Tråd: Speed & agility Revolution.

While many strength and conditioning coaches have their athletes perform explosive strength training lifts and speed training with a barbell, it is refreshing to discover a coach who has taken a more rational approach and direction. Jim Kielbaso, former strength & conditioning coach for the University of Detroit Mercy, now heads the Total Performance Training Center in Wixom, Michigan (www.totalsportscomplex.com). His athletes follow a general direction of intensive strength training, but his focus on speed and agility is on human movement and how that movement translates onto the playing field.

The movement training guidelines presented in this unique book should be in the hands of every skill coach and, apparently, read by strength and conditioning coaches who are subjecting their athletes to dangerous strength training practices in the belief that rapid movement with a barbell, in unrelated movement patterns to actual sporting movements, has a benefit. The value of a solid strength training program is undeniable, but how that strength is translated on the field is paramount. And this is where Mr. Kielbaso's book excels.

Speed & Agility Revolution begins with a solid base and develops into more complex detail, but with instruction so clear and logically reasoned that even neophyte coaches will grasp the concepts and put them into practice immediately. Chapter 1 begins with the foundations of speed and agility, as it differentiates between open and closed skills, as well as reaction time vs. response time (and the link between mental awareness and anticipation, and rapidity and quality of agility).

Chapter 2 deals with one of the most important aspects of a fast athlete; that of sprint mechanics, including stride length and stride frequency. Mr. Kielbaso explains proper arm swing, movement of the elbows, hands, and wrists, proper leg motion, knee drive, the different phases of foot strike and toe-off, and pelvic positioning. These aspects then are tied into proper modes of acceleration, as well as 18 common problems in sprint mechanics and how to correct them. Also discussed are the various speed-enhancement products (e.g., weight vests, sleds, etc.), how they should be implemented and their drawbacks. Proper footgear is addressed, with an emphasis on support and how the shoe should bend and its resistance to excessive twisting.

Chapter 4 is an extension into the mechanics of explosive starts, i.e., how to move quickly from a dead stop position, such as the 3-point start, the standing start, a general athletic position, and the moving start/transition movement.

However, being fast is not enough. Chapter 5 then delves into the aspect of agility, in putting that speed to work, to achieve fluid movement. Discussed are the fundamental phases of a change of direction, how to place the feet and torso depending on directional change, creating optimal force vectors, maintaining trunk control, agility when making contact with a competitor, and offensive and defensive agility.

Mr. Kielbaso ties the above factors into various agility drills in Chapter 6, including the 2-line teaching drill, basic angle cutting drills, zig zags, 4 corners, 3-cone movement change drill, X drill (and other 'letter' drills), 3-cone variations, diamond drill, the wheel, zing tao, ladder drills, and many others. The value in these drills then are related to actual movements in sports with an emphasis on football, although key information is provided on how to implement the drills for other multi-directional sports.

Some coaches who will want to and should read this book may wonder how they can apply such a vast array of information, and Mr. Kielbaso has taken care of that aspect nicely. Included in the final chapter is a discussion on program design and the various factors that must be considered, such as goals/expectations, biomechanics of the sport, metabolic requirements of the sport, movement-skill status, training status, injuries, time investment, emotional/psychological factors, and training environment. And besides many tips on program development, the author then provides detailed sample training programs that can be adapted or applied directly, including team workout, small-group and individual workout for learning agility (for multi-directional sports), a 40-yard dash workout, a 100-200 meter sprint workout, an anaerobic-conditioning emphasis workout, a combine-training workout, and various weekly training schedules that serve to balance strength training with skill/speed/agility training.

Highly recommended, visit www.crewpress.com for ordering details, and for free articles and seminar listings on the topic of athletic training.

Hva tror du Ingar??

Misuse of Movement Training
Jim Kielbaso, MS, CSCS


A lot of people in this field call themselves Strength & Conditioning Coaches. I don’t have a problem with the “Strength” part of the title, but the “Conditioning” part could use a little work.

As a former college S & C Coach, I fully understand the time constraints of the collegiate or high school environment. Running a private facility for athletes, I also understand the limitations of this situation. In both cases, it is very difficult to give every athlete the time and instruction they need. Still, there is one area of our profession that I feel is in desperate need of some attention. That area is what I call Movement Training.

Recently, I was asked by a college coach what mistakes I have made in the past and what I would do differently if I could re-live the past 6-10 years of my career. At first, like many coaches, my ego didn’t want to admit to any mistakes, especially to another coach. But, after some thought, I realized that the area in which I have the greatest impact on athletes today, I simply did not understand when I was younger.

A few years ago, I thought the best S & C Coach was the one who most fully brutalized his/her athletes. I thought I was supposed to lift my athletes until they puked and condition them until they couldn’t see straight. Don’t get me wrong, I still think that stuff has its place. I love putting athletes through brutally hard workouts, and I think that kind of hard work can have amazing benefits (it also has terrific entertainment value). But, through time, I have gained a better understanding of how to maximize the “Conditioning” part of my job title.

To a lot of coaches, conditioning means creating running programs that enhance the physiological processes involved in aerobic or anaerobic metabolism. You may not think of it this way, but that is essentially what many conditioning programs are designed to do. I have no problem with this. Conditioning sport-specific energy systems is a vital part of
athletic success.

Many coaches also implement speed, agility, and plyometric routines into their programs, and I think it’s great to see coaches making an effort to improve the physical abilities of their athletes. Unfortunately, I see way too many mistakes being made in this area, and I think many coaches are doing their athletes an injustice.

Over the years, we have read articles by some great coaches (Mannie, Kelso, Wakeham, Brzyki and others) about specificity, but the full message of these wise men is often lost in an effort to use their message to support our own views. I’m sure you’ve done it. You’ve read an article, and thought to yourself “That’s what I’m talkin’ about. That’s
why I do what I do. I’m going to use this article to support my training philosophy.”

The articles have been great. They have helped a generation of S & C Coaches formulate their strength training philosophies….strength training philosophies. Why didn’t we see that the same information we’ve applied to strength training can also be used to develop effective speed and agility programs?

In my opinion, a lot of S & C Coaches approach speed and agility training the same way they approach strength training. They find out what other coaches are doing (through reading summer manuals, watching workouts, etc.), and duplicate it in their environments. This has worked out pretty well for strength training because there are a lot of good Strength Coaches to learn from.

Unfortunately, there are a few problems with learning about speed and agility this way. First, there are not nearly as many quality speed and agility coaches to learn from. Second, most of us didn’t learn anything about effective movement patterns in school. Third, proper coaching of speed and agility is highly dependent on coaching prowess, movement analysis, and the ability to understand proper movement patterns. It is more like teaching a sport skill; instructor knowledge is vital, and you can’t just apply a cookie-cutter approach like many coaches do with strength training. Nonetheless, we’ve learned our speed and agility drills from Strength Coaches not speed and agility coaches. The best case scenario for many of us was to learn a few drills from a track coach or
catch an article outlining a couple of exercises. This kind of coaching just doesn’t cut it. I believe that movement training falls under the “Conditioning” part of our job title, and it’s time we take full responsibility for this important part of our jobs.

I like to call speed and agility work “movement training” because the goal is to train athletes how to move more efficiently. The problem with most movement training is the assumption that if we put some cones or hurdles out in a cool design and have our athletes run through them, we are making an impact on their movement patterns. The truth is, we’re not. All we’re doing is helping them reinforce whatever movement
patterns they are using to get through the drill. Take a few minutes to re-read some of those specificity articles, and I think you’ll see exactly what I’m talking about.

I have had the good fortune of working with, observing, and learning from a lot of good sport coaches and instructors. I have never seen a good basketball coach allow players to take hundreds of jump shots with poor shooting technique, and I have never seen a good baseball coach let players pitch and hit with poor mechanics. Unfortunately, I have seen a lot of Strength Coaches allow athletes to perform hours of agility drills using horrible technique. A lot of coaches assume that if the athletes are going through the drills, their athleticism will improve. But, the benefits of performing speed and agility drills are dramatically reduced if the athletes are not executing them with sound mechanics and learning proper technique. If the coach is unable to analyze the movement and give corrective feedback, what good is he/she doing for the athletes?

Without giving you information on how to optimize your training sessions, all I have done is rant about the lack of quality instruction in our field; I’ve simply pointed out a shortcoming of many coaches. While it is well beyond the scope of this article to fully analyze proper speed and agility work, I am starting out with one tip, and I plan on presenting additional information in subsequent issues of this newsletter. In the
meantime, I encourage you to take a detailed look at the movement training you currently prescribe or engage in. Gaining strength in the weight room will help a lot of athletes, but imagine the impact we can make if we can also optimize their movement patterns.
There are still a lot of questions about movement training, but there are certainly some answers and a lot of room for us to improve. I look forward to examining this misunderstood aspect of our profession in more detail with you in the future.


Agility Tip


When athletes are performing agility drills, they should always attempt to plant and cut on their outside foot. For example, if you are running straight ahead, and want to turn sharply to the left, you should plant with your right (outside) foot. After the plant, the inside foot (the left foot in this case) should take a step pointing in the direction in which you are now trying to move. Many athletes are not aware of what their feet are doing and they end up “rounding” corners because their first step is not taken in the intended direction. Simply teaching an athlete this very basic skill will get them thinking about how they move.

As you run agility drills, start to watch your athlete’s feet and movement patterns until you feel you are able to clearly see what is happening. At first, you may not be able to recognize faulty movement patterns, but just like anything else, your observation skills will improve with practice. As you learn more about what to look for, these skills will allow you to analyze movement patterns at high speeds. Even coaches need to practice their skills sometimes.

This goes right back to the principle of specificity; you have to practice exactly what you want to improve. Simply watching athletes do agility drills is not doing anyone any good. Analyzing movement patterns and giving corrective feedback while you’re watching is “functional” coaching for those of us who truly want to help our athletes improve. Start honing your skills, and we will continue this discussion in the next issue.

Agility Misconceptions
Jim Kielbaso, MS, CSCS

(from Total Performance News, 2004) Agility is an extremely important factor in most sports. The ability to start, stop, and change directions quickly can be the difference between a good athlete and a top performer. While genetics and "God-given" talent play a huge role in an athlete's ability to perform certain maneuvers, agility can be improved through proper training. Unfortunately, many coaches design their agility training programs without understanding how skills are learned and how the training transfers to performance.

On the field, the same exact situation rarely happens more than once a game. Sure, you run the same play and players run the same pattern several times, but there are slight differences each time that keep things from being exactly the same. This in mind, how important is it to practice the same agility drill over and over again in the exact same static environment?

Just think if the Pro Shuttle had a live defender in the middle of the course trying to stop the runner. That certainly would change things, wouldn't it? It would be very life-like, but timing that drill would not be an accurate assessment of the athlete's agility? The performance of the defender would weigh heavily into the equation, and each situation would be different. But, that is precisely what happens during a game; the player has to react to a defender and quickly make decisions based on external factors. So, is the Pro Shuttle, or any other drill without external stimuli, an accurate assessment of an athlete's agility? I would
argue that it is not, because it does not measure what actually happens on the field. Unfortunately, there may not be any good way of testing this kind of ability.

I'm not suggesting that you stop performing shuttle runs. On the contrary, I think shuttle runs are a great tool for working on directional changes, but you need to mix things up as much as possible so that your athletes are not just getting better at drills. Since you want them to get better on the field where situations are always different, it may be best to put your players through as many different drills as possible so they are prepared to move in any way necessary. Change things up as often as you can. Give the team new drills, or simply create variations of existing drills. Use obstacle courses, cone drills, and ladder drills. Use your imagination to create game-like situations and throw in defenders to give drills a more "live" feel.. Do anything you can to get your athletes moving in as many different directions and situations as possible. Will their times improve on every test? Maybe not. But will their on-field agility will certainly improve? The more different situations an athlete encounters during practice, the better he/she will be able to handle new situations during a game.

While giving you examples of agility drills is beyond the scope of this article, it is also completely unnecessary. The actual drills that are performed are not as important as the fact that you give your athletes a myriad of different situations to react to during practice. Always remember that if you are trying to improve an athlete's performance on a specific test, practice that test over and over again.
But, if you are trying to improve an athlete's performance during a game, nothing is better than variety. Try not to get too caught up in the testing, and try to focus on what you actually want your athlete's to do in the game.

The Power of Results
Jim Kielbaso, MS, CSCS (from IART Synergy, 2003)

This is a strange business, isn’t it? Many people don’t like to think of the “iron game” as a business; we like to think of it as a passion or a science. But let’s be honest, it’s a business – a muscle business. Most people in this field throw themselves so deeply into their careers that their entire identity revolves around a training philosophy, but most of
those people fail to admit that, no matter what position they hold, this is a business. Unfortunately, this field seems to be over-run by bad businesspeople, but there is a simple tool that I learned about through business experience that can help put you on the road to success.

The muscle business is full of many different and interesting people. We have the “hard core” faction that wears this label as a badge of honor as they go through near death experiences during each training session. We have the scientists who look at the entire field through a research lens. Then, there are the Olympic lifters, powerlifters and bodybuilders who seem to base their philosophies on who can lift the most or look the best. There are the cookie-cutter coaches who implement the same program they went through in school because that’s about all they know. Everyone knows the closed minded trainers who pick a philosophy and stay with it until they die. Finally, we have the personal trainers/used car salesmen, who promise you anything you want to hear, and give the field the reputation of breaking promises and wearing spandex. All of these people think they are the best in the business, so how do we know who is actually getting the job done?

If you’re in the business, but don’t fit neatly into any of these categories, congratulations! Not only are you taking the best ideas from each of these groups, you are helping lend credibility to our field every time you present yourself as a professional. You are dispelling myths and moving the field closer to getting the recognition it deserves. But what can you do to separate yourself from the pack?

As a college strength & conditioning coach for many years, I was fortunate enough to be able to experiment with a variety of training techniques and modalities on different kinds of athletes. I had to use my imagination and limited resources to make sure hundreds of athletes were prepared for competition. It was a great challenge that forced me to open my mind and constantly change my thinking in an effort to give the athletes the best opportunity to excel. And, like most coaches/trainers, I assumed I was doing a good job.

Interestingly, opening a private training facility for athletes has forced me to change my thinking again and look at the field in an entirely new way. It has been a real lesson for me that has implications for anyone in the business. It all boils down to one simple, yet often overlooked word – RESULTS. I finally learned the true power of results.

At my facility, getting results for our athletes is our top priority. Whether you are a personal trainer, strength & conditioning coach, athletic trainer, physical therapist, physician, chiropractor or business owner in an unrelated field, getting results should also be your top priority.

If you can get meaningful results for your clients, and more importantly, prove it, you will be successful in whatever career path you have chosen. If you can’t show meaningful results in a reasonable amount of time, you will always struggle. In this article, I am not going to explain how to get results. That’s your job. There are way too
many different goals and approaches to training to even begin talking about how to get results. What is important is that you can actually document the fact that you can produce results for the people you work with. This is where that simple tool I mentioned comes into play.

At my facility, we primarily train athletes for improved speed, agility, power and strength. Every athlete we train goes through a comprehensive evaluation of those areas at the beginning of the program. At the conclusion of the program (typically 6-8 weeks),
we re-evaluate the athlete and document exactly what kind of progress he/she has made. This simple process is the tool that could change the way you conduct business.

I know you’re thinking, “That’s it? That’s the tool? An evaluation?” While this seems like a very elementary concept, it simply is not being done by enough people in the business, and that is how I know that there are a lot of bad businesspeople in our field. The process of evaluation has an amazing effect on our athletes and benefits our facility in four very important ways.

#1 Credibility & Business Success

By consistently documenting our results through a thorough evaluation process, we have established credibility and developed a reputation for improving athletic performance.These results get people talking about our programs because they are satisfied. Satisfied customers talking about a business creates more business. If you can produce the kind of
results that people want, you’re on the right track. But, if you can consistently document those results, people will seek you out.

The kind of test utilized is up to you. You might use a scale, skin fold calipers or photographs for someone interested in making body composition changes. Strength tests, timed speed drills, or video taping may be more appropriate for an athlete looking to improve performance. You might even have to create a new test for a client with unique goals. Use your imagination and give your clients something they will find useful and interesting. As long as you know what you are trying to evaluate, you can always create an appropriate test. Seeing results from these tests can be very motivating for your clients and will help you develop a reputation for “getting the job done.”

#2 Trainer Motivation

Because we know that our clients will be re-evaluated at the end of the program, we are highly motivated to give every client our best effort every day. Evaluating a client’s performance is, in essence, evaluating the job you have done or the program you have created. Obviously, it is up to the client to actually do what you tell him, but getting him to do it is part of the job. It creates an incentive for the trainer to do everything possible to help the client achieve his/her goals.

This evaluation process also ensures that you know exactly what your client’s goals are. If you don’t know what the goals are, how do you know what tests to use to evaluate progress? This seems like common sense, but too often I see people working with the same trainer for years with the goal of looking good. They improve their cardiovascular fitness and strength levels, but they don’t look any different. Or, I will see a soccer player go to college, get bigger and stronger, but actually get slower. In both cases, there were inappropriate results. Sure, the trainer got results, but they were not appropriate for what the clients need/want. I cannot emphasize strongly enough how important it is to know exactly what your client wants before you initiate the training program. As the old saying goes, if you don’t know where you’re going, you may end up somewhere else.

#3 Is Your Program Working?

The third benefit of a consistent evaluation process is that it allows you to determine the effectiveness of your program. It is very important for a trainer to know exactly what is, or isn’t, working. If you find that your program is not producing the desired results, you then have the opportunity to make appropriate changes. If it is producing results, the
evaluation is a perfect opportunity to show your clients what kind of progress they are making.

Without an evaluation process, you’ll never truly know how well you’re doing as a trainer. Too many trainers and coaches just assume that what they are doing is perfect and that everyone is benefiting. Don’t fall into the trap of assuming that everything is working. If you don’t do any evaluation, you never truly know if you’re clients are responding to the program the way you intended.

#4 Client Motivation

While we all hope that the people we work with are intrinsically motivated, we know that this is not always the case. It is obvious that people are much more willing to work hard if they know that the work is producing desirable results. Allowing a client to see an objective measure of his/her progress at regular intervals often leads improved motivation to continue training. This can greatly improve the overall level of satisfaction with your program and will encourage the client to continually set new goals.

This brings us full circle back to the first benefit discussed – credibility and successful business. A client that is motivated to train with you because she is satisfied with her results is also a lot more likely to talk about you to other people. It’s all very simple and makes perfect sense. Even if you are in an environment that is not based on attracting
new business, having satisfied clients will always produce long term benefits for you and your career.

For something that has so many benefits, performing an evaluation is very simple, and is certainly worth the minimal effort required to implement. It can help your clients. It can help your reputation. It can dramatically help you succeed in whatever career path you’ve taken in this field. If you are not currently doing this, I encourage you to put
some thought into how it could work for you in your unique situation. If you already perform evaluations on all of your clients, take a critical look at what you’re doing and how you are utilizing this process. When implemented properly, this simple tool can put you on a new path to success in this business.

THE WINNING EDGE FOR ATHLETES
Jim Kielbaso, MS, CSCS
(from cyberpump.com & totalcoaching.com)

How To Be A Better Team Player
Encourage your teammates. Knowing that your teammates are supporting you builds confidence.

Be productive even when not in a drill. Pay attention to what your teammates are doing, so you
can learn from them or help them play better. Be willing to shag balls, get teammates a drink or do whatever is necessary to help the team.

Set a good example and be a hard worker. Intensity is contagious. Be the player that lights the fire.

Actively participate in matches, even when on the bench. Look for tendencies and weaknesses of
your opponent, provide positive feedback and support teammates.

Always do more than is expected of you. If you want to become the best player possible, take the time
to work on your weaknesses outside of practice, and encourage your teammates to join you.

Take Responsibility For Yourself
When you make a commitment to a team you must uphold your responsibility.

Manage your time well and do not spread yourself too thin.

Always make your teammates look good. If your teammate messes up, try to cover up the mistake by giving a little extra effort to make a great play. Your teammates will appreciate this and consequently want to work hard to help you.

Never give up, and hustle all the time. If your team sees you giving 100% effort, they are likely to join you in the fight.

Go for every ball, hustle is contagious.

When things aren't going as well as planned, don't blame others. Even if you do not think it was your fault, ask yourself what you can do to change the situation.


Communicate With Your Teammates
Always be positive. Athletes have enough reason to doubt themselves. Don't add to a teammate's anxiety by getting down on them.

Non verbal communication makes a difference. Give a high five, or pat on the back. Never hang your head.

After a teammate makes an error, give them support so they have the confidence to make the play the next time.

Wait for the proper time to bring up something with a teammate. Don't criticize a teammate in front of the team.

Help your teammates improve. If you notice a teammate making a mistake, don't let them continue to struggle. Find a positive way to help him/her play better.


Communicate With Your Coach
Discuss conflicts with your coach. Ask questions and take answers as well as criticism openly.

Never talk back to your coach. Remember that the coach is always trying to make you better.

Always ask questions if you do not understand a concept.

Relay your feelings to the coach, so he/she has a chance to modify the situation.

Always try to listen to what the coach says, not how he/she says it. While the coach is always trying to help, they may not always say things the way you would like to hear them.

Leser igjennom nå, takker for den.


Det intrykket jeg sitter med først nå er at de ikke tar spesielt hensyn til det faktum at "rapid movements" fører til økt evne hos de motoriske nerveenhetene slik at de rekrutterer større andel muskelfibre over kortest mulig tid, samt øker impulsfrekvensen via motonevronene, altså at "signalgivningen" blir forbedret.
Må fortsatt lese igjennom hele greia først da, men.

Opprinnelig skrevet av Ingar

Leser igjennom nå, takker for den.


Det intrykket jeg sitter med først nå er at de ikke tar spesielt hensyn til det faktum at "rapid movements" fører til økt evne hos de motoriske nerveenhetene slik at de rekrutterer større andel muskelfibre over kortest mulig tid, samt øker impulsfrekvensen via motonevronene, altså at "signalgivningen" blir forbedret.
Må fortsatt lese igjennom hele greia først da, men.

Er dette et et vitenskapelig bevist faktum? Har lest flere steder at man kan aktivisere like mange musklefibre i en muskel gjrnnom å utføre kontrollerte og smoothe reps så lenge belastningen er stor nok (og så lenge man belaster muskelen med lang nok TUT)!

Når man utfører ulike eksplosive øvelser så vil jo ofte muskelen bli belastet mye under en liten del av ROM'en og lite gjennom store deler av ROM'en og det kan vel ikke være optimalt?

Er det ikke belastningen som bestemmer fiberrekruteringen og ikke farten?

Opprinnelig skrevet av HIT

Er dette et et vitenskapelig bevist faktum? Har lest flere steder at man kan aktivisere like mange musklefibre i en muskel gjrnnom å utføre kontrollerte og smoothe reps så lenge belastningen er stor nok (og så lenge man belaster muskelen med lang nok TUT)!

Når man utfører ulike eksplosive øvelser så vil jo ofte muskelen bli belastet mye under en liten del av ROM'en og lite gjennom store deler av ROM'en og det kan vel ikke være optimalt?

Er det ikke belastningen som bestemmer fiberrekruteringen og ikke farten?

Det er nok bevist at personer som utfører bevegelser eksplosivt rekrutterer større andel muskelfibre via motoriske enheter synkront, i forhold til personer som jevnlig utfører mindre eksplosive bevegelser (som vil rekruttere muskelfibre mer asynkront og dermed tregere).

Det stemmer selvsagt det du sier. Motoriske enheter følger et størrelsesprinsipp, hvorav de minste (færre muskelfibrer) har en lav terskel for aktivering. Ettersom belastningen øker vil de større motoriske enhetene aktiveres progressivt i forhold til belastningen. De mindre er også mer sammensatt med tregere muskelfibrer, og de større til mer såkalte "fast twitch"-fibre. Selvsagt bestemmer belastningen fiberrekrutteringen, men det gjør også hurtigheten ved kontraksjonen, hvorav eksplosive bevegelser fører til økt evne i å rekruttere de største og raskeste først (ved enhver belastning, dette er altså hurtighet).
Og nå utfører ikke jeg løft og lignende eksplosivt, og er enig i at det generelt ikke har noe for seg. Det kan lett føre til skader bl.a., plyometrisk trening og sprinttrening i seg selv fungerer bedre.
Som sagt over, den hurtigheten muskelfibrene rekrutteres i avhenger bl.a. av impulsfrekvensen, som bedres ved å utføre bevegelser eksplosivt.