Kazadi - Developing a Quality Summer Program

DEVELOPING A QUALITY SUMMER PROGRAM

Kaz KazadiM.Ed. , SCCC, USAW

Outline

• Objectives• Philosophy– Coaching– Athletic Performance• Injury Prevention• Athletic Performance• Mental Development

• Summer Program• Summary• Acknowledgements

Objectives

Objectives of this Presentation• More focused on principles, not exercises

• Express my background and philosophy

• Pass along one idea you may not have considered– If you know it all could you please stay after?…I have a few

questions

Philosophy

PhilosophyCoaching

• You do not have to incorporate everything– Ideas you hear may be too advanced for your athletes or too

specific• Your athletes may not be physically prepared enough• Your athletes may need to focus on general qualities first

• Watch what you read– Scientific Journal – untrained individuals, non-athletes, small

groups, personally trained, etc.– Bodybuilding Magazines – not related to the sport athlete, not

always what the bodybuilder actually does, they are using all kinds of supplements

– Other school’s/programs training philosophy• Collaborate with your staff

– Even Jesus had disciples• We are the support of all athletics• Have positive impact on at least one athlete

• Ground Based– Most sports require the athlete to put force into the ground to create

locomotion of themselves and/or an object.

• Multi-Joint– Athletic movements require the synchronization of joints and the

muscles that surround them.

• Multi-Plane– Athletic movements require the use of all planes of motion.

What sports don’t require these?

How “specific” are methods that lack these?

PhilosophyAthletic Performance

PhilosophyAthletic Performance

• Don’t Overlook the Warm up– Use it to teach movements that will occur later in the training session– Mental Development

• Dynamic- Elevate temperatures of the muscles with low intensity dynamic warm-up- 12 dynamic movements at 20 yards

- High Knees / Butt Kicks / Bear Crawl / Speed Movements

- Incorporate a dynamic stretch in with the dynamic movements- Neck Rolls / Arm Circles / Trunk Rolls / Knee Tucks

- Continuously change the movements or the movement patterns

• Post-Stretch- Be patient when trying to increase range of motion

- Partner Stretch / Band Stretch / Individual Stretch

• Video

PhilosophyAthletic Performance

1. Injury Prevention

2. Performance Enhancement

3. Mental Development

PhilosophyAthletic Performance

1. Injury Prevention

2. Performance Enhancement

3. Mental Development

1. Injury Prevention

• What good is getting strong and fast if you are just going to get hurt?

• Means of Prevention (Work Capacity)

• Teaching movements correctly will fix/prevent a lot of problems

• Smart Coaching– Communication

• CoachAthlete• AthleteCoach• AthleteAthlete• CoachCoach

PhilosophyAthletic Performance

1. Injury Prevention

2. Performance Enhancement

3. Mental Development

• The qualities we will discuss are plugged in as we see fit

• The majority of our speed work has already been completed– This is done in Jan-Feb

• We have heavy collaboration as a staff– Checks and balances All bases are covered

• 7-8 weeks of training

Summer ProgrammingWhat you need to know…

2. Performance Enhancement

• These are the qualities we train for football• You should always have some aspect of all 4 in your program• The quantity of each is determined by…

• Player/team needs• Program goals• Time of year

2. Performance Enhancement

Ability to replicate

work

• Work Capacity = Ability to replicate work– Additionally, this is where a lot of injury prevention/rehab work

is done

• Are you…– Training to get in ‘shape’

or

– Getting in ‘shape’ to train

• Can you be strong/powerful/fast?– Consistently?

2. Performance EnhancementWork Capacity

• Possible methods for increasing work capacity– Nutrition Education = Hydration, body composition, recovery,

energy– Joint Mobility/Strength Endurance = Medicine ball, plate and

bodyweight circuits– Core Stability = Abdominal/lower back exercises– General Conditioning

• Both aerobic and anaerobic means

– Joint Stability = Rotator cuff, scapular tracking

• Video

2. Performance EnhancementWork Capacity

2. Performance Enhancement

Ability to exert

force

• Strength= Ability to exert force with no regard for speed

• Possible methods for increasing strength– Maximum effort sets

• Example: 1-3 rep max

– Relative = Force relative to body weight• Example: Body weight circuits

– Eccentric = Decelerating the load and/or lengthen the lowering phase while shortening the upward movement• Example: 5 second lowerings on exercises such as squat, bench or pull ups

– Static = Stabilizing/Maintaining a position• Example: Iso-hold lunges/squats/push ups, planks, push and pulling

movements performed with a pause

• Video

Development OrderStrength

2. Performance EnhancementAbility to

create a high rate of force development

Triple Extension in training

Development OrderPower

When training for power triple Extension is the key!

Development OrderPower

Triple extension in competition

Development OrderPower

• Power = (Force x Velocity)– 2 Categories

• (1)Strength/Speed, (2)Speed/Strength– Strength/Speed – high rate of force development with substantial load– Speed/Strength – high rate of force development with no or minimal load (10% of

bodyweight or less)

• All Sports have at least one of these power categories.• Athletes must have a high rate of force development• The most successful individuals and teams in athletics are

the ones with the most explosive capabilities.– Jumping– Hitting an object or opponent– Forcefully moving an opponent– Swinging a bat or racket

Development OrderPower

• Strength/Speed = High rate of force development with substantial load

• Possible methods for increasing strength/speed– Starting = Initial force exerted quickly

• Example: Mid-Thigh Clean, Jerks from Pause, Tire Flips from Mid-Thigh

– Explosive = Rate of Force Development• Example: Olympic lifts from floor, Dynamic Effort Squats/Bench/Deadlifts, Tire Flips from floor

– Reactive Elastic = EccentricConcentric• Example: Olympic lifts from floor, Dynamic Effort Squats/Bench/Deadlifts, Tire Flips from floor

Development OrderPower #1– Strength/Speed

When training for strength/speed, Triple Extension is the key!

Development OrderPower #1 – Strength/Speed

Development OrderPower #1 – Strength/Speed

Triple Extension in Competition

• Speed/Strength = High rate of force development with no or minimal load (10% of bodyweight or less)

• Possible methods for increasing speed/strength• Starting = Initial Force Exerted Quickly

– Example: Single response static jump, Starts

• Explosive = Rate of force development– Example: Single response CM jumps

• Elastic = EccentricConcentric– Example : 3 Continuous long jumps or hurdle jumps, bounding, in-depth jumps

Development OrderPower #2– Speed/Strength

When training for speed/strength, Triple Extension is the key!

Development OrderPower #2 – Speed/Strength

Development OrderPower #2 – Speed/Strength

Triple Extension in Competition

• Insert Video here (str/sp – cleans and chains sqt/bench)(sp/str – plyos, mb throws)

Development OrderPower

2. Performance Enhancement

Ability to move

body or part part through

a ROM quickly

• Strength= Ability to move the body or body part through ROM quickly

• Possible methods for increasing speed– Acceleration = Rate of change

• Example: COD Drills

– Absolute Speed = Highest attainable velocity• Example: 40 yard Dash

– Speed Endurance = Longer sprints– Specific Speed = Sport Similar

• Example: Pattern running

• Video

Development OrderSpeed

Performance EnhancementSummer Schedule

***Remember, all qualities are being covered

Weeks 1-2 Sample

Weeks 3-4 Sample

Weeks 7-8 Sample

Week 5 SampleWeek 6 Sample

PhilosophyAthletic Performance

1. Injury Prevention

2. Performance Enhancement

3. Mental Development

Mental Development – Coaches

• Have positive impact on at least one athlete• Fight to reach a high percentage of the rest, “even Jesus

didn’t save everyone.”• Educate, Teach, and “Preach, everyone is a preacher… so

what's your sermon about?”• Motivate, produce results.• Sell your program!... An athlete who wants to be there will

always work harder for you and for themselves

Mental Development – Athletes

Mental DevelopmentSummer Schedule

• You have 7-8 weeks• 3 Areas– Injury Prevention

• Get healthyStay healthy!

– Performance Enhancement• Determine what your athletes need and train those

qualities• Individualize as applicable

– Mental Development• The athletes need to take more control of the program as

the summer progresses

Summary

• Baylor Athletic Performance Department• Pat Ivey and the rest of the Missourri Staff• Don Sommers• Ron McKeefery• Al Vermeil

• Special thanks to Coach Art Briles and his continued support

Acknowledgements