Speed and Power Seminar 2011 – PART 1
An insight into FSU’s (Florida State University) strength and conditioning program.
Erik Korem and Joe Danos were recently doing some consulting in Australia and whilst in Sydney found time to deliver a very informative and interesting seminar on speed and power.
Erik is a speed development consultant for world-class sprinters, including Veronica Campbell-Brown & formerly Tyson Gay. Erik is also a speed and nutrition coach at Florida State University.
Joe is a two time US national junior weight lifting champion under legendary USA Olympic Coach, Gayle Hatch. A graduate of Louisiana S.U. Joe holds a degree in Kinesiology & has been employed at L.S.U, S.M.U & currently Florida State University.
As a strength and conditioning coach it is great to hear how other programs are structured and the thoughts behind their programs. Thanks to both Joe and Erik for sharing their ideas, I have summarised some of the key learning’s from the day.
Erik, presenting on some of the latest trends in speed and explosive movements.
These are the top 10 tips for speed development I took from Erik’s presentation. I have added some links to Erik’s clips that visually explain his key points. Hope this gives you a few ideas if your goal is speed development.
1. Relative body strength –
Being able to express your speed-strength, requires a high degree of relative body strength. Relative body strength should be the starting point of your strength program if speed is your goal.
2. Hip stability
Controlling your center of gravity when running; jumping changing direction etc. requires a high level of hip stability. Having a high level of hip stability enables your athlete to apply force into the ground effectively, which is essentially for speed and strength. Hip stability clip
3. Elasticity/reactivity
Important to train and take advantage of the elasticity/reactivity, this component of strength minimally affected by maximal strength; however training elasticity and reactivity will result in a great transfer to speed of movement. Reactivity clip
4. Rate of force development
Ability to develop and apply force fast essential in speed and agility and must be consistently trained.
5. Developing strength in a hip hyper-extended position.
The example he used was illustrated in this photo of his ex-athlete Tyson Gay
As you can see Gay (in the blue) is still applying force into the ground when his hip is in a hyper-extended position.
Traditionally many coaches have develop strength in the hips in extension by using exercises such as squats, cleans snatches etc. But how do we train the hips through that hyper-extension range??
Erik demonstrated some innovative sled drags and wall drill strength exercises that placed the hip into hyper-extension. Strength in hyper-extension clip
6. Watch the players not the game!
When designing your speed and agility programs all you have to do is watch the movements and positions your players perform in their position and during the game.
7. Shifting Alactic Threshold
Alactic threshold can be greatly improved; this should be a key focus in your energy system development training. For the sport of American Football and other power based sports shifting the Alactic threshold can provide a great increase in game performance (often over looked for lactic energy system development)
8. Max / Limit Strength
Can be limiting factor for many expressions of strength but not elastic/reactive ability.
9. Developing Stiffness
Developing joint stiffness and control is essential in the ability apply force; the Erik favors the use of isometric type exercises to initially develop joint control and stiffness. Isometric drop lunge clip
10. Hard work gets mistaken for luck!
If you’re lucky, consistent hard work and persistence gets mistaken for genius!
Above is a brief synopsis of the top 10 tips for speed development delivered by Erik. I thank Erik for his willingness to share his ideas.
In part 2 of the Speed and Power Seminar, I will share the key concepts on strength and power development delivered by Joe Danos.
