I recommend taking
athlete. You can utilize game 5-15 minutes for each athlete
play in several ways. For every three months to assess
example, rewarding hard movement capability as well as
work, transitioning (getting the performance measures utilizing
athlete out of their world and a rate technical ability for 5 -7
into yours), reinforcing specific different movements.
skills (transference to sport • In putting your assessment
and life), reinforcing general battery together consider
athleticism (transference to the following questions.
sport and life), and just plain • What do you want to as-
FUN. sess?
To recap, the short list of • Will you assess value (per-
training elements that need formance) based data or
to be implemented into your movement based? Or both?
training programs include
• Will you utilized standard-
expectations, movement
ized testing protocols or
exploration/discovery, tissue
develop your own?
quality, active range of motion,
muscle activation, object • What will you do with the
manipulation, coordination, information?
systemic strength, and game • How you will you communi-
play. Will these elements cate the information to the
overlap? YES! athletes and their parents?
The strength & conditioning • How will it affect your train-
professional will not necessarily ing program?
have 2-4 exercises for each These, and more, questions
category of training, nor is such need to be answered prior
required. The justification for to the onset of testing and
classification in one category evaluation of your young
or another will depend on the athletes or students. Hopefully
purpose for the activity and the this offers insight as to just
criteria for success. what elements of your training

program or curriculum is more emphasis on the end
negotiable or not. The art of result of the activity or exercise
coaching and teaching dictates you have asked for from your
that you decide what is optimal athletes rather than specific
for your students and athletes elements of form.
on a short, medium and long- Outcome-based coaching
term basis. I’m confident you utilizes very little cueing or
will make the best decision for technique modifications. With
the children you serve! over-coaching, 6 to 9-year-
old athletes can suffer from
Coaching goal confusion, leading to
(Delivery) frustration and a less-than-
average experience. As
Considerations previously mentioned, it is
If you are reading this, appropriate to offer up to
I think you’ll agree that 25% more cueing for your
delivering watered-down 10 to 13-year-old athletes.
versions of post-pubescent As coaches, our goal must
and adult programming is be to provide an exciting,
detrimental to the safety and memorable, and remarkable
long term aspirations that so experience each and every
many young athletes strive for. time.
Our role beyond increased
A communicative coaching
performance measures is to
style is exactly what a young
instill and develop a physical
person needs to ensure
culture in today’ youth.
the establishment and
When young athletes adopt
indoctrination of a healthy
a strong internal sense of the
physical culture. At some point
joy of physical activity and
in life, every athletic career
movement it will translate into
ends. Our role is to provide an
success now and in for the
opportunity for their ability to
rest of their lives. Conversely,
move and exercise to continue
when they are subjected to the
long into their adult lives no
same boxed-in and segmented
matter their current level of
paradigms of fitness filled with
sporting success.
exercises and drills as adults
in our society are they will In addition, it is imperative
be left with exactly what they that the young athlete
began with…merely sets and discovers movement patterns
reps. on their own as much as
possible. The central nervous
The primary coaching
system is considered more
style we want to use with our
plastic for a young athlete.
youngest athletes is referred
That is, a young athlete’s
to as outcome-based coaching.
CNS is very sponge-like or
This style of coaching puts
magnet-like. Internal and

external stimuli is more readily 6. Praise and praise often.
assimilated, learned from When a child gives
and transferred to movement you their interpretation
patterns. This aspect of neural of what you asked of
development is a crucial them praise them for
component of the natural it. If modifications or
development of a child. Let boundaries need to
your young athletes discover be communicated
and explore movement use simple cueing.
patterns on their own. For instance, passing
Consider the following the ball in soccer at a
practical concepts as you young age is foreign
engage in outcome-based most young children.
coaching: They will be egocentric
in nature...meaning
4. Be careful what you their brains do not
ask for. If you cue your acknowledge giving
athletes to run from one away the ball...for any
cone to another and a reason. In this case we
few of them perform praise a pass and do
a run in a zigzag not overly correct when
pattern...they are STILL they keep the ball for
giving you what you themselves.
asked for. Encourage
their creativity followed 7. Use names. Calling
by layering one or two and praising a child
appropriate boundaries by name will add
with simple cueing. In tremendous value
this example ask the to the relationship
entire group to run in building process
a straight line to the and significantly
cones on the next try. increase the enjoyment
your young athletes
5. Be a reflective coach. experience while in
During and after your your care. In short, it
sessions, reflect on makes it personal.
the effectiveness of
your coaching cues. Take these concepts and
Take note of what was coach your young athletes with
successful and what your heart first, head second.
you and your coaches
need to improve on. Long-Term Athletic
Communicating more Development
effectively with your
young athletes will only Activities Versus
result in more fun for Drills
them—and you!

Changing the mindset versus the same player
of the drills you choose for learning how to hit with
your young athletes toward activities that connect the
the activities you choose for player to the skills necessary
your young athletes can make to hit better followed by a
all the difference in your batting game using balls,
programming and delivery. strikes, hits and homers in
Younger children, high imagined championship
school, and college athletes games. The former may be
as well as adults love to play. effective for short-term gain,
Because of this, activities and but the latter will likely result
games are the optimal way to in lasting change.
increase overall fitness and “Setting” the activity is the
conditioning, skill acquisition, time we as coaches teach the
and long-term compliance. desired skill. “Guiding” the
We all know that play activity using subtle cueing
always needs to be stopped. and switch words is where the
Work via drills will require young athlete will begin to
you to continually force the learn the skill. “Anchoring”
issue. The notion that you the activity is taking the time
have to stop play and force to discuss what was done well
work is in direct correlation during and after the activity.
with the long-term athletic With a bit of creativity, turning
development model. Another a traditional drill into an
extremely important aspect activity can be as simple as
of an activity based training changing a suicide shuttle run
session is the paradigm of into a relay race.
skills before drills. Youth
fitness and sports performance Summary
training will result in increased Without a doubt, working
bio motor ability and by with young athletes can
extension escalated value be challenging. Sports
based performance tests. performance coaching for this
In contrast, drill-based segment of our industry can
programming is driven by also be the most rewarding.
performance measures. Just as a new personal best is
How fast, how many, how far, set by one of our older, more
and how long (time) are the mature athletes for a lift or
questions to be asked and 40-yard sprint, there is an
answered under this model. incredible amount of joy to be
To use a baseball analogy, had when a young athlete’s
imagine a young player in a eyes light up because they just
batting cage swinging away grooved a skipping pattern for
to get a desired number of the first time.
repetitions in for a practice The future of sports

performance and fitness brief synopsis of just some
training systems is wide of the intricacies that make
open and our industry training younger athletes so
continues to grow. We have special. I encourage you to
a responsibility to our young continue to educate yourself in
athletes to provide the very childhood development, youth
best training and coaching. coaching, and youth sports
As you have read, there performance.
are subtle and not so subtle If you have a passion for
differences that illustrate the coaching younger athletes
nature of coaching 6 to 13-year within the sports performance
old athletes in comparison industry, utilize the points in
to athletes age 14 through this chapter as a launching pad
college. This chapter is a very for your success and theirs!

>>TRAINING the
FEMALE ATHLETE
09
THE FEMALE ATHLETE | SHARON WENTWORTH | 195
Training the Female
Athlete
Introduction
I
athlete), statistically, female
n 1998, I tore my ACL. athletes are up to nine times
At the time I was playing more likely to tear their ACLs
professional beach than their male counterparts.1–4
volleyball, training hard There are many possible
and properly, eating devastating outcomes for an
clean, and getting quality athlete who tears her ACL
sleep. I was also in my third including loss of an entire
year of physical therapy season of sports participation,
school. I was physically and decrease in performance upon
intellectually in the best shape returning to her sport, loss of a
of my life. During a grass college scholarship, decrease
doubles volleyball tournament is academic performance,
in which I decided to wear turf negative emotional and
shoes for improved traction, psychological changes,
I jumped backward to dig a and an increased chance of
ball overhead, came down on developing osteoarthritis
one leg with the intention of leading to disability.5 The
moving forward after I landed, topic of ACL injury prevention
and suddenly felt and heard for female athletes is most
the dreaded “pop” in my knee. definitely a timely topic and
That was the start of my must be a major consideration
passion for ACL prevention and for sports performance
rehabilitation. In 2003, I started coaches
Elite Sports Physical Therapy Upon entering our facility,
(ESPT), a niche practice that it is immediately apparent
specializes in the rehabilitation that the majority of athletes
of competitive athletes. Since participating in physical
I started ESPT, I have seen therapy at ESPT or sports
nearly 3000 athletes, over half performance at Reach Your
of them recovering from ACL Potential Training (RYPT)
injuries. Furthermore, the are females. The cause of
majority of the athletes that I this phenomenon is twofold.
have seen with ACL injuries First, since female athletes
have been female. Although are far more likely to tear
ACL tears are not exclusive their ACLs than males and I
to female athletes (football specialize in the rehabilitation
players actually tear their of ACL injuries, the majority
ACLs more than any other of my patients are females.

The first seven athletes that walk through our doors,
my husband trained when he meaning that opportunities
opened RYPT were prominent for businesses that cater
high school female athletes specifically to the needs of
who had completed their ACL female athletes are better than
rehabilitation with me and ever, as well.
began training with RYPT. The objective of the
All seven went on to have following chapter is to provide
successful athletic careers at strength & conditioning
NCAA Division I universities. professionals an inside
Since sports performance look at training female
businesses are very receptive athletes from a physical
to word-of-mouth, what therapist’s perspective,
followed was an influx of thereby empowering them
female high school athletes. to incorporate affective ACL
Before long, RYPT developed injury risk reduction into their
a reputation as being the best program design.
training facility for high-level
female athletes in the region. Can ACL Injuries
Currently, over 70% of RYPT’s
athletes are female. RYPT be Prevented?
ownership and staff not only Although many programs
welcomed the reputation of are marketed as “ACL injury
being the best training facility prevention programs,” I
for females, they encouraged hesitate to use the word
it. Since my physical therapy “prevention.” I do not believe
business and their sports that we can truly prevent
performance business operate this injury altogether, but I
synergistically, we were able do strongly believe that we
to take what we had learned can lower the risk. Sports
from the physical therapy performance coaches and
world and develop into true strength and conditioning
experts on this population, professionals need to be at the
especially when it comes to front lines in this war against
injury prevention. an injury that has reached
epidemic proportions.
Secondly, female athletic
participation has greatly
increased over the 40 years
Do We Have to
since the passage of Title Offer Special ACL
IX in 1972. There are more
opportunities and college
Injury Prevention
athletic scholarships for Programs?
female athletes than ever Several years ago, Dr.
before. Therefore, just by pure Frank Noyes of Cincinnati
numbers, more female athletes Sports Medicine (CSM), one

of the leading researchers in prevention.6–9 Don’t those
ACL injury prevention and sound an awful lot like the
founder of SportsMetrics, components of a well-designed
the first and largest sports performance program?
scientifically proven ACL I have come to believe that it is
program, provided hundreds not necessary or prudent for a
of high school athletes sports performance business
in the greater Cincinnati to offer a special ACL injury
area a free program. CSM prevention program. If a
offered a program for sports sports performance program
performance and a program is designed properly, staffed
for injury prevention and with educated trainers, and
participants were instructed has adequate supervision,
to pick just one. The it will innately be an injury
response resulted in the vast prevention program.
majority choosing the sports
performance program. How Can a Sports
I had a similar experience Performance
a few years ago when I offered
a free ACL injury prevention Program Be an
program and no one showed Injury Prevention
up. In my experience, athletes
who have not had a major Program?
injury feel invincible. It is In order to design a
hard for them to imagine performance program that
sustaining a season-ending accomplishes the goal of ACL
injury, therefore they don’t risk reduction, specifically in
want to “waste their time” the female athletic population,
doing injury prevention when it is important to understand
they could be improving their why females are so much more
performance. They fail to have at risk of this injury than their
the foresight to see that if they male counterparts. There has
do sustain and ACL injury, been a great deal of research
they will not be performing at done on this topic but since
all as they sit on the sidelines there are so many variables
while they rehabilitate an that are difficult to control,
injury that can keep them out much of what we have come
of their sports for 6 months or to believe as causes are really
longer. Research has found just speculation. Non-the-less,
that a combination of strength we can use the information we
training, plyometrics, balance have gained from research to
training, and technique design educated programs.
monitoring with feedback We know that there
produced the most favorable are extrinsic and intrinsic
results regarding ACL injury factors related to increased

risk of ACL tears in females. to know why this devastating
Extrinsic factors are generally injury happened to them and
considered environmentally- if they could have prevented
related. Examples of extrinsic it. The first thing I tell them is
risk factors are shoe-surface that the number one risk factor
interface, playing conditions, for tearing your ACL is simply
weather conditions, and being female.
training techniques. Intrinsic As a female athlete and a
factors are considered to be member of the “ACL club,” I
player-related (anatomical and can speak from experience
physiological factors that are and from a place of brutal
innate in a female athlete). honestly when I tell them that
Some examples of intrinsic quite simply, females were
risk factors in females are not designed to play sports
previous ACL injury, hormonal at the intensity and tenacity
changes, increased Q angle that we do. We were designed
(the angle between the with wider hips relative to
quadriceps muscles and the our skeleton primarily for
patella tendon), smaller ACL, child birthing. We have less
narrower intercondylar notch, testosterone and less muscle
increased ligament laxity, mass, leading to a greater
increased body mass index, chance of muscular imbalance
wider pelvis relative to the and weakness. We have
rest of the skeleton leading hormonal influxes throughout
to an inward femoral angle the menstrual cycle causing
causing a valgus moment at the increased ligament laxity
knee, muscular imbalances, during certain times of the
and poor neuromuscular month. We have higher rates of
patterning. Basically, there is a joint hypermobility than males.
“perfect storm” situation in the We naturally have different
female athlete that is leading neuromuscular patterns than
to epidemic numbers of ACL males in that we use our
tears. quadriceps muscles more
The question is not so much than our hamstrings, leading
what factors play a role as it to muscular imbalance and
is which risk factors can we the potential for suboptimal
positively influence as a sports movement patterns. Once
performance coach or strength we understand that there are
& conditioning professional? In certain things that we just can’t
the 20 years that I have been a change, we can move on to the
physical therapist, I have had things that we can.
the opportunity to work with Understanding the
thousands of young female risk factors involved and
athletes with ACL injuries and developing practical
their parents. They often want applications toward decreasing

these risk factors can be very First, female athletes have a
complicated. Hewett et. al natural inclination toward a
(2010, 1996) suggests four main valgus knee angle due to the
categories of ACL injury risk increased Q angle that results
factors, including ligament from relatively wider hips. As
dominance, quadriceps mentioned previously, this is
dominance, leg dominance, a purposeful design as the
and trunk dominance (core female pelvis must be wider
dysfunction).7,10 to accommodate child birth.
Unfortunately, this leads to a
Ligament Dominance greater inward angle at the
Ligament dominance knee as the femur projects
occurs when muscles lack distally.
the strength to withstand Since tension on the ACL
the stress put on them increases as the knee moves
during activity. As a result, into valgus collapse, the
this stress is transferred to skeletal arrangement in the
skeletal and ligamentous female athlete is one reason
structures, instead. This is for the increased risk of
commonly seen at the knee non-contact ACL injury. At
during a typical mechanism the same time, couple these
of injury when the knee biomechanical factors with
collapses inward into a valgus the structural reality that
position. The ACL provides females have relatively smaller
relatively static restraint to ACLs compared to their male
pathological movement within counterparts, and it becomes
the knee, while the muscular increasingly apparent how
structures—namely the this structure is particularly
hamstrings—provide dynamic susceptible to injury.
restraint. If dynamic restraints So, what can we do as
fail to prevent pathological sports performance coaches to
forces from loading the knee, combat ligament dominance
the task is left to the static in female athletes? In order
restraints, which may then to decide which muscles to
be overloaded, resulting in strengthen, it is important to
significant injury. know which movements occur
This valgus moment at during a dynamic valgus knee
the knee is a very important moment. As the knee moves
concept when considering inward with a planted foot, a
injury reduction since the combination of motions occur
mechanism of ACL injuries at all three lower extremity
almost always has a component joints. At the hip we see
of this movement. How adduction and internal rotation.
does ligament dominance At the knee we see tibial
play a role in this concept? abduction, external rotation,

and anterior translation. At the wherein the hamstrings are
ankle we see eversion. simply not strong enough to
Now that we know which counter the quadriceps or from
movements we want to an improper dynamic neural
counter, we can determine firing pattern causing the
which muscles need to be quadriceps to fire early and
strengthened. To avoid inhibit the hamstrings.
ligament dominance, it is Why are ligament
especially important to dominance and quadriceps
consider the muscles of the dominance so important
posterior chain; the gluteals regarding injury reduction?
(to counter hip adduction To answer this question, it
and internal rotation), the is important to understand
hamstrings (to counter tibial the anatomy and roles of the
anterior translation), and the musculotendinous support
gastrocnemius/soleus and structure of the knee and
peroneals (to counter ankle how it relates to the ACL. The
eversion). quadriceps run along the
anterior aspect of the femur,
Quadriceps Dominance inserting via a single tendon
The term “quadriceps (the patellar tendon) at the
dominance” refers to the fact tibial tuberosity. The main
that the athlete primarily uses function of the quadriceps is
the quadriceps to stabilize to extend the knee, however,
the knee joint. This stability due to the nature of the distal
should come from a combined attachment site and action
effort of the quadriceps and of the quadriceps, they also
the hamstrings. Biomechanical translate the tibia anteriorly
studies have shown that relative to the femur. The
females have a tendency primary function of the ACL is
to land from a jump more to prevent anterior translation
with less knee flexion than of the tibia on the femur,
males.2,7the fourth profile (14% therefore, the quadriceps and
This is typically caused by the ACL are positioned counter
a neuromuscular imbalance to one another.
where the quadriceps fire In contrast, the hamstrings
early and/or lack the eccentric extend along the posterior
strength to allow the knees to aspect of the femur and insert
move into relatively deeper on the lateral and medial
flexion. It is uncertain whether aspects of the proximal tibia.
this motor patterning that With tendinous insertions on
results in preference toward either side of the knee, the
using the quadriceps over the hamstrings provide sagittal
hamstrings is due to a poor plane control of the knee
quadriceps-to-hamstring ratio which is crucial for knee injury

prevention. Furthermore, display the large discrepancy
although the hamstrings’ between females and males
main function is to flex the when it came to hamstring
knee, by nature of their distal strength.10 In this study the
attachments, they also function researchers found that in size-
to translate the tibia posteriorly matched volleyball players,
on the femur, thereby acting when landing from a block,
as a dynamic restraint male athletes contracted
complimentary to that of the their posterior kinetic chain
ACL. muscles that flex the knee at
So, how does this relate three times the level of female
to the actual mechanism of athletes resulting in a large
tearing the ACL? We know that discrepancy between males
most ACL tears happen when and females regarding the
the athlete is decelerating. strength and power output of
For example, when landing the posterior chain muscles.10
from a jump or changing Another early study found that
directions with the foot when athletes were perturbed,
planted, the knee extends and males activated their
collapses into valgus. During hamstrings first while females
this mechanism of injury, the activated their quadriceps
quadriceps contract causing first.11 In this example, the
the knee to extend as the tibia issue does not appear to be
is loaded anteriorly on the posterior chain weakness
femur, effectively loading the as much as an undesirable
ACL. The secondary function recruitment and firing pattern.
of the ACL is to internally The desirable pattern would
rotate the tibia during anterior be firing the hamstrings
translation, therefore, when the first since they pull the tibia
foot is planted and the knee posteriorly, taking the stress
collapses inward (valgus), the off the ACL.
tibia rotates externally relative So what are the implications
to the femur, again loading the of quadriceps dominance
ACL and potentially increasing when designing a sports
risk of injury. performance program?
The question regarding The obvious answer is
why females have a that we have to do more
tendency toward quadriceps strengthening of the posterior
dominance over their male chain muscles, including the
counterparts is still not gluteals, hamstrings, and
completely understood. Is it gastrocnemius. But research
a strength issue or a dynamic has also found that plyometric
neuromuscular patterning training can significantly
issue? An early study done increase the hamstring-to-
Hewett was the first to truly quadriceps peak torque

ratio as well as decreasing verbal cues. Bad training is
landing forces by teaching worse than no training at all. It
neuromuscular control.7 is crucial that as a strength &
The implications of these conditioning professional, you
findings regarding plyometric provide proper instruction,
training means that as sports supervision, and verbal cues to
performance coaches, we are your athletes so that each and
not just using plyometrics to every plyometric repetition is
increase vertical jumps and performed correctly. While not
improve performance. financially feasible to provide
Such training can also be a trainer-to-athlete ratio that
a way to decrease the risk of allows the athletes to have
injury, but must be performed each and every repetition
properly to result in injury supervised, one suggestion is
risk reduction. On the other to teach athletes what to look
hand, plyometric training for and partner them up. As
that is performed improperly one athlete is performing her
may do more harm than good. jumps, the other partner is
When the athlete is allowed watching and giving feedback.
to perform repetitive jumps Not only does this provide
with valgus collapse and/or athletes with additional
landing hard and stiff, they are supervision, it also educates
exposing the knee to excess and empowers athletes. The
and potentially pathological goal is to change undesirable
forces without developing movement patterns and
the neuromuscular control eventually have the athlete
necessary to protect them performing desirable
against such injury. If they movement patterns reflexively.
are reinforcing improper This is called neural
potentially harmful patterns, facilitation. The functional
they would be better off doing definition of neural facilitation
no plyometric training at all. is “patterning that is made
Is it coincidental that as between a certain stimulus and
more female athletes started a certain response becoming
training programs including easier and easier to make
plyometrics, the rate of ACL as the association becomes
tears increased? Although not reinforced through intensity
yet borne out in the literature, or repetition.”⁵ Our hope is
it is entirely possible that that by having our athletes
such increases are at least in repetitively perform risky
part due to an increase in the movements with desirable
number of females involved in patterns in the gym, these
sports performance programs improved patterns will then
that fail to provide adequate be displayed during sports
instruction, supervision, and participation involuntarily,

without the athlete having to balancing or neutralizing
think about them. them. The more single-
leg activities your athletes
Leg Dominance perform, the greater symmetry
In tasks that require side- will be restored. Single leg
to-side or lateral movement, hopping exercises not only
females tend to have more one decrease leg dominance but
leg dominance than their male also activate the posterior
counterparts.12 Although the kinetic chain, thereby assisting
vast majority of athletes have to decrease quadriceps
a preferential leg for planting dominance.
and one for kicking or driving,
the imbalance between the Trunk Dominance (Core Dys-
two legs is greater in female function)
athletes than male athletes. Trunk dominance is
The greater the asymmetry, the the inability to control the
greater the risk of injury. As trunk in three-dimensional
sports performance coaches, space—in other words, poor
it is important to assess for trunk proprioception. Female
asymmetries and work toward athletes display decreased

proprioception and allow existing motor programs and
greater movement after a neuromuscular strategies.
perturbation or disturbance, In contrast, when males go
leading to increased risk of through puberty, they have
ACL injuries.13 One major an increase in muscular
cause of trunk dominance is development and power.
growth and maturation. As Although they, too, have an
females go through puberty, increase in body mass, they
they tend to have an increase get a bigger “engine” thereby
in body mass and body fat, becoming equipped to control
with weight gain distributed the “larger machine.”
more in the trunk area. As I am often amazed by
a result, the center of mass the athleticism and tenacity
becomes higher from the by which today’s female
ground, all of which result in a athletes play sports. When
more difficult time controlling watching a soccer game from
and balancing the body. afar, sometimes it is hard to
Basically, the athlete is tell if it is a girl’s game or
trying to operate a “larger a boy’s game. But, being a
machine” by using inadequate movement scientist, I can’t

help but examine and study mass. In the RYPT program,
movement patterns. Many of when changing directions they
my observations directly relate use a “sway stop” technique
to the idea of trunk dominance. and they cue their athletes to
For example, when watching keep their feet inside their
basketball, females are “power box.” This provides
equally aggressive as males, the athlete with a useful visual,
but this aggressiveness often thereby, helping them stay
results in falling or diving on balanced over the center of
the ground. The faster and mass. Also, increasing external
more powerfully the young rotation at the hip allows the
female athlete moves, the athlete to better control the
harder it is for to control and body and resist the lateral drift
balance the body. In soccer, of the center of mass, thereby
female athletes display more decreasing the likelihood of an
trunk movement than males. ACL tear.
This lack of trunk control is
worrisome since we know that The Overall Picture
excessive side-to-side trunk Picture a young female
movement and ground reactive basketball player coming
forces cause medial and lateral down from a rebound. Her
torque on the knee. To control knee is extended and collapses
excessive trunk movement, inward. All of her weight is
it is important to activate and on one leg, and her trunk is
train the stabilizing muscles laterally flexed to one side. All
of the trunk such as the four of the above mentioned
transverse abdominis and the risk factors are playing out
multifidi. Anti-rotation, anti- in this scenario and in the
flexion, and anti-extension blink of an eye, the athlete is
exercises can help to improve on the ground, grabbing her
trunk control. We also know knee, and looking at the next
that if the athlete has poor six to nine months of her life
body control and allows the watching the sport she loves
center of mass to move lateral from the bench. Unfortunately,
to the center of the knee, the we cannot prevent this
force will cause the knee to devastating injury. But with the
move into a valgus, which as proper training, we can reduce
we know, is one of the primary the risk and hopefully save
mechanisms of ACL tears. some of our athletes the agony
of experiencing an ACL injury.
As a result, during the
movement section of a sports
performance program, it is
Training After ACL
crucial to provide feedback to Reconstruction
the athlete regarding keeping Unfortunately, even athletes
balanced over their center of who have trained properly

and are in great shape are not surgery whether ready or not.
completely protected from However, today most surgeons
risk of ACL injury. Due to the ascribe to a longer return-to-
epidemic levels of ACL tears play timeline. For example, the
in today’s young athletes, Hospital for Special Surgery
particularly females, it is in New York City suggests
highly likely that the strength & a modified return-to-play
conditioning professional will depending on patient/athlete
work with athletes who have age:14
already undergone surgical • 11-15 year old athletes
reconstruction and completed 1 year
rehabilitation. Here are some
• 16-18 year old athletes
things to consider when
9 months
working with these athletes:
• 18-22 year old athletes
• Length of time out from
6-9 months
surgery
This extended timeline
• Clearance level by the
leads to a gap between when
surgeon
the athlete is discharged from
• Type of physical therapy rehabilitation and when they
they had are cleared to return to play.
• Strengths and deficits of However, in many instances,
the athlete the athlete may be released
but is not ready to return to
• Mental state of the ath-
their sport. The preparedness
lete
of the athlete to return to sport
• Bracing greatly depends on the type
• Athlete’s goals of rehabilitation they have
received.
Currently, there is a
trend toward slowing the Most traditional outpatient
rehabilitation and return-to- rehabilitation facilities cannot
sport timeline. This is due accommodate the critical time
to the increased rate of re- period late in the recovery
injury over the past several process, sometimes referred
years. The growing concern to as transitional rehabilitation.
is that perhaps rehabilitation Many facilities lack the space
specialists are pushing athletes or experience to put an athlete
too aggressively and returning through the phases of strength,
them to their sports too early plyometrics, and sport-specific
and unprepared, leading to a movements that are necessary
higher risk of re-tearing the to return to the field or court.
surgically reconstructed ACL. This is where sports
For many years, athletes were performance programs can
routinely cleared to return come into play. If a 14-year-
to sport at six months post- old soccer player completed

4 months of rehabilitation at a to play. Currently, there is no
general orthopedic outpatient definitive consensus regarding
facility and was discharged prophylactic bracing following
due her insurance cutting ACL reconstruction. The
her off but will not be cleared reason for this discrepancy is
to fully return to soccer for that most of the research shows
8 more months, hopefully that if an athlete is going to re-
she will end up in a sports injure his or her ACL in a non-
performance program that is contact injury, it will happen
capable of bridging the gap with or without a brace.
between doing straight leg Therefore, many surgeons
raises on a table and playing give the athlete a choice as
full contact soccer. to whether they would like to
Although it is important to get a brace or not. If an athlete
assess all athletes starting a comes to sports performance
sports performance program, with a brace, I recommend
it is critical to evaluate the that they wear the brace for
strengths and deficits of movement and plyometrics. In
the post-surgical athlete my opinion, it is not necessary
and to find out what level for them to wear their brace for
of activity is appropriate. lifting, even with Olympic lifts.
For example, they may be It is important to determine
unable or apprehensive to the athlete’s goals prior to
perform single-leg hopping starting a sports performance
and sticking activities. By program. When are they
questioning and assessing planning on returning to full
the athlete, the strength & sports participation? Are they
conditioning professional planning on playing a sport in
can determine if this is due to college? This is an opportunity
physical deficits in strength for you to change someone’s
and power or due to mental life. If an athlete feels down
apprehension and fear and discouraged by their
resulting from not performing injury, let them know that
any activities of this level this injury is not an obstacle
in rehabilitation. Post- but just a small hurdle that
surgical athletes may need they must get over. With hard
individualized attention to get work and perseverance,
them up to speed physically they can become stronger,
and mentally with the other faster, better balanced, and
athletes in the program. mentally tougher than before
The topic of return-to-sport their injury. Show them other
bracing often comes up when athletes in your facility who
athletes are transitioning have been through it and
from rehab to sports have come out even better.
performance and returning Let them meet them and talk

with them. Tell them stories of athletes tearing her ACL on the
athletes who have overcome soccer field, but your heart will
their injuries and gone on to do equally soar when that same
great things. athlete invites you to attend her
college signing day.
Changing Lives The ACL injury is a
All of us are in the complicated and difficult
business of changing lives. topic and one that will
We are fortunate to have the continue to become more
opportunity to leave lasting and more prevalent in the
impressions and to mold sports performance world.
young minds and bodies. By understanding the risks
This is a huge responsibility, that our female athletes have
but one that we take on with and designing programs that
pleasure. You will find that combat these risks, we can
your heart will break when reduce the numbers of athletes
you hear about one of your that add to the ACL epidemic.
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About the Authors
Patrick Beith
Patrick Beith is the Owner and
Founder of Athletes Acceleration,
one of the largest providers
of speed, strength, and
conditioning education for sport
performance coaches. Athletes
Acceleration has developed the
premier education in speed and
power development courses;
for coaches, by coaches.
Athletes Acceleration has
put on some of the top sports
camps in the country. With
a focus on creating the top
education for coaches, Athletes
Acceleration now runs the Complete Speed & Power Summits,
which are the first events to focus solely on sports performance
training for speed & power athletes/coaches.
Beith holds a Bachelor of Science in Exercise Physiology,
and is credentialed by the National Strength & Conditioning
Association (Certified Strength & Conditioning Coach), National
Academy of Sports Medicine (Performance Enhancement
Specialist), American College of Sports Medicine (Health Fitness
Instructor), National Sports Performance Association (Master
Sports Performance Coach), and USA Track & Field Coaching
(Level II Jumps, Sprints, Hurdles and Relays).
Out of college, he ran the largest personal training
department in Boston, but his love for athletics took him away
from personal training and into coaching. Being a Division I
track sprinter in college, his passion was in speed training &
athlete development. As a performance coach, his concepts
and products have helped thousands of athletes and coaches
around the world. From athletic development to fitness business
development—consulting, lecturing and teaching—he always
strives to help each client achieve their goal and to reach their
full potential.

Robert dos Remedios
Coach Robert dos Remedios has been
involved in strength and conditioning
for over 30 years. After completing
his competitive football career at
the University of California, Berkeley in
1988, he began training athletes on a full-
time basis.
“Coach Dos” has a Master’s Degree
in Kinesiology with an emphasis in
Biomechanics from California State
University, Northridge, has been a
Certified Strength and Conditioning
Specialist (CSCS) with the NSCA since
1990, and is one of only 100 “Master
Strength & Conditioning Coaches”
(MSCC) in the world as recognized
by CSCCa.
Coach Dos is a sought after international speaker on a
variety of conditioning topics such as program design, cardio-
strength training, Olympic weightlifting applications, sport-
speed development, explosive training, and CHAOS™ speed
training. Coach Dos served as Director of Speed, Strength, and
Conditioning at College of the Canyons in Santa Clarita, CA from
1999-2015 and is still a Professor of Kinesiology and Physical
Education there today.
Coach Dos was the recipient of the National Strength and
Conditioning Association‘s prestigious Collegiate Strength and
Conditioning Professional of the year for 2006. This award is
given to the top collegiate strength coach in the country (as
voted on by his peers). In addition to contributing to Men’s
Health magazine on a regular basis, Coach Dos’ first book Men’s
Health Power Training (Rodale Books) was released in July 2007
and became a world-wide best seller. His second book, Cardio
Strength Training (Rodale Books) is also a best-seller.
Additionally, Coach Dos is also a Nike Elite Performance
Coach and consultant, author of Complete Program Design
(Athletes Acceleration), author of Certified Program Design
Specialist (National Sports Performance Association), and serves
as Director of Sports Performance for the NSPA.

Bobby Smith
Coach Bobby Smith is the owner of Reach Your Potential
Training (RYPT) in Tinton Falls, New Jersey, was born and
raised in Hopatcong, NJ. Smith received his Bachelors
degree at Monmouth University where he was a Division I
All-American javelin thrower and All-Northeast Conference
(NEC) running back. In 2018 he received his Masters
degree from California University of Pennsylvania in
Performance Enhancement & Injury Prevention. Smith is an
NSCA-Certified Strength and Conditioning Specialist with
Distinction (CSCS*D), a USA Weightlifting Level 1 Sports
Performance Coach, and a USA Track & Field Level I
Coach and a Master Sports Performance Coach with NSPA.
In college, Smith experienced four major injuries/
surgeries (ACL reconstruction, meniscectomy, Tommy
John surgery, and ankle reconstruction), but with hard work,
dedication, and a positive attitude, he came back strong from each injury.
He was the captain of both the Monmouth football and the track and field
teams both his junior and senior years. Additionally, he received honors
as an all-conference running back his senior year, was NCAA Division
I Track and Field Men’s Field Athlete of the Year Mid-Atlantic District in
2006, NCAA Division I track & field champion in the javelin in 2005, and
NCAA Division I All-American in 2005.
In 2008, he won the USA Olympic Trials in Eugene, OR with a
personal best throw of 76.06 meters. He moved to the Olympic Training
Center in Chula Vista, CA where he trained and worked with some of
the best strength coaches, sports medicine personnel, track and field
coaches, and support staff in the world.
Coach Smith’s love of athletics and training drove him to open his
Reach Your Potential Training (RYPT) facility, where he is able to use his
experience and knowledge to help athletes reach their full potential. In
the past 6 years, RYPT has seen and trained over 5000 female athletes.
Over 70% of all RYPT clients are females; a statistic that Smith embraces.
He served as the co-author of Complete Guide to Training the Female
Athlete (Athletes Acceleration), Complete Jump Training (Athletes
Acceleration), and Complete Warm-Up (Athletes Acceleration). In addition
to his educational DVDs, he enjoys sharing his knowledge, passion,
and enthusiasm with the field through speaking at conferences such as
Athletes Acceleration Speed and Power Summits and most recently, the
NSCA National Convention.
When he is not training athletes, training interns, or training himself,
he enjoys spending time with his wife, Sharon Wentworth, a physical
therapist and the owner of Elite Sports Physical Therapy, and his two
young sons Brady and Dalton.

Pat Livesey, Jr.
Pat Livesey, Jr. joined the RYPT team
as an intern in 2015 after graduating
from the University of Louisville. After
earning a degree in Exercise Science
from the University of Louisville, Pat
went on to earn a Master’s Degree in
Exercise Science with a concentration
in Sports Performance & Injury
Prevention from California University
of Pennsylvania.
During his time at the University
of Louisville, Pat immersed
himself in both the educational
and philanthropic opportunities
available. After graduating, Pat sought additional experience in
the field of sports performance, working as an intern for Seton
Hall University Strength and Conditioning (Winter 2015) and
RYPT (Spring-Summer 2015).
Pat was promoted to the RYPT staff following his internship
and is now one of the Sports Performance coaches and the
Coordinator of Adult RYPT.

Lee Taft
Lee Taft—known to most simply as “The Speed
Guy”—is highly respected as one of the top athletic
movement specialists in the world. During the last 29
years, he has devoted the majority of his time training
multi-directional speed to all ages and ability and
teaching his multi-directional speed methods to
top performance coaches and fitness professionals
all over the world. Taft has also dedicated
countless hours mentoring up-and-coming sports
performance professionals, many of whom have
gone into the profession and made a big impact
themselves.
Since 1989, Taft has taught foundational
movements to athletes of all ages, skills, and
abilities become quicker, faster, and stronger.
Taft’s entire philosophy is based off one of his most
notable quotes, “Learning athletic movement correctly from the
start is the foundation for athletic success.”
With the release of Ground Breaking Athletic Movement in
2003, Taft revolutionized the fitness industry with his movement
techniques for multi-directional speed. His innovative approach
to training has impacted how athletic movement speed is
taught. Taft has been asked to speak at numerous strength and
conditioning and sports performance events across the world
and has produced 13 instructional videos in the area of multi-
directional speed and movement training. He wrote Complete
Speed Training (Athletes Acceleration), Certified Speed and
Agility Coach (National Sports Performance Association), and
currently serves as the Director of Speed Development for the
NSPA.
Lee and his wife Jennifer have three children (Jae, Bailee,
and Brennen) and currently reside in Indiana.

Adam Feit
Adam Feit is the Assistant Director of Performance
Nutrition and a Level 2 Master Coach at Precision Nutrition,
working with a multitude of professional athletes and
fitness professionals worldwide.
He is the former Partner and Director of Sports
Performance for Reach Your Potential Training Inc.
(RYPT) and was responsible for the design and
implementation of the center’s sports performance
programs. Feit brought a host of college and
professional strength and conditioning and nutrition
experience to RYPT. Previously serving as an
assistant strength and conditioning coach and
nutrition coordinator for the NFL’s Carolina Panthers,
Feit designed and implemented the strength
and conditioning programs for the Panthers’ specialist and
quarterback position groups. He also supervised the strength and
conditioning programs for the offensive and defensive skill players
while overseeing the entire team’s performance nutrition program.
Before joining the Panthers, Feit served as the Head Sports
Performance Coach for Eastern Michigan University in 2010-2011
where he designed sports performance programs for football and
women’s soccer while supervising a full-time staff in charge of 21
varsity sports. Prior to assuming head coaching responsibilities
at Eastern Michigan, Feit served as an assistant strength and
conditioning coach for the University of Louisville football team. At
Louisville, he assisted with the design and implementation of athlete
development programs through the 2008 and 2009 football seasons.
Earlier in his career, he served as a graduate assistant strength
and conditioning coach for The Citadel in Charleston, SC. He also
performed strength and conditioning internships with Arizona
State University, the US Olympic Training Center, the University of
Connecticut, and Springfield College.
He served as co-lead author of Complete Guide to Training the
Female Athlete (Athletes Acceleration) and was co-author of Complete
Jump Training (Athletes Acceleration). Feit is an NSCA Certified
Strength and Conditioning Specialist (CSCS), Collegiate Strength
and Conditioning Coaches Association- Strength and Conditioning
Coach Certified (CSCCA-SCCC), USA Weightlifting Level 1 (USAW-
1) coach, a National Academy of Sports Medicine- Performance
Enhancement Specialist (NASM-PES), and holds a B.S. in Applied
Exercise Science and an M.S. Performance Enhancement and Injury
Prevention.

Wil Fleming
Wil Fleming is a sports performance and
weightlifting coach in Bloomington, Indiana. His
expertise comes from years of training and coaching
athletes in multiple sports. His athletes are routinely
the most explosive, fastest, and strongest on the field.
Fleming is the owner of Force Fitness and
Performance in Bloomington, Indiana. Force Fitness
opened in 2008 and boasts an impressive track
record of success with 100+ athletes earning
Division I scholarships and nearly 200 moving on
to compete at the NCAA level in Division I, II, and
III. Athletes from professional football, basketball,
baseball, soccer, and track & field have trained
with Wil and his team of coaches at Force Fitness.
In addition to being a business owner, Wil has
been an author of numerous books and training
products for athletes and weightlifters alike
including Complete Olympic Lifting Handbook.
Wil is the creator of the Certified Weightlifting Performance
Coach Course, with over 600 certified coaches around the world,
using his teaching progressions. Wil has also contributed to
publications like Men’s Health, Women’s Health, and T-Nation.
Wil is a sought after speaker on the topics of power
development, speed, and strength training for athletes. He
has spoken at the Complete Speed and Power Summit (2016,
2017, 2018), NSCA National Coaches Conference (2017)
IYCA International Summit (2010-15), National High School
Coaches Association National Conference (2015) the Midwest
Performance Enhancement Seminar (2011,2014), and at other
events in Europe and Latin America (2013, 2015)
Prior to being a business owner, he was an Olympic Trials
participant, an all-American athlete, and the school record
holder at Indiana University as a hammer thrower. Wil was a
resident athlete at the Olympic Training Center in Colorado
Springs for Olympic weightlifting after winning a Jr. National
Championship in the same sport. He currently competes in
weightlifting, winning a Master’s National Championship in 2017.

Michael Boyle
Michael Boyle is one of the foremost experts in
the fields of strength and conditioning, functional
training, and general fitness. He currently spends
his time lecturing, teaching, training, and writing.
In 1996, Boyle co-founded Mike Boyle Strength
and Conditioning (MBSC), one of the first for-
profit strength and conditioning companies in the
world. MBSC exists for one reason: to provide
performance enhancement training for athletes
of all levels. Athletes trained range from junior
high school students to all stars in almost every
major professional sport.
Prior to co-founding MBSC, Boyle served
as the strength and conditioning coach for
men’s hockey at Boston University for 25 years, the last 15
of which he also served as the Head Strength and Conditioning
Coach for all sports. Boyle was also the Boston Red Sox strength
and conditioning coach in 2013, helping the team to a World
Series title. In addition to his duties at Boston University and with
the Red Sox, from 1991-1999, Boyle served as the strength and
conditioning coach for the Boston Bruins of the National Hockey
League. Boyle also served as the strength and conditioning
coach for the 1998 USA women’s Olympic ice hockey team and
served as a consultant in the development of the USA Hockey
National Team Development Program in Ann Arbor, Michigan.
Boyle has been a featured speaker at numerous strength and
conditioning and athletic training clinics across the world and
has produced 20 instructional videos in the area of strength and
conditioning available through M-F Athletic. He has lectured
all over the world and served as author of Functional Training
for Sports (Human Kinetics), Advances in Functional Training (On
Target Publications), Complete Sports Conditioning (Athletes
Acceleration), and Complete Core (Athletes Acceleration).
Mike and his wife Cindy have two children, Michaela and
Mark, and reside in Reading, PA.

Dave Gleason
Dave Gleason has been coaching young
athletes for two decades, dating back to 1989
as a soccer coach to hundreds aspiring soccer
players. In the 1990s, Gleason served as a
strength coach for some of the most successful
young tennis players in New England, many
of whom reached top ten rankings both
regionally and nationally. He has also served
as a strength and conditioning coach for
private swim club teams and has worked
individually with hundreds of children 6-18
years old with a wide ranging ability level.
Having managed and owned several successful
businesses in Eastern Massachusetts, Gleason rededicated his
career to that of his passion: young athletes and non-athletes
alike ages 6-18. He opened his first facility in the Fall of 2009
which quickly became the most sought-after program on the
south shore for youth fitness and athletic development.
Gleason is now the owner of one of the top youth training
facilities in the world, Athletes Acceleration-South Shore. He has
worked with thousands of athletes ranging from the shy 6-year-
old to all-stars at the professionals level. He’s also an acclaimed
international presenter on youth fitness and widely regarded
as the fitness industry’s ‘go to guy’ for coaching kids ages 6-13.
His programming methods are recognized in over 19 countries
around the world.
Gleason is the co-creator of the popular Youth Speed
Development program and was also a contributor to the
International Youth Conditioning Association’s (IYCA) Youth
Fitness Specialist Level 1 text, Essentials of Youth Conditioning and
Fitness (Second Edition) and How Much Does A Zebra Weigh? by
Kyle Brown. His latest product contributions include the IYCA’s
Complete Athlete Development and most recently Complete Speed
Games (Athletes Acceleration). He also serves as an advisor
and content provider to Reebok International and consultant to
trainers, coaches, physical educators, national, and local youth
sports organizations and public K-12 school systems.

Sharon Wentworth
Dr. Sharon Wentworth, owner and founder
of Elite Sports Physical Therapy, was born and
raised in Ames, Iowa. She attended West Virginia
University on a volleyball scholarship where she
played for four years, captained the team, and
received all-conference honors. After graduating
WVU with her B.S. in Exercise Physiology,
she played indoor volleyball overseas before
turning her attention to professional beach
volleyball. Although volleyball was a true
passion, she knew her calling was sports
medicine. She attended Widener University
where she received her Masters and Doctoral
degrees in Physical Therapy. Upon graduation,
Dr. Wentworth chose to specialize in sports
and manual physical therapy in Montclair, NJ. Following her
residency, she worked as director of a sports physical therapy
clinic in downtown Manhattan, NY.
Dr. Wentworth then returned to New Jersey, aiming her
efforts at working specifically with competitive athletes and
to continue working toward her athletic training certification.
She spent two years as team physical therapist for Monmouth
University before earning her certification as an athletic trainer.
Dr. Wentworth founded Elite Sports Physical Therapy in 2003,
a niche practice that exclusively sees competitive athletes. In
2012, Dr. Wentworth and her husband, Bobby Smith (owner or
Reach Your Potential Training - RYPT), opened The Elite Sports
Performance Center, a 16,000 square foot Olympic-style training
facility that houses both Elite and RYPT. Although she sees a
variety of sports injuries, her specialty is the prevention and
rehabilitation of ACL tears.
Dr. Wentworth’s passion and expertise regarding the
treatment and prevention of ACL injuries has made her one
of the leading specialists on the rehabilitation of this injury
in the competitive athletic population. She uses her personal
experience (she tore her ACL in 1998) and her experience as
a sports physical therapist to educate others in the physical
therapy field as well as the athletic training and sports
performance fields regarding ACL injury prevention and
rehabilitation. She served as a contributing author to Complete
Guide to Training the Female Athlete (Athletes Acceleration).
When Dr. Wentworth is not treating patients, she enjoys
spending time with her husband and her two young sons.

About the Editor
Toby Brooks
Dr. Toby Brooks is currently an Associate Professor
and Clinical Coordinator in the Master of Athletic
Training Program at the Texas Tech University
Health Science Center in Lubbock and serves at
the Director of Education for the National Sports
Performance Association. A native of Golconda,
Illinois, he completed his undergraduate studies in
athletic training and was named one of the Top 25
Graduating Seniors at Southern Illinois University
Carbondale. He then accepted a graduate assistant athletic
trainer position at the University of Arizona. At the U of A, he
completed both his Masters and Doctoral degrees in Physical
Education while working with the Wildcat women’s gymnastics,
football, and baseball programs.
After completing his studies, Brooks has worked as a
certified athletic trainer and/or strength coach with numerous
professional, collegiate, and high school athletics programs,
including the USA Baseball national teams, the Oakland Raiders,
the Florida Firecats AF2 Football franchise, and the Southern
Illinois Miners Frontier League Baseball team. Together with
his wife, he owned and operated Born Athletic, a training and
conditioning facility for young athletes, in Marion, Illinois to help
young athletes reach their goals. He has authored, co-authored,
and/or edited 15 books, including most recently Principles of
Athletic Strength & Conditioning (International Youth Conditioning
Association), Olympic Lifting Handbook (Athletes Acceleration),
and Concepts of Youth Athletic Assessment (Vervante Publishers).
He has also published more than 20 articles and peer-reviewed
manuscripts with an emphasis in the area of developing athletes.
He presents regularly at national and international conferences
regarding youth athletic development and injury prevention.
He is active in his church, and in his free time he enjoys
working out, shooting hoops, working on cars, playing the
drums, and spending time with his wife Christi, daughter
Brynnan, and son Taye.

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Complete Sports Training: Speed, Strength & Conditioning for

PRINTED IN THE UNITED STATES OF AMERICA

For my “why,” my boys, Donovan, James, and Cade.

To my beautiful wife Janet, for without her this book literally

To Team Acceleration for chasing greatness everyday.

To the best editor in strength and conditioning, Dr. Toby Brooks.

A special thanks to Pat Rigsby for pushing me to finally getting

02 Program Design: Robert dos Remedios.............................. 10

04 Speed Training: Lee Taft.....................................................54

05 Jump Training for Performance: Adam Feit.........................88

06 Strength Training & Olympic Lifting: Wil Fleming............ 116

07 Sports Conditioning: Mike Boyle...................................... 156

08 Considerations for Youth Athletes: Dave Gleason............. 182

09 Training the Female Athlete: Sharon Wentworth.............. 194

About the Authors................................................................... 212

COMPLETE SPORTS TRAINING | 5

COMPLETE SPORTS TRAINING | 7

>>Coach Pat Beith

COMPLETE SPORTS TRAINING | 9

ROBERT dos Remedios

PROGRAM DESIGN | ROBERT dos REMEDIOS | 13

Philosophy Movement not

14 | COMPLETE SPORTS TRAINING

PROGRAM DESIGN | ROBERT dos REMEDIOS | 15

Table 1.1: Joint-By-Joint Approach to Optimal Movement

COMPLETE SPORTS TRAINING | 17

Table 1.2: Linear Periodization: Off-Season

Table 1.3: Linear Periodization: In-Season

Undulating/ Non-Linear Peri- Alternating Linear Periodiza-

18 | COMPLETE SPORTS TRAINING

everyone as to why I made of the talk, the legendary Al

PROGRAM DESIGN | ROBERT dos REMEDIOS | 19

Table 1.4: Alternating Linear Cycling

20 | COMPLETE SPORTS TRAINING

Table 1.6: Hypertrophy Protocol

PROGRAM DESIGN | ROBERT dos REMEDIOS | 21

Workouts, Volumes, issues like not enough

22 | COMPLETE SPORTS TRAINING

Table 1.8: Full-body style workout example

Knee BB front squat 1-6 8-10

Hip dominant Glute/ham 1-6 8-10

Push/Pull Sequence Pull

PROGRAM DESIGN | ROBERT dos REMEDIOS | 23

Table 1.9: Density-style workout example

24 | COMPLETE SPORTS TRAINING

Table 1.10: Timed circuit (15:45) example

PROGRAM DESIGN | ROBERT dos REMEDIOS | 25

Table 1.11: Sample traditional circuit

Metabolic Circuits is the goal with all essential

26 | COMPLETE SPORTS TRAINING

PROGRAM DESIGN | ROBERT dos REMEDIOS | 27

28 | COMPLETE SPORTS TRAINING

PROGRAM DESIGN | ROBERT dos REMEDIOS | 29

• Dumbbell supported row • 1/2 Turkish get-up

• TRX row • TRX pull-push

• TRX partner row • TRX soup stir

• TRX 1-arm row • TRX Rip slap shot

• Cable row • TRX Rip triple strike

30 | COMPLETE SPORTS TRAINING

PROGRAM DESIGN | ROBERT dos REMEDIOS | 31

WARM-UP & FLEXIBILITY | BOBBY SMITH & PAT LIVESEY, JR. | 33

WARM-UP & FLEXIBILITY | BOBBY SMITH & PAT LIVESEY, JR. | 35

COMPLETE SPORTS TRAINING | 37

• Dumbbell supported row • 1/2 Turkish get-up 

changing direction. First, the acceleration or push-off

Additionally, the athlete should relatively unique to court and