iadperformance

MVP (12 - 14 yrs)
Jumping & plyometric drills are essential and begin to escalate in this program. Speed development mechanics and characteristics are the foundational base that will be drawn upon during training. Speed-Strength endurance is the main emphasis with a Concentration on change of direction speed.  We begin using resistance modalities (i.e. MVP Shuttle, Vertimax) to build explosive strength, explosive power and to strengthen leaping ability.


BLACKSHIRTS (15 - 18 yrs)
This program is a hybrid of advanced olympic lifting, dynamic flexibility, agility & speed, complex plyometrics and therapeutic amenities. The athlete must focus on all forms of strength development per sport specialization.  They will achieve the correct neuromuscular patterns through resistance training, change of direction technique & acceleration mechanics to evolve maximal performance.

iadspeed development

IAD Speed Development coach’s responsibility is to maximize the spectrum of potential and maintain that level, preparing athletes by developing a six week program. 

Recommending that your training include these sprint characteristics:

Stride Length
Acceleration ladder is used to develop the gradual lengthening of the stride through strategic ladder placements in incremental distances.  This ladder aids in developing a smooth pattern of acceleration, causing the athlete to produce more force per each stride length.

Sprint assisted over stride running using surgical tubing will increase stride length.  Neuromuscular responses are greatest in sprint-assisted exercises due to the adaptation of the nervous system.

Stride Frequency
Speed of Leg Recovery.  Cadence sprint accelerations develop rapid firing sequences on both arm and leg actions. 
Running speed is the compilation of stride frequency and length during initial acceleration, yet stride frequency contributes more to maximum velocity.

Specific Endurance
The ability to achieve repeated maximum effort in a sport specific distance with a negligible drop off in performance; using a distance and a time found by the athlete’s acceleration and velocity. Percentage runs enhance the athlete’s a lactic acid energy system development for the sport specific distances traveled.

Agility Training
Coordination:  Footwork drills (agility ladder work)

Reactionary work:  Timed movement, and cutting drills all encompassed by voice commands and/or eyesight reactions.

Ground Reaction forces:  Deceleration and changes of direction

Speed development is trained by augmentation of stride length, stride frequency, sport specific endurance, and reaction time; by influencing these distinctive qualities the athlete will maximize their sprint characteristics.