Kazadi - High School Summer Programming


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Programming concepts for the high school athlete during the summer months.

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Kazadi - High School Summer Programming

  2. 2. Outline <ul><li>Objectives </li></ul><ul><li>Philosophy </li></ul><ul><ul><li>Baylor’s Needs vs. High School’s Needs </li></ul></ul><ul><ul><ul><li>Coaching </li></ul></ul></ul><ul><ul><ul><li>Strength and Conditioning vs. Athletic Performance </li></ul></ul></ul><ul><ul><ul><li>Budget- The Determining Factor </li></ul></ul></ul><ul><li>Summer Program </li></ul><ul><li>Summary </li></ul><ul><li>Acknowledgements </li></ul>
  3. 3. Objectives
  4. 4. Objectives of this Presentation <ul><li>More focused on principles, not exercises </li></ul><ul><li>Express Baylor’s background and philosophy </li></ul><ul><ul><li>Training, Nutrition, Technology </li></ul></ul><ul><li>Pass along one idea you may not have considered </li></ul><ul><ul><li>If you know it all could you please stay after?…I have a few questions </li></ul></ul>
  5. 5. Philosophy
  6. 6. Philosophy Coaching <ul><li>We do not try to incorporate everything </li></ul><ul><ul><li>Ideas you hear may be too advanced for your athletes or too specific </li></ul></ul><ul><ul><ul><li>We focus on general qualities first </li></ul></ul></ul><ul><ul><ul><li>Our younger athletes may not be physically prepared enough </li></ul></ul></ul><ul><li>We are careful about what we read </li></ul><ul><ul><li>Scientific Journal – untrained individuals, non-athletes, small groups, personally trained, etc. </li></ul></ul><ul><ul><li>Bodybuilding Magazines – not related to the sport athlete, not always what the bodybuilder actually does, they are using all kinds of supplements </li></ul></ul><ul><ul><li>Other school’s/programs training philosophy </li></ul></ul><ul><li>Collaborate with your staff (Often) </li></ul><ul><ul><li>Even Jesus had disciples </li></ul></ul><ul><li>We are the support of all athletics – our moods and habits make an impact </li></ul><ul><li>Have positive impact on at least one athlete </li></ul>
  7. 7. <ul><li>Ground Based </li></ul><ul><ul><li>Most sports require the athlete to put force into the ground to create locomotion of themselves and/or an object. </li></ul></ul><ul><li>Multi-Joint </li></ul><ul><ul><li>Athletic movements require the synchronization of joints and the muscles that surround them. </li></ul></ul><ul><li>Multi-Plane </li></ul><ul><ul><li>Athletic movements require the use of all planes of motion. </li></ul></ul>What sports don’t require these? How “specific” are methods that lack these? Philosophy Athletic Performance
  8. 8. Philosophy Athletic Performance <ul><li>Don’t Overlook the Warm up </li></ul><ul><ul><li>Use it to teach movements that will occur later in the training session </li></ul></ul><ul><ul><ul><li>Squats/Lunges/Push-Ups/Core Work </li></ul></ul></ul><ul><ul><li>Mental Development </li></ul></ul><ul><ul><ul><li>Start Fast/Being On Time/Leadership </li></ul></ul></ul><ul><li>Dynamic </li></ul><ul><ul><li>Elevate temperatures of the muscles with low intensity dynamic warm-up </li></ul></ul><ul><ul><li>12 dynamic movements at 20 yards </li></ul></ul><ul><ul><ul><li>High Knees / Butt Kicks / Bear Crawl / Speed Movements/Bear Crawl/Shoulder Stability </li></ul></ul></ul><ul><ul><li>Incorporate a dynamic stretch in with the dynamic movements </li></ul></ul><ul><ul><ul><li>Neck Rolls / Arm Circles / Trunk Rolls / Knee Tucks </li></ul></ul></ul><ul><ul><li>Continuously change the movements or the movement patterns </li></ul></ul><ul><li>Post-Stretch </li></ul><ul><ul><li>Be patient when trying to increase range of motion </li></ul></ul><ul><ul><ul><li>Partner Stretch / Band Stretch / Individual Stretch </li></ul></ul></ul>
  9. 10. Philosophy Baylor <ul><li>Injury Prevention </li></ul><ul><li>Performance Enhancement </li></ul><ul><li>Mental Development </li></ul>
  10. 11. Philosophy Baylor vs. High School <ul><li>Baylor High School </li></ul><ul><li>Injury Prevention vs. Training Room </li></ul><ul><li>Strength & Conditioning vs. Athletic Performance </li></ul><ul><li>Character Development vs. Mental Development </li></ul><ul><li>*Budget as the limiting factor </li></ul>
  11. 12. 1. Injury Prevention <ul><li>What good is getting strong and fast if you are just going to get hurt? </li></ul><ul><ul><li>ROM – Flexibility/Mobility (FMS) </li></ul></ul><ul><li>Means of Prevention (Work Capacity) </li></ul><ul><ul><li>Circuits/Barbell and Dumbbell complexes </li></ul></ul><ul><li>Teaching movements correctly will fix/prevent a lot of problems </li></ul><ul><ul><li>Clean and Squat Progressions </li></ul></ul><ul><li>Smart Coaching -> Recovery, Hydration, Nutrition!!! </li></ul><ul><ul><li>Communicate with athletes </li></ul></ul><ul><ul><ul><li>Coach  Athlete </li></ul></ul></ul><ul><ul><ul><li>Athlete  Coach </li></ul></ul></ul><ul><ul><ul><li>Athlete  Athlete </li></ul></ul></ul><ul><ul><ul><li>Coach  Coach </li></ul></ul></ul>
  12. 13. 1. Injury Prevention <ul><li>Recovery built into program </li></ul><ul><ul><li>Stretch </li></ul></ul><ul><ul><li>Hurdles </li></ul></ul><ul><ul><li>Foam Roll </li></ul></ul><ul><ul><li>Yoga </li></ul></ul>
  13. 14. <ul><li>The qualities we will discuss are plugged in as we see fit at Baylor </li></ul><ul><li>The majority of our speed work has already been completed in our off-season </li></ul><ul><ul><li>This is done in Jan-Feb </li></ul></ul><ul><li>We have heavy collaboration as a staff </li></ul><ul><ul><li>Checks and balances  All bases are covered </li></ul></ul><ul><li>7-8 weeks of training (Depending Bowl Game) </li></ul>Summer Programming What you need to know…
  14. 15. 2. Performance Enhancement <ul><li>These are the qualities we train for football </li></ul><ul><li>For High School you should focus on- Strength, Technique and Work Capacity </li></ul><ul><li>The quantity of each is determined by… </li></ul><ul><ul><li>Player/team needs </li></ul></ul><ul><ul><li>Program goals </li></ul></ul><ul><ul><li>Time of year </li></ul></ul>Vs. High School
  15. 16. 2. Performance Enhancement Ability to replicate work
  16. 17. <ul><li>Work Capacity = Ability to replicate work </li></ul><ul><ul><li>Additionally, this is where a lot of injury prevention/rehab work is done </li></ul></ul><ul><li>Are you… </li></ul><ul><ul><li>Training to get in ‘shape’ </li></ul></ul><ul><ul><ul><li>or </li></ul></ul></ul><ul><ul><li>Getting in ‘shape’ to train </li></ul></ul><ul><ul><ul><li>Show up in shape we CANNOT waste time… </li></ul></ul></ul><ul><li>Can you be strong/powerful/fast? </li></ul><ul><ul><li>Consistently? </li></ul></ul>2. Performance Enhancement Work Capacity
  17. 18. <ul><li>Possible methods for increasing work capacity </li></ul><ul><ul><li>Nutrition Education = Hydration, body composition, recovery, energy </li></ul></ul><ul><ul><li>Joint Mobility/Strength Endurance = Medicine ball, plate and bodyweight circuits </li></ul></ul><ul><ul><li>Core Stability = Abdominal/lower back exercises </li></ul></ul><ul><ul><li>General Conditioning </li></ul></ul><ul><ul><ul><li>Both aerobic and anaerobic means </li></ul></ul></ul><ul><ul><li>Joint Stability = Rotator cuff, scapular tracking </li></ul></ul><ul><li>Video </li></ul>2. Performance Enhancement Work Capacity
  18. 20. 2. Performance Enhancement Ability to exert force
  19. 21. <ul><li>Strength= Ability to exert force with no regard for speed </li></ul><ul><li>Possible methods for increasing strength at qualified age </li></ul><ul><ul><li>Maximum effort sets </li></ul></ul><ul><ul><ul><li>Example: 1-3 rep max </li></ul></ul></ul><ul><ul><li>Relative = Force relative to body weight </li></ul></ul><ul><ul><ul><li>Example: Body weight circuits </li></ul></ul></ul><ul><ul><li>Eccentric = Decelerating the load and/or lengthen the lowering phase while shortening the upward movement </li></ul></ul><ul><ul><ul><li>Example: 5 second lowerings on exercises such as squat, bench or pull ups </li></ul></ul></ul><ul><ul><li>Static = Stabilizing/Maintaining a position </li></ul></ul><ul><ul><ul><li>Example: Iso-hold lunges/squats/push ups, planks, push and pulling movements performed with a pause </li></ul></ul></ul><ul><li>Video </li></ul>Baylor Development Order Strength
  20. 23. 2. Performance Enhancement Ability to move body or part part through a ROM quickly Ability to create a high rate of force development
  21. 24. Baylor Development Order <ul><li>NO need for true power or speed block in training at the high school level </li></ul><ul><ul><li>This does not mean do not put them in training, just keep them from being the emphasis </li></ul></ul><ul><ul><li>Focus on technique </li></ul></ul><ul><li>Other sports will fill these needs </li></ul><ul><ul><li>Track and Field – Speed/Power </li></ul></ul><ul><ul><li>Basketball – Change of Direction/Power </li></ul></ul><ul><ul><li>Baseball/Softball – Power </li></ul></ul><ul><li>Encourage your athletes to stay involved in multiple sports </li></ul><ul><ul><li>Train these other qualities </li></ul></ul><ul><ul><li>Prevent Burnout </li></ul></ul>
  22. 25. 2. Performance Enhancement Ability to create a high rate of force development
  23. 27. <ul><li>Triple Extension in training </li></ul>Baylor Development Order Power
  24. 28. <ul><li>When training for power triple Extension is the key! </li></ul>Baylor Development Order Power
  25. 29. <ul><li>Triple extension in competition </li></ul>Baylor Development Order Power
  26. 30. <ul><li>Power = (Force x Velocity) </li></ul><ul><ul><li>2 Categories </li></ul></ul><ul><ul><ul><li>(1)Strength/Speed, (2)Speed/Strength </li></ul></ul></ul><ul><ul><ul><ul><li>Strength/Speed – high rate of force development with substantial load </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Speed/Strength – high rate of force development with no or minimal load (10% of bodyweight or less) </li></ul></ul></ul></ul><ul><li>All Sports have at least one of these power categories. </li></ul><ul><ul><ul><li>Athletes must have a high rate of force development </li></ul></ul></ul><ul><ul><ul><li>The most successful individuals and teams in athletics are the ones with the most explosive capabilities. </li></ul></ul></ul><ul><ul><ul><ul><li>Jumping </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Hitting an object or opponent </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Forcefully moving an opponent </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Swinging a bat or racket </li></ul></ul></ul></ul>Baylor Development Order Power
  27. 31. <ul><li>Strength/Speed = High rate of force development with substantial load </li></ul><ul><li>Possible methods for increasing strength/speed </li></ul><ul><ul><li>Starting = Initial force exerted quickly </li></ul></ul><ul><ul><ul><li>Example: Mid-Thigh Clean, Jerks from Pause, Tire Flips from Mid-Thigh </li></ul></ul></ul><ul><ul><li>Explosive = Rate of Force Development </li></ul></ul><ul><ul><ul><li>Example: Olympic lifts from floor, Dynamic Effort Squats/Bench/Deadlifts, Tire Flips from floor </li></ul></ul></ul><ul><ul><li>Reactive Elastic = Eccentric  Concentric </li></ul></ul><ul><ul><ul><li>Example: Olympic lifts from floor, Dynamic Effort Squats/Bench/Deadlifts, Tire Flips from floor </li></ul></ul></ul>Baylor Development Order Power #1– Strength/Speed
  28. 32. <ul><li>When training for strength/speed, Triple Extension is the key! </li></ul>Baylor Development Order Power #1 – Strength/Speed
  29. 33. Baylor Development Order Power #1 – Strength/Speed <ul><li>Triple Extension in Competition </li></ul>
  30. 34. <ul><li>Speed/Strength = High rate of force development with no or minimal load (10% of bodyweight or less) </li></ul><ul><li>Possible methods for increasing speed/strength </li></ul><ul><ul><ul><li>Starting = Initial Force Exerted Quickly </li></ul></ul></ul><ul><ul><ul><ul><li>Example: Single response static jump, Starts </li></ul></ul></ul></ul><ul><ul><ul><li>Explosive = Rate of force development </li></ul></ul></ul><ul><ul><ul><ul><li>Example: Single response CM jumps </li></ul></ul></ul></ul><ul><ul><ul><li>Elastic = Eccentric  Concentric </li></ul></ul></ul><ul><ul><ul><ul><li>Example : 3 Continuous long jumps or hurdle jumps, bounding, in-depth jumps </li></ul></ul></ul></ul>Baylor Development Order Power #2– Speed/Strength
  31. 35. <ul><li>When training for speed/strength, Triple Extension is the key! </li></ul>Baylor Development Order Power #2 – Speed/Strength
  32. 36. Baylor Development Order Power #2 – Speed/Strength <ul><li>Triple Extension in Competition </li></ul>
  33. 37. Baylor Development Order Power
  34. 38. 2. Performance Enhancement Ability to move body or part part through a ROM quickly
  35. 39. <ul><li>Speed= Ability to move the body or body part through ROM quickly </li></ul><ul><li>Possible methods for increasing speed </li></ul><ul><ul><li>Acceleration = Rate of change </li></ul></ul><ul><ul><ul><li>Example: COD Drills </li></ul></ul></ul><ul><ul><li>Absolute Speed = Highest attainable velocity </li></ul></ul><ul><ul><ul><li>Example: 40 yard Dash </li></ul></ul></ul><ul><ul><li>Speed Endurance = Longer sprints </li></ul></ul><ul><ul><li>Specific Speed = Sport Similar </li></ul></ul><ul><ul><ul><li>Example: Pattern running </li></ul></ul></ul>Baylor Development Order Speed
  36. 41. Performance Enhancement Summer Schedule ***Remember, all qualities are being covered Weeks 1-2 Sample Weeks 3-4 Sample Weeks 7-8 Sample Week 5 Sample Week 6 Sample Baylor High School
  37. 42. Philosophy Athletic Performance <ul><li>Injury Prevention </li></ul><ul><li>Performance Enhancement </li></ul><ul><li>Mental Development </li></ul>
  38. 43. Mental Development – Coaches <ul><li>Have positive impact on at least one athlete </li></ul><ul><li>Fight to reach a high percentage of the rest, “even Jesus didn’t save everyone.” </li></ul><ul><ul><li>– Don’t get depressed </li></ul></ul><ul><li>Educate, Teach, and “Preach, everyone is a preacher… so what's your sermon about?” </li></ul><ul><li>Motivate, produce results. </li></ul><ul><li>Sell your program!... An athlete who wants to be there will always work harder for you and for themselves </li></ul>
  40. 45. Mental Development Summer Schedule *Changes depending on leadership age
  41. 46. <ul><li>We have 7-8 weeks </li></ul><ul><li>You have 4-5 weeks </li></ul><ul><li>3 Areas </li></ul><ul><ul><li>Injury Prevention </li></ul></ul><ul><ul><ul><li>Get healthy  Stay healthy! </li></ul></ul></ul><ul><ul><li>Performance Enhancement </li></ul></ul><ul><ul><ul><li>Determine what your athletes need and train those qualities </li></ul></ul></ul><ul><ul><ul><li>Individualize as applicable </li></ul></ul></ul><ul><ul><li>Mental Development </li></ul></ul><ul><ul><ul><li>The athletes need to take more control of the program as the summer progresses </li></ul></ul></ul>Summary
  42. 47. <ul><li>Baylor Athletic Performance Department </li></ul><ul><li>Pat Ivey and the rest of the Missourri Staff </li></ul><ul><li>Don Sommers </li></ul><ul><li>Ron McKeefery </li></ul><ul><li>Al Vermeil </li></ul><ul><li>Special thanks to Coach Art Briles and his continued support </li></ul>Acknowledgements