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competitive
TRAINING THE REFLEX SYSTEM To understand the breadth and depth of the impact that reflex-driven training can have, let’s revisit the basics. Muscle strength and length is adequate. Joints glide with a coefficient of friction similar to ice on ice. Autonomic nervous system is in an anabolic state with parasympathetic influence. Fascia moves normally.SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve aBUILDING A CHAMPION
I think part of the reason for my passion as a coach was my inability to find someone to help me on my path to my athletic goals in my younger years. Of the many things that I enjoy about what I do, this is really my favorite. I like to be the bridge to help an athlete accomplish their athletic goals. What is cool about the process is the ability to look back and see where they started and THE ACCELERATION LADDER The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of the United States. Theapplication is
SPARQ XLR8 DIGITAL TIMING SYSTEM SPARQ XLR8 Digital Timing System. The SPARQ XLR8 Digital Timing System was designed to measure the 40 yard dash and agility drills. The system is no longer available. SPARQ continues to market other training devices such as agility ladders, sprint parachutes, and cones. The SPARQ XLR8 Digital Timing System used a wireless handheldtimer with an
TIMING HURDLE CYCLE SPLITS To collect the timing data, the athlete wears a Freelap watch. Each watch can store 765 splits, which is more than sufficient to store the hurdle splits for an entire workout. Given that the athlete’s body position is the same for each hurdle cycle, it is possible to get consistent results when wearing the watch on the wrist. HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS Some barely got better and some got slower, but most improved their speed. What the researchers did was timed the athletes in a 40 meter sprint and analyzed the 20-40 m segment. What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber . WHAT IT TAKES TO SUCCEED IN NCAA DIVISION 1 FEMALE MIDDLESEE MORE ONFREELAPUSA.COM
ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S The whole system is built upon exercises, and, therefore, it is crucial to know what category each one belongs. There are four exercise classifications: CE = Competitive Exercise, SDE = Specific Development Exercise, SPE = Specific Preparatory Exercise, and GPE = General Preparatory Exercise. CE or Competitive exercise is doing thecompetitive
TRAINING THE REFLEX SYSTEM To understand the breadth and depth of the impact that reflex-driven training can have, let’s revisit the basics. Muscle strength and length is adequate. Joints glide with a coefficient of friction similar to ice on ice. Autonomic nervous system is in an anabolic state with parasympathetic influence. Fascia moves normally.SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve aBUILDING A CHAMPION
I think part of the reason for my passion as a coach was my inability to find someone to help me on my path to my athletic goals in my younger years. Of the many things that I enjoy about what I do, this is really my favorite. I like to be the bridge to help an athlete accomplish their athletic goals. What is cool about the process is the ability to look back and see where they started and THE ACCELERATION LADDER The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of the United States. Theapplication is
SPARQ XLR8 DIGITAL TIMING SYSTEM SPARQ XLR8 Digital Timing System. The SPARQ XLR8 Digital Timing System was designed to measure the 40 yard dash and agility drills. The system is no longer available. SPARQ continues to market other training devices such as agility ladders, sprint parachutes, and cones. The SPARQ XLR8 Digital Timing System used a wireless handheldtimer with an
TIMING HURDLE CYCLE SPLITS To collect the timing data, the athlete wears a Freelap watch. Each watch can store 765 splits, which is more than sufficient to store the hurdle splits for an entire workout. Given that the athlete’s body position is the same for each hurdle cycle, it is possible to get consistent results when wearing the watch on the wrist. HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS Some barely got better and some got slower, but most improved their speed. What the researchers did was timed the athletes in a 40 meter sprint and analyzed the 20-40 m segment. What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber . WHAT IT TAKES TO SUCCEED IN NCAA DIVISION 1 FEMALE MIDDLESEE MORE ONFREELAPUSA.COM
BUILDING A CHAMPION
I think part of the reason for my passion as a coach was my inability to find someone to help me on my path to my athletic goals in my younger years. Of the many things that I enjoy about what I do, this is really my favorite. I like to be the bridge to help an athlete accomplish their athletic goals. What is cool about the process is the ability to look back and see where they started and DEVELOPING PERFORMANCE BRAIN TRAINING FOR ELITE ATHLETES Figure 1: Versus setup during a pre NBA draft analysis of Dante Exum. Using an electroencephalogram (EEG) we have collected the neurological patterns of elite athletes—brainwaves during states of focus, stress and high-speed decision-making—and built Versus, the performance brain training system that helps athletes reach their optimal mentalstate.
HOW TO TIME THE FLY-IN SPRINT The fly-in sprint, sometimes called sprint fly or simply “fly”, is considered by elite track and field coaches to be one of the most important workouts for speed training.In addition, rather than running a predetermined number of short sprints, science-based speed training methodologies recommend running short sprints until the athlete is unable to run within a small margin (e.g. 94% to 96 ANAEROBIC SUPPLY MECHANISMS: APPLIED PHYSIOLOGY By James Smith Sports are defined by movement and bioenergetic supply mechanisms provide the energy for muscle contraction. The two primary bioenergetic domains (Anaerobic and Aerobic) are differentiated based upon the biochemical substrates which they metabolize in order to synthesize adenosine triphosphate (ATP) which is essential to facilitate muscle contraction. Simply put, the USING SPLITS AND VELOCITIES IN THE PLANNING FOR A 100M Chart 1: The 2009 100m world record run by Usain Bolt is graphed using distance and velocity from the first article. The key milestones in the race are obvious, with peak rate of acceleration, max velocity, and deceleration. Using splits at the 30, 60, and 80th meter of a 100m dash is valuable, and 10m granularity is more than enough for SPLIT TO VELOCITY CONVERSION TABLE If you are getting a flying sprint from combine testing and you are still using yards, convert the 10 yard split with the formula below. (10 yard / time split) * 0.91 = Max Velocity m / s. For convenience a full table is here so coaches can quickly at a glance see their splits match with the corresponding velocities. Time Speed Conversion Chart. FINISHLYNX TIMING FOR HIGH SCHOOL TRACK AND FIELD EVENTS The timing setup at home, Wilde Field, is a semi-permanent one. This venue has a permanent camera mounting pole adjacent to the finish line. Atop the pole is a flat mounting plate to which the Lynx camera is clamped for each meet. At the base of the pole is an enclosure with 110V AC power and an RJ-45 Ethernet jack. 6 REASONS WHY ATHLETES NEED TO DEVELOP MAXIMAL SPEED Injury Screening from Maximal Velocity Assessments. Maximal sprinting allows coaches and sports medicine staff to see beyond injuries and identify areas that may be at risk. Athletes who suffer injuries over and over are often labeled “injury prone” or “complex patients.”. Speed testing can help zero in on the problem. HOW CAN I IMPROVE MY 40 YARD DASH TIME? Since most forty yard dashes are under 5 seconds, the effect of fatigue, even if the athlete isn't in “game” shape, is really not a factor here. The curve of the acceleration is steep at first, and then levels off as the time, and respective distance, increases. Breaking the curve down can be done at every step, but for convenience and practical matters, uniform segments of 10 m or 10 THE 5 BEST COACHING CUES FOR MAXIMUM SPEED Many coaches like to provide a variety of cues to improve their athletes’ speed. Often, however, such cues have little value because of the innate nature of sprinting. These five, though, are likely to benefit your athletes. ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S The whole system is built upon exercises, and, therefore, it is crucial to know what category each one belongs. There are four exercise classifications: CE = Competitive Exercise, SDE = Specific Development Exercise, SPE = Specific Preparatory Exercise, and GPE = General Preparatory Exercise. CE or Competitive exercise is doing thecompetitive
TRAINING THE REFLEX SYSTEM To understand the breadth and depth of the impact that reflex-driven training can have, let’s revisit the basics. Muscle strength and length is adequate. Joints glide with a coefficient of friction similar to ice on ice. Autonomic nervous system is in an anabolic state with parasympathetic influence. Fascia moves normally.SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve aBUILDING A CHAMPION
I think part of the reason for my passion as a coach was my inability to find someone to help me on my path to my athletic goals in my younger years. Of the many things that I enjoy about what I do, this is really my favorite. I like to be the bridge to help an athlete accomplish their athletic goals. What is cool about the process is the ability to look back and see where they started and THE ACCELERATION LADDER The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of the United States. Theapplication is
SPARQ XLR8 DIGITAL TIMING SYSTEM SPARQ XLR8 Digital Timing System. The SPARQ XLR8 Digital Timing System was designed to measure the 40 yard dash and agility drills. The system is no longer available. SPARQ continues to market other training devices such as agility ladders, sprint parachutes, and cones. The SPARQ XLR8 Digital Timing System used a wireless handheldtimer with an
TIMING HURDLE CYCLE SPLITS To collect the timing data, the athlete wears a Freelap watch. Each watch can store 765 splits, which is more than sufficient to store the hurdle splits for an entire workout. Given that the athlete’s body position is the same for each hurdle cycle, it is possible to get consistent results when wearing the watch on the wrist. HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS Some barely got better and some got slower, but most improved their speed. What the researchers did was timed the athletes in a 40 meter sprint and analyzed the 20-40 m segment. What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber . WHAT IT TAKES TO SUCCEED IN NCAA DIVISION 1 FEMALE MIDDLESEE MORE ONFREELAPUSA.COM
ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S The whole system is built upon exercises, and, therefore, it is crucial to know what category each one belongs. There are four exercise classifications: CE = Competitive Exercise, SDE = Specific Development Exercise, SPE = Specific Preparatory Exercise, and GPE = General Preparatory Exercise. CE or Competitive exercise is doing thecompetitive
TRAINING THE REFLEX SYSTEM To understand the breadth and depth of the impact that reflex-driven training can have, let’s revisit the basics. Muscle strength and length is adequate. Joints glide with a coefficient of friction similar to ice on ice. Autonomic nervous system is in an anabolic state with parasympathetic influence. Fascia moves normally.SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve aBUILDING A CHAMPION
I think part of the reason for my passion as a coach was my inability to find someone to help me on my path to my athletic goals in my younger years. Of the many things that I enjoy about what I do, this is really my favorite. I like to be the bridge to help an athlete accomplish their athletic goals. What is cool about the process is the ability to look back and see where they started and THE ACCELERATION LADDER The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of the United States. Theapplication is
SPARQ XLR8 DIGITAL TIMING SYSTEM SPARQ XLR8 Digital Timing System. The SPARQ XLR8 Digital Timing System was designed to measure the 40 yard dash and agility drills. The system is no longer available. SPARQ continues to market other training devices such as agility ladders, sprint parachutes, and cones. The SPARQ XLR8 Digital Timing System used a wireless handheldtimer with an
TIMING HURDLE CYCLE SPLITS To collect the timing data, the athlete wears a Freelap watch. Each watch can store 765 splits, which is more than sufficient to store the hurdle splits for an entire workout. Given that the athlete’s body position is the same for each hurdle cycle, it is possible to get consistent results when wearing the watch on the wrist. HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS Some barely got better and some got slower, but most improved their speed. What the researchers did was timed the athletes in a 40 meter sprint and analyzed the 20-40 m segment. What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber . WHAT IT TAKES TO SUCCEED IN NCAA DIVISION 1 FEMALE MIDDLESEE MORE ONFREELAPUSA.COM
BUILDING A CHAMPION
I think part of the reason for my passion as a coach was my inability to find someone to help me on my path to my athletic goals in my younger years. Of the many things that I enjoy about what I do, this is really my favorite. I like to be the bridge to help an athlete accomplish their athletic goals. What is cool about the process is the ability to look back and see where they started and DEVELOPING PERFORMANCE BRAIN TRAINING FOR ELITE ATHLETES Figure 1: Versus setup during a pre NBA draft analysis of Dante Exum. Using an electroencephalogram (EEG) we have collected the neurological patterns of elite athletes—brainwaves during states of focus, stress and high-speed decision-making—and built Versus, the performance brain training system that helps athletes reach their optimal mentalstate.
HOW TO TIME THE FLY-IN SPRINT The fly-in sprint, sometimes called sprint fly or simply “fly”, is considered by elite track and field coaches to be one of the most important workouts for speed training.In addition, rather than running a predetermined number of short sprints, science-based speed training methodologies recommend running short sprints until the athlete is unable to run within a small margin (e.g. 94% to 96 ANAEROBIC SUPPLY MECHANISMS: APPLIED PHYSIOLOGY By James Smith Sports are defined by movement and bioenergetic supply mechanisms provide the energy for muscle contraction. The two primary bioenergetic domains (Anaerobic and Aerobic) are differentiated based upon the biochemical substrates which they metabolize in order to synthesize adenosine triphosphate (ATP) which is essential to facilitate muscle contraction. Simply put, the USING SPLITS AND VELOCITIES IN THE PLANNING FOR A 100M Chart 1: The 2009 100m world record run by Usain Bolt is graphed using distance and velocity from the first article. The key milestones in the race are obvious, with peak rate of acceleration, max velocity, and deceleration. Using splits at the 30, 60, and 80th meter of a 100m dash is valuable, and 10m granularity is more than enough for SPLIT TO VELOCITY CONVERSION TABLE If you are getting a flying sprint from combine testing and you are still using yards, convert the 10 yard split with the formula below. (10 yard / time split) * 0.91 = Max Velocity m / s. For convenience a full table is here so coaches can quickly at a glance see their splits match with the corresponding velocities. Time Speed Conversion Chart. FINISHLYNX TIMING FOR HIGH SCHOOL TRACK AND FIELD EVENTS The timing setup at home, Wilde Field, is a semi-permanent one. This venue has a permanent camera mounting pole adjacent to the finish line. Atop the pole is a flat mounting plate to which the Lynx camera is clamped for each meet. At the base of the pole is an enclosure with 110V AC power and an RJ-45 Ethernet jack. 6 REASONS WHY ATHLETES NEED TO DEVELOP MAXIMAL SPEED Injury Screening from Maximal Velocity Assessments. Maximal sprinting allows coaches and sports medicine staff to see beyond injuries and identify areas that may be at risk. Athletes who suffer injuries over and over are often labeled “injury prone” or “complex patients.”. Speed testing can help zero in on the problem. HOW CAN I IMPROVE MY 40 YARD DASH TIME? Since most forty yard dashes are under 5 seconds, the effect of fatigue, even if the athlete isn't in “game” shape, is really not a factor here. The curve of the acceleration is steep at first, and then levels off as the time, and respective distance, increases. Breaking the curve down can be done at every step, but for convenience and practical matters, uniform segments of 10 m or 10 THE 5 BEST COACHING CUES FOR MAXIMUM SPEED Many coaches like to provide a variety of cues to improve their athletes’ speed. Often, however, such cues have little value because of the innate nature of sprinting. These five, though, are likely to benefit your athletes. ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, TRAINING THE REFLEX SYSTEM Our nervous system is a crazy, beautiful, array of neural chemical circuits. Two primal reflexes that have the greatest potential for problems relating to pain and human locomotion are the startle reflex and withdrawal reflex. THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S In this first of a three-part series of articles on the Bondarchuk System, Coach Nick Garcia introduces the three training cycles: the Development Cycle, the Maintenance Cycle, and the Cleanse /SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve a ANAEROBIC SUPPLY MECHANISMS: APPLIED PHYSIOLOGY By James Smith Sports are defined by movement and bioenergetic supply mechanisms provide the energy for muscle contraction. The two primary bioenergetic domains (Anaerobic and Aerobic) are differentiated based upon the biochemical substrates which they metabolize in order to synthesize adenosine triphosphate (ATP) which is essential to facilitate muscle contraction. Simply put, the THE ACCELERATION LADDER By Matt Gifford, NX Level. The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of theUnited States.
HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS When we see a pair of spikes we see and feel the obvious. First the actual spikes protruding from the forefoot conjures up a gripping action from the friction one may get when the foot makes contact to SPARQ XLR8 DIGITAL TIMING SYSTEM The SPARQ XLR8 Digital Timing System was designed to measure the 40 yard dash and agility drills. The system is no longer available. SPARQ continues to market other training devices such as agility ladders, sprint parachutes, and cones. WHAT IT TAKES TO SUCCEED IN NCAA DIVISION 1 FEMALE MIDDLESEE MORE ONFREELAPUSA.COM
USING SPLITS AND VELOCITIES IN THE PLANNING FOR A 100MSEE MORE ONFREELAPUSA.COM
ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, TRAINING THE REFLEX SYSTEM Our nervous system is a crazy, beautiful, array of neural chemical circuits. Two primal reflexes that have the greatest potential for problems relating to pain and human locomotion are the startle reflex and withdrawal reflex. THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S In this first of a three-part series of articles on the Bondarchuk System, Coach Nick Garcia introduces the three training cycles: the Development Cycle, the Maintenance Cycle, and the Cleanse /SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve a ANAEROBIC SUPPLY MECHANISMS: APPLIED PHYSIOLOGY By James Smith Sports are defined by movement and bioenergetic supply mechanisms provide the energy for muscle contraction. The two primary bioenergetic domains (Anaerobic and Aerobic) are differentiated based upon the biochemical substrates which they metabolize in order to synthesize adenosine triphosphate (ATP) which is essential to facilitate muscle contraction. Simply put, the THE ACCELERATION LADDER By Matt Gifford, NX Level. The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of theUnited States.
HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS When we see a pair of spikes we see and feel the obvious. First the actual spikes protruding from the forefoot conjures up a gripping action from the friction one may get when the foot makes contact to SPARQ XLR8 DIGITAL TIMING SYSTEM The SPARQ XLR8 Digital Timing System was designed to measure the 40 yard dash and agility drills. The system is no longer available. SPARQ continues to market other training devices such as agility ladders, sprint parachutes, and cones. WHAT IT TAKES TO SUCCEED IN NCAA DIVISION 1 FEMALE MIDDLESEE MORE ONFREELAPUSA.COM
USING SPLITS AND VELOCITIES IN THE PLANNING FOR A 100MSEE MORE ONFREELAPUSA.COM
THE ACCELERATION LADDER By Matt Gifford, NX Level. The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of theUnited States.
USING SPLITS AND VELOCITIES IN THE PLANNING FOR A 100M By Carl Valle. In an earlier article, I alluded to the 100 m analysis, and in this article will be planning training from the information collected.The point of analyzing data is to act on it, and any program can benefit from information that describes and profiles a performancein rich detail.
BUILDING A CHAMPION
I think part of the reason for my passion as a coach was my inability to find someone to help me on my path to my athletic goals in my younger years. Of the many things that I enjoy about what I do, this is really my favorite. I like to be the bridge to help an athlete accomplish their athletic goals. What is cool about the process is the ability to look back and see where they started and MEASURING A SPRINTER'S MAXIMUM VELOCITY How to measure a sprinter's maximum velocity. Sprinters of all ages and experience from young aspiring high school athletes to world-class elite sprinters can run at maximum velocity for about eight to tensteps.
HOW CAN I IMPROVE MY 40 YARD DASH TIME? Since most forty yard dashes are under 5 seconds, the effect of fatigue, even if the athlete isn't in “game” shape, is really not a factor here. The curve of the acceleration is steep at first, and then levels off as the time, and respective distance, increases. Breaking the curve down can be done at every step, but for convenience and practical matters, uniform segments of 10 m or 10 THE 5 BEST COACHING CUES FOR MAXIMUM SPEED Many coaches like to provide a variety of cues to improve their athletes’ speed. Often, however, such cues have little value because of the innate nature of sprinting. These five, though, are likely to benefit your athletes. WHAT IS THE FUTURE OF CROSSFIT? HOW IS TECHNOLOGY CHANGING Ignoring the rise of popularity of CrossFit is impossible now that thousands of gyms, or what is referred as boxes are all over the world. What started out in Washington fourteen years ago is now a major factor in group exercise, and many similarities to general preparation training in sport and CrossFit. You don't have to be an elite athlete or even CrossFit participant to learn how to add HOW TO TIME THE FLY-IN SPRINT The fly-in sprint, sometimes called sprint fly or simply “fly”, is considered by elite track and field coaches to be one of the most important workouts for speed training.In addition, rather than running a predetermined number of short sprints, science-based speed training methodologies recommend running short sprints until the athlete is unable to run within a small margin (e.g. 94% to 96 DEVELOPING PERFORMANCE BRAIN TRAINING FOR ELITE ATHLETES Figure 1: Versus setup during a pre NBA draft analysis of Dante Exum. Using an electroencephalogram (EEG) we have collected the neurological patterns of elite athletes—brainwaves during states of focus, stress and high-speed decision-making—and built Versus, the performance brain training system that helps athletes reach their optimal mentalstate.
SPLIT TO VELOCITY CONVERSION TABLE By Carl Valle. Most coaches want to take flying sprints of various lengths and units of measurements and convert them into velocities. This table provides the split times on the left column and converts the 10m split into three expressions of velocity. ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S The whole system is built upon exercises, and, therefore, it is crucial to know what category each one belongs. There are four exercise classifications: CE = Competitive Exercise, SDE = Specific Development Exercise, SPE = Specific Preparatory Exercise, and GPE = General Preparatory Exercise. CE or Competitive exercise is doing thecompetitive
SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve a TIMING HURDLE CYCLE SPLITS To collect the timing data, the athlete wears a Freelap watch. Each watch can store 765 splits, which is more than sufficient to store the hurdle splits for an entire workout. Given that the athlete’s body position is the same for each hurdle cycle, it is possible to get consistent results when wearing the watch on the wrist. ANAEROBIC SUPPLY MECHANISMS: APPLIED PHYSIOLOGY By James Smith Sports are defined by movement and bioenergetic supply mechanisms provide the energy for muscle contraction. The two primary bioenergetic domains (Anaerobic and Aerobic) are differentiated based upon the biochemical substrates which they metabolize in order to synthesize adenosine triphosphate (ATP) which is essential to facilitate muscle contraction. Simply put, the HOW TO TIME THE FLY-IN SPRINT The fly-in sprint, sometimes called sprint fly or simply “fly”, is considered by elite track and field coaches to be one of the most important workouts for speed training.In addition, rather than running a predetermined number of short sprints, science-based speed training methodologies recommend running short sprints until the athlete is unable to run within a small margin (e.g. 94% to 96 HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS Some barely got better and some got slower, but most improved their speed. What the researchers did was timed the athletes in a 40 meter sprint and analyzed the 20-40 m segment. What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber . SPARQ XLR8 DIGITAL TIMING SYSTEM SPARQ XLR8 Digital Timing System. The SPARQ XLR8 Digital Timing System was designed to measure the 40 yard dash and agility drills. The system is no longer available. SPARQ continues to market other training devices such as agility ladders, sprint parachutes, and cones. The SPARQ XLR8 Digital Timing System used a wireless handheldtimer with an
USING SPLITS AND VELOCITIES IN THE PLANNING FOR A 100MSEE MORE ONFREELAPUSA.COM
WHAT IT TAKES TO SUCCEED IN NCAA DIVISION 1 FEMALE MIDDLESEE MORE ONFREELAPUSA.COM
ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S The whole system is built upon exercises, and, therefore, it is crucial to know what category each one belongs. There are four exercise classifications: CE = Competitive Exercise, SDE = Specific Development Exercise, SPE = Specific Preparatory Exercise, and GPE = General Preparatory Exercise. CE or Competitive exercise is doing thecompetitive
SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve a TIMING HURDLE CYCLE SPLITS To collect the timing data, the athlete wears a Freelap watch. Each watch can store 765 splits, which is more than sufficient to store the hurdle splits for an entire workout. Given that the athlete’s body position is the same for each hurdle cycle, it is possible to get consistent results when wearing the watch on the wrist. ANAEROBIC SUPPLY MECHANISMS: APPLIED PHYSIOLOGY By James Smith Sports are defined by movement and bioenergetic supply mechanisms provide the energy for muscle contraction. The two primary bioenergetic domains (Anaerobic and Aerobic) are differentiated based upon the biochemical substrates which they metabolize in order to synthesize adenosine triphosphate (ATP) which is essential to facilitate muscle contraction. Simply put, the HOW TO TIME THE FLY-IN SPRINT The fly-in sprint, sometimes called sprint fly or simply “fly”, is considered by elite track and field coaches to be one of the most important workouts for speed training.In addition, rather than running a predetermined number of short sprints, science-based speed training methodologies recommend running short sprints until the athlete is unable to run within a small margin (e.g. 94% to 96 HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS Some barely got better and some got slower, but most improved their speed. What the researchers did was timed the athletes in a 40 meter sprint and analyzed the 20-40 m segment. What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber . SPARQ XLR8 DIGITAL TIMING SYSTEM SPARQ XLR8 Digital Timing System. The SPARQ XLR8 Digital Timing System was designed to measure the 40 yard dash and agility drills. The system is no longer available. SPARQ continues to market other training devices such as agility ladders, sprint parachutes, and cones. The SPARQ XLR8 Digital Timing System used a wireless handheldtimer with an
USING SPLITS AND VELOCITIES IN THE PLANNING FOR A 100MSEE MORE ONFREELAPUSA.COM
WHAT IT TAKES TO SUCCEED IN NCAA DIVISION 1 FEMALE MIDDLESEE MORE ONFREELAPUSA.COM
HOW TO TIME THE FLY-IN SPRINT The fly-in sprint, sometimes called sprint fly or simply “fly”, is considered by elite track and field coaches to be one of the most important workouts for speed training.In addition, rather than running a predetermined number of short sprints, science-based speed training methodologies recommend running short sprints until the athlete is unable to run within a small margin (e.g. 94% to 96 TRAINING THE REFLEX SYSTEM To understand the breadth and depth of the impact that reflex-driven training can have, let’s revisit the basics. Muscle strength and length is adequate. Joints glide with a coefficient of friction similar to ice on ice. Autonomic nervous system is in an anabolic state with parasympathetic influence. Fascia moves normally.BUILDING A CHAMPION
I think part of the reason for my passion as a coach was my inability to find someone to help me on my path to my athletic goals in my younger years. Of the many things that I enjoy about what I do, this is really my favorite. I like to be the bridge to help an athlete accomplish their athletic goals. What is cool about the process is the ability to look back and see where they started and THE ACCELERATION LADDER The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of the United States. Theapplication is
MEASURING A SPRINTER'S MAXIMUM VELOCITY Measuring a Sprinter’s Maximum Velocity. Sprinters of all ages and experience from young aspiring high school athletes to world-class elite sprinters can run at maximum velocity for about eight to ten steps. Once a sprinter has achieved maximum velocity (typically measured in meters per second), the sprinter’s speed begins togradually
HOW CAN I IMPROVE MY 40 YARD DASH TIME? Since most forty yard dashes are under 5 seconds, the effect of fatigue, even if the athlete isn't in “game” shape, is really not a factor here. The curve of the acceleration is steep at first, and then levels off as the time, and respective distance, increases. Breaking the curve down can be done at every step, but for convenience and practical matters, uniform segments of 10 m or 10 SPLIT TO VELOCITY CONVERSION TABLE If you are getting a flying sprint from combine testing and you are still using yards, convert the 10 yard split with the formula below. (10 yard / time split) * 0.91 = Max Velocity m / s. For convenience a full table is here so coaches can quickly at a glance see their splits match with the corresponding velocities. Time Speed Conversion Chart. DEVELOPING PERFORMANCE BRAIN TRAINING FOR ELITE ATHLETES Figure 1: Versus setup during a pre NBA draft analysis of Dante Exum. Using an electroencephalogram (EEG) we have collected the neurological patterns of elite athletes—brainwaves during states of focus, stress and high-speed decision-making—and built Versus, the performance brain training system that helps athletes reach their optimal mentalstate.
THE 5 BEST COACHING CUES FOR MAXIMUM SPEED Many coaches like to provide a variety of cues to improve their athletes’ speed. Often, however, such cues have little value because of the innate nature of sprinting. These five, though, are likely to benefit your athletes. FINISHLYNX TIMING FOR HIGH SCHOOL TRACK AND FIELD EVENTS The timing setup at home, Wilde Field, is a semi-permanent one. This venue has a permanent camera mounting pole adjacent to the finish line. Atop the pole is a flat mounting plate to which the Lynx camera is clamped for each meet. At the base of the pole is an enclosure with 110V AC power and an RJ-45 Ethernet jack. ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S The whole system is built upon exercises, and, therefore, it is crucial to know what category each one belongs. There are four exercise classifications: CE = Competitive Exercise, SDE = Specific Development Exercise, SPE = Specific Preparatory Exercise, and GPE = General Preparatory Exercise. CE or Competitive exercise is doing thecompetitive
SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve a TIMING HURDLE CYCLE SPLITS To collect the timing data, the athlete wears a Freelap watch. Each watch can store 765 splits, which is more than sufficient to store the hurdle splits for an entire workout. Given that the athlete’s body position is the same for each hurdle cycle, it is possible to get consistent results when wearing the watch on the wrist. HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS Some barely got better and some got slower, but most improved their speed. What the researchers did was timed the athletes in a 40 meter sprint and analyzed the 20-40 m segment. What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber . WHAT IS ELECTRONIC TIMING REALLY? HOW TO BECOME A SPONSORED ATHLETE 6 REASONS WHY ATHLETES NEED TO DEVELOP MAXIMAL SPEEDHOW TO IMPROVESPEED FITNESS
Injury Screening from Maximal Velocity Assessments. Maximal sprinting allows coaches and sports medicine staff to see beyond injuries and identify areas that may be at risk. Athletes who suffer injuries over and over are often labeled “injury prone” or “complex patients.”. Speed testing can help zero in on the problem.CHRIS GALLAGHER
Chris Gallagher. Originally from Scotland, Chris Gallagher is a Strength and Conditioning coach working at the Hong Kong Institute of Sport. Chris is the lead S&C coach working with Rowing, Rugby 7s and Athletics including working with athletes who have competed at Olympic and World Championship level. Prior to working in Hong Kong Chrisworked
FIGHT, FLIGHT, AND FREEZE—HOW TIMING ATHLETES INCREASESSEE MORE ONFREELAPUSA.COM
ELECTRONIC TIMING FOR SPEED DEVELOPMENT Electronic Timing for Speed Development. The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, THE CYCLE AND EXERCISE CLASSIFICATION OF DR. BONDARCHUK’S The whole system is built upon exercises, and, therefore, it is crucial to know what category each one belongs. There are four exercise classifications: CE = Competitive Exercise, SDE = Specific Development Exercise, SPE = Specific Preparatory Exercise, and GPE = General Preparatory Exercise. CE or Competitive exercise is doing thecompetitive
SPRINT CALCULATOR
The Sprint Calculator is based on the Anaerobic Speed Reserve and can be used to plan speed workouts and predict the short sprint velocity needed for an athlete to achieve a TIMING HURDLE CYCLE SPLITS To collect the timing data, the athlete wears a Freelap watch. Each watch can store 765 splits, which is more than sufficient to store the hurdle splits for an entire workout. Given that the athlete’s body position is the same for each hurdle cycle, it is possible to get consistent results when wearing the watch on the wrist. HOW MUCH DO TRACK SPIKES IMPROVE TIMES IN THE SPRINTS Some barely got better and some got slower, but most improved their speed. What the researchers did was timed the athletes in a 40 meter sprint and analyzed the 20-40 m segment. What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber . WHAT IS ELECTRONIC TIMING REALLY? HOW TO BECOME A SPONSORED ATHLETE 6 REASONS WHY ATHLETES NEED TO DEVELOP MAXIMAL SPEEDHOW TO IMPROVESPEED FITNESS
Injury Screening from Maximal Velocity Assessments. Maximal sprinting allows coaches and sports medicine staff to see beyond injuries and identify areas that may be at risk. Athletes who suffer injuries over and over are often labeled “injury prone” or “complex patients.”. Speed testing can help zero in on the problem.CHRIS GALLAGHER
Chris Gallagher. Originally from Scotland, Chris Gallagher is a Strength and Conditioning coach working at the Hong Kong Institute of Sport. Chris is the lead S&C coach working with Rowing, Rugby 7s and Athletics including working with athletes who have competed at Olympic and World Championship level. Prior to working in Hong Kong Chrisworked
FIGHT, FLIGHT, AND FREEZE—HOW TIMING ATHLETES INCREASESSEE MORE ONFREELAPUSA.COM
HOW TO BECOME A SPONSORED ATHLETE MYTH #3 IT’S TOO HARD TO GET. There is work involved in engaging and maintain sponsorship, but the rewards far outweigh the efforts. The key is having a plan, taking the actions and making sure you are approaching the right companies, in the right way, and offering the right things in return. Simple things like picking up the phone rather THE ACCELERATION LADDER The acceleration ladder or tape drill dates back to the Cold War era. In debunking this exercise, formerly termed “East German Stick Drill,” one may take a look and think it was created to elicit disharmony in the speed and power athlete of the United States. Theapplication is
CHRIS GALLAGHER
Chris Gallagher. Originally from Scotland, Chris Gallagher is a Strength and Conditioning coach working at the Hong Kong Institute of Sport. Chris is the lead S&C coach working with Rowing, Rugby 7s and Athletics including working with athletes who have competed at Olympic and World Championship level. Prior to working in Hong Kong Chrisworked
USING SPLITS AND VELOCITIES IN THE PLANNING FOR A 100M Chart 1: The 2009 100m world record run by Usain Bolt is graphed using distance and velocity from the first article. The key milestones in the race are obvious, with peak rate of acceleration, max velocity, and deceleration. Using splits at the 30, 60, and 80th meter of a 100m dash is valuable, and 10m granularity is more than enough for HAMSTRINGS, ACTIVATION, AND SPEED An educator by profession and a mentor of hundreds of coaches, Boo Schexnayder has been very active in curriculum development for Coaching Education programs, and has lectured nationally and internationally on speed/power training programs, jumps and combined events training, biomechanics, and rehabilitation. RECORD, RANK & PUBLISH: 8 WEEKS OF ALACTIC TRAINING Record, Rank & Publish: 8 Weeks of Alactic Training. The alactic anaerobic system is the dominant source of muscle energy for high-intensity explosive exercise that lasts for 10 seconds or less. I refer to alactic training as “phosphate training” because the fuel for this first 10 seconds of high-intensity explosive exercise is theATP
LEARNING TO COACH: THE APPRENTICE In the mid-1970s, the USOC put on a learn-by-doing clinic in Colorado Springs, Colorado. Nearly 150 young coaches spent a week learning from, listening to, and being coached by some of the era’s true innovators. Many years later, more than 70% of them are leading American coaches in athletics. CARL VALLE - FREELAP USA Carl Valle. Coach Valle has coached Track and Field at every level, from high school to the Olympic level in the sprints and hurdles. He has had the privilege of working with great athletes that have been All-American and school record holders. A technology professional, Coach Valle has expertise in performance data as well as anunderstanding
3 MISTAKES YOU MIGHT BE MAKING WITH MEDICINE BALL TRAINING Elbows Up — Good shot throws are like straight punches, rather than “high five” slaps. A good rule of thumb is to keep the hand, elbow, and shoulder in a straight line horizontally rather than having the elbow drop. Dropping the elbow increases torque HOW FAST CAN USAIN BOLT RUN THE 40 YARD DASH? Above are the 100m splits of Usain Bolt from Berlin at the 2009 World Championships. At 30m he is about 3.78 and at 40 he was estimated to be 4.64. The fastest 40m ever run is by Usain Bolt, so while at 30m Michael Green may have had a step (actually a toe)_
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ELECTRONIC TIMING FOR SPEED DEVELOPMENT The Freelap Timing System is an easy-to-use, fully automated timing system that is designed for a wide variety of training scenarios including track and field, football combine, downhill skiing, downhill mountain biking, swimming, and virtually any sport that involves speedtraining.
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Freelap can be used to time fly-in sprints, splits, block starts, tempo runs, recovery times, laps, long and triple jump runway speed, football combine 10 and 40-yard dash, agility patterns, to name a few. It is used on the track, football and soccer fields, basketball courts, mountain bike paths, ski slopes, swimming pools, and hockeyrinks.
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Unlike photocell timing systems, Freelap can time multiple athletes simultaneously. For example, Freelap can time several sprinters performing fly-in 30 meter sprints on the inside lanes while timing mid-distance runners performing 200 meter tempo runs in the outside lanes. All of the components are mix and match; components can be purchased in kits or individually.PORTABLE
The Freelap components are small and lightweight and many configurations fit in a compact, sturdy case or cinch bag. The small size makes the system convenient for travel. Trainers and athletes can travel with their timing system and continue to train while on the road or at away meets.EASY TO USE
Freelap can be set up in less than a minute. Simply turn on the transmitters and place them on the track or field and begin training. Coaches can set up a 30 meter fly-in sprint in the time it takes themto walk 30 meters.
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