First things first, learn a first step.

Some of my favorite posts are when topics of discussion more or less happen by coincidence.  For example, I was teaching a class a few weeks ago and my athletes were on the younger side around twelve to thirteen. The NFL Combine was in full swing, which generated a lot of enthusiasm among the kids coming into the center. I had a few kids ask, “Why don’t we work on three-point start like they do on television.” Before explaining, I asked the kids what sports they currently play. A few responded with baseball and a few with basketball. Not a single kid played football. I explained to them in almost every team sport you will accelerate from a standing position. I continued to explain that we spend most of our time learning how to apply acceleration forces from a standing position because it is most applicable in game scenarios. All of the kids then gave me that look of, “touché coach”. However, I could see that one of my kids went deep into thought. Finally, he looked at me with a grin and said, "Well, we do not have sleds attached to us on the fields!?"

This is the type of class that I love. I love when an athlete has the desire to learn to get better as well as the drive to work to get better. I explained to them, “the sled helps us not only stay in our 45 degree acceleration angle, but then it also requires us to apply greater force into the floor allowing us to increase our ability to run faster when the sled is removed.” I reminded them of the policy, "Big Force, Proper Direction, Quickly as Possible, Optimal Range of Motion." Now, some of this information might be a little advanced for these kids but you could see their curiosity and desire to understand why we train the way we do. I am challenging them to understand the science behind our training and they are stepping up to the challenge of learning as much as they can.

One day I come into work and one of my staff members says to me, “I found an awesome website, it is kind of like your coachingspeed.com, but I definitely like their logo better.” (Nothing like a competitive comment to get me back to the drawing board!) He continued, “They also post up pretty cool articles that scientifically validate what we do. If you want to read some cool scientific article, I would absolutely recommend natureofspeed.com.” So, I went to check it out, and their Facebook post was titled, "If you are under the supervision of a coach or training system that does not incorporate sport science into your speed development, run away!" Check out the abstract from the Journal of Strength and Conditioning:

Relationships Between Ground Reaction Impulse and Sprint Acceleration Performance in Team Sport Athletes

Kawamori, Naoki; Nosaka, Kazunori; Newton, Robert U.

Journal of Strength and Conditioning Research . 27(3):568–573, March 2013.

doi: 10.1519/JSC.0b013e318257805a

Abstract: Kawamori, N, Nosaka, K, and Newton, RU. Relationships between ground reaction impulse and sprint acceleration performance in team sport athletes. J Strength Cond Res 27(3): 568–573, 2013—Large horizontal acceleration in short sprints is a critical performance parameter for many team sport athletes. It is often stated that producing large horizontal impulse at each ground contact is essential for high short sprint performance, but the optimal pattern of horizontal and vertical impulses is not well understood, especially when the sprints are initiated from a standing start. This study was an investigation of the relationships between ground reaction impulses and sprint acceleration performance from a standing start in team sport athletes. Thirty physically active young men with team sport background performed 10-m sprint from a standing start, whereas sprint time and ground reaction forces were recorded during the first ground contact and at 8 m from the start. Associations between sprint time and ground reaction impulses (normalized to body mass) were determined by a Pearson's correlation coefficient (r) analysis. The 10-m sprint time was significantly (p < 0.01) correlated with net horizontal impulse (r = −0.52) and propulsive impulse (r = −0.66) measured at 8 m from the start. No significant correlations were found between sprint time and impulses recorded during the first ground contact after the start. These results suggest that applying ground reaction impulse in a more horizontal direction is important for sprint acceleration from a standing start. This is consistent with the hypothesis of training to increase net horizontal impulse production using sled towing or using elastic resistance devices, which needs to be validated by future longitudinal training studies.

So getting back, this post was generally directed towards my curious kids I had the discussion with. If you did not believe me then, believe me now! After that initiation into acceleration the ground forces were greater as we got closer to the 10-meter mark. I always teach our athletes, “The first step is extremely important in setting up successful acceleration.” It will be harder to be great at 10 meters with poor form in the beginning. If your mechanics cause you to transition and start to rise too early the force horizontal force application will not be great at 10 meters.

I love when science makes a speed program come to life, and I love when what is being taught is validated.

Keep working hard, Keep working Smart, Keep Coaching Speed

-Adam 

The Pesky Piriformis

Distance Runners, Cyclists, and Athlete's that compete in the sagittal plane are prime candidates to run into Piriformis Syndrome. Piriformis Syndrome is a neuromuscular disorder that occurs when the sciatic nerve is compressed or irritated by the Piriformis muscle causing pain, tingling and numbness down the glute along the pathway of the sciatic nerve descending down towards the lower leg. The best way to rid this is by making the Piriformis flexible and strong.


Here are a few dynamic/static stretches:

Here are a few good strengthening exercises:

A little bit further down the progression scale:

Protracted Shoulder Girdle Part 2

In Part 1, we described exactly what a Protracted Shoulder Girdle was and what causes this imbalance. Now, let us discuss the best ways to attack this problem. We know that there is a combination of Serratus Anterior, Pectoralis Minor, Pectoralis Major tightness and/or a weakness in the Mid-Trapezius, Rhomboids, and Rear Deltoids.

The diagram below is to show you where those muscles are located in case you are not aware.

 In order to find out exactly which muscles are causing the problem my suggestion is to contact either a Physical Therapist, or a Strength and Conditioning Coach or Trainer. If we are talking in generalities these are some exercises you can use to help your problem. You can email me directly at coach.szuch@gmail.com. 

If you do in fact have a Protracted Shoulder Girdle you need to understand that this imbalance did not happen over night and the fix will not happen overnight. My philosophy behind stretching is simple, "Once a day, do not bother. You are wasting your own time. Two times a day, we are getting a little better. Three times a day, you will see a change."

These are my personal favorites to strengthen your Mid-Trapezius, Rhomboids, and Rear Deltoids.

PRONE BLACKBURN'S

SUPINE NO MONEY

PRONE "Y"

I found these two videos from Brent Brookbush on YouTube to help with the release of Pectoralis Minor, Major. Brent does an excellent job explaining how to correctly perform each exercise. Check him out at http://www.b2cfitness.com/ 

Wall Drill (The Basics)

The more I search the Internet to find videos on Acceleration Wall Drill, the less I actually see it being coached. The only things I feel being stressed are rapid fire speed and move as quickly as possible. Do not get me wrong those are two key things in order to make an impact on the Nervous System and a key way to make a change on how their muscles fire. Athlete’s need to understand this, there is a lot more going on with the wall Drill, then that. A few things need to get done correctly prior to moving rapid fire, and moving like a crazy maniac.  

Stance:

1.  Hands are finger tips up, shoulder height, shoulder width apart on the wall, use something sturdy. It is very similar to a push up position.
2. Eyes are set in between the hands to aid in neutral spine.
3. Feet Hip width apart.
4. Feet are walked back so that the body is in a position approximately 45 degree angle.
5. Heels should be pressed down towards the floor creating our “Credit Card Rule” (Dorsiflexion)
6. Abdominals are Draw-in, which cause the hips to tilt slightly in a posterior direction.

Start by getting in this position and holding.

Ready Position: (Punch)

1. Repeat Stance protocol
2. Focus is Hip Flexion prior to Knee Flexion
3. Making sure that when 90 degrees of Hip Flexion is achieved stance position has not changed.
4. Tibia, both air and ground are parallel to each other, both at an approximate 45 degree angle.
5. Return to Stance.

Start slow with a longer isolated hold, use a 3 count to start and decrease as athlete’s show competence.

That is extremely basic, but extremely important. It is hard to believe that so many athletes are unable to “Punch” their knee up and maintain their Draw-in, and come to 90 degrees of Knee Flexion without a postural change. If you cannot do it stationary, you cannot do it moving. If you cannot do it slow, you will not do it fast. Start here and progress, for more STAY TUNED!

Combine Prep: 3 pt Start

The NFL Combine, a national invitational camp designed for scouting college athletes for the NFL, has presently overhauled one of the nations biggest realms of business in the Sports Performance Industry. Business’ such as the IMG Academy, Parisi Speed School, Bommarito Performance, Velocity Sports Performance, Athlete's Performance, are all spending countless man-hours assessing movements, designing programs, coaching athletes, lifting, moving, etc. in preparation for the NFL Combine. Athletes have dedicated themselves to excellence both on the gridiron and through a pre-season series of strength, power, and speed assessments in order to solidify their future and worth on the NFL level. Today, we raise the bar again with the birth of the “High School Combine” era. This era is a booming production with combines in our area such as the, National Underclassmen Combine, Under Armour Combine, Nike SPARQ Combine, etc. in which young athletes aspiring to become NFL players are displaying their talents for what is next: a college scholarship.

How can you rise to the challenge?

           

Speed is “measured time” in which most sprint races come down to tenths and even hundredths of a second. A good NFL scout will adamantly explain the difference between what two-tenths of a second could mean. It could be the difference between a first or second round draft pick and multiple millions of dollars during contract negotiations. The saying, “Speed Kills”, is absolutely true; it can be lethal to a scouting report and recruiter opinion or kill a draft stock.

So let’s talk about speed:

            Loren Seagrave is a renowned Speed and Conditioning coach, whom I have had the pleasure to hear in lecture and work with in practical application. Loren proposed four important and interdependent categories that relate to all components of Speed Training.

1.      First, and generally most emphasized is the “Big Force” component. This component stresses the ability to apply as much force in the ground as possible. In terms of Sports Performance, I always preach that the more force you are able to put into the ground, the stronger you need to be to stop that force eccentrically.

2.      The next component to be highlighted is “Short Time”. The ability to generate a large force is only half the battle. As discussed earlier, speed is always measured in the element of time so it needs to be done over a relatively short period of time.

3.       The third component discussed is “Proper Direction”. Forces should be forward/backward and not lateral. This component is part of my inspiration in creating CoachingSpeed.com Proper Direction and Short time are the reasons that maximum performance barriers are reached in athletes.

4.      The fourth and final component is “Optimal Range of Motion”. Limbs achieve certain heights and distance and no higher.

When all of these components are learned and organized in the correct manner, movement performance potential is maximized.

When coaching speed, we always teach technique first and then utilize these techniques in a practical application.

The 3-Point Start

Today, the topic is the 3 pt. Start and first I will explain the stance:

The most common error and hardest concept to understand is, “Where do my feet go”? In the athletes I have trained in the past, there is one common set up point, the “Front Foot”. First, we need to decide which is the dominate ‘Front Foot’?? Two rules of thumb I use is:

1.      Ask your athletes to cross their arms. The arm that gets to the body faster and is underneath represents their “Quick Side”.

2.      Ask your athlete to stand tall and close their eyes. With their back facing me, I will give a little push and watch to see which foot they use to step in front and recover their balance.

Now that we have established their ‘front foot’, let’s talk about foot placement:

            The Front Foot should be set up one sneaker-length from the line where the hand is going to be placed. That back foot will require a little trial-and-error, but I try to set my athlete’s up based on the study done by Harrison & Comyns at the University of Limerick, Ireland.  I ask my athletes to place their knee somewhere between mid-foot and toe of their strong side/lead leg. (Most people would refer to this as a Medium Stance). The rest of the secrets and analysis to the 3 Pt. stance can be explained in person.

Do you want to enhance your 3-point stance and your 40-yard dash?

Check out my facility, Velocity Sports Performance in Mahwah, New Jersey or Contact me using the ‘Contact Tab’ on the side for more information.

Work Hard, Work Smart, and keep Coaching Speed.

-Adam

IF YOU CANNOT PUNCH, YOU CANNOT DRIVE

The terms we use in our center, “Punch AND Drive”, describe the Hip Flexion and Hip Extension actions that are crucial components in the Acceleration Phase of Movement. ‘Punch’ is a cue for an explosive hip flexion movement, whereas, ‘Drive’ is the counterpart cue for Hip Extension and the ‘driving’ force! I enforce a great deal of emphasis on these two actions and as I preach them it reminds me of the recent T-mobile commercials. An interviewer sits around a table with a few elementary-aged children and they discuss speed. One little kid imagines strapping a cheetah to his grandmother’s back to make her faster. It is pretty entertaining.

One absolute guarantee in life is, that as we age, our body will lose a few things. Understand, I am not ignorantly referring to year-to-year changes but instead, decade-to-decade. Over time, we lose three vital aspects to movement: strength, power, and mobility. Anatomically, we have 5 muscles that aid in Hip Flexion and based on the their locations of origin, these muscles can either help all the way or part of the way.

The muscles that insert at the iliac crest (Tensor Fascia Latae, Rectus Femoris and Sartorius), can only assist part of the way. Confused?? In other words, if they connect at the hip, they can only lift to the hip and not beyond. If these muscles can generate enough force, they will propel the movement higher then the hip, but without momentum they will stop at hip level. Still with me??  The other 2 muscles (which give us a total of 5 potential movers involved in Hip Flexion) are the very popular psoas and iliacus. The psoas has an origin on the lumbar spine whereas the iliacus has its origin on the posterior of the ilium. The psoas and the iliacus are the only hip flexors capable of bringing the hip above ninety degrees. 

A great test for an athlete to discover if he/she has an inactive psoas: Take his/her foot and put it on a box that brings them to a point above 90 degrees of hip flexion;  ask him/her to  activate these muscles by hip flexion off the box and hold for 10-15 seconds.  Check for the following:

1.                          Lumbar Spine Flexion: Make sure that the athlete does not compensate by flexing their Lumbar Spine. One of the most prominent signs of an inactive psoas and lack of hip flexion is flexion in the lumbar spine (which is a leading cause of disk injuries!!!).

2.                          ‘Quad-Dominance’: If the athlete does not have the Psoas and Iliacus strength and mobility to produce hip-flexion, then the Rectus Femoris (Quad) may over-compensate to produce the hip-flexion movement (which is a leading cause in quad & knee injuries.)

So before I take you on an even longer tangent into the science behind these movements, the fact of the matter is that in this day and age of Sports Performance and Strength Training, there is a huge emphasis placed on training the ‘Drive’ Phase of Hip extension. Consider some of the hip extension exercises such as squat, deadlift, power clean, lunge, etc).

Where are your exercises focused on hip flexion??? ::Cricket Cricket::

Don’t take this out of context. Yes, there is Rectus Femoris Activation at some point in each of those lifts mentioned above but, is this quad-activation being used for hip flexion or knee extension?

Hip flexion is not the primary focus, which is a main contributor in psoas and iliacus deficiencies. Another contributor is the daily routine of many who sit behind a desk all day. This is not a knock on adults because kids spend a majority of their day sitting behind a desk at school as well. Therefore, in our Active-Dynamic Warm-ups and Speed Training, we spend a lot of time working on our ability to ‘Punch’ rapidly and efficiently to make sure that our pesky psoas has strength and mobility!!

Understand this, if you spend all your time and energy on developing your Hip Extension and ‘Drive’ phase but not consider the ‘Punch’ phase, then it is time and energy wasted. This is the main reason an athlete who, in the off-season, only lifts weights but does no running and is surprised by that mysterious “quad pull”.

You cannot have Drive without Punch!!!

Want some more information on Hip Flexion exercises?

Check out my facility, Velocity Sports Performance in Mahwah, New Jersey or Contact me using the ‘Contact Tab’ on the side for more information.

-Adam

Protracted Shoulder Girdle and Shoulder Pain Part 1

Before we start lets talk about what too much pressing and not enough pulling does to the shoulder girdle.

Protracted Shoulder Girdle

Is the easiest way to describe that is the shoulders are pulled forward too far. This does a lot to way the shoulder functions when the shoulders are pulled forward the size of the sub-acromial space is made smaller, which could lead to impingement. What has really happened is the way your muscles work in the your body is with or against their opposite muscles. The easiest ones antagonist muscle groups for most people to relate too are bicep, and triceps, or quadriceps and hamstring. Essentially from over use and lack of flexibility the shoulders now sit too far forward, which will decrease the efficiency and strength delivered in pressing exercises and increase injury. This tightness will prevent retraction of the scapula. A common sign is winged back, that is very easily seen or felt by either being able to take your finger tips and being up to touch and feel the edge and underside of the scapula or the scapula protruding through the skin.

Stay Tuned for tips to correct a protracted shoulder girdle and all the syndromes that go along with it imbalance.