Slow Guy speed School Blog
Too Many Notes
In sports training, sometimes less is more. Just as legendary musicians like Miles Davis and BB King mastered the art of restraint, athletes can achieve greater performance by focusing on the essentials and avoiding overtraining. This article explores how simplifying workouts, like cutting down on unnecessary exercises, led to significant improvements in a track team’s 40-yard dash times. It also highlights the dangers of over-scheduling young athletes, who risk fatigue and injury by trying to do too much. Ultimately, knowing when not to train can be just as crucial as the training itself.
The 4.4 40
Hand-timed sprints can lead to misleading results, especially when high school athletes claim fast 40-yard dash times like 4.4 seconds. This article explores the inaccuracies of hand-timing compared to electronic timing, highlighting how variables such as shoes, surfaces, and timing methods affect sprint performance. It emphasizes the importance of using reliable electronic timing systems to accurately measure speed and performance, offering a reality check for athletes and coaches who rely on stopwatch timing. Understanding these differences is crucial for anyone serious about tracking true athletic progress.
Improving the Start Block: A Case Study
Achieving the perfect sprint start is a common goal for many track and field athletes, but it’s essential to consider individual challenges. In this article, Chris Korfist shares the journey of refining a junior sprinter’s block starts, revealing how traditional techniques didn’t always lead to better performance. Despite extensive training and adjustments inspired by ALTIS and other resources, the athlete’s success ultimately came from adapting to his unique needs, proving that sometimes, winning means prioritizing what works over what looks ideal. Discover insights into block start optimization and performance improvement strategies.
High School Football Spring Training Test Results
In Chris Korfist’s detailed analysis of his spring football training program, he demonstrates how integrating Triphasic training with advanced timing systems like Freelap can significantly enhance athletic performance. Despite challenges such as unpredictable Chicago weather and varying athlete commitment, Korfist’s approach led to impressive results, including notable improvements in 40-yard dash times, vertical jump heights, and overall strength. By focusing on sprinting techniques and agility drills alongside traditional lifting, the program achieved an average 3.35-inch increase in vertical jump and a 0.314-second improvement in 40-yard dash times. Korfist’s collaboration with Cal Dietz has resulted in a comprehensive manual designed to replicate these successes, making this a valuable resource for football coaches aiming to optimize player speed and performance.
Giving Athletes Instant Feedback Changes Everything
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3 Great Uses for a Laser Timer
In the realm of track and field coaching, an electronic timer is the ultimate assistant, providing precise, real-time data that traditional methods lack. Since adopting electronic timing systems in 2001, I’ve discovered their unparalleled accuracy and reliability, crucial for tracking athletes’ progress and enhancing their performance. After grappling with unreliable stopwatches and inconsistent manual timing, I invested in a custom Summit Timing system that revolutionized my coaching approach. This system, with its robust design and dependable accuracy, has proven essential for optimizing sprint training, relay exchanges, and overall speed development. By integrating fly 10 sprints and block start accelerations, I’ve been able to push athletes to achieve their peak performance. Whether using the Alge laser timing gates or exploring the new Freelap system, electronic timing continues to be an invaluable tool for any serious track coach.
My Love Affair with the Bulgarian Split Squat
Exploring the evolution of athletic training, the Bulgarian Split Squat has emerged as a cornerstone for enhancing sprint speed and overall athletic performance. From my early days with powerlifting icons like Louie Simmons to mastering isometric strength with DB Hammer, I discovered the critical role of the Bulgarian Split Squat in developing explosive power. By integrating this exercise with advanced tools such as the Hammer Strength Deadlift Machine and Exxentric kBox for inertial training, athletes achieve remarkable improvements in vertical jump and sprint speed. This approach highlights the importance of targeted strength training and adaptive methods in achieving peak performance in high school and elite athletes.
How To Plan Your Speed Workout Using Electronic Timing
Autoregulation training is transforming track coaching by using electronic timers for real-time athlete performance monitoring, as highlighted by Chris Korfist. This method moves beyond traditional periodization by adapting workouts based on how athletes perform daily, ensuring they train at their optimal capacity. By focusing on key metrics like fly sprints and the 23-second run, and prioritizing proper rest, coaches can significantly enhance athlete performance. This adaptive approach is especially effective in high school athlete training, where balancing workout intensity with recovery leads to consistent improvements. For those looking to refine their sports coaching strategies, autoregulation offers a more personalized, data-driven path to success.
How To Improve Ankle Rocker Range of Motion
Hip extension is crucial for athletic performance, driving power and speed in athletes across various sports. While traditional methods like powerlifting and Olympic lifts have focused on developing hip extension, the often-overlooked role of the ankle, particularly the ankle rocker, is equally vital. Proper ankle mobility and function are essential in the gait cycle, enabling efficient forward movement and reducing the risk of injury. Incorporating ankle rocker exercises into training can significantly enhance an athlete’s overall performance by improving their ability to stay low, maintain momentum, and optimize energy use during running and other activities. Understanding and training the ankle rocker can be a game-changer in developing more powerful and explosive athletes.
Is Your Squat Making You Slower and Wrecking Your Vertical Jump?
Leshon Johnson reveals the challenges of traditional squat programs in football and track and field training, highlighting how heavy squats can hinder speed and explosive power by promoting poor muscle recruitment patterns. Despite achieving big numbers in the weight room with Westside Barbell techniques, Johnson noticed minimal correlation between squat strength and improved sprinting or jumping performance. His detailed analysis, supported by film and muscle testing, shows how improper spinal alignment during squats can lead to glute deactivation, forcing athletes into compensatory movement patterns that limit their speed and agility on the field. Through trial and error, Johnson’s approach at York High School led to record-breaking relay performances without a single squat workout, emphasizing the importance of technique and movement efficiency over raw strength in athletic development.