Exos Training System: Theory and Application

EXOS TRAINING SYSTEM
THEORY AND APPLICATION
NOTES
KEY EVENTS IN OUR HISTORY
2009 2014
Core Performance 2012 EXOS brand
1999 opens first Corporate
launch
Athletes’ Performance AP trains
founded by Mark Verstegen Performance Centers
opens in Tempe, AZ with Intel & Google 14 NFL
1st Rd picks
2005
2007
Start of relationship with 2011 2013
German National Soccer Argentina
Fast Company – NFL Players
team in preparation for Rugby Most Innovative Association -
The Trust Program
2006 World Cup Company in Sports
2011
Intel IRB study
published
2011 2013
Mayo Clinic
AP begins partnership
working with US 2013
2006 2008
2003 National Selected as sole Human
AP begins CPRO & CPESD
Men’s Soccer Performance Provider for
Athletes’ Performance – opens providing invented
at the Home Depot Center in
Team U.S. Special Operations
Carson, CA solutions to 2010 Forces as part of
the Military
Chinese Preservation of the Force
Olympic and Family (POTFF)
Federation 2011 program
Series D
© 2014 Athletes’ Performance, Inc. 2
NOTES
FOOTBALL (SOCCER) HISTORY
2005 2011 2012

2015
AP begins Sporting KC
Start of Aston Villa
working with US
relationship with
2010 National
German National
Men’s Soccer
Soccer team in 2014
Team
preparation for Everton FC Portland Timbers
2006 World Cup
2011
Galatasary
2015
Club Athletico
2009 Paranaense
LA Galaxy 2010
Chinese
2011
Olympic
Federation Polish National Team
NOTES
LEARNING OBJECTIVES
Identify and explain the difference between training methods and a training system
Identify and define the mission, goals, pillars, and process within the EXOS Training
System
Identify and describe the eight primary training components and all associated
sub-components within the EXOS Training System
NOTES
What is the difference between a
system and a method?
NOTES
METHODS
Classified as a procedure, technique,

or single way of doing something
NOTES
SYSTEMS
Classified as a coordinated body of methods

forming a complex of singular whole
NOTES
METHODS
Sensitive to change over time and are not

always robust across a diversity of contexts
NOTES
SYSTEMS
Resilient and designed to handle a diversity of

contexts, while having the capacity to adapt over time
NOTES
“As to methods there may be a million
and then some, but principles are few.
The man who grasps principles can
successfully select his own methods.
The man who tries methods, ignoring
principles, is sure to have trouble.”
- Ralph Waldo Emerson
NOTES
01
NOTES
TRAINING SYSTEM: DEFINED
OUR MISSION…
Provide the finest performance systems, specialists and facilities seamlessly
integrated to efficiently and ethically enhance our athlete’s performance
NOTES
OUR GOAL…
Improve Performance Decrease Injuries
Motivate Through Education Produce Results

NOTES
OUR SYSTEM PILLARS…
MINDSET NUTRITION MOVEMENT RECOVERY

Mindset is about walking into a Food is fuel for the body and Movement refers to incidental The mind and body repair,
situation or working toward a brain. Fueling cuts through the and structured movement. recharge, and upgrade during
goal with a full understanding of latest diet marketing hype. It’s Both are essential for health, rest. Recovery strategies must
what it requires and how to about consuming what fuels the weight management, be employed throughout each
accomplish it. body best. performance and vitality. day, week, month, and year.
NOTES
02
NOTES
TRAINING SYSTEM: COMPONENTS
TRAINING SYSTEM: EVALUATION
Athlete/Client Interview Identify needs/wants, behaviors, and goals/motivation
Nutrition Evaluation Body composition and nutritional habits assessment
Movement Quality Movement screening and orthopedic assessments
Strength-Power Qualities Identify maximal strength and power specific capacities
Speed Qualities Identify linear and multidirectional speed capacities
Energy Systems Qualities Identify aerobic and anaerobic energy system capabilities
NOTES
TRAINING SYSTEM: COMPONENTS
Pillar Preparation Individualized prep based on movement screening
Movement Preparation Session prep based on movement skill session
Plyometrics Activation based on movement skill session
Movement Skills Based on dominant movement demands in sport
Medicine Ball Activation based on strength-power session
Strength-Power Based on dominant strength quality demands in sport
Energy Systems Development Based on dominant energy system demands in sport
Regeneration Recovery based on total demands of training session
NOTES
01 PILLAR PREPARATION
Integrated mobility and stability of the hip, trunk, and shoulders
Massage Stretch Activate
NOTES
02 MOVEMENT PREPARATION
Increase temperature, actively elongate muscles, refine movement patterns, and
activate nervous system
Movement Neural
Activation Dynamic Stretch
Integration Activation
NOTES
03 PLYOMETRICS
Transferring the weight room to the field through the develop of specific speed-
strength qualities
Movement Direction Initiation
NOTES
04 MOVEMENT SKILLS
Develop specific movement skills under reactive and non-reactive conditions in an
effort to optimize transfer to sport
Linear Multidirectional
NOTES
05 MEDICINE BALL
Develop power and stability while improving kinetic linking and ability to transfer force
Linear Rotational
NOTES
06 STRENGTH-POWER
Development of strength and power qualities through a movement based approach
that emphasizes individual needs and sport demands
Strength Power
NOTES
07 ENERGY SYSTEMS DEVELOPMENT
Development of aerobic and anaerobic qualities through a movement based
approach that emphasizes individual needs and sport demands
Equipment Based Field Based
NOTES
08 REGENERATION
Optimizing adaptation through individualized fueling, physical and psychological
restoration strategies, and alternative methods
Fueling Massage+Stretch Alternative
NOTES
03
NOTES
TRAINING SYSTEM: CONCLUSIONS
SYSTEMS
Systems allow for the integration of
all necessary (methods) training
components and have the capacity
to evolve and grow over time while
working in a diversity of contexts
NOTES
MISSION
It is paramount to have a mission and

goals that guide the best practices
relative to the execution and
evolution of the training system
NOTES
COMPONENTS/RESULTS
Training components represent the

anatomy of a training system and
must be based on athlete/client type,
facility capacities, and
mission/business in an effort to
maximize results
NOTES
NOTES
NOTES
APPENDIX
Verstegen, M., & Williams, P. (2005). The Core Performance: The Revolutionary Workout Program to
Transform Your Body & Your Life. Rodale.
Verstegen, M., & Williams, P. (2005). Core performance essentials: the revolutionary nutrition and exercise
plan adapted for everyday use. Rodale.
Verstegen, M. (2008). Core Performance Endurance: A New Training and Nutrition Program That
Revolutionizes Your Workouts. Rodale.
Verstegen, M., & Williams, P. (2009). Core Performance Women: Burn Fat and Build Lean Muscle. Penguin.
Verstegen, M., & Williams, P. (2009). Core Performance Golf: The Revolutionary Training and Nutrition
Program for Success on and Off the Course. Rodale.
Verstegen, M., & Williams, P. (2014). Every Day Is Game Day: The Proven System of Elite Performance to
Win All Day, Every Day. Penguin.
NOTES
PILLAR PREPARATION
NOTES
LEARNING OBJECTIVES
Identify the components of the Pillar and their function
Explain the concept of kinetic linking and explain its application
Explain where Pillar Preparation fits into program design
Understand how to prepare the Pillar for optimal performance
NOTES
01
NOTES
PILLAR STRENGTH
Re-define “The Core”
What is Pillar Strength?
NOTES
Pillar Strength is simply the blend of mobility and
stability through the hips, torso and shoulders.
NOTES
ANOTHER PRIMARY FUNCTION OF THE PILLAR
NOTES
NOTES
02
NOTES
THE PILLAR
Efficiency of Movement
JOINT BY JOINT APPROACH
SHOULDER/SCAP STABILITY
THORACIC SPINE MOBILITY
LUMBAR SPINE STABILITY
HIP MOBILITY
KNEE STABILITY
ANKLE MOBILITY
Joint by Joint Approach, Mike Boyle

NOTES
Our goal is to prime the nervous
system so it can perform optimally
and utilize the full mobility and
potential of the body.
NOTES
PROXIMAL STABILITY
To move efficiently, an individual must have

proximal stability of the pelvis
NOTES
NOTES
IMPORTANCE OF KINETIC LINKING
IMPACT
CLUB HEAD
LEFT ARM
TRUNK
HIPS
Force Creation (Hips) → Force Transfer (Trunk-Extremities) =

Optimal Performance & Injury Prevention
NOTES
IMPORTANCE OF KINETIC LINKING
Impact
NOTES
03
NOTES
IMPLEMENTATION
Know where Pillar Preparation fits
View the Pillar Preparation sequence
Understand how to prepare the Pillar
Based off individual needs
NOTES
Based off of the FMS Results
Modified from Cook et al, Part 1and 2
NOTES
PROGRAM DESIGN
MOVEMENT SESSION STRENGTH SESSION
PILLAR PREP PILLAR PREP
MOVEMENT PREP MOVEMENT PREP
PLYOMETRICS STRENGTH POWER
MOVEMENT SKILLS ESD
REGENERATION REGENERATION
NOTES
PILLAR PREPARATION COMPONENTS
SOFT TISSUE MOBILITY STABILITY
Soft Tissue
- Tension and adhesion
Mobility
- Restore symmetry
- Increase range of motion
Stability
- Motor Control
- Proper sequencing patterns
NOTES
PROGRAM VOLUME
2-4 Muscles
30-60s each
SOFT TISSUE
*Barrel Roll
*Acu-Point
2-4 Movements
5-10 reps 2s Holds
MOBILITY
*AIS
*PNF
2-4 Corrective Movements
ACTIVATION 10 reps each
1º/2º FMS Solutions
NOTES
PILLAR POSTURE
CASE EXAMPLE
FMS PRIMARY LIMITATIONS
– 1 active straight leg raise
SESSION FOCUS
– Acceleration
AREAS OF FOCUS DURING PILLAR STRENGTH

– Anterior hip mobility
– Posterior hip mobility
– Trunk stability
NOTES
PROGRAM DESIGN
NOTES
PROGRAM DESIGN
NOTES
PROGRAM DESIGN
NOTES
04
NOTES
CONCLUSION
DEFINITION ANATOMY/PHYSIOLOGY IMPLEMENTATION
The Pillar is involved in every element of training and sport.

- Pillar Strength is the blend of mobility and stability through the hips, torso and shoulders.
Breathing is another primary function of the Pillar.

- Understand how training the Pillar affects posture and performance.
NOTES
The ‘hardware’ of the pillar forms the structural integrity that allows optimal
performance in sport and life.
- Hips and Pelvis
- Lumbar Spine and Thoracic Spine
- Shoulders
The ‘software’ of the pillar includes the central nervous system that coordinates
movement through muscle recruitment and managing that movement based on
sensory feedback.
NOTES
It is important to understand when to approach training the Pillar.

- Train the Pillar at the beginning of the session to lay a foundation of advanced
movements
Consider your athletes’ individual needs, abilities and limitations when addressing
the Pillar.
- Prioritize soft tissue, mobility and then activation in training your athletes.
NOTES
NOTES
APPENDIX
Akuthota, Venu, and Scott F. Nadler. "Core strengthening." Archives of physical medicine and
rehabilitation 85 (2004): 86-92.
Bojadsen, T. W. A., et al. "Comparative study of Mm. Multifidi in lumbar and thoracic spine." Journal of
Electromyography and Kinesiology 10.3 (2000): 143-149.
Dofferhof, A. S., and P. Vink. "The stabilising function of the mm. iliocostales and the mm. multifidi during
walking." Journal of anatomy 140.Pt 2 (1985): 329.
Kiesel, K., P. Plisky, and R. Butler. "Functional movement test scores improve following a standardized
off-season intervention program in professional football
Players." Scandinavian journal of medicine & science in sports 21.2 (2011): 287-292.
Cook, Gray, Lee Burton, and Barb Hoogenboom. "Pre-participation screening: The use of fundamental
movements as an assessment of function–part 1."North American journal of sports physical therapy:
NAJSPT 1.2 (2006): 62.
Cook, Gray, Lee Burton, and Barb Hoogenboom. "Pre-participation screening: The use of fundamental
movements as an assessment of function–Part 2."North American journal of sports physical therapy:
NAJSPT 1.3 (2006): 132.
McGill, Stuart. Low back disorders: evidence-based prevention and rehabilitation. Human Kinetics, 2007.
NOTES
APPENDIX
MacDonald, Graham Z., et al. "An acute bout of self-myofascial release increases range of motion without a
subsequent decrease in muscle activation or force." The Journal of Strength & Conditioning Research 27.3
(2013): 812-821.
De las Penas, Cesar Fernandez, et al. "Manual therapies in myofascial trigger point treatment: A systematic
review." Journal of Bodywork and Movement Therapies 9.1 (2005): 27-34.
Marek, Sarah M., et al. "Acute effects of static and proprioceptive neuromuscular facilitation stretching on
muscle strength and power output."Journal of Athletic Training 40.2 (2005): 94.
Ferber, R., L. R. Osternig, and D. C. Gravelle. "Effect of PNF stretch techniques on knee flexor muscle EMG
activity in older adults." Journal of Electromyography and Kinesiology 12.5 (2002): 391-397.
Taylor, Dean C., et al. "Viscoelastic properties of muscle-tendon units the biomechanical effects of
stretching." The American Journal of Sports Medicine18.3 (1990): 300-309.
NOTES
MOVEMENT PREPARATION
NOTES
LEARNING OBJECTIVES
Identify and list the primary components and proposed benefits of the traditional
warm-up
Describe and contrast the benefits of dynamic versus static stretching within a
warm-up
Define movement prep and list the five primary components
Identify and design effective movement prep programming relative to individual

differences and session demand
NOTES
What do we think of when
we hear warm-up?
NOTES
Animals Warm-Up…
NOTES
Humans Warm-Up…
NOTES
Warming-Up is Central in Sport…
NOTES
01
NOTES
WARM-UP: DEFINED
Traditional Approach
to Warming-Up
NOTES
TRADITIONALLY DEFINED
Low intensity aerobic activity
Static stretching of specific muscles
General skill rehearsal
(Young & Behm, JSC, 2002)
NOTES
Does the traditional approach adequately prepare
athletes for practice & competition?
?
NOTES
WHAT HAS BEEN MISSING?
Movement Specificity (General vs. Specific)
Movement Direction (Linear vs. Multidirectional)
Movement Coordination (Static vs. Dynamic)
Movement Velocity (Slow vs. Fast)
Movement Force (Low Force vs. High Force)
NOTES
WHAT IS NEEDED?
1
3
Faigenbaum, A. D., Bellucci, M., Bernieri, A., Bakker, B., & Hoorens, K. (2005).
NOTES
02
NOTES
MOVEMENT PREP: DEFINED
DEFINING MOVEMENT PREPARATION
An integrated approach to prepare the athlete physically and

mentally for the demands of training and competition through a
progressive and specific preparation period.
NOTES
MOVEMENT PREP COMPONENTS
MOVEMENT INTEGRATION
HIP ACTIVATION
GENERAL MOVEMENT
DYNAMIC STRETCHING
NEURAL ACTIVATION
NOTES
01 GENERAL MOVEMENT
Considerations
- Movement
Emphasis
- Increase Temperature
Equipment
- N/A
NOTES
02 HIP ACTIVATION
Considerations
- Movement
- Direction
- Difficulty
Emphasis
- Activation
Equipment
- Mini bands
NOTES
02 HIP ACTIVATION (MOVEMENT)
STRAIGHT LEG BENT LEG
NOTES
02 HIP ACTIVATION (DIRECTION)
LINEAR LATERAL
NOTES
03 DYNAMIC STRETCH
Considerations
- Movement
- Direction
- Difficulty
Emphasis
- Mobility/Activation
Equipment
- N/A
NOTES
03 DYNAMIC STRETCH (MOVE-HIP/ANKLE)
BACKWARD LUNGE INVERTED HAMSTRING

(RDL)
NOTES
03 DYNAMIC STRETCH (DIRECTION-LATERAL)
LATERAL SQUAT LATERAL LUNGE
NOTES
04 MOVEMENT INTEGRATION
Considerations
- Movement
- Direction
- Difficulty
Emphasis
- Specificity
- Activation
Equipment
- N/A
NOTES
04 MOVEMENT INTEGRATION (MOVEMENT)
MARCH SKIP
NOTES
04 MOVEMENT INTEGRATION (DIRECTION)
LINEAR MARCH LATERAL MARCH
NOTES
05 NEURAL ACTIVATION
Considerations
- Movement
- Direction
- Difficulty
Emphasis
- Specificity
- Activation
Equipment
- Hurdles
- Ladders
- Dots/Lines
NOTES
05 NEURAL ACTIVATION (DIRECTION)
LINEAR LATERAL
NOTES
05 NEURAL ACTIVATION (DIFFICULTY)
3-HURDLE + STABILITY 3-HURDLE CONTINUOUS
NOTES
03
NOTES
MOVEMENT PREP: PROGRAMMING
CONSIDERATIONS: MOVEMENT VOLUME
Movement Prep: Design session volume based on the capacity and
specific needs of the athlete
LOW INTENSITY HIGH INTENSITY

SESSION SESSION
HIGH CAPACITY LOW CAPACITY

ATHLETE ATHLETE
10-15min TIME 20-30min
NOTES
MOVEMENT PREP PROGRAMMING
COMPONENT MOVEMENTS VOLUME (SET/REP)
1-2 SETS/
HIP ACTIVATION 2-4 MOVEMENT
10-15 REPS EACH
1-2 SETS/
DYNAMIC STRETCHING 4-8 MOVEMENTS
4-6 REPS EACH
1-2 SETS/
MOVEMENT INTEGRATION 4-6 MOVEMENTS
10-15YDS
1-2 SETS/
NEURAL ACTIVATION 4-6 MOVEMENTS
5-15S
NOTES
CONSIDERATIONS: MOVEMENT SELECTION
Movement Prep: Design session based on dominant movements and directions
that the athlete will be exposed to in training and competition
LINEAR MULTIDIRECTIONAL
NOTES
MOVEMENT PREP PROGRAMMING
COMPONENT LINEAR MULTIDIRECTIONAL
HIP
LINEAR MINIBAND MULTI-MINIBAND
ACTIVATION
ANTERIOR HIP/THIGH TOTAL HIP

DYNAMIC STRETCHING
POSTERIOR HIP/THIGH LATERAL/MEDIAL HIP
LINEAR MARCH LATERAL MARCH

MOVEMENT INTEGRATION
LINEAR SKIP LATERAL/ROT SKIP
LINEAR LATERAL/ROT
NEURAL ACTIVATION
RAPID RESPONSE RAPID RESPONSE
NOTES
EXAMPLE: MULTI- EMPHASIS
HIP DYNAMIC MOVEMENT NEURAL
ACTIVATION STRETCHING INTEGRATION ACTIVATION
Lateral Straight Leg Backward Lunge Lateral March Base Position

Miniband Walks Lateral Shifts
Lateral Lunge Lateral Skip
Lateral Bent Leg Base Position Pogo
Miniband Walks Inverted Hamstring Crossover Skip w/ Cut
Base Position Drop Lunge Base Position

Internal Rotations Rotations
World’s Greatest
Stretch + Rotation
NOTES
GUIDELINES
Movement Specificity (General to Specific)
Movement Direction (Linear to Multidirectional)
Movement Coordination (2-Leg to 1-Leg)
Movement Velocity (Slow to Fast)
Movement Force (Low Force to High Force)
NOTES
04
NOTES
CLOSING
THE BIG FIVE
General Movement
Hip Activation
Dynamic Stretch
Movement Integration
Neural Activation
NOTES
REVERSE ENGINEER
Program design should be

based on dominant
demands of primary
movement skill or practice
session while taking into
consideration the level of the
individual
NOTES
TRANSFER
Movement Prep not only helps

improve performance acutely,
but also has long-term
implications on performance
when compared to the
traditional “warm-up”
(Herman et al., JSCR, 2008)

NOTES
NOTES
APPENDIX
Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on
performance. European journal of applied physiology,111(11), 2633-2651.
Bishop, D. (2003). Warm up I. Sports Medicine, 33(6), 439-454.
Bishop, D. (2003). Warm up II. Sports Medicine, 33(7), 483-498.
Faigenbaum, A. D., Bellucci, M., Bernieri, A., Bakker, B., & Hoorens, K. (2005). Acute effects of different
warm-up protocols on fitness performance in children. The Journal of Strength & Conditioning
Research, 19(2), 376-381.
Herman, S. L., & Smith, D. T. (2008). Four-week dynamic stretching warm-up intervention elicits longer-term
performance benefits. The Journal of Strength & Conditioning Research, 22(4), 1286-1297.
Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: a
systematic review. Med Sci Sports Exerc, 44(1), 154-164.
Small, K., Mc Naughton, L., & Matthews, M. (2008). A systematic review into the efficacy of static stretching
as part of a warm-up for the prevention of exercise-related injury. Research in Sports Medicine, 16(3), 213-
231.
Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury
risk: a systematic review of the literature.Medicine & Science in Sports & Exercise, 36(3), 371-378.
NOTES
APPENDIX
Young, W. B., & Behm, D. G. (2002). Should static stretching be used during a warm-up for strength and
power activities?. Strength & Conditioning Journal,24(6), 33-37.
Young, W. B., & Behm, D. G. (2003). Effects of running, static stretching and practice jumps on explosive
force production and jumping performance. Journal of Sports Medicine and Physical Fitness, 43(1), 21-27.
NOTES
PLYOMETRICS
NOTES
LEARNING OBJECTIVES
Define plyometrics and list the three primary components
Identify and describe each sub-component within the three primary components
of plyometrics
Describe the performance and injury prevention benefits associated with

plyometrics
Identify and design effective plyometric programming relative to individual

differences and session demand
NOTES
What should we consider when trying to
optimize transfer from the weight room to sport?
NOTES
Strength Demands…
NOTES
Speed Demands…
NOTES
Sport Demands…
NOTES
01
NOTES
PLYOMETRICS: DEFINED
PLYOMETRICS
‘Shock-method’ was first proposed by Dr. Yuri Verkhoshansky and popularized
through the use of ‘depth/drop jumps’
The term PLYOMETRICS was later proposed by western track coach Fred Wilt
Plyometrics represent a category of movements that are meant to improve overall

speed-strength qualities
NOTES
DEFINING PLYOMETRICS
Drills aimed at linking optimal strength and speed during
fundamental movement patterns (speed-strength)
Defined as a quick, powerful movements that

utilize the stretch-shortening cycle (SSC)
NOTES
SSC is defined as a rapid muscle lengthening
followed immediately by a rapid muscle
shortening
NOTES
SSC optimizes the use of the stretch reflex and
stored elastic energy
NOTES
PLYOMETRIC COMPONENTS
Based on the dominant motor
patterns being taught within the
MOVEMENT following Movement Skills
session
Based on dominant force

vectors being taught within
DIRECTION the following Movement Skills
session
Based on the dominant

contraction types being taught
INITIATION within the following Movement
Skills session
NOTES
PLYOMETRIC: MOVEMENT
Two foot take-off followed

JUMP
by a two-foot landing
Single foot take-off followed

BOUND by an opposite single foot
landing
Single foot take-off followed

HOP by the same single foot
landing
NOTES
PLYOMETRIC: DIRECTION
Movement direction
LINEAR includes Linear-Vertical and
Linear-Horizontal
Movement direction
LATERAL includes Lateral-Vertical and
Lateral-Horizontal
Movement direction
ROTATIONAL includes Rotational-Vertical
and Rotational-Horizontal
NOTES
PLYOMETRIC: INITIATION
NON COUNTER- No lengthening action prior to shortening

MOVEMENT action (Concentric only)
COUNTER- Rapid lengthening action prior to an

MOVEMENT immediate shortening action (SSC)
Lengthening action preceded by a rapid

DOUBLE ground contact and followed by a
CONTACT shortening action (SSC)
Linking multiple SSC repetitions together in

CONTINUOUS quick succession (SSC)
Lengthening action preceded by a rapid

DEPTH/DROP ground contact from a box and followed by
JUMP a shortening action (SSC)
NOTES
01 MOVEMENT (JUMP)
Continuous Lin-Vert Jump Countermovement Rot-Vert

180° Jump
NOTES
01 MOVEMENT (BOUND)
Countermovement Lat-Horiz Bound Countermovement Lat-Horiz

45 ° Bound
NOTES
01 MOVEMENT (HOP)
Drop Hop (Plyo Prep) Countermovement Lin-Vert Box Hop
NOTES
02
NOTES
PLYOMETRICS
OPTIMIZING TRANSFER
PERFORMANCE ENHANCEMENT
NOTES
PLYOMETRICS: PRIMARY GOAL
Apply optimal force (strength) and velocity (speed) in the correct

direction within the shortest time (efficiency)
NOTES
PLYOMETRICS: PERFORMANCE BENEFIT
Increased explosive strength due to improved rate of force development (RFD)
Increased reactive strength due to greater storage and reutilization of elastic

energy
Improved ability to transfer force through the joints and minimize energy leaks
(Aagaard at al., 2002, Komi, 2003 and Turner and Jeffreys, 2010)
NOTES
FORCE-VELOCITY RELATIONSHIP
Force (N)
Time (s)
Velocity (M/S)
(Newton & Kraemer, 1994)
NOTES
Maximal Strength 300ms
MAXIMAL
STRENGTH
Force (N)
Time (s)
Velocity (M/S)
NOTES
Performance in Sport < 250ms
MAXIMAL SPEED
STRENGTH STRENGTH
Force (N)
Time (s)
Velocity (M/S)
NOTES
High Speed Running < 100ms
MAXIMAL SPEED SPEED
STRENGTH STRENGTH
Force (N)
Time (s)
PLYOMETRICS
Velocity (M/S)
NOTES
RATE OF FORCE DEVELOPMENT
Heavy resistance
training
Explosive plyometric
training
Untrained
Force (N)
RFD
0 200ms 500ms
NOTES
What are the mechanisms underpinning the
performance benefit of plyometrics?
Stretch-Shortening
Cycle (SSC)
NOTES
STRETCH-SHORTENING CYCLE
Movements utilizing a stretch-shortening cycle have been shown to

increase performance by 10-15% compared to movements that do not.
(Turner & Jeffreys, 2010)
NOTES
SSC: MECHANISMS
FORCE
POTENTIATION
CONTRACTILE INCREASED
CONTRIBUTION ACTIVATION TIME
STRETCH- STRETCH REFLEX

SHORTENING CYCLE
(SSC)
STORAGE OF
ELASTIC ENERGY
(MUSCLE)
ELASTIC
CONTRIBUTION
STORAGE OF
ELASTIC ENERGY
(TENDON)
(Blazevich, A.., 2011)
NOTES
SSC: CONTRACTILE
Afferent Signal +
Stretch
Contractile Element +
Parallel Elastic
Component (PEC)
Muscle Spindle +
Stretch Reflex
Efferent Signal +
Contract
(Modified from Hill’s model for muscle contraction)
NOTES
SSC: ELASTIC
Slow SSC >250ms:
-Walking
-Jogging
-CMJ Contractile Element +
Parallel Elastic
Component (PEC)
Fast SSC <250ms:

-Sprinting
-Change of Direction
-DC/Depth Jumps Tendon+
Series Elastic Component
(SEC)
(Schmidtbleicher, p. 381-395, 1992) (Modified from Hill’s model for muscle contraction)
NOTES
NOTES
INJURY PREVENTION
NOTES
PLYOMETRICS: SECONDARY GOAL
Decrease risk of injury through increased tolerance to stretch

loads at various speeds, loads, and directions
NOTES
PLYOMETRICS: INJURY PREVENTION BENEFIT
Injuries primarily occur during unexpected over-lengthening of muscle/ligaments
during landing and deceleration tasks
Many of these injuries occur when an athlete finds themselves in a position for
which they do not have a robust motor response
Plyometrics improve an athlete’s ability to handle rapid stretch loads and supports
enhanced coordination of movement during reaction and rapid change of
direction tasks
(Myer et al., 2008, Turner & Jeffreys, 2010 and Wilson & Flanagan, 2008)
NOTES
Plyometrics have been shown to improve performance factors while
decreasing biomechanical risk factors associated with ACL tears
Design:
- Females: N=18 (F) underwent 8 weeks of
plyometrics training and N=18 (F) acted as a control
and did no physical activity
Results:
- The plyometric group improved hop based
performance measures while improving lower limb
kinematics during single leg movement
Baldon et al., 2014
NOTES
A 2012 Meta-Analysis showed that males and females involved in
neuromuscular based ACL prevention programs including plyometrics
have a significant reduction in ACL tears (M: 85%; F: 52%)
Sadoghi et al., 2012

NOTES
03
NOTES
PROGRAMMING
PROGRAMMING CONSIDERATIONS
Frequency
Volume
Intensity
Methods
NOTES
FREQUENCY, VOLUME & INTENSITY
FREQUENCY VOLUME INTENSITY MOVEMENTS
Weekly: Sets/Reps:
Contacts:
2x (15-20min) 2-3sets/4-6reps Movements: 3-5
40-60/session
Directions: 1-2
Focus: Rest Set/Session: Initiations: 2-3
Total: 120/wk
Speed-Strength 1-3min/72hrs
Weekly: Sets/Reps:
Contacts:
4x (5-15min) 1-2sets/4-6reps Movements: 2-3
20-30/session
Directions: 1-2
Focus: Rest Set/Session: Initiations: 2-3
Total: 120/wk
Activation 1-2min/24hrs
(de Villarreal et al., 2009)
NOTES
KEY CONSIDERATION
Studies on plyometrics do not factor in

total training volume (ex. inclusion of
strength and movement skills) and make
recommendations solely based on
plyometric training
NOTES
METHODS (EX. JUMP – BOUND – HOP)
LINEAR LATERAL ROTATIONAL

VERTICAL TO HORIZONTAL VERTICAL TO HORIZONTAL VERTICAL TO HORIZONTAL
CONTINUOUS Lin-Vert Jump Lat-Horiz 450 Bound Rot-Vert 1800 Jump

Lin-Horiz Bound Lat-Horiz Hurdle Hop Rot-Vert 900 Hop
INTENSITY
DOUBLE Lin-Horiz Hurdle Jump Lat-Horiz Bound Rot-Vert 2700 Jump

CONTACT Lin-Horiz Hurdle Hop Lat-Horiz Hurdle Hop Rot-Horiz 1800 Bound
COUNTER- Lin-Vert Jump Lat-Horiz 450 Bound Rot-Vert 1800 Jump

MOVEMENT Lin-Horiz Bound Lat-Horiz Hurdle Hop Rot-Vert 900 Hop
NON COUNTER- Lin-Vert Box Jump Lat-Vert Bound Rot-Vert 900 Jump
MOVEMENT Lin-Vert Hurdle Hop Lat-Vert Hurdle Hop Rot-Horiz 900 Bound
INTENSITY
NOTES
EXAMPLE PROGRAMMING: PLYOMETRICS
PLYOS: Linear Movement Skills PLYOS: Multi- Movement Skills
Novice Athlete (4x per week) Advanced Athlete (2x per week)
Movement 1: Movement 1:
-NCM Lin-Vert Box (12in) Jump -CM Lat-Horiz Bound (Quick-Stick)
-2 x 5 repetitions -2 x (3x3) repetitions each
-CM Lin-Horiz (12in) Hurdle Jump -Continuous Lat-Horiz 450 Bound
-1 x 5 repetitions -2 x 5 repetitions each
-CM Lin-Horiz (6in) Hurdle Hop -DC Lat-Horiz (12in) Hurdle Hop
-2 x 5 repetitions each -1 x 5 repetitions each (medial & Lateral)
Total Contacts: 25 Total Contacts: 38
NOTES
GUIDELINES
Movement (Jump – Bound – Hop)
- More Stable to Less Stable
Direction (Linear – Lateral - Rotational)

- General to Specific (Vertical to Horizontal)
Initiation (NCM – CM – DC – CONT – DJ)

- Low Force to High Force (Progression & Continuum)
Equipment (Low Box – Ground – Hurdle – High Box)

- Low Force to High Force
NOTES
04
NOTES
CLOSING
MOVEMENT
Movements are selected based on
the level of athlete (2-leg to 1-leg) and
the specific movement
characteristics in need of
development (movement skills &
sport)
NOTES
DIRECTION
Movement directions are selected
based on the level of athlete (linear to
rotational) and the specific directional
force characteristics in need of
development (movement skills &
sport)
NOTES
INITIATION
Movement initiations are selected
based on the level of athlete (NCM to
DJ) and the specific speed-strength
characteristics in need of
development (strength & movement
skills)
NOTES
NOTES
APPENDIX
Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of
force development and neural drive of human skeletal muscle following resistance training. Journal of
applied physiology, 93(4), 1318-1326.
Blazevich, A. (2011). The Stretch-Shortening Cycle (SSC). Strength and Conditioning: Biological principles
and practical applications, 2.8, 209-221.
Bobbert, M. F., Gerritsen, K. G., Litjens, M. C., & Van Soest, A. J. (1996). Why is countermovement jump
height greater than squat jump height?.Medicine and science in sports and exercise, 28, 1402-1412.
Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. Elsevier
Churchill Livingstone.
Bosco, C., Montanari, G., Ribacchi, R., Giovenali, P., Latteri, F., Iachelli, G., ... & Saibene, F. (1987). Relationship
between the efficiency of muscular work during jumping and the energetics of running. European journal
of applied physiology and occupational physiology, 56(2), 138-143.
Cardinale, M., Newton, R., & Nosaka, K. (Eds.). (2011). Strength and conditioning: Biological principles and
practical applications. John Wiley & Sons.
Carlock, J. M., Smith, S. L., Hartman, M. J., Morris, R. T., Ciroslan, D. A., Pierce, K. C., ... & Stone, M. H. (2004).
The relationship between vertical jump power estimates and weightlifting ability: a field-test approach. The
Journal of Strength & Conditioning Research, 18(3), 534-539.
Chu, D. (1983). Plyometrics: The link between strength and speed. Strength & Conditioning Journal, 5(2),
20-21.
NOTES
APPENDIX
Chu, D. (1998). Jumping into plyometrics. Human Kinetics.
Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular
power. Sports medicine, 41(1), 17-38.
de Marche Baldon, R., Lobato, D. F. M., Yoshimatsu, A. P., dos Santos, A. F., Francisco, A. L., Santiago,
P. R. P., & Serrão, F. V. (2014). Effect of Plyometric Training on Lower Limb Biomechanics in
Females. Clinical Journal of Sport Medicine, 24(1), 44-50.
Hewett, T. E., Ford, K. R., & Myer, G. D. (2006). Anterior cruciate ligament injuries in female athletes
Part 2, a meta-analysis of neuromuscular interventions aimed at injury prevention. The American
journal of sports medicine, 34(3), 490-498.
Komi, P. V. (2008). Stretch-shortening cycle. Strength and power in sport, 2, 184-202.
Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical
review. British journal of sports medicine, 41(6), 349-355.
Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-
extremity plyometric training. Sports medicine, 40(10), 859-895.
Myer, G. D., Paterno, M. V., Ford, K. R., & Hewett, T. E. (2008). Neuromuscular training techniques to
target deficits before return to sport after anterior cruciate ligament reconstruction. The Journal of
Strength & Conditioning Research, 22(3), 987-1014.
Newton, R. U., & Kraemer, W. J. (1994). Developing explosive muscular power: Implications for a
mixed methods training strategy. Strength & Conditioning Journal, 16(5), 20-31.
NOTES
APPENDIX
Sadoghi, P., von Keudell, A., & Vavken, P. (2012). Effectiveness of anterior cruciate ligament injury
prevention training programs. The Journal of Bone & Joint Surgery, 94(9), 769-776.
Schmidtbleicher, D. (1992). Training for power events. Strength and power in sport, 1, 381-395.
Turner, A. N., & Jeffreys, I. (2010). The stretch-shortening cycle: Proposed mechanisms and
methods for enhancement. Strength & Conditioning Journal,32(4), 87-99.
Verkhoshansky, Y. V., & Siff, M. C. (2009). Supertraining. Verkhoshansky.
de Villarreal, E. S. S., González-Badillo, J. J., & Izquierdo, M. (2008). Low and moderate plyometric
training frequency produces greater jumping and sprinting gains compared with high
frequency. The Journal of Strength & Conditioning Research, 22(3), 715-725.
de Villarreal, E. S. S., Kellis, E., Kraemer, W. J., & Izquierdo, M. (2009). Determining variables of
plyometric training for improving vertical jump height performance: a meta-analysis. The Journal of
de Villarreal, E., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strength
performance? A meta-analysis. Journal of Science and Medicine in Sport, 13(5), 513-522.
Wilson, J. M., & Flanagan, E. P. (2008). The role of elastic energy in activities with high force and
power requirements: a brief review. The Journal of Strength & Conditioning Research, 22(5), 1705-
1715.
NOTES
LINEAR SPEED
AN INTRODUCTION TO ACCELERATION
NOTES
LEARNING OBJECTIVES
Define terms and compute basic physics problems related to sprinting
Identify and explain how specific kinematic and kinetic elements relate to the
acceleration technical model
Recognize the “coaching pyramid” and identify the most effective cues for
improving the acceleration technical model
Identify and design effective movement skills programming for acceleration
NOTES
What do we think of when we hear
the word acceleration?
NOTES
RACE CAR
NOTES
SCRUM IN RUGBY
NOTES
EVASION IN SPORT
NOTES
SPRINTING
NOTES
01
NOTES
ACCELERATION: TECHNICAL MODEL
PHYSICS OF SPEED
NOTES
Newton’s 1st Law (Inertia):
An object at rest stays at rest and an object in motion stays in
motion with the same speed and in the same direction unless
acted upon by an unbalanced force
NOTES
Newton’s 2nd Law (Force):
The acceleration of an object as produced by a net force is
directly proportional to the magnitude of the net force, in the
same direction as the net force, and inversely proportional to
the mass of the object
NOTES
FORCE-VELOCITY GOAL 1
Generate as much horizontal force as possible in the

least amount of time while maximizing technique
NOTES
FORCE-VELOCITY GOAL 2
Optimize the horizontal force that can be generated in

excess of the vertical force needed to overcome gravity
NOTES
FORCE CHARACTERISTICS
+VV = 0.8-1m/s
(1.8-2.2mph)
-HF = 614N +HV = 3.38m/s

(138lbs) (7.6mph)
-VF = 145N + 800N =

180lbs = 81.81kgs = 800N; .45s Start
945N (212lbs)
Mann, 2011 © 2014 Athletes’ Performance, Inc. 14
NOTES
LINEAR SPEED MODEL
ACCELERATION ZONE ABSOLUTE SPEED ZONE
0-10 Yards
Start 10-20 Yards
Transition 20-30 Yards 30-40 Yards
Max Velocity (>80%)
Contacts 1-3 Contacts 4-11 Contacts 12-20+
Contacts Contacts Contacts Contacts

1-6+ 7-11+ 12-16+ 17-20+
NOTES
TECHNICAL MODEL: ACCELERATION
NOTES
TECHNICAL GOAL 1
Synchronize explosive
arm and leg movement
through a “piston like” leg
action that maximizes a
low leg swing
NOTES
TECHNICAL GOAL 2
Optimize the direction of

force in an effort to maximize
horizontal velocity
NOTES
CRITICAL POSITION : TOE-OFF CONTACT
<900
1600
NOTES
02
NOTES
ACCELERATION: COACHING
COACHING PYRAMID
ARM ACTION
LEG ACTION
POSTURE
NOTES
POSTURE
“Head to heel strong as steel”

“Sprint up the hill”
“Stay long”
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NOTES
LEG ACTION: FRONT
“Knee drive…” “Drive low”

“Break the glass”
“Punch the mitt”
NOTES
LEG ACTION: BACK
“Drive back”
“Explode off the line”
“Push the ground away”
NOTES
ARM ACTION
“Hammer back”
“Snap down and back”
“Snap & seperate”
© 2014
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PUTTING IT ALL TOGETHER
“Power over quickness”

“Piston action”
“Stay big”
© 2014
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NOTES
03
NOTES
ACCELERATION: PROGRAMMING
Structure
Frequency
Volume
Intensity
Methods
NOTES
STRUCTURE: PILLAR PREPARATION
Acceleration Focus
- Massage…Stretch…Activate
- Shoulder Flexion & Extension
- Thoracic Extension & Rotation
- Hip Flexion & Extension
- Ankle Dorsiflexion
NOTES
STRUCTURE: MOVEMENT PREPARATION
Acceleration Focus
- Miniband
- Linear & Lateral
- Dynamic Stretch
- Total Hip
- Movement Integration
- Linear Emphasis
- Rapid Response
- Linear Emphasis
NOTES
STRUCTURE: PLYOMETRICS
Acceleration Focus
- Direction
- Linear Vertical & Horizontal
- Initiation
- Non-Countermovement
- Double Contact
- Movements
- Jump
- Bound
- Hop
NOTES
STRUCTURE: ACCELERATION SESSION
Technical (10-15min)
- Motor Learning Emphasis
- Introduce New Drills
- High Recovery
Skill Application (10-20min)

- High Intensity Emphasis
- Full Skill Execution
- High Recovery
NOTES
FREQUENCY & VOLUME
Frequency Per Week:

- 1-2 x Per Week (45-60min)
Volume Per Session:

- Distances: 10-30 (± 5) yards
- Repetitions: 4-8 (± 2)
- Sets: 1-2
- Rest:
- Reps < 5min
- Sets < 8min
NOTES
INTENSITY
High Intensity: >95% (Full Speed Efforts)

+ Full CNS Demand + Neuromuscular Changes
+ Complete Recovery In-Session (48hrs Between)
Medium Intensity: 76-94% (Moderate Efforts)

+ Too Slow for Specific Adaptation
+ Too High for Complete Recovery in 24hrs
Low Intensity: 75% or Slower (Easy Efforts)

+ Active Recovery + Motor Pattern Rehearsal
+ Physiological Changes: Improved Endurance
Adapted from CharlieFrancis.com, 2002
NOTES
METHODS
LEVEL 1 LEVEL 2 LEVEL 3

Weeks 1+ Weeks 2-3+ Weeks 3-4+
FREE SPRINTS 10 YARDS 20 YARDS 30 YARDS

(2pt/3pt) (2pt/3pt) (2pt/3pt)
SPECIFICITY
SLED MARCH SLED BOUND SLED SPRINT +LOAD-

SLED DRILLS (Waist)
(15-20YDS) (15-20YDS) RELEASE (20-30YDS)
HARNESS DRILLS HARNESS MARCH HARNESS BOUND HARNESS SPRINT

(Shoulders) (10-15YDS) (15YDS) (15YDS)
WALL DRILLS MARCH/SKIP + MARCH/SKIP +

PREP DRILLS
MARCH/SKIP OVERHEAD OVERHEAD + LOAD
INTENSITY
NOTES
EXAMPLE PROGRAMMING: ACCELERATION
Acceleration: Start Session Acceleration: Transition Session
Wall Drills: March/Skip:

- Posture Holds (1 x 10s ea) - Acceleration March (2 x 10yds)
- Load & Lift (1-2 x 5r ea) - Acceleration Skip (2x 10yds)
- Single Exchange (1-2 x 5r ea) - Pop-Float Skip (2 x 10yds)
Shoulder Harness Drills: Waist Sled Drills:

- Acceleration March (1-2 x 10yds) - March (1 x 20yds)
- Acceleration Bound (1-2 x 10yds) - March- Bound (2 x 20yds)
- Acceleration Sprint (1-2 x 10yds) - March-Bound-Sprint (2 x 20yds)
Free Sprints: Free Sprints:

- 3-point/2-point Start + Sprint -3-point/2-point Start + Sprint
- 1-2 x (4r x 10yds) -1-2 x (2-3r x 20yds)
NOTES
04
NOTES
ACCELERATION: CONCLUSIONS
BIG FORCE
Maximizing the magnitude of force that can be

generated above vertical force requirements
will optimize acceleration performance
NOTES
CORRECT DIRECTION
Optimize the direction of force through

efficient technique that emphasizes
horizontal force production
Mann, 2011 © 2014

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NOTES
FAST TIME
Optimize the magnitude and

direction of force by applying the
largest forces in the least amount
of time while minimizing excess
flight time
Mann, 2011 © 2014
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NOTES
APPENDIX
Blazevich, A. J. (2013). Sports biomechanics: the basics: optimising human performance. A&C Black.
Cottle, C. A., Carlson, L. A., & Lawrence, M. A. (2014). Effects of Sled Towing on Sprint Starts. The Journal of
Cronin, J., & Hansen, K. T. (2006). Resisted sprint training for the acceleration phase of sprinting. Strength &
Conditioning Journal, 28(4), 42-51.
Krzysztof, M., & Mero, A. (2013). A Kinematics Analysis Of Three Best 100 M Performances Ever. Journal of
human kinetics, 36(1), 149-160.
Kugler, F., & Janshen, L. (2010). Body position determines propulsive forces in accelerated running. Journal
of biomechanics, 43(2), 343-348.
Mann, R. (2011). The mechanics of sprinting and hurdling. CreateSpace.
Mero, A., Komi, P. V., & Gregor, R. J. (1992). Biomechanics of sprint running. Sports Medicine, 13(6), 376-
392.
Morin, J. B., Bourdin, M., Edouard, P., Peyrot, N., Samozino, P., & Lacour, J. R. (2012). Mechanical
determinants of 100-m sprint running performance. European journal of applied physiology, 112(11),
3921-3930.
NOTES
APPENDIX
Weyand, P. G., Sternlight, D. B., Bellizzi, M. J., & Wright, S. (2000). Faster top running speeds are achieved
with greater ground forces not more rapid leg movements. Journal of applied physiology, 89(5), 1991-
1999.
Weyand, P. G., Sandell, R. F., Prime, D. N., & Bundle, M. W. (2010). The biological limits to running speed are
imposed from the ground up. Journal of applied physiology, 108(4), 950-961.
NOTES
MOVEMENT BASED PHILOSOPHY
AN APPROACH TO PROGRAM DESIGN
NOTES
LEARNING OBJECTIVES
Discuss the training tradition and how it has influenced preparation for athletes.
Introduce the key concepts behind movement based program design and show
examples of movements.
Review basic structure and template for organizing movements for a balanced
movement based program.
NOTES
01
NOTES
INTRODUCTION
Why are we here?
NOTES
THIS SPACE FIT ONE GOAL WELL
NOTES
NOTES
The sport of bodybuilding
has defined our traditional view
of physical fitness.
NOTES
But not just bodybuilding…
NOTES
Weightlifting and powerlifting have also contributed
NOTES
How has tradition
affected the way we prepare athletes?
NOTES
METHODOLOGY MINDSET
Fitness
Body Building Finite
Power Lifting One-Dimensional
Olympic Lifting
NOTES
Tradition has created a clearly
defined world with fixed rules…
NOTES
Extremely Powerful,
but expressed in one, fixed direction…
NOTES
Sport requires skill to handle multiple demands,
on undefined terrains…
NOTES
MULTIPLE PLANES OF MOTION FOR SPORT AND LIFE
LINEAR MIXED
NOTES
FUNCTIONAL TRAINING
“PREPARING LIKE YOU PERFORM”
A sport and athlete specific prescription of

progressive, integrated multi-joint, multi-planar,
proprioceptively-enriched movements at
various loads and speeds.
NOTES
So what are the goals of training?
NOTES
Training should reduce
injury potential
NOTES
Training should
increase performance
NOTES
02
NOTES
FORGING AHEAD
Organized through a system of clear
classifications of exercises
Establish program balance, excel through
the demands of sport and life.
Create a common language
NOTES
PUSHING VS. PULLING
Push
verb : To use force to move (someone or something) forward or away from you
i.e.- A Squat
Pull
verb : to hold onto and move (someone or something) in a particular direction and
especially toward yourself
i.e.- A Deadlift
The vector directions of where the weight is going (towards the body or away from it) allow us to clearly
distinguish whether we are pushing something or pulling it.
NOTES
Create a classification of movement types
NOTES
STRENGTHENING MOVEMENT
MOVEMENT BASED TRAINING

Movement patterns
- Upper push/pull, lower push/pull, rotational
Multiple joint movements
Multi-planar
Eccentric, concentric, isometric
Purposeful training
- Strength to support movement
TOTAL BODY
UPPER BODY
MOVEMENT TYPES LOWER BODY
ROTATIONAL
NOTES
Points of Emphasis for Movements (w/ examples)
NOTES
POINTS OF EMPHASIS – TOTAL BODY
Total Body- Explosive movements with a focus on kinetic linking. Focus starts
with technique/educational emphasis.
Traditionally the first section of the lift.
NOTES
MOVEMENT TYPES CLASSIFICATIONS
TOTAL BODY
PUSH
TOTAL BODY
PULL
NOTES
TOTAL BODY
Hang Snatch - DB
Focal Points: Kinetic linking, torso trained dynamically
NOTES
TOTAL BODY
Squat to Throw - MB
NOTES
POINTS OF EMPHASIS- STRENGTH
Strength movements will receive either a primary or secondary emphasis
Primary - Most demanding movement (physically & neurally). Typically bilateral

and the main point of emphasis that day.
Secondary - Less demanding movement (physically & neurally). Typically

unilateral and the subsequent point of focus that day.
- Traditionally the second part of the lift.
NOTES
UPPER BODY
2 ARM
HORIZONTAL 1 ARM
ALTERNATING
PUSH
2 ARM
VERTICAL 1 ARM
ALTERNATING
UPPER BODY
2 ARM
HORIZONTAL 1 ARM
ALTERNATING
PULL
2 ARM
VERTICAL 1 ARM
ALTERNATING
NOTES
UPPER BODY – 2-ARM PUSH/PULL VERTICAL
Overhead Press – ½ Kneeling - DB Pull Down – Seated Cable
Focal Points: Primary upper body examples, bilateral
NOTES
UPPER BODY – 2-ARM PUSH/PULL HORIZONTAL
Bench Press - Barbell Bent Over Row - Dumbbell
Focal Points: Primary upper body examples, bilateral
NOTES
UPPER BODY – ALTERNATING PUSH/PULL VERTICAL
Overhead Press – ½ Kneeling – Alternating DB Pull Down – Seated Alternating Cable
Focal Points: Secondary upper body examples, unilateral
NOTES
LOWER BODY
2 LEG
PUSH
1 LEG EMPHASIS
LOWER BODY
2 LEG
HIP DOMINANT
1 LEG
PULL
KNEE 2 LEG
DOMINANT 1 LEG
NOTES
LOWER BODY PUSH – 2-LEG, 1-LEG EMPHASIS
Front Squat - Barbell Forward Lunge - Dumbbell
Focal Points: Hips & knees work together to execute action
NOTES
LOWER BODY PULL – HIP DOMINANT – 2-LEG, 1-LEG
Romanian Deadlift - Dumbbell Romanian Deadlift – Single Leg DB
Focal Points: Knees are fixed, hips execute action
NOTES
LOWER BODY PULL – KNEE DOMINANT – 2-LEG, 1-LEG
Leg Curl (Slide) Leg Curl – 1 Leg (Slide)
Focal Points: Hips are fixed, knees execute action
NOTES
POINTS OF EMPHASIS- ROTARY
Rotary Movements will receive either a Propulsive or Stability Emphasis
Stability- Hips and Torso trained statically, resisting rotational forces generated
by movement. Force is generated by a stable pillar (center-out).
Propulsive- Hips and torso are trained dynamically. Focus on kinetic linking.
Transfer force from the ground through the pillar.
Traditionally used as the third element of the session.
NOTES
ROTATIONAL
HIGH TO LOW
STABILITY LOW TO HIGH
HORIZONTAL
ROTATIONAL
HIGH TO LOW
PROPULSIVE LOW TO HIGH
HORIZONTAL
NOTES
ROTARY STABILITY
Stability Chop – ½ Kneeling Cable (Bar) Stability Lift – Half Kneeling Cable (Bar)
Focal Points: Stable base, torso is trained statically
NOTES
ROTARY PROPULSIVE
Rotational Chop – Seated Cable Rotational Lift – Seated Cable
(Stability Ball) (Stability Ball – Rope)
NOTES
TRAINING MOVEMENT PATTERNS
“If we train muscles we will forget Movements, but if we train

Movements we will never forget muscles”
NOTES
NOTES
03
NOTES
FINDING A BALANCE
Intro to performance themes
A template for success
FOUNDATIONAL PHASES
FOUNDATION 1 FOUNDATION 2
- develop pillar strength - same goals as F1

- learn foundational lifting - increase density
techniques - increase volume
- correct imbalances
Focus on movement quality over quantity

Balancing primary, secondary, and rotary movements
NOTES
STRENGTH THEMES DEFINED
A strength theme can be defined by the biologic adaptation that occurs in
response to a specific training stimulus.
- Categories of adaptation
- Central
- Changes occur in the nervous system
- Peripheral
- Changes that occur in the muscular system
- Central and peripheral
- Changes that occur in the neuromuscular system.
The primary adaptations through training are peripheral, necessitating an

approach inclusive of central emphasis.
NOTES
MUSCLE HYPERTROPHY
Sarcoplasmic hypertrophy– Increased volume of sarcoplasm (fluid between

myofibrils) and non-contractile proteins.
- Non-functional hypertrophy
Myofibrillar - Enlarged muscle fibers due to increased myofibrillar density and

therefore the addition of sarcomeres in parallel.
- Functional hypertrophy
(Siff, 2003 & Zatsiorsky and Kraemer, 2006)
NOTES
WORK CAPACITY & FITNESS
When discussing stamina, or work capacity, there are two major

categories:
- Cardiorespiratory endurance
- Local muscular endurance.
Work capacity and the ability to perform work for extended periods of
time is usually the starting point in fitness development.
NOTES
STRENGTH
Strength is defined as the ability of a given muscle or group of muscles to
generate muscular force under specific conditions.
This “specificity” leads to the numerous types of strength that can be expressed
given specific conditions
- i.e. strength-endurance vs. max strength
NOTES
STRENGTH
Absolute strength - maximum voluntary muscular force produced irrespective of
time
Starting strength - the ability of muscles to develop force at the beginning of a
contraction
Speed-strength - the ability to quickly execute an unloaded movement or a
movement against a relatively small resistance.
Strength-speed - the ability to perform rapid movements against heavy loads.
Strength endurance - the ability to effectively maintain muscular functioning
under work conditions of long duration.
- Dynamic Strength-Endurance- cyclic exercises in which considerable tension is
repeated without interruption
- Static Strength-Endurance- activities where it is necessary to exert isometric tension of
varying magnitude and duration.
NOTES
SPEED & POWER
Work- The energy involved in moving from one state or position to

another
Power- The rate at which work is done at any instant (It thus combines the
factors of intensity and duration, per unit of time.)
Speed- the combination of all necessary S-factors in response to the

external conditions under which the motor task is to be executed.
NOTES
NOTES
NOTES
04
NOTES
CLOSING
HISTORY INFLUENCES PERFORMANCE & INJURY BALANCE
The original roots of strength training established a foundation well suited for a
narrow scope of function.
- Rigid structure of facilities and methods have created a box within which
athletes’ training and development could be limited.
NOTES
Weightlifting and powerlifting have influenced the training environment in a

positive way.
- These sports have helped guide and develop athletes with skills and abilities
with better carryover to dynamic sports, however limitations are still present.
NOTES
Training should both enhance sport performance and reduce potential for sport
injury.
- Responsible, holistic and integrated training systems help develop the
complete athlete.
Classic measures of success within strength qualities may not always be most
appropriate when dealing with specific athletes and roles.
Understand the impact of the training and performance environments to notice

what factors matter, and what will have no impact on sport performance.
NOTES
By establishing a common language, and responsibly incorporating balance into

athletic programming, we can better prepare athletes for the demands of sport
and life.
NOTES
NOTES
APPENDIX
Garhammer, J., & Takano, B. (1992). Training for weightlifting. Strength and power in sport,
357-369.
Siff, M. C., & Verchošanskij, J. V. (2004). Supertraining. Supertraining Institute.
Verstegen, M., & Williams, P. (2014). Every Day Is Game Day: The Proven System of Elite
Performance to Win All Day, Every Day. Penguin.
Zatsiorsky, V. M., & Kraemer, W. J. (1995). Science and practice of strength training.
Bompa, T. O., & Carrera, M. (1999). Periodization training for sports (pp. 83-93). Champaign, IL:
Human Kinetics.
Boyle, M. (2004). Functional training for sports. Human Kinetics
Cook, G. (2010). Movement: Functional movement systems: screening, assessment,
corrective strategies. On Target Publications.
Cook, G. (2003). Athletic body in balance. Human Kinetics.
NOTES
APPENDIX
Schwarzenegger, A., & Dobbins, B. (1998). The new encyclopedia of modern bodybuilding.
Simon and Schuster
Schwarzenegger, A. (1993). Arnold. Simon and Schuster.
NOTES
FUNCTIONAL MOVEMENT SCREEN INTEGRATION
NOTES
Do you assess your athletes’ risk of injury?
Do you have a system to check whether all elements

necessary for movement are present before training?
NOTES
How much can an athlete’s performance decrease
if he/she sustains an injury?
10%... 20% ?
Improving a 30 inch VJ by 10% is a 3 inch increase,
20% is 6 inches.
Improving a 40 yd dash time of 5.0 to 4.5 is a 10%

improvement.
NOTES
How much can an athlete’s performance decrease
if he/she sustains an injury?
10%... 50%... 100% ?
NOTES
We can quantify injury risk.
NOTES
We can quantify movement efficiency.
NOTES
NOTES
NOTES
NOTES
LEARNING OBJECTIVES
Understand the importance of injury potential and fundamental movement
Understanding principles of the Functional Movement Screen (FMS)
Understand principles of the FMS Solutions
Know where to inject FMS corrective solutions into your program design
Improve the ability to implement FMS corrective solutions into your training
system
NOTES
01
NOTES
UNDERSTANDING INJURY
PREDICTION
PREVENTION
WHAT CREATES THE PROBLEMS?
12
NOTES
WHAT CREATES THE PROBLEMS?
13
NOTES
PERFORMANCE AND CONDITIONING
Plyometric
Power SKILL Agility
Strength Speed
PERFORMANCE
MOVEMENT
Proprioception Mobility/Stability
14
NOTES
MANAGING LIMITING FACTORS
Acute
- Contact & non-contact
- Mechanism of injury
Chronic (overuse)
- Insidious onset
- No mechanism of injury
- Repetitive microtrauma
NOTES
MOVEMENT QUALITY
DON’T PLACE PERFORMANCE ON DYSFUNCTION
Reinforces compensatory
patterns
Push compensations
further
Increase micro-trauma
Leads to more injuries!
NOTES
Does high performance equal high durability?
NOTES
You have to fix the flat before you race
NOTES
What happens to a tire low on air?
NOTES
02
NOTES
UNDERSTANDING THE SCREEN
WHAT IS THE FUNCTIONAL MOVEMENT SCREEN?
NOTES
NOTES
NOTES
UNDERSTANDING THE SCREEN
INJURY RISK SCREENING

Functional Movement Screen (FMS)TM looks at fundamental movement
patterns to identify compensations and inefficient movement
The screen is scored out of 21, Each movement scored 0-3.

- Lower scores = Higher risk for injury
- Higher scores = Lower risk for injury
Research has shown improvements in FMS score to be correlated to a

significantly reduced injury risk
NOTES
Allow us to identify “ Red Flags”
or movement patterns that put
your athlete at risk.
NOTES
Allows us to quickly rank the
quality of fundamental
movement patterns
NOTES
Allow us to target their weak links
Create training programs
Movement efficiency
Help them reach performance
potential
NOTES
WHAT IS THE FUNCTIONAL MOVEMENT SCREEN?
The FMS is a simple, standardized screen that allows anyone to

rate & rank the quality of individual’s movement patterns in a
systematic approach.
Injury Prediction
Performance Deficits

NOTES
Create a logical
approach (SOP):
Screen, Test, Assess
Create a movement
baseline: FMS
Correctly identify
dysfunction
NOTES
03
NOTES
THE FMS
What it is – What it isn’t
Understanding the Difference
Key Considerations
UNDERSTANDING THE DIFFERNECE
Assessment
- To judge someone’s ability
- Performed by a Sports Medicine team
Screen
- A filter
- To catch major problem to be tested and assessed
- Check for risks- meet a minimum criteria to train
NOTES
The FMS is simply a screen designed to catch
fundamental movement pattern compensations.
It is not an assessment tool to determine the root

cause of the compensations
NOTES
USING THE SYSTEM: PAIN IS THE LINE
33
NOTES
KEY CONSIDERATIONS
“ Hardware”
“Software”
THE FMS CANNOT SEPARATE THE TWO SYSTEMS, MUSCULOSKELETAL AND NEUROLOGICAL,
ALL WE CAN TELL IS IF THEY CAN PERFORM THE PATTERN OR NOT
NOTES
KEY CONSIDERATIONS: WHAT IS LIMITED?
NOTES
KEY CONSIDERATIONS
NOTES
KEY CONSIDERATIONS
Complete the entire FMS™ before making decisions or trying to interpret the
weak link on a person
The screener may find that 2-3 movements uncover a weakness, but without
looking at all 7 movements, a more important weakness may be overlooked.
Once you have finished the entire screening process it is time to filter out the
individual’s functional movement problems and make recommendations on
improving them. Or refer them to someone else who can provide specialized
care.
NOTES
PRIMARY GOALS
Set a movement baseline for fundamental

movement competency
Identify the pain and dysfunction
Proper progression: conditioning and post-injury
38
NOTES
DEVELOPMENTAL SEQUENCE EXPANDED
39
NOTES
START MOVING, BUT MOVE RIGHT
Create a logical approach

(SOP): Screen, Test, Assess
Create a movement baseline:

FMS
Correctly identify dysfunction
40
NOTES
SET A BASELINE FOR FUNDAMENTAL MOVEMENT
1. Squatting 2. Stepping 3. Lunging 4. Reaching
5. Leg Raising 6. Push-up 7. Rotary Stability 41
NOTES
SCORING OF THE FMS
3 Perform pattern as directed
Perform pattern with

2
compensation/imperfection
1 Unable to perform pattern
0 Pain with pattern regardless of quality

42
NOTES
04
NOTES
FMS SCORING AND HIERARCHY
SOP
Corrective Solutions
KEY CONSIDERATIONS
THE FMS TRULY PROVIDES SPECIFICITY TO YOUR TRAINING
SCREEN RE-SCREEN
PRIORITIZE RE-PRIORITIZE
PRESCRIBE NEW PRESCRIPTION
NOTES
SCORING HIERARCHY
UPPER/LOWER QUARTER SCREEN

PAIN ON ANY OF THE SCREENS 0s
WORK CORRECTIVE STRATEGIES & RE-TEST
IN 2 WEEKS
(L1, R3) OR (R1, L3)

ASYMMETRICAL 1s
WORK CORRECTIVE STRATEGIES & RE-TEST
(L1, R2) OR (R1, L2)
IN 2 WEEKS
SYMMETRICAL 1s (L1, R1)
(L2, R3) OR (R2,

ASYMMETRICAL 2s
L3) WORK CORRECTIVE STRATEGIES & RE-TEST
IN 2 WEEKS
SYMMETRICAL 2s (L2, R2)
SYMMETRICAL 3s ALL 3’S CONTINUE MAINTENANCE PROGRAM
NOTES
MOVEMENT HIERARCHY
01 ACTIVE STRAIGHT LEG RAISE
02 SHOULDER MOBILITY
03 ROTARY STABILITY
04 TRUNK STABILITY PUSH UP
05 IN-LINE LUNGE
06 HURDLE STEP
07 DEEP SQUAT
NOTES
TARGETING THE PRIORITIES
FMS SOLUTIONS TARGET EACH “WEAK LINK” WITH DIFFERENT STRATEGIES…
Soft Tissue
- Tension and adhesion
Mobility
- Restore symmetry
- Increase range of motion
Stability
- Motor Control
- Proper sequencing patterns
NOTES
WHERE TO INTERJECT
Pillar Preparation
- Focus on top 1-2 priorities
Strength
- Focus on top priorities as they relate to each strength movement during active rest
periods
Regeneration
- Focus on top 2-3 priorities
Stand Alone Session

- Focus on top 3 priorities
NOTES
NOTES
05
NOTES
THE SCREEN
DEEP SQUAT
Score of 3
Upper torso is parallel with
tibia
Femur is below horizontal
Knees are aligned over feet
Dowel is aligned over feet
51
NOTES
DEEP SQUAT
52
NOTES
DEEP SQUAT
Score of 2
53
NOTES
DEEP SQUAT
Score of 1
54
NOTES
HURDLE STEP
Score of 3
Hips, knees and ankles
remain aligned in the
sagittal plane
Minimal to no lumbar
spine movement
Dowel and hurdle remain
parallel
55
NOTES
HURDLE
E STEP
STEP
56
NOTES
HURDLE STEP
Score of 2
57
NOTES
HURDLE STEP
Score of 1
58
NOTES
IN-LINE LUNGE
Score of 3
Minimal to no torso
movement
Feet remain aligned in
sagittal plane
Knee touches 2x6 behind
heel of front foot
59
NOTES
IN-LINE LUNGE
60
NOTES
IN-LINE LUNGE
Score of 2
61
NOTES
IN-LINE LUNGE
Score of 1
62
NOTES
SHOULDER MOBILITY
Score of 3
Fist placement is within one
hand length apart
63
NOTES
SHOULDER
R MOBILITY
MOBILITY
64
NOTES
SHOULDER MOBILITY
Score of 2
Fist placement is
between one and one
and a half hand lengths
apart
65
NOTES
SHOULDER MOBILITY
Score of 1
Fist placement is greater
than one and a half hand
lengths apart
66
NOTES
SHOULDER MOBILITY
Impingement Clearing Test

A zero is given if the
clearing test reveals pain
(positive)
67
NOTES
ACTIVE STRAIGHT-LEG RAISE
Score of 3
Vertical line of the malleolus
resides between mid-thigh
and ASIS
Non-moving limb remains in
the neutral position
68
NOTES
69
NOTES
Score of 2
Ankle/dowel resides
between mid-thigh and
mid-patella/joint line
70
NOTES
Score of 1
Ankle/dowel resides below
mid-patella/joint line
71
NOTES
TRUNK STABILITY PUSH-UP
Score of 3
Body lifts as a unit with no lag in the spine
Males perform one repetition with thumbs aligned
with the top of the head
Females perform one repetition with thumbs in line
with the chin
72
NOTES
73
NOTES
Score of 2
Body lifts as a unit with no lag in the spine
Males complete one repetition with thumbs aligned
with the chin
Females complete one repetition with thumbs
aligned with the clavicle
74
NOTES
Score of 1
Males unable to perform one repetition with thumbs
in line with chin
Females unable to perform one repetition with
thumbs in line with clavicle
75
NOTES
Press-Up Clearing Test

clearing test reveals
pain (positive)
76
NOTES
ROTARY STABILITY
Score of 3
Perform one unilateral repetition while keeping
torso parallel to the board and keeping elbow and
knee in line with the board
77
NOTES
ROTARY STABILITY
78
NOTES
ROTARY STABILITY
Score of 2
Perform one diagonal repetition while keeping
torso parallel to the board and keeping elbow and
knee in line with the board
79
NOTES
ROTARY STABILITY
Score of 1
Unable to perform one diagonal repetition while
keeping torso parallel to the board and keeping elbow
and knee in line with the board
80
NOTES
ROTARY STABILITY
Flexion Clearing Test

clearing test reveals
pain (positive)
81
NOTES
06
NOTES
CLOSING
INJURY RISK/MOVEMENT MOVEMENT SCREEN FMS SCORING CORRECTIVE SOLUTIONS
Movement screening can help predict injury and identify energy leaks that may
limit performance.
NOTES
The FMS is composed of 7 movements

It can identify movement dysfunction, but It cannot determine the cause of the
dysfunction
The FMS can act as a filter to help identify focus points and specificity and
categorize athletes
NOTES
Each movement is scored 0-3. Total score of 21

- Scores of 0 or 1 are sent to sports medicine
- Lower scores are associated with increased risk of non contact injury
Apply Corrective solutions based on scoring and movement hierarchy.
- Asymmetrical followed by symmetrical.
- 1’s, followed by 2’s, followed by 3’s.
NOTES
Based on Scoring and Movement Hierarchy

Sequence of correctives:
- Soft Tissue
- Mobility
- Activation and Motor Control
NOTES
NOTES
APPENDIX
Cook, Gray. Athletic body in balance. Human Kinetics, 2003.
Cook, Gray. Movement: Functional movement systems: screening, assessment, corrective strategies. On Target
Publications, 2010.
Kiesel, K., Plisky, P. J., & Voight, M. L. (2007). Can serious injury in professional football be predicted by a preseason
functional movement screen?.North American journal of sports physical therapy: NAJSPT, 2(3), 147.
Minick, Kate I., et al. "Interrater reliability of the functional movement screen."The Journal of Strength & Conditioning
Research 24.2 (2010): 479-486.
Lisman, Peter, et al. "Functional movement screen and aerobic fitness predict injuries in military training." Medicine and
science in sports and exercise 45.4 (2013): 636-643.
Brown, Matthew. The ability of the functional movement screen in predicting injury rates in Division I female athletes. Diss.
University of Toledo, 2011.
Knapik, Joseph, et al. "Strength, flexibility and athletic injuries." Sports Medicine 14.5 (1992): 277-288.
Peate, W. F., et al. "Core strength: A new model for injury prediction and prevention." J Occup Med Toxicol 2.3 (2007): 1-9.
Cook, Gray, Lee Burton, and Barb Hoogenboom. "Pre-participation screening: The use of fundamental movements as an
assessment of function–part 1."North American journal of sports physical therapy: NAJSPT 1.2 (2006): 62.
Cook, Gray, Lee Burton, and Barb Hoogenboom. "Pre-participation screening: The use of fundamental movements as an
assessment of function–Part 2."North American journal of sports physical therapy: NAJSPT 1.3 (2006): 132.
Kiesel, K., P. Plisky, and R. Butler. "Functional movement test scores improve following a standardized offseason
intervention program in professional football players." Scandinavian journal of medicine & science in sports 21.2
(2011): 287-292.
NOTES
LINEAR SPEED: ABSOLUTE SPEED
NOTES
LEARNING OBJECTIVES
Identify and explain how specific kinematic and kinetic elements relate to the
absolute speed technical model
improving the absolute speed technical model
Identify and design effective movement skills programming for absolute speed
NOTES
What do we think of when
we hear absolute speed?
NOTES
THE CHEETAH
NOTES
BREAKAWAY IN SPORT
NOTES
DISTANCE RUNNING
NOTES
MAX VELOCITY SPRINTING
NOTES
01
NOTES
ABSOLUTE SPEED
TECHNICAL MODEL
TECHNICAL MODEL: ABSOLUTE SPEED
NOTES
TECHNICAL GOAL 1
Synchronize front and backside leg

action with arm action in an effort to
maximize the peak hip flexion
achieved in the front leg
NOTES
TECHNICAL GOAL 2
Contact the ground as close to the

center of mass as possible in an
effort to minimize breaking forces
and maximize vertical force
NOTES
CRITICAL POSITION : FIGURE-4
HIP/KNEE ACTION
1350 (450)
Stance Hip Extension <20°
Stance Knee Extension <160°
400
Recovery Knee Flexion 40°
Recovery Hip Flexion 45° <1600
NOTES
FORCE CHARACTERISTICS
+V V = 0.5m/s
(1m/s Total)
(1mph)
-HF = 250N (avg) +HF = 250N (avg)

(50lbs) (50lbs)
-VF = 818N + 800N = 1618N 180lbs = 81.81kgs = 800N; .1s GCT

(364lbs – 2BW)
NOTES
Characteristics:
Frequency: 4.4-5 contacts/sec Grd. Time: .087-.11s
Length: 2.8-2.9yds Flt. Time: .123-.127s
© 2014 Athletes’ Performance, Inc.
Mann, 2011
14
NOTES
02
NOTES
ABSOLUTE SPEED: COACHING
COACHING PYRAMID
ARM ACTION
LEG ACTION
POSTURE
NOTES
POSTURE
“Stand tall”
“Lean into the wind”
“Drive belt buckle forward”
NOTES
LEG ACTION: FRONT
“High heels”…”Step over”

“Snap laces to the sky”
“Knees up”…”Explode glass”
NOTES
LEG ACTION: BACK
“Drive down through ground”

“Snap the ground away”
“Spin the earth”
NOTES
ARM ACTION
“Hammer back”
“Snap down and back”
“Throw…insert word…back”
NOTES
PUTTING IT ALL TOGETHER
“Fight gravity and stay tall”

“Cycle action”…”Scissor”
“Stay on top of cyclical action”
NOTES
03
NOTES
PROGRAMMING
Structure
Frequency
Volume
Intensity
Methods
NOTES
Absolute Speed Focus

- Shoulder
- Thoracic
- Extension & Rotation
- Hip
- Flexion & Extension
NOTES
Absolute Speed
- Miniband
- Linear & Lateral
- Dynamic Stretch
- Total Hip
- Linear Emphasis
- Rapid Response
- Linear Emphasis
NOTES
Absolute Speed Focus

- Direction
- Linear Vertical & Horizontal
- Initiation
- Countermovement
- Double Contact (Continuous)
- Drop Jumps
- Movements
- Bound
- Hop
NOTES
STRUCTURE: ABSOLUTE SPEED SESSION
- Introduce New Drills
- High Recovery
- Full Skill Execution
- High Recovery
NOTES
FREQUENCY & VOLUME
Frequency Per Week:

Volume Per Session:
- Distances: 30-60 (± 5) yards
- Repetitions: 3-5 (± 2)
- Sets: 1-2
- Rest:
- Reps < 6-8min
- Sets < 8-12min
NOTES
INTENSITY

+ Full CNS Demand + Neuromuscular Changes
+ Complete Recovery In-Session (48hrs Between)
Medium Intensity: 76-94% (Moderate Efforts)

+ Too Slow for Specific Adaptation
+ Too High for Complete Recovery in 24hrs
Low Intensity: 75% or Slower (Easy Efforts)

+ Active Recovery + Motor Pattern Rehearsal
+ Physiological Changes: Improved Endurance
NOTES
METHODS
40 YARDS 50 YARDS 60 YARDS

FREE SPRINTS 20 BUILD + 20 GO 20 BUILD + 30 GO 20 BUILD + 40 GO
(2pt/3pt) (2pt/3pt) (2pt/3pt)
SPECIFICITY
SLED BUILD-UPS SLED BUILD-UPS SLED BUILD-UPS

SLED DRILLS (Waist) (30 YDS) (40 YDS) (50 YDS)
(LBS < 10% ↓Vm) (LBS < 10% ↓Vm) (LBS < 10% ↓Vm)
ANKLE RUNS ANKLE-SHIN-KNEE

ANKLE-SHIN-KNEE
STEP-OVER DRILLS SHIN RUNS RUNS + OVERHEAD
RUNS + OVERHEAD
KNEE RUNS + LOAD (WEIGHT VEST)
WALL DRILLS MARCH/SKIP + MARCH/SKIP +

PREP DRILLS
MARCH/SKIP OVERHEAD OVERHEAD + LOAD
INTENSITY
NOTES
EXAMPLE PROGRAMMING: ABSOLUTE SPEED
Absolute Speed: Basic Absolute Speed: Advanced

Wall Drills: Step-Over Drills (+Dowel Option):
- Figure-4 Holds (1 x 10s ea) - Ankle Runs (1-2 x 15yds)
- Technical Cycle (1-2 x 8r ea) - Shin Runs (2-3 x 20yds)
- Single Cycle (1-2 x 8r ea) - Knee Runs (2-3 x 20yds)
Step-Over Drills: Waist Sled Drills:

- Ankle Runs (1-2 x 15yds) - 20yd Build-Up + 20yd Sprint
- Shin Runs (1-2 x 15yds) - 1-2 x (1-3 x 40yds)
- Knee Runs (1-2 x 15yds)
Free Sprints (Build-Ups):
Free Sprints (Technical Build-Up): - 3-point/2-point Start + Sprint
- 3-point/2-point Start + Sprint - 20yd Build-Up + 20-30yd Sprint
- 1-2 x (2-3r x 40yds) - 1-2 x (1-3 x 40-50yds)
10yd Ankle-10yd Shin-10yd Knee-10yd Build
NOTES
04
NOTES
CLOSING
SYNCHRONIZE
1 2 3 4 567
Legs should cycle underneath a vertical body position with perfectly timed
front leg extension and back leg flexion in an effort to maximize leg frequency
NOTES
BIG KNEES
1 2 3 4 567
Optimizing the timing and magnitude of knee lift results in increased

capacity to maximize force during stance
NOTES
BIG FORCE
1 2 3 4 567
Maximizing the technique during flight allows the athlete to optimize

magnitude of force in the smallest ground contact time
NOTES
NOTES
APPENDIX
Blazevich, A. J. (2013). Sports biomechanics: the basics: optimising human performance. A&C Black.
Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. Elsevier Churchill
Livingstone.
Cottle, C. A., Carlson, L. A., & Lawrence, M. A. (2014). Effects of Sled Towing on Sprint Starts. The Journal of
Cronin, J., & Hansen, K. T. (2006). Resisted sprint training for the acceleration phase of sprinting. Strength &
Conditioning Journal, 28(4), 42-51.
Krzysztof, M., & Mero, A. (2013). A Kinematics Analysis Of Three Best 100 M Performances Ever. Journal of human
kinetics, 36(1), 149-160.
Kugler, F., & Janshen, L. (2010). Body position determines propulsive forces in accelerated running. Journal of
biomechanics, 43(2), 343-348.
Mann, R. (2011). The mechanics of sprinting and hurdling. CreateSpace.
Mero, A., Komi, P. V., & Gregor, R. J. (1992). Biomechanics of sprint running. Sports Medicine, 13(6), 376-392.
Morin, J. B., Bourdin, M., Edouard, P., Peyrot, N., Samozino, P., & Lacour, J. R. (2012). Mechanical determinants of
100-m sprint running performance. European journal of applied physiology, 112(11), 3921-3930.
Weyand, P. G., Sternlight, D. B., Bellizzi, M. J., & Wright, S. (2000). Faster top running speeds are achieved with
greater ground forces not more rapid leg movements. Journal of applied physiology, 89(5), 1991-1999.
Weyand, P. G., Sandell, R. F., Prime, D. N., & Bundle, M. W. (2010). The biological limits to running speed are imposed
from the ground up. Journal of applied physiology, 108(4), 950-961.
NOTES
ENERGY SYSTEMS DEVELOPMENT
A THEORETICAL CONSIDERATION OF TRAINING PRINCIPLES
NOTES
LEARNING OBJECTIVES
Discuss the differences between traditional cardiovascular training and

Energy Systems Development
Be able to use the speed/power profile to identify the metabolic strengths of

an athlete
Recall the major bioenergetic pathways
Understand how to target specific metabolic qualities by manipulating the

variables of time and intensity
NOTES
01
NOTES
Understanding sport demands
ONE BODY, MANY USES
Fitzgerald, M. (2007)
NOTES
SINGLE EFFORT
NOTES
INTERMITTENT TEAM SPORTS
NOTES
NOTES
NOTES
ULTRA-ENDURANCE
NOTES
ONE BODY, MANY USES
NOTES
CARDIO
Beachle, T. (2008) © 2014 Athletes’ Performance, Inc. 11
NOTES
NOTES
NOTES
NOTES
NOTES
NOTES
DEFINING ENERGY SYSTEMS DEVELOPMENT

Cardio is a general term that is often associated with a traditional approach
to conditioning
ESD is targeted to the individual’s needs and demands. Each session is

tailored to elicit specific training response and develop the metabolic
infrastructure required to achieve success
Hence the name…

Energy Systems Development
NOTES
02
NOTES
ATP SYNTHESIS & SUPPLY
Understanding bioenergetics and their
application to sport
Speed/power profile
ENERGY SYSTEMS AND SUPPLY
TIME (SEC) ENERGY SUPPLY ENERGY SYSTEM
1-4 ATP ANAEROBIC - ALACTATE
4-20 ADP+PCr ANAEROBIC - ALACTATE
15-60 FAST GLYCOLOSIS ANAEROBIC - LACTATE
60-180 FAST AND SLOW GLYCOLOSIS ANAEROBIC/AEROBIC
180-240+ SLOW GLYCOLOSIS AEROBIC – FFA/GLYCOGEN
Brooks, F. (2005) McArdle, W. (2010)
NOTES
DEFINING ENERGY SYSTEM DEVELOPMENT
100
ENERGY SOURCE %
50
ATP ADP+PCr
0 10 30 60 120-240+
TIME (SEC)

NOTES
100
ENERGY SOURCE %
50
ANAEROBIC ANAEROBIC
ALACTIC ALACTIC
0 10 30 60 120-240+
TIME (SEC)

NOTES
ANAEROBIC-ALACTIC: ATP
PCr
ATP ADP
Pi
H+
ENERGY
NOTES
ANAEROBIC-ALACTIC: ADP+PCR
PCr Cr
Pi
ATP ADP ATP
Pi
H+
ENERGY
ATP
NOTES
Bosch, K. (2005)
NOTES
100
ENERGY SOURCE %
FAST GLYCOLOSIS
50
ATP ADP+PCr
0 10 30 60 120-240+
TIME (SEC)
NOTES
100
ENERGY SOURCE %
ANAEROBIC LACTIC
50
ANAEROBIC ANAEROBIC ALACTIC

ALACTIC
0 10 30 60 120-240+
TIME (SEC)
NOTES
ANAEROBIC-LACTIC: FAST GLYCOLYSIS
GLYCOGEN
LACTATE
HLa+
H+
CO2
2ATP
NOTES
Bosch, K. (2005)
NOTES
100
SLOW GLYCOLOSIS
ENERGY SOURCE %
FAST GLYCOLOSIS
50
ATP ADP+PCr
0 10 30 60 120-240+
TIME (SEC)
NOTES
100
AEROBIC – FFA/GLYCOGEN
ENERGY SOURCE %
ANAEROBIC LACTIC
50
ANAEROBIC ANAEROBIC
ALACTIC ALACTIC
0 10 30 60 120-240+
TIME (SEC)
NOTES
AEROBIC: SLOW GLYCOLYSIS - GLYCOGEN
GLYCOGEN
O2
H+ H2O
O2
LACTATE PYRUVATE
O2
CO2
RESPIRATION
36ATP
NOTES
AEROBIC: SLOW GLYCOLYSIS - FFA
FFA
O2
H+ H2O
O2
LACTATE PYRUVATE
O2
CO2
RESPIRATION
130ATP
NOTES
Bosch, K. (2005)
NOTES
SPEED/POWER PROFILE
POWER
100M 5000M 10000M 42K

DISTANCE
Fitzgerald, M. (2007) Tucker, J. (2009)

Noakes, T. (2003)
NOTES
SPEED/POWER PROFILE
POWER
10 sec 15 min 30 min 2-3 hours+

TIME

Noakes, T. (2003)
NOTES
SPEED/POWER PROFILE
POWER

TIME

Noakes, T. (2003)
NOTES
SPEED/POWER PROFILE
POWER
10sec 15min 30min 2-3hrs +

TIME
NOTES
ANAEROBIC ALACTIC/LACTIC - HIGH
ANAEROBIC LACTIC - MEDIUM
AEROBIC – GLYCOGEN/FFA - LOW

Verstegen, M. (2014)
NOTES
NOTES
03
NOTES
BENEFITS OF ESD
An efficient, and effective system
OVER-REACHING
Challenging homeostasis of
existing metabolic pathways
Viru, A. (1995)
NOTES
ESD IMPLEMENTATION – GENERAL TRAINING WEEK
MON TUE WED THU FRI SAT SUN
MED HIGH LOW MED HIGH LOW OFF
Average
Intensity Rippetoe, M. (2009)
Stone, M. (2007)
Siff, M. (2004)
NOTES
Target specific performance characteristics
Manipulating variables of time and intensity
NOTES
SPEED/POWER PROFILE
POWER

TIME
NOTES
SPEED/POWER PROFILE
POWER

TIME
NOTES
SPEED/POWER PROFILE
POWER

TIME
NOTES
GOAL-BASED
Encouraging intensity
through competition
NOTES
COMPETITION
Increase intensity
NOTES
SET GOALS
Moderate intensity
NOTES
PHSYIOLOGICAL FACTORS
Increases anaerobic threshold
Increases metabolic efficiency
Bosch, K. (2005)
Brooks, F. (2005)
McArdle, W (2005)
Siff, M. (2004)
Viru, A. (1995)
NOTES
SPEED/POWER PROFILE
PEAK
POWER
AT

Bosch, K. (2005)
TIME Brooks, F. (2005)
McArdle, W (2005)
Siff, M. (2004)
Viru, A. (1995)
NOTES
SPEED/POWER PROFILE – TRAINING GOAL
PEAK
PEAK
POWER
AT
AT

Bosch, K. (2005)
TIME Brooks, F. (2005)
McArdle, W (2005)
Siff, M. (2004)
Viru, A. (1995)
NOTES
04
NOTES
ESD ASSESSMENTS
YO-YO Intermittent Recovery Test (IRT)
30-15 Intermittent Fitness Test (IFT)
Maximal Anaerobic Sprint (MAS)
Repeated Anaerobic Sprint Test (RAST)
YO-YO IRT
PROTOCOL TERMINATION
Ramping shuttle test 2 consecutive failed attempts
20 meter course Level 1
10 sec rest between shuttles Level 2
Follows an audio track
5M 20M
Bangsbo, J. (2008) Krustrup, P. (2003)

NOTES
30-15 IFT
PROTOCOL TERMINATION
30 sec on : 15 sec off 3 consecutive failed attempts
Ramping protocol
+0.5 km/h each stage VIFT
Follows an audio track Velocity for the Intermittent Fitness Test
3M 40M 3M
Buccheit, M. (2005) Buccheit, M. (2008)

NOTES
MAS
PROTOCOL RESULTS
5 min time trial (average power) Program training zones based on

average outputs
Get as far as possible in 5 minutes
Can use various equipment EASY HARD

70-100% 120-140%
MODERATE SPRINT
100-120% 140-150%
Baker, D. (2011) Baker, D. (2012)

NOTES
RAST
PROTOCOL RESULTS
6 maximal efforts Total time to complete
10 sec rest between Fatigue index
Distance can vary based on sport
2:1 rest:work ratio
20yds/30M/40yds
Wragg, C. B. (2000)Zagatto, A. M. (2009)

NOTES
05
NOTES
CLOSING
ENERGY SYSTEMS ENERGY SYNTHESIS
BENEFITS
DEVELOPMENT & SUPPLY
One body, many uses

- Even though athletes do a variety of sports from everything from single effort events such as Olypmpic weightlifting
or sprinting all the way to marathons and ultra endurance events they’re fundamentally all working with the same
hardware. ESD allows us the opportunity to reconcile this
Traditional approach to cardio is too general to develop necessary metabolic infrastructure

specific to the variety of work athletes are going to be able to perform
- Manipulating the variables of time and intensity can allow us to target specific metabolic qualities
much more specifically in a targeted and programmed way
Fundamentally, ESD gives us the opportunity to work through variety of intensities and times
to accomplish this
NOTES
BENEFITS
Different sports will lend themselves more towards one metabolic profile
- Based on the average time/intensity athletes are working through while participating in their sport
Using the speed/power profile we can identify this and design ESD training programs
specifically to accommodate differences in sport
NOTES
BENEFITS
By manipulating the variables of intensity and time we can reach beyond what athletes are
“comfortable” doing in an intelligent way across training weeks/programs
This allows us to target the specific metabolic qualities our athletes require for success
By changing the environment of the ESD session we can allow for natural pacing strategies
while still encouraging the appropriate intensity
Ultimately leading to the physiological adaptation that will support increased performance
NOTES
NOTES
APPENDIX
Baechle, T. R., & Earle, R. W. (Eds.). (2008). Essentials of strength training and conditioning. Human
kinetics.
Brooks, G. A., Fahey, T. D., & Baldwin, K. M. (2005). Human bioenergetics and its applications. New
York: McGrawn-Hill.
Fitzgerald, M. (2007). Brain training for runners. A revolutionary new training system to improve
endurance, speed, health, and results.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: Nutrition, energy, and human
performance. Lippincott Williams & Wilkins.
Noakes, T. (2003). Lore of running. Human Kinetics.
Tucker, R., & Dugas, J. (2009). Runner's World The Runner's Body: How the Latest Exercise Science
Can Help You Run Stronger, Longer, and Faster. Rodale.
Verstegen, M., & Williams, P. (2014). Every Day Is Game Day: The Proven System of Elite
Performance to Win All Day, Every Day. Penguin.
Viru, A. A. (1995). Adaptation in sports training. Boca Raton (FL): CRC Press.
NOTES
MULTIDIRECTIONAL SPEED
NOTES
LEARNING OBJECTIVES
Identify and explain the difference between traditional definitions of agility and
multidirectional speed
Identify and explain the component and sub-component speed qualities that
make up multidirectional speed
improving the shuffle/cut and crossover
Identify and design effective movements skills programming for multidirectional

speed
NOTES
What do we think of when we hear agility?
NOTES
DECELERATION
NOTES
ACCELERATION
NOTES
CHANGE OF DIRECTION
NOTES
01
NOTES
AGILITY
Agility is classically associated with a
diversity of terms and definitions
NOTES
TRADITIONALLY DEFINED
Whole body change of direction
Synonymous Terms
- Quickness
- Cutting
“Most research on agility testing has applied the term ‘agility’ to describe any
dynamic sporting action that involves a change in body position”
(Sheppard & Young, 2006)

NOTES
Does the traditional approach adequately prepare
athletes for the demands of competition?
NOTES
The 5 most popular ‘agility’ tests are all
significantly correlated with one another
Design:
- N=44 physical education students performed 3
repetitions on the Illinois Agility Test, L-Drill, Pro-
Agility, T-test, and 5-0-5
Results:
- Performance across all tests had strong positive
correlations (r = 0.84-0.89)
- Traditional tests “tell the same story”
(Stewart et al., 2012)
NOTES
Popular agility tests do not differentiate
between high and lower level athletes
Design:
− N=12 first team and N= 30 second team
rugby players performed a series of reactive
agility tests and non-reactive traditional
agility tests
Results:
− Only the reactive agility tests were able to
dissociate between the first and second
team players
(Gabbett et al., 2008)
NOTES
WHAT IS MISSING?
Inclusion of perceptual and decision making components…Reaction
Ability to compare change of direction to reaction and decision making capabilities
Testing and training construct that transfers to sport
NOTES
The importance of decision making has often been
overlooked within the context of agility training
NOTES
RE-DEFINING AGILITY
The ability to change direction and react is fundamental to all sport and therefore
we must be able to test both capabilities
Change of Direction:
- A pre-programmed rapid whole-body movement with change in velocity or direction of
movement
Reactive Agility
- A rapid whole-body movement with change of velocity or direction in response to a
stimulus
NOTES
RE-DEFINING AGILITY
Change of Direction Reactive Agility

ATHLETE
TASK ENVIRONMENT
NOTES
02
NOTES
MULTIDIRECTIONAL SPEED: DEFINED
“Agility” classically represents a category of drills rather than a movement
classification
This term does not adequately capture the diversity of movement qualities that
need to be developed for optimal transfer from practice to competition
MULTIDIRECTIONAL SPEED has been proposed as an alternative to the term

“Agility”
NOTES
MULTIDIRECTIONAL SPEED: DEFINED
A category of movement skills that accounts for all movements

and movement sequences that occur in sport under non-
reactive (closed skill) and reactive (open skill) conditions
NOTES
MULTIDIRECTIONAL SPEED: NON-REACTIVE
Non-reactive (closed skills)
- Single movement patterns or
movement pattern sequences
developed under non-reactive
conditions
- Athletes have pre-determined

understanding of the drill demands
and the opportunity to start “when
ready”
- Develop physical competencies
NOTES
MULTIDIRECTIONAL SPEED: REACTIVE
Reactive (open skills)
- Single movement patterns or movement
pattern sequences developed under
reactive conditions
- Athletes may or may not have a pre-

determined understanding of the drill
demands and move through the drill in
response to visual, auditory, or tactile
stimuli
- Develop physical and decision based

competencies
NOTES
MULTIDIRECTIONAL SPEED QUALITIES
Linear Speed
Change of Direction Speed-Strength

(Deceleration) (Leg Symmetry)
Non-Reactive
(Closed Skills)
Anthropometric
Biomechanics
(Coordination)
Multidirectional Speed
Understand Sport
Visual Scanning
(Context)
Reactive
Pattern Recognition Anticipation
(Open Skills)
Reaction Time
(Modified: Sheppard & Young, 2006)
NOTES
Movement Skills Sport Skills
Non-Reactive Reactive Non-Reactive Reactive

(Closed Skill) (Open Skill) (Closed Skill) (Open Skill)
Single Single Pattern Single Pattern

Single Pattern
Pattern Pattern Sequence Pattern Sequence
Pattern Generic Generic Pattern Generic Generic

Sequence Stimulus Stimulus Sequence Stimulus Stimulus
Specific Specific Specific Specific

Stimulus Stimulus Stimulus Stimulus
NOTES
03
NOTES
Technical Model
Linear (Forward) Linear (Backward) Lateral Rotational
Crossover
Acceleration Backpedal Shuffle (Continuous or
(Continuous) (Continuous) (Continuous) Transition)
Absolute Speed Deceleration Cutting Open Step

(Continuous) (Transition) (Transition) (Transition)
Deceleration Drop Step

(Transition) (Transition)
NOTES
CRITICAL POSITION 1
BASE POSITION
Neutral spine position

Base width & depth based
on sport demands
Load inside edge of shoes
Balanced COM
NOTES
CRITICAL POSITION 2
SHUFFLE/CUTTING Low base > shoulder width
Outside leg push through
inside edge loading
Inside leg hovers and stays
within inside shoulder
Angle to minimize air time
NOTES
NOTES
CRITICAL POSITION 3
CROSSOVER
Inside leg push through
outside edge loading
Outside leg snaps tightly
across body
Shoulder/arm rotation
counters hip rotation
Angle to minimize air time
NOTES
NOTES
04
NOTES
COACHING
COACHING PYRAMID
ARM ACTION
Rotation Balance
LEG ACTION
Inside vs. Outside
POSTURE
COM vs. Base
NOTES
SHUFFLE/CUT
Outside Leg
“Push, drive, snap, punch the
ground away”
“Explode off the ground”
“Weight inside the cut”
Posture
“Angle in, angle out”
“Stay under the roof”
“Wide base” © 2014 Athletes’ Performance, Inc. 33
NOTES
CROSSOVER
Inside Leg
“Push, drive, snap, punch the
ground away”
“Explode off the ground”
Outside Leg
“Snap knee across as if to break
a pane of glass”
“Drive knee towards targeted
direction”
NOTES
05
NOTES
PROGRAMMING
Structure
Frequency
Volume
Intensity
Methods
NOTES
Multidirectional Focus
- Shoulder
- Internal & External Rotation
- Thoracic
- Extension & Rotation
- Hip
- Flexion & Extension
- Abduction & Adduction
- Internal & External Rotation
NOTES
- Miniband
- Lateral & Rotational
- Dynamic Stretch
- Total Hip (Rotational Emphasis)
- Lateral & Rotational Emphasis
- Rapid Response
- Lateral & Rotational Emphasis
NOTES
Direction
Lateral & Rotational
Vertical & Horizontal
Initiation
Non-Countermovement
Double Contact
Continuous
Movements
Bound
Hop
NOTES
STRUCTURE: MULTIDIRECTIONAL SESSION
- Single Pattern
- Decision Emphasis
- Non-Reactive (Closed Drills)
- High Recovery
- Single Pattern
- Pattern Sequence
- Decision Emphasis
- Non-Reactive (Closed Drills)
- Reactive Drills (Open Drills)
- High Recovery
NOTES
FREQUENCY & VOLUME
Frequency Per Week:

Volume Per Session:
- Distances: 5-10 (± 2.5) yards
- Repetitions: 3-6 (± 2) each
- Sets: 1-2 each
- Rest:
- Reps < 90s
- Sets < 120s
NOTES
INTENSITY

-Single Pattern (Non-Reactive or Reactive)
-Pattern Sequence (Non-Reactive or Reactive)
-Full CNS Demand + Neuromuscular Changes
-Complete Recovery In-Session (48hrs Between)
Low Intensity: 75% or Slower (Technical Efforts)

- Single Pattern (Non-Reactive)
- Pattern Sequence (Non-Reactive)
- Active Recovery + Motor Pattern Rehearsal
- Physiological Changes: Improved Endurance

NOTES
METHODS: SHUFFLE/CUT
SHUFFLE (5-10YDS) SHUFFLE (5-10YDS) SHUFFLE (5-10YDS)

FREE DRILLS Continuous w/ cut Directional cuts Pattern Sequences
(Reaction-Mirror Option) (Reaction-Mirror Option) (Reaction-Mirror Option)
SPECIFICITY
BUNGEE DRILLS BUNGEE (5-10YDS) BUNGEE (5-10YDS) BUNGEE (5-10YDS)

Shuffle- Continuous w/ Shuffle- Continuous w/ Shuffle- Continuous w/
(WAIST)
no cut assisted cut assisted & resisted cuts
SLED/LEASH SLED (20YDS) SLED (20YDS) SLED (20YDS)

DRILLS Shuffle-Push to Base Shuffle-Continuous Push Shuffle-Continuous
(Waist) (< 50% BW-Surface) (< 40% BW-Surface) (< 30% BW-Surface)
WALL DRILLS MARCH/SKIP MARCH/SKIP

PREP DRILLS
MARCH/SKIP + OVERHEAD + OVERHEAD + LOAD
INTENSITY
NOTES
METHODS: CROSSOVER
CROSSOVER(5YDS) SHUFFLE (5-10YDS) SHUFFLE (5-10YDS)

FREE DRILLS Base: crossover-sprint Shuffle: crossover-sprint Cut: crossover-sprint
(Reaction-Mirror Option) (Reaction-Mirror Option) (Reaction-Mirror Option)
SPECIFICITY
BUNGEE (5YDS) BUNGEE (5YDS) BUNGEE (5YDS)

BUNGEE DRILLS
Crossover to Base Crossover w/ assisted Crossover w/ assisted &
(WAIST)
no cut cut to base resisted cut to base
SLED/LEASH SLED (20YDS) SLED (20YDS) SLED (20YDS)

DRILLS Crossover-Lean & Walk Crossover-Cont. Walk Crossover-Cont. Sprint
(Waist) (< 50% BW-Surface) (< 40% BW-Surface) (< 30% BW-Surface)
WALL DRILLS MARCH/SKIP MARCH/SKIP +

PREP DRILLS
MARCH/SKIP + OVERHEAD OVERHEAD + LOAD
INTENSITY
NOTES
EXAMPLE PROGRAMMING: MULTIDIRECTIONAL SPEED
Multidirectional: Shuffle/Cut Multidirectional: Crossover

Wall Drills: Wall Drills:
- Cut Position Posture Holds (1 x 10s ea) - Crossover Posture Holds (1 x 10s ea)
- Cut Position Load & Lift (1-2 x 5r ea) - Crossover Load & Lift (1-2 x 5r ea)
Bungee (Waist) Drills:
- Shuffle-Cont. w/ no cut Bungee (Waist) Drills:
-(1-2 x (2-3ea) x 5yds) - Crossover to base w/ no cut
- Shuffle-Cont. w/ assisted cut -(1-2 x 3ea)
-(1-2 x (2-3ea) x 5yds) - Crossover w/ assisted cut to base
- Shuffle-Cont. w/ assisted/resisted cut -(1-2 x 3ea)
-(1-2 x (2-3ea) x 5yds) - Crossover w/ assisted/resisted cut to
base
Free Drills: -(1-2 x 3ea)
- Mirror Shuffle Drill (Leader + Follower)
-(2-4 x 5-8s over 5yd Zone)
Free Drills:
-Flag Tag (Offense + Defense: Pull Flag) -Shuffle/Cut + Crossover-Sprint Mirror
-(2-4 x 5-8s over 5ydx5yd Zone) -(4-6 x 5-8s over 10-15yd Zone)
NOTES
06
NOTES
CLOSING
REACTION
Optimizing multidirectional
speed involves a balance of
non-reactive and reactive based
movements within single pattern
and pattern sequences
© 2014
2014
2014 Athletes’
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47
NOTES
POSITION
Rapidly lower COM and position

within the base of support
relative to desired direction of
movement
© 2014
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48
NOTES
DIRECTION
Load the inside or outer edge of

shoe (foot) to optimize the
direction and magnitude of force
© 2014
20
2014
14 Athletes’
Athle
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NOTES
NOTES
APPENDIX
Cardinale, M., Newton, R., & Nosaka, K. (Eds.). (2011). Strength and conditioning: biological principles and
practical applications. John Wiley & Sons.
Gabbett, T. J., Kelly, J. N., & Sheppard, J. M. (2008). Speed, change of direction speed, and reactive agility of
rugby league players. The Journal of Strength & Conditioning Research, 22(1), 174-181.
Gambetta, V. (2007). Athletic development: The art & science of functional sports conditioning. Human
Kinetics.
Jeffreys, I. (2006). Motor Learning---Applications for Agility, Part 1. Strength & Conditioning Journal, 28(5),
72-76.
Jeffreys, I. (2006). Motor Learning---Applications for Agility, Part 2. Strength & Conditioning Journal, 28(6),
10-14.
Jeffreys, I. (2010). Gamespeed: Movement Training for Superior Sports Performance. Coaches Choice.
Sheppard, J. M., & Young, W. B. (2006). Agility literature review: classifications, training and testing. Journal
of sports sciences, 24(9), 919-932.
NOTES
APPENDIX
Sheppard, J. M., Young, W. B., Doyle, T. L. A., Sheppard, T. A., & Newton, R. U. (2006). An evaluation of a new
test of reactive agility and its relationship to sprint speed and change of direction speed. Journal of
Science and Medicine in Sport, 9(4), 342-349.
Stewart, P. F., Turner, A. N., & Miller, S. C. (2012). Reliability, factorial validity, and interrelationships of five
commonly used change of direction speed tests. Scandinavian journal of medicine & science in sports.
NOTES
REGENERATION THEORY & DESIGN
A Balanced Approach to Training
NOTES
LEARNING OBJECTIVES
Define the three components of the recovery cycle
Give multiple examples of stressors
Present a variety of training solutions to combat various stressors
Understand how to implement regeneration strategies into training programs
NOTES
01
NOTES
THE RECOVERY CYCLE
SCIENCE OF STRESS
WORK + REST =SUCCESS
NOTES
NOTES
+
NOTES
NOTES
=
NOTES
NOTES
SCIENCE OF STRESS
WORK + REST =SUCCESS
NOTES
5 HOURS
NOTES
NOTES
5MIN/DAY
7DAYS/WEEK
1 YEAR
NOTES
NOTES
THE RECOVERY CYCLE
WORK REST
RECOVERY
CYCLE
ADAPTATION
“Success”
NOTES
REGENERATION
Activities or strategies designed to help

facilitate the recovery process.
A dedicated, planned training component or day

where regeneration strategies are implemented.

Verstegen, M. (2014)16
NOTES
02
NOTES
GENERAL ADAPTATION SYNDROME
Understanding stress
RESISTANCE
TIME
PERFORMANCE
EXHAUSTION
ALARM
Selye, H. (1950) Selye, H. (1950)
NOTES
SUPERCOMPENSATION
STRESS
TIME
PERFORMANCE
ADAPTATION
Selye, H. (1950) Selye, H. (1950)
NOTES
SUCCESS
SUPERCOMPENSATION
WORK
TIME
PERFORMANCE
REST
ADAPTATION
Selye, H. (1950) Selye, H. (1950)
NOTES
Positive training adaptation!
Rippetoe, M. (2009)
Stone, M. (2007)
Siff, M. (2004)
Verkoshansky, I. (2006)
Zatsiorsky, V (1995)
NOTES
STRESS
TIME
STRESS 2
STRESS 3
STRESS 4
PERFORMANCE
NOTES
Overtraining syndrome!
Baechle, T. (2008)
NOTES
What is stress?!
NOTES
Stress is the syndrome which
consists of all changes within a
biologic system
-Dr. Hans Selye
Selye, H. (1950) Selye, H. (1950)
NOTES
Environmental
Selye, H. (1950)
© 2014 Athletes’ Performance, Inc. image credit: http://flic.kr/p/9QmbGe

26
NOTES
Social/Psychological

Selye, H. (1950) 27
NOTES
Biochemical/Physiological
Selye, H. (1950)
NOTES
Anatomical/Structural
Selye, H. (1950) 29
NOTES
Stress is cumulative!
© 2014 Athletes’ Performance, Inc. Image credit - http://flic.kr/p/9bakF5

30
NOTES
Organize and plan
exposure to stress
Daily
Weekly
Monthly
Yearly
NOTES
03
NOTES
UNDERSTANDING RECOVERY
Targeting specific methods
RECOVERY
The process of athletes overcoming the stresses of the

training/tactical environment.
Regeneration - active Rest - passive
NOTES
REST
NOTES
6-8 HRS/NIGHT
BEFORE MIDNIGHT
Sleep
Siff, M. (2004)
Sugarman, R. (2013)
Sugarman, R. (2013)
Viru, A. (1995)
Zatsiorsky, V. (1995)
NOTES
Nutrition: Food As Fuel
Stone, M. (2007)
Siff, M. (2004)
Verkoshanksy, I. (2006)
NOTES
Psychological Unload
Meditation
Visualization
Breathing
techniques
Sugarman, R. (2013)
Sugarman, R. (2013)
NOTES
REGENERATION

Verstegen, M. (2014) 38
NOTES
Massage
Self massage
With therapist
Siff, M. (2004)
Verkoshanksy, I. (2006)
NOTES
Stretching
Static
Dynamic
Siff, M. (2004)
Stone, M. (2007)
NOTES
Hydrotherapy
Cold plunge
Contrast
Buchheit, M. (2009)
Siff, M. (2004)
Stone, M. (2007)
Viru, A. (1995)
NOTES
Active rest
Yellow zone ESD
Not related to sport
Buchheit, M. (2009)
Rippetoe, M. (2009)
Siff, M. (2004)
Stone, M. (2007)
NOTES
04
NOTES
PROGRAMMING RECOVERY
Building balance in programs on multiple
scales
SAMPLE TRAINING DAY
GENERAL TRAINING DAY
PILLAR PREPARATION REGENERATION

MOVEMENT PREPARATION Post workout fueling
PLYOMETRICS Self massage
- 5-10min
MEDICINE BALL
Static/dynamic stretching
MOVEMENT SKILLS
- 5-10min
STRENGTH Cold plunge
ESD - 10-12min
REGENERATION
NOTES
GENERAL TRAINING WEEK
MON TUE WED THU FRI SAT SUN
MED HIGH LOW MED HIGH LOW OFF
REGENERATION REGENERATION REST
Average
Intensity Rippetoe, M. (2009)
Stone, M. (2007)
Siff, M. (2004)
NOTES
SAMPLE REGEN DAY
REGENERATION DAY
Active rest
- 20-30min
Self massage
- 15-20min
Static/dynamic stretching
- 15-20min
Hot/cold contrast
- 10-15min
NOTES
SAMPLE TRAINING MONTHS
REST
REGENERATION
REST
REGENERATION
Baechle, T. (2008)
Rippetoe, M. (2009)
Siff, M. (2004)
Stone, M. (2007)
Verkoshansky, I (2006)
WK1 WK2 WK3 WK4 WK5 WK6 WK7 WK8 WK9 WK10 WK11 WK12 WK13 WK14 WK15 WK16
NOTES
SAMPLE TRAINING YEAR
JANUARY FEBRUARY MARCH APRIL
PRE-SEASON
TRAINING
PRE-SEASON
COMPETITION
MAY JUNE JULY AUGUST
IN-SEASON
POST-SEASON
SEPTEMBER OCTOBER NOVEMBER DECEMBER
RECOVERY
Baechle, T. (2008) Rippetoe, M. (2009) Siff, M. (2004) Stone, M. (2007) Verkoshansky, I (2006) Zatsiorsky, V. (1995)
NOTES
05
NOTES
CLOSING
GENERAL ADAPTATION
THE RECOVERY CYCLE REGENERATION METHODS
SYNDROME
It is important to remember, there are three elements to the Recovery Cycle

- Work + Rest = Success
Responsibly balancing work and rest will ensure an athlete’s best course for high
performance and athletic success.
NOTES
GENERAL ADAPTATION
SYNDROME
Understanding stress and its impact on the human system is critical to optimizing athletic
performance in clients and athletes.
- Coupling periods of work and training stress with ample rest and recovery best allows gains in athletic performance.
There are many forms of stress that can impact a client or athlete’s ability to recover and take full
advantages of training.
- Environmental
- Social
- Biochemical
- Anatomical/structural
NOTES
GENERAL ADAPTATION
SYNDROME
Regeneration comes in many forms and functions. It is critical to understand many ways to
restore the body’s performance in response to heavy training.
- Rest
- Sleep
- Nutrition
- Psychologial unloading
- Massage
- Stretching
- Hydrotherapy
- Active Rest
Understand and implement a recovery schedule and plan to fully ensure an athlete has the
tools to optimally recover and adapt to internal and external stressors in training and life.
NOTES
NOTES
APPENDIX
Baechle, T. R., & Earle, R. W. (Eds.). (2008). Essentials of strength training and conditioning. Human kinetics.
Brooks, G., Fahey, T. D., & Baldwin, K. M. Exercise Physiology: Human Bioenergetics and Its Applications.
2000. Mayfield, Mountain View, CA, USA.
Buchheit, M., Peiffer, J. J., Abbiss, C. R., & Laursen, P. B. (2009). Effect of cold water immersion on
postexercise parasympathetic reactivation. American Journal of Physiology-Heart and Circulatory
Physiology, 296(2), H421-H427.
Fitzgerald, M. (2007). Brain training for runners. A revolutionary new training system to improve endurance,
speed, health, and results.
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NOTES
APPENDIX
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Heart Space Publications Pty Limited.
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Verstegen, M., & Williams, P. (2014). Every Day Is Game Day: The Proven System of Elite Performance to
Win All Day, Every Day. Penguin.
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Zatsiorsky, V. M., & Kraemer, W. J. (1995). Science and practice of strength training.
NOTES
What Makes A
Great Coach?
H
His or her charisma, mastery of skill, and ability to
communicate information clearly definitely play a
role. Onnit believes, however, that the best leaders
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©2017 ATHLETES’ PERFORMANCE, INC.

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Check the label for one of the following:
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GLUTAMINE L-glutamine (amino acid) Digestive & immune support 1–2 scoops
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avocado soy unsaponifiables
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ELECTROLYTES performance and/or during activity
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©2017 ATHLETES’ PERFORMANCE, INC.

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©2018 Pro Performance Sports, LLC
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jstemmerman@teamexos.com.

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What is the difference between a training system and training methods?

What is the difference between a training system and training methods?

What are the mission, goals, pillars and process of the EXOS Training System?

What are the mission, goals, pillars and process of the EXOS Training System?

EXOS TRAINING SYSTEM

THEORY AND APPLICATION

© 2014 Athletes’ Performance, Inc. 2

2005 2011 2012

© 2014 Athletes’ Performance, Inc. 3

© 2014 Athletes’ Performance, Inc. 4

Classified as a procedure, technique,

Classified as a coordinated body of methods

Sensitive to change over time and are not

Resilient and designed to handle a diversity of

© 2014 Athletes’ Performance, Inc. 12

Improve Performance Decrease Injuries

Motivate Through Education Produce Results

MINDSET NUTRITION MOVEMENT RECOVERY

© 2014 Athletes’ Performance, Inc. 14

Athlete/Client Interview Identify needs/wants, behaviors, and goals/motivation

Nutrition Evaluation Body composition and nutritional habits assessment

Movement Quality Movement screening and orthopedic assessments

Strength-Power Qualities Identify maximal strength and power specific capacities

Speed Qualities Identify linear and multidirectional speed capacities

© 2014 Athletes’ Performance, Inc. 16

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Plyometrics Activation based on movement skill session

Movement Skills Based on dominant movement demands in sport

Medicine Ball Activation based on strength-power session

Strength-Power Based on dominant strength quality demands in sport

Energy Systems Development Based on dominant energy system demands in sport

Regeneration Recovery based on total demands of training session

© 2014 Athletes’ Performance, Inc. 17

Massage Stretch Activate

© 2014 Athletes’ Performance, Inc. 18

Movement Direction Initiation

© 2014 Athletes’ Performance, Inc. 20

© 2014 Athletes’ Performance, Inc. 21

© 2014 Athletes’ Performance, Inc. 22

© 2014 Athletes’ Performance, Inc. 23

Equipment Based Field Based

© 2014 Athletes’ Performance, Inc. 24

Fueling Massage+Stretch Alternative

© 2014 Athletes’ Performance, Inc. 25

© 2014 Athletes’ Performance, Inc. 27

It is paramount to have a mission and

Training components represent the

© 2014 Athletes’ Performance, Inc. 29

© 2014 Athletes’ Performance, Inc. 32

Identify the components of the Pillar and their function

Explain the concept of kinetic linking and explain its application

Explain where Pillar Preparation fits into program design

Understand how to prepare the Pillar for optimal performance

© 2014 Athletes’ Performance, Inc. 2

© 2014 Athletes’ Performance, Inc. 4

© 2014 Athletes’ Performance, Inc. 5

Joint by Joint Approach, Mike Boyle

© 2014 Athletes’ Performance, Inc. 10