FUNCTIONAL APPLIED
SPEED
TRAINING
6
WEEK PROGRAM
This program is designed for any
athlete who wants to increase their Sport Speed
to help them dominate in the sports arena. Sport
Speed is made up of the highly tuned skills
of speed, quickness, agility, power and change
of direction. These are skills that can be developed
with the proper training and program design
to help you in your upcoming season!
The mechanics of speed that an athlete must
develop in order to optimize playing ability
include:
• Linear Speed - the average straight-ahead
speed sprint is 10 -12 yards.
• Lateral Change of Direction - athletes
must be able to move quickly in any direction
throughout a game. The key element is to be
able to maintain high speed through all these
changes of direction.
• Avoidance - players must be able to
start and stop quickly to avoid the opponent
without losing any momentum!
• Power & Acceleration – athletes
must be able to build to their top speed very
quickly and frequently throughout the game.
In order to help our athletes acquire these
attributes, SST has developed:
SST's 6-STEP PROGRAM FOR SPORT SPEED
Speed Drills
Athletes will learn form-running drills to enhance
linear and lateral speed. A multitude of drills
such as arm punches to tiger paws will be taught.
Players will focus on the correct mechanics
of running to ensure proper development.
Power Development
Power is defined as “the rate of force
x strength”. To develop strength, SST
athletes will incorporate exercises such as
strength training and plyometrics to increase
force development. The development of both these
factors will enhance an athlete’s power!
Acceleration Training
The key to winning games a players ability to
get from one spot to another in the shortest
amount of time. SST athletes will develop the
skill of reaching maximum speed in a minimum
amount of time. SST’s power sled running
will be instrumental in developing power-acceleration.
Quickness and Agility
Quickness and Agility includes the ability to
react, recognize, and then move in the right
direction while maintaining optimal high speed.
Athlete’s motor reaction skills will be
developed through auditory and visual signals.
Footwork Drills
SST athletes will be introduced to the speed
and agility ladders to improve all aspects of
footwork. It’s tough, but it’s a
lot of fun too.
Dynamic Flexibility
Flexibility is one of the most under looked
at aspects of training but it is one of the
easiest ways to improve performance. A longer
muscle will contract more completely thus generating
more force.
How we get you there:
Strength Training
Quickness all comes down to strength and SST’s
training methods have been proven to dramatically
increase strength. Using proven methods in program
design and exercise science SST is able to increase
strength, stamina, mental toughness and recovery
ability!!
Anaerobic Workouts
It’s a proven fact that power athletes
who perform countless hours of aerobic conditioning
such as long distance treadmill running or biking
actually lose strength and speed - the necessary
components to be successful on the field or
on the ice! With our specialized anaerobic conditioning
system, you will:
• increase speed and strength in your
athletic performance
• improve first step takeoff to get to
the puck or ball before your opponents
• improve your ability to change directions
while maintaining body control and fluidity
• improve top end speed to pull away from
your opponent, or turn a double into a triple
• recover faster during the game (between
shifts) and between games to keep your playing
level high
• increase mental toughness- only the
strong minds will survive during the last minutes
of overtime. Be one of them!!
|
