Repost from the Speed Guy – the importance of a strong core in speed.

Bracing for Speed

5 July 2012 – by admin

We often speak or write about how the core should react when force is being created in order to can gain stability and strength. After many years of trying numerous techniques, in my opinion the core braces by contracting as if preparing to be punched in the stomach. I believe this because I have tried and tested many exercises, as well assessed what the core does naturally. It braces tightly.

Years ago I learned a technique which required the abdominals to be drawn in. I tried it. It took me many years to gain complete unconscious control of it. However, it didn’t work for me. Every time I performed a natural reactive movement my core simply braced tightly, without drawing in.

Some of the tests I have used when analyzing my core are:

  1. Medicine Ball Fake Throws in all directions (check out Medicine ball Training for Speed Video at www.SportsSpeedEtc.com)
  2. Performing multiple landings on one and two feet.
  3. Punching my speed and punching bag.
  4. Performing push ups.
  5. Shuffling and changing directions.

With all of the above exercises, I would keep one hand on my core region. Every time my core reacted by bracing tightly and not sucking inward.

These findings, which happened to be many years ago, led me to indirect speed training exercises that helped my athletes to brace strongly and quickly. This bracing increased stability force in order to change direction quicker.

The medicine ball fake throws I use in all planes are fantastic at getting the athletes to unknowingly brace quicker and more forcefully. My girls basketball team have benefitted from these technique, especially with lateral movement.

The important object to note is when the core braces and creates great stability, the legs and feet do a better job of producing and receiving force from the ground (action reaction). My athletes’ feet, ankles, knees and hips are much more solid; therefore allow them to move quicker.

Try if for yourself. Bracing the core naturally can be improved by adding externally forces, such as in my Medicine Ball Training for Speed. They are safe, effective, and fun for athletes.

Advertisements

Repost from the Speed Guy – Lee Taft

I subscribe to a service that provides Speed and Agilty Workouts for Instructors.  Lee Taft is a great resource.

 

Quickness vs. Quick Reactions…posted on Sports Speed, Etc.

One of the roles of a coach is to develop the skills that are going to position his or her athletes the best. For example, sports like baseball, softball and football have athletes playing certain position that do not require tremendous quickness, however do require tremendous quick reactions.  What is the difference? Quickness is the ability to move in one direction and change directions with “Quickness” (body control, agility, balance…).  Quick reactions are the ability to instantaneously make a change in the current position and accelerate toward the play. This could be the reactions of the arms moving to catch a line drive or hit a curve ball. It could be a quick foot reaction of an offensive lineman to an inside move from a defensive end rushing the quarterback.

Athletic ability can be outlined globally or it can be specific.  Training a hockey goalie to be fast at skating and changing directions will help develop athleticism. However, teaching the goalie to have reactive hands and legs to defend the goal is specifically important to being a goalie.

A coach needs to know when to devote greater time to one or the other. It makes sense for professional athlete to spend most of their time on the specific skills needed to play the sport or position. If global foundational skills are not challenged, then there is a loss of athleticism and this can in turn hinder the specific nature of their sport.  If we are dealing with youth athletes, then the higher percentage needs to be global foundational quickness to develop overall athleticism. We would then move on to specific quickness when needed.

Love to hear you thoughts,

Yours in Speed, Lee

P.S. – Sports Speed Etc. has devoted two decades to teaching the proper way to improve quickness. Go to www.SportsSpeedEtc.com to grab information on training for quickness. Keep learning, keep growing and keep being great!