1. The document outlines the philosophy and objectives of developing a quality summer training program, focusing on injury prevention, performance enhancement, and mental development. 2. Performance enhancement is discussed, including developing strength, power, speed, and work capacity through various training methods like Olympic lifts, plyometrics, and conditioning circuits. 3. The summer program schedule provides examples of how to incorporate different performance qualities over the 7-8 week period, individualizing training as needed.

1. DEVELOPING A QUALITY SUMMER PROGRAM Kaz Kazadi M.Ed. , SCCC, USAW

2. Outline Objectives Philosophy Coaching Athletic Performance Injury Prevention Athletic Performance Mental Development Summer Program Summary Acknowledgements

3. Objectives

4. 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

5. Philosophy

6. Philosophy Coaching 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

7. 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? Philosophy Athletic Performance

8. Philosophy Athletic 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

9. Philosophy Athletic Performance Injury Prevention Performance Enhancement Mental Development

10. Philosophy Athletic Performance Injury Prevention Performance Enhancement Mental Development

11. 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 Coach  Athlete Athlete  Coach Athlete  Athlete Coach  Coach

12. Philosophy Athletic Performance Injury Prevention Performance Enhancement Mental Development

13. 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 Programming What you need to know…

14. 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

15. 2. Performance Enhancement Ability to replicate work

16. 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 Enhancement Work Capacity

17. 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 Enhancement Work Capacity

18. 2. Performance Enhancement Ability to exert force

19. 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 Order Strength

20. 2. Performance Enhancement Ability to create a high rate of force development

21. Triple Extension in training Development Order Power

22. When training for power triple Extension is the key! Development Order Power

23. Triple extension in competition Development Order Power

24. 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 Order Power

25. 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 = Eccentric  Concentric Example: Olympic lifts from floor, Dynamic Effort Squats/Bench/Deadlifts, Tire Flips from floor Development Order Power #1– Strength/Speed

26. When training for strength/speed, Triple Extension is the key! Development Order Power #1 – Strength/Speed

27. Development Order Power #1 – Strength/Speed Triple Extension in Competition

28. 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 = Eccentric  Concentric Example : 3 Continuous long jumps or hurdle jumps, bounding, in-depth jumps Development Order Power #2– Speed/Strength

29. When training for speed/strength, Triple Extension is the key! Development Order Power #2 – Speed/Strength

30. Development Order Power #2 – Speed/Strength Triple Extension in Competition

31. Insert Video here (str/sp – cleans and chains sqt/bench)(sp/str – plyos, mb throws) Development Order Power

32. 2. Performance Enhancement Ability to move body or part part through a ROM quickly

33. 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 Order Speed

34. 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

35. Philosophy Athletic Performance Injury Prevention Performance Enhancement Mental Development

36. 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

37. Mental Development – Athletes PAIN CONFIDENCE INTENSITY FOCUS EMOTIONAL STABILITY MOTIVATION

38. Mental Development Summer Schedule

39. You have 7-8 weeks 3 Areas Injury Prevention Get healthy  Stay 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

40. 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