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Speed, Buckets, Red: Purely Technical, Blue: Technical that will get fixed…

- - - - Force
        
        Definition: mass x acceleration
        (F = ma)
        
        WE WANT TO produce high amounts of force in relation to body weight
        "BE STRONG (ENOUGH)"
        
        Application: Isometric movements with cocontraction
        i.e. LDE Lunge
      - Power
        
        Defintion: Force x Velocity
        (P = fv)
        
        "APPLY FORCE FAST"
        
        Application: non-counter movement jump, trap bar deadlift, VBT
      - Reactivity
        
        Definition: A muscles ability to contract as quickly as possible
        in response to neural signals
        
        "BOUNCE"
        
        Application: RSI
      - Rhythm + Rise
        
        Cadence of steps should be faster and faster until max speed
        
        Application: Rhythm drills, wicket/cone accelerations
    - - Projection (Torso/Hips)
        
        Definition: the body's ability to move the center of mass forward
        
        " THROW YOUR HIPS FORWARD "
        
        Application: slow sled pushes
      - Switching
        
        Definition: process by which the hip, knee, and ankle joints coordinate to reverse ehe movement of the thigh from its peak extension to peak flexion (or vice versa) in the shortest time possible, optimizing stride turnover and propulsion
        
        Formula: Switching (S) = Change in Angular Velocity (delta w) over Change in Time (delta t) S = (/\ w) / (/\ s)
        
        negative foot speed
      - Rise
        
        Definition: refers to a gradual increase in angle of the shins and the torso
        
        shin angles
        
        Direction of shin angle is opposite the direction force applied
        
        shins need to be horizontal in early acceleration
        
        Application: Wall drills, sled pushes/pulls
        
        Shin angle rises faster than torso angle
        
        By step 7 (10m or so), shin angle will be near vertical and attacking down
        
        Torso Angle
        
        torso angle will continue to rise after step 7
- - - - High Impulse
        
        Definition: How much force I can apply in how much time
        (Impulse = force x time)
        
        definition: how much force I can apply in how much time
        
        WE WANT TO create high forces in a very short amount of time
        
        (application) Best way to increase force and decrease GCC? "SPRINT; SPIKED UP ON A TRACK"
      - Reactivity
        
        Definition: a muscles ability to contract as quickly as possible in response to neural signals
        
        "Bounce"
        
        Application: RSI, Max V Sprinting
        
        True Max Velocity happens spiked up on a track
      - Elasticity
        
        Definition: the ability of the muscle-tendon unit to store and then rapidly release (potential) energy
        
        "RUBBER BAND"
        
        Application: anything that activates the stretch reflex
    - - Whip the Hip
        
        Whip the leg from the highest point on the frontside into the ground as fast as possible
        
        Application: Drills (esp. B Series), Dribbles, Cycles
      - Arm Range
        
        Hand past back hip; stretch reflex in the shoulder
      - Front Side
        
        We should see a 75-80 degree angle from the thigh to the ground
        
        Application: All types of Wickets, Drills (esp. A Series)
        
        100-105 degree total ROM between the thighs
        
        Application: LDE Lunges
- - - - Transition into Race Stride (10m)
        
        Drills: STICK DRILL: Stride length mini hurdles (6" to 9" to 12")
    - - "LATE ACCELERATION"
      - Drill: Stick Drill - strides, mini hurdles - acceleration/transition
      - "TRANSITION"
    - - Timing Gates 3x/week including meet "Don't Burn The Steak"
    - - Maintain speed with proper form and endurance
        
        Drills for 100m: 150s and 200s
        
        Drills for 200m: 250s and 300s
    - - Drills: form drills, stick drills, dynamic warmup daily
    - - Torso must cross the finish line
        
        Method 1 (preferred): arms back, lean chest to the line
        
        Method 2: Reach and turn shoulder to the line
    - - "EARLY ACCELERATION"
      - Technical Element (Bucket)
        
        Block Set Up
        
        Power Leg Forward
        
        Drills: Lean to Start, Bosu Ball Start, Banded Starts, on knees hop to start, sled pulls, med ball starts
        
        Low Shin Angles
      - Physical Element (Bucket)
        
        Horizontal Explosion
        
        "PROJECTION"
        
        Stiff Ankles