10 20 30 40

MECHANICAL PROPERTIES

FORCE POWER VELOCITY

F O R C E A P P L I C AT I O N

RF% DRF VELOCITY

Horizontal Transition to vertical Vertical Force Production

TECHNICAL EMPHASIS

DRIVE
TRANSITION MAX VELOCITY MECH.
INDEX
Programming
TECHNICAL
PHYSICAL QUALITY STIMULUS
QUALITY
HOW MUCH STIMULUS DO WE
W H AT Q U A L I T Y D O W E W H AT T E C H N I C A L
NEED TO INFLUENCE THE
WANT TO INFLUENCE? QUALITY IS LACKING? ABOVE?

3 4
FVP 1

ARE THERE MAJOR

Test Physical DECIDE
G A P S T E C H N I C A L LY ?
capabilities A P P R O P R I AT E
DECIDE WHICH KEY
EXPOSURES TO
PERFORMANCE
VOLUME/INTENSITY
I N D I C AT O R S Y O U
OF SPEED DOSAGE.
W A N T T O TA R G E T
LV P 2

Create Prescription
2 Day Model
VELOCITY A C C E L E R AT I O N

PREHAB PREHAB

PREP

WARMUP WARMUP

OVERHEAD A SERIES VERTICAL DRILLS A SERIES

DRIBBLE SERIES H O R I Z O N TA L D R I L L S H O R I Z O N TA L D R I L L

WICKETS WARMUP SPRINTS WARMUP/FREE RUNS

LIGHT RESISTED H E AV Y R E S I S T E D
( F R O M LV P ) LOADING
( F R O M LV P )

F LY S A P P L I C AT I O N FREE RUNS

P LY O S : S H O R T S S C P LY O S P LY O S : L O N G S S C
 % Velocity Decrement
“Technical” Speed-Strength Power Strength-Speed

120

100

80
%BW

60

40

20

0 10 20 30 40 50 60 70 80
Decrement in Velocity (Vdec)

Vdec% <10% 25% 50% 60%

Emphasis “Technical” Speed Strength Power Strength Speed

Increase force capabilities Increase force capabilities

High velocity without Increase force capabilities at
Goal specifically towards late specifically towards early
interrupting mechanics high speeds (horizontal)
acceleration acceleration CAHIL, CROSS ET AL
 Training

Vdec % 60% 50% 25% <10%

Strength-
Power Speed-Strength “Technical”
Speed

40% 75% 90% 100%

% Velo reached

0 10 20 30 40

60% 50% Vdec 25% Vdec <10% Vdec

Strength Speed Power Speed-strength Technical competence

5-10 yds 15-20 yds 20-25 yds 30yds

8-10 Reps 6-8 Reps 4-6 Reps 3-5 Reps

** accommodating resistance improves slope of FV profile