HOW TO DEVELOP RUNNING SPEED Mike Antoniades Performance

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HOW TO DEVELOPRUNNING SPEED!Mike Antoniades
Performance Rehabilitation Director
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Mike Antoniades

• Football Coaching
• Speed Coaching
• Sport Dimensions
• Speed Workshops
• University Lectures

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Who are Sport Dimensions what do we do?
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Who are Sport Dimensions?

• Performance Training (Speed, Strength Power
  Conditioning)
• Individual
• Team training
• Coach the Coaches
• Rehabilitation Training
• Knee, Back, Shoulder, Lower Limb
• Protocol Development
• Prevention
• Movement Training
• Biomechanical Analysis Correction
• Performance Rehabilitation Team
• 3 Physios, 4 Performance Rehab Trainers, MA

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Who do we work with?

• Professional athletes from football, rugby, track
  field - Chelsea FC, Chelsea Academy - Stoke
  City, Fulham, Tottenham- Ipswich Town, West
  Ham- Crystal Palace- Blackburn- QPR- Wolves-
  Bath Rugby- WASPS- Harlequins
• USA, Europe
• Recreational Athletes
• Non - Athletes

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Speed!

• What are talking about?
• What do we want?

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Sprinting or Sports Speed?

• Coaches Conditioning experts
• Biomechanics of the sport
• Straight Line Sprinting
• Multi-directional Speed
• Differences between Sprinting Sports Speed?

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Sprinting

• All movements pre-planned
• No unknowns
• ONE Reaction Time
• No Contact
• Explosiveness
• Acceleration-Maximum Velocity
• Forward Movement

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Multi-directional Speed

• Movements not planned Mostly Reactive
• Football, Rugby, Gaelic
• Reaction times
• Change of Direction every 4-6 secs
• Planting Pivoting
• Acceleration Deceleration Acceleration
• Jumping Landing
• Four Components of Speed
• Quickness, Reactive, Active, Complex
• Maximum velocity?

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Sport Specific Speed

• Sport is a series of Movements
• Pre-planned Track Field
• Reactive in Multi-directional sports
• Speed most valuable of qualities
• Speed is series of Motor patterns

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Speed is a Skill!!

• Dispel some Myths
• Not something you are born with?
• Genetics
• Speed is a skill you can develop
• Athletic development
• Sport Specific development
• Can be taught from the age of 7!

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Running Sprinting Technique

• Sport Specific - Running Biomechanics
• Similarities in running Style
• Football, Rugby, Hockey, Gaelic, Basketball
• Creates Muscle Imbalances
• Affected by Injury
• Junior athletes
• Not Taught biomechanics
• Sport Specific Speed

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Running Sprinting Technique

• What can you see?
• Biomechanical Analysis
• Video Analysis
• Video Clips

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Common Running/Speed Weaknesses

• Bouncing
• Heavy landing
• Arm movement
• Over-striding
• Using the Hamstrings (Not!)

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Common Multidirectional weaknesses

• Muscle imbalances
• Dominant to Non-dominant
• Heavy landing
• Arm movement
• Turning preference
• Planting Preference
• Using the Hamstrings (Not!)
• Slow feet Quickness

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Key factors in developing Fast Athletes?

• The Optimal training Period
• Who
• When
• Why
• How
• The Neural Stimulus
• Training the neuromuscular system
• Motor Development
• Movement Patterns
• Sport Specific Speed Training
• Quality of Technique Intensity

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Training the Neuromuscular system

• Positive Movement patterns
• Motor engrams
• Quality of movement
• Technique of the movement
• High velocity movements
• Fatigue of the CNS
• Muscle imbalances

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Quality of Movement

• Quality of movement
• Running Technique
• Multi-directional Technique
• Train the movement not the muscle!

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How do you develop Sport Speed?

• Correct biomechanics for the sport
• Neuromuscular development
• Increase in coordination agility
• Increase in functional strength

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Relationship between Speed Injury Reduction

• Biomechanics Injury
• Speed Biomechanics
• - Speed Injury Reduction
• Sports Specific Speed
• How you train SSS
• Low load V High Load
• Static V Dynamic

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Learning Process

• Motor Patterns
• 400-500 Hours for Unconscious Comp.
• Neural Maps
• Phantom Limb Phenomenon

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Coaching Children U14

• Children are not mini adults
• Optimal Age for movement training
• Coordination Agility
• Lactate runs

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Coaching Vs Training

• Coach to improve!
• Quality not Quantity!
• Correct Bad movement.
• Coaching Attitude
• Focus on the positive.
• Know how we learn.

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Stages of Learning

• Unconscious Incompetence
• Conscious Incompetence
• Conscious Competence
• Unconscious Competence

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Questions?