Lacrosse Speed Training
- First Step Explosiveness
- Short Burst (Defense & Offense)
- Speed Endurance
- Rapid Change of Direction
- Collision and Balance
- Customized Program for Each Athlete
Want To Improve Acceleration? Use Your Terrain
Hills – A great way to improve acceleration. They can provide the resistance athletes need to develop better and more efficient propulsive force when running. When choosing your hill keep in mind the following;
A. Use a distance between 10 -30 yards
B. Steeper slopes lend towards the power end of the curve shallower slopes towards the speed end. So decide which trait is most important.
C. Find a smooth, consistent surface, it will be safer, with less interruptions in your running pattern and allow you to keep form and focus on your running.
Stadiums – Provide another form of external (environmental) resistance. Like hills the slopes can vary (affecting power output) as well as the spacing which can effect stride length. With stadiums you can;
A. Change your stride length by skipping steps. Thus teaching new patterns or ingraining proper ones.
B. Allows you to pattern a certain rhythm while focusing on speed.
You don’t have to own the latest training gadget to improve your acceleration. Look around, use existing terrains and structures. Slopes, and grades of varying surfaces and degrees can be used. Focus on your execution and technique and your off and running.
Tennis Ball Sprints – Build First Step Explosiveness
PROJECT SPEED
Mission: First Step Explosiveness
Drill: Tennis Ball Sprints
Sport: Baseball, Football, Basketball, Soccer, Lacrosse, Softball, Volleyball, Tennis
This drill works on two things, your reaction time and your ability to start explosively (first step).
You will need a partner and a tennis ball. Stand facing your partner with a minimum of 10 feet between you.
Get in an athletic stance – Feet hip-width apart, weight on the balls of your feet, chest up, slight bend in your knees and hands ready.
Your partner holds the tennis ball at shoulder level and drops it. Run to the ball as fast as you can and try to grab it before it bounces twice.
If you accomplish that, to increase the difficulty have your partner move back one step or lower their arm.
Cues:
- Get hands moving first.
- Lead step should shoot towards the target (ie ball).
- Initial movement (knee/foot) should be be forward not up.
- Be aggressive!!!!
Aaron Thigpen is the Owner of Gamespeed Sports. A former world class sprinter he has worked with numerous athletes from all sports over the past 25 years. Want “Speed for Your Sport?” check out “Project Speed” for tips, drills and exercises. You can contact Aaron at […]
Training The High School Female Sprinter- Three Considerations
I’ve been speed training athletes for over two decades now. I can say this for sure. There is no one size fits all, athletes differ in so many ways. The simplest is in gender. In general, training track and field sprint athletes is usually done by lumping both male and female athletes together. The only real considerations may be modifications of reps, distances, sets, or pace prescriptions. However, I’ve found to successfully and thoroughly develop a young female sprinter takes more consideration. In my experience certain considerations are really important in the preparation phase. Some concerted effort in just a few key areas can pay dividends for the young sprinter and separate her from the pack.
Three Key Considerations Include:
Foot & Ankle Strength– In my experience I’ve found that female athletes tend to suffer more from lower leg and foot injuries such as stress fractures, or shin splints. Putting together a lower leg strength protocol can result in a stronger, stable (stiffness), lower leg complex . I suggest coaches implement barefoot walking drills, calf exercises, and balance drills.
Block Work – Many female athletes come to highschool track with little to no experience using starting blocks (read Starting 1,2,3). There needs […]
Pitching Velocity – If You Want to Join The Arms Race Pick Your Program Carefully
Velo….Velo….Velo…. It’s the buzz word that has everyone one clamoring to Pitching Velocity Programs all over the country. Full disclosure, having a Pitchers Off Season Program myself (Top Gun & Young Guns) I am not here to promote or bad talk any program out there. What I want to do is make parents and athletes aware of how to stay safe and healthy. As a performance trainer for over 25 years I won’t say I’m a founder but I was involved in the early development and influence of some of the first Power/Velocity Throwing programs developed in this country back in 2001-2002.
So I have seen the inception and the evolution of these programs in its many forms. Due to its explosion and high demand there are some trends that I find disturbing and the buyer should be aware. I would say go to the internet to research the modalities used in many of the programs but there are very few “independent” scientific studies done from researchers who are not at the same time promoting their own programs. Not to say they are being dishonest in their findings but they do have skin in the game. There are as […]
What Does Fast look Like? Depends on What you Need.
By Aaron Thigpen, Gamespeed Sports June 2020
When developing a speed program consider all aspects of how to play the position.
Here’s an example of how I might breakdown the Speed Considerations for an athlete at Gamespeed:
| Sport: Baseball | Sport Specific Performance |
| Position: Short Stop | |
| Running Speed | Home to first base, Extra Bases, Steals |
| Arm Speed | Velocity of throws from fielding pocket to first base |
| Multi Directional First Step Quickness | Getting a jump on a ball in play |
| Hand Quickness | Transfer from catch to throw |
| Decision Making | Reading the situation to make the appropriate play |
Once you’ve identified the areas then you can put a training plan into play to improve them. So we […]
Going Nowhere Fast? – Using High Speed Treadmills
Being a former professional caliber sprinter for 20 years and performance trainer for over 25 years I’ve used just about every device known to man to improve speed. I’ve seen them all come, go and come back again. So whats back? High Speed Treadmills. Well kinda, with the shelter in place ordinances athletes are looking for ways to keep up their speed training. So I decided to give them another look and did some research. I had tried high speed treadmills in the past albeit 15- 20 years ago when I was competing professionally. I was not impressed and didn’t see the real world correlation between running on a motor assisted treadmill and sprinting over ground. Generally, I found that your mechanics were different (actually improper) and you didn’t produce ground forces in the same way . Today it seems thing haven’t changed much with the newer models. The pitch hasn’t changed either, Youtube videos and testimonials from trainers, athletes and parents touting their athletes improved such.. and such.. miles per hours..etc.. etc. Usually posting speeds at miles per hour they can nowhere get close to over the ground.
A recent independent study seems to suggest their ineffectiveness is still the […]
Designing Your Shelter In Place Gym
There’s a BOOM of gyms opening up all over the country. Unfortunately their in garages, bedrooms and back yards.
SIP (Shelter In Place) It’s a reality for everyone. What can an athlete do to stay in shape? Everyday I’m getting more and more calls from clients who want home programs. Their equipment status ranges from none to full blown gyms. So what can you do? Answer is, quite a bit. You can sustain or maybe even make gains with the proper program, attitude, minimal space and equipment.
Here’s some “Inside Game” suggestions on how to navigate SIP training.
Minimum Space – An 8’x8′ space is great for lifting, cardio, agility and range of movement activities.
Floor Surface – Use what you got but if you are doing lots of jumping maybe find a grassy, carpeted space or place a mat down (rubber preferred).
Equipment
None – Body weight exercises are a great place to start. Calisthenics, plyometrics (jumps), aerobics, partner resistance can all be accomplished. There are hundreds of exercises and variations.
Weights – Dumbbells or Kettlebell’s are great and very versatile. Don’t get a whole set just get what you need 2-3 pairs would be fine.
Medicine Balls – There are a variety or types. I suggest […]
If Your Not Being An Athlete Right Now, STOP Eating Like One
Look Covid19 has thrown us all for a loop. Our daily routines have been turned upside down. As athletes we become creatures of habit with schedules and training routines. We also have nutrition plans and schedules. At least those of us who are serious. Our bodies adjust to these patterns mentally and physically. We become hungry at the same time of day so we feed that response. Some of us as much as six times per day. Well if your not working out or you have a reduced training schedule to avoid eating too many calories you will need to modify your eating habits accordingly.
Some things to keep in mind:
Avoid crimes of opportunity: Around the house more, around the fridge more don’t let more access turn into more calories.
Stay disciplined: Set a new schedule and stick too it.
Avoid the Creeps: Calorie Counting will keep you aware of your intake levels.
Match Calories to your activity Level: Active day high calorie , low activity low calories.
Quality: Keep high quality foods, watch junk food and snacks.
Adjust your schedule: Try morning fast and watch those late night meals or snacks.
Watch your portions: Only need to feed the beast if operating […]
GS Virtual Gym – Daily/Weekly Article
Practice Decision Making to Improve Performance
March 17th
Home Training; 5 Personal Qualities That Lead to Athletic Success
March 24th
If Your Not Being An Athlete, STOP Eating Like One!!
April 7th
Six Myths Parents Need To Stop Believing
April 14th
Going Nowhere Fast- Using High Speed Treadmills
April 28th