Top 15 Exercises for Speed/Power

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Top 15 Exercises for Speed/Power

• Chris Mattingly
• Lake Stevens High School
• Lake Stevens, Washington

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The only difference between a rut and a
grave is the depth.

• What current exercises are you using?
• Why are you using them?
• Are they addressing needs/weaknesses?
• Relative Strength!

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How to determine your exercises

• Examine the sport movement
• Is there a deficiency? If so where?
• Determine the performance gap.
• Prescribe the correct exercise for the gap.

Tanya Pater, LSHS grad 11.71
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VIKING TOP FIFTEEN

• Back Squat
• Hang Clean/Hang Snatch
• Reverse Hypers
• Glute Ham Raise
• Pullups
• Vertimax
• Pulls/Deads
• Single Leg Split Squats (Bulgarian Squats)
• Step ups (and variations)
• Power Runner
• Sleds (variations second presentation)
• St. Leg Dead Lift
• Bench Press
• Weighted Ab/Core Work
• Lunges (and variations)

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BARBELL SQUAT
Box Squats - Chains, Bands, Wt. Releasers Front
Squats Back Squats ½ Squats (not much)
Ashtin Mott Senior LSHS 100 10.7, 200
22.21, 400 48.8 (s)
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OLYMPIC MOVEMENTS(Hang and Power)
Issac Molstre 1474 yards. 100 11.1 400
50.64

• Push through heels
• Hips/Shoulders rise at same rate
• 2nd pull faster than 1st
• Triple Extension

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REVERSE HYPERS
Single leg/Isolation
Regular
Elise Page 800m 220.04
Taylor Cochran Senior Soccer
2x All State Midfielder
Signed with UCLA
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GLUTE HAM RAISE
Single leg/Dynamic
Regular/Iso
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PULL UPS

• Very good indicator of relative strength
• Upper body mechanics/force drastically influence
  lower body mechanics/force.
• Proper arm carriage/action and backside mechanics
  (rear delts, rhomboids, lats).
• Postural integrity.

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VERTIMAX

• Used in place of total body movements and in
  addition to lower body movements (ex. Squats)
• Very good developer of lower body power and hip
  extension.

David McMurray East/West Football 226 - LJ,
11.1 100, 22.4 200 49.0 400 (s) 34 Vert.
(vertec)
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PULLS/DEADS

• Used from Hang or Deck
• Hamstrings, glutes, erectors
• How much weight?
• Used as Speed or Max Effort
• Deads St. Bar, Snatch grip, Trap Bar

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SINGLE LEG SPLIT SQUAT(BULGARIAN SQUAT)

• Excellent for hamstrings, glutes, hip
  musculature.
• Good Uni-lateral exercise.
• Tough on VMO
• Stretch on back hip flexor.
• Glute/QuadFlexS.L.

Raelynne Lee Senior LSHS Soccer 2x All Area
Midfielder St. Johns University Signee
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STEP UPS
Brittany Aanstad 2x State Champion Javelin
H.S. 15th Nationally _at_ 146-1
55 1/4 HJ, 110 PV, 179 LJ
Great Unilateral movement Glutes, Quads,
Hamstrings High Box Dont kick off back foot -
Can try st. leg and dorsi flexed (not here of
course!)
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POWER RUNNER

• Trains hamstrings as hip extensors not as knee
  flexors as well as glutes and quads.
• Can also be used in a running fashion or dual leg
  drive.
• Bands can be added for a more dynamic movement.

Runner
Reverse Leg Press
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SLED DRAGGING

• Single leg walking (front/back) for hip flexors
  and glutes.
• Lateral slides.
• Walking (front/back)
• GPP phase
• Imagination!

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STRAIGHT LEG DEADLIFT

• Great Hamstring developer.
• Flexibility
• Lighter weight 40 squat max
• All kids can do these.

Joey Bywater State Champion 3200 M
_at_ 903.97 All-Time State Soph. record by 5 seconds
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BENCH PRESS

• Increase upper body strength/power
• Not only how much liftedbut more importantly how
  fast you are trying to move it!
• (ex. 135 vs. 300)
• Maximum Effort (ex.)
• Board Press
• Floor Press
• Bands

Bill Gillespie, Head Strength coach Liberty
University 801 lbs.
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WEIGHTED CORE/AB WORK

• Some kids can do 1,000 crunches but cant jump to
  a conclusion.

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LUNGES

• Mimics running motion
• Strength, Balance, Stability, Flexibility
• Barbell, D.B. Sleds
• Distance or reps

First Top Speed Lunge Second Acceleration
Lunge
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BUT WAIT, THERES MORE!

• Romanian Deadlift
• Back Extensions
• Good Mornings
• Pull Throughs
• Power Wheel curls
• Sprinters
• Weighted Hip Pops

Sprinters
Power Wheel curls
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Thank you for your time and patience!
Chris_Mattingly_at_lkstevens.wednet.edu 425-335-1515
Lake Stevens High School This presentation will
be posted on our Track Website. http//viking.lkst
evens.wednet.edu/sports/track/index.html