Two Drills to help you Run Faster

On Track Physical Therapy featured at The Barbelll Physio. Read HERE for full article.

Speed is one of the most sought after traits of all sports. The fastest athletes have a unique ability to relax. Relaxation and removal of tension in unwanted areas is the key to running faster. It takes an enormous amount of practice and repetition to learn this quality. Strength training requires an enormous amount of tension through the entire body with the majority of the lifts. For this reason, training a strong athlete to relax while sprinting is much more difficult than training a fast athlete to become stronger. Sprinting is also a skill that is very hard to coach. Giving someone a lot of cues on what they should be doing with their arms and legs while sprinting is actually harmful for speed development and can slow the athlete down. When considering training youth athletes, coaching cues should be at a minimal anyways. Youth athletes are in a stage of exploration/trial and error, the last thing you want to do is overwhelm them with information they cannot properly digest yet. Sprinting is a simple exercise you can perform with youth athletes that requires minimal to no cues except “Go”, “Move”, or “Fast”. You can get creative with variations such as momentum starts, kneeling starts, or lying face down starts. All of these give the athletes different stimuluses of various joint angles and will help teach them (without coaching) which angles are most effective for creating speed. Finally, sprinting is an easy way to create an environment of competition. What’s the easiest and quickest way to get the competitive juices flowing? Simply telling a kid “lets race!”

How to run faster - part 1: Momentum Start.

The momentum start utilizes a little bit of momentum at the starting point of your sprint so the weaker athletes can obtain proper shin angles to start getting a feel for efficient sprinting mechanics while they are working on developing strength.

How to run faster - part 2: Kneeling Start.

The kneeling start is a good progression to the momentum start once the athlete has developed a sound foundation of strength. A kneeling position prior to the start of the sprint requires a lot more force application to get up off the ground. The kneeling position will also force the athlete to rock forward and obtain a good forward shin angle that is needed for acceleration.

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Youth and High School Athlete Training Program

Long term athletic development and youth athlete training programs are hot topics right now to discuss. During this webinar we will discuss:

• How youth sports ended up in this short term goal oriented mindset
• The importance of skill in sport
• Variability of movement
• Creating a long term athletic development plan
• General Physical Preparedness
• Letting the movement teach the lift
• Prerequisite/Progressions
• Are Olympic Lifts needed?
• Sets and Reps
• Growth Spurts
• Deceleration Training
• Why youth athletes don't warm up?

To pick up your copy of the "Reign Superior Athletics" Training System, head on over HERE

WHAT YOU GET

FIFTEEN Different Programs For The Price of One - As previously mentioned, there are 5 different levels the athlete will progress through. The training system includes multiple workouts per level. Workouts in the weight room to make you stronger and more powerful! As well as workouts on the field/court to make you faster and more explosive!

Step By Step Training Programs - Every rep, of every set, of every exercise is included for you here in the training program. Quite simply, we left nothing left to chance! All you have to do is show up and follow the program. That's it! Most importantly, every aspect of your training is accounted for. That includes your mobility/flexibility training, power training, strength training, speed training, and conditioning training. All the work is done for you, all you have to do is show up and put in the work!

Video Demonstration/Exercise Database - How much better would your training be if I could coach you through every single exercise? In person training can be expensive, upwards of $100 per training session. This option is not feasible for everyone. This program gets you access to high quality training for the fraction of the cost. Every single exercise in each workout has a video linked to show you exactly how to perform every movement with cues to make sure you're doing them with perfect form!

Warmup/Mobility Routines - The mobility warmups programmed into every workout will assure you that you can perform all the exercises programmed in each workout. It also makes you a much more resilient athlete, allowing you to stay on the field or court competing! I always tell my athletes that the fastest way to lose athleticism is to get injured. Unfortunately some injuries happen, this is the nature of sports. However, having a background in physical therapy allows me to program exercises in a way that will reduce the risk for injury! Keeping you in the game longer so you can continually improve your game.

Nutrition - Quite simply, nutrition is the fuel for your body to grow and recover. Without a solid nutrition plan, a lot of your efforts in the gym can go to waste. The problem with most nutrition programs is they make it extremely hard and time consuming to follow without breaking the bank. We give simple, cost and time friendly suggestions for high school athletes that make nutrition planing a breeze.