SUNDAYS

SPEED & SPRINT MECHANICS

AN OLD SAYING EXISTS: “YOU CAN’T TEACH SPEED.” COACHES HAVE SAID IT FOR DECADES. WELL, WE BEG TO DIFFER. THERE ARE OLYMPIC COACHES TEACHING SPRINTING SPEED, ROTARY SPEED AND VERTICAL SPEED EVERY DAY SO THIER ATHLETES CAN TAKE A 10TH OF A SECOND OFF OF A RACE OR ADD THREE INCHES TO A THROW.

THESE PRACTICES COVER FROM BASIC SPRINTING MECHANICS TO ADVANCED SPRINTING TECHNIQUES. WE WILL TEACH ATHLETES HOW TO BEST USE THE GROUND TO GENERATE FORCE. WE WILL SHOW THEM THE BEST METHODS TO TURN THEIR BODIES INTO ENERGY-ENHANCING ROTARY ENGINES.

MONDAYS

STRENGTH AND POWER

WE BELIEVE MOVEMENT IS THE BASIS OF ALL ATHLETICISM. STRENGTH AND POWER, HOWEVER, ARE THE BASIS OF ALL SPORTING ACTIVITIES. UNDERSTAND THAT STRENGTH AND POWER ARE NOT THE SAME.

STRENGTH BEGETS POWER.

STRENGTH IS THE ABILITY TO EXERT FORCE TO OVERCOME A RESISTANCE. POWER IS EXERTING THAT FORCE IN THE SHORTEST TIME PERIOD. WE WANT YOUR ATHLETES TO: FIRST - BE ABLE TO HANDLE THEIR OWN BODYWEIGHT IN MULTIPLE PLANES; SECOND - BE ABLE TO HANDLE EXTERNAL-LOAD RESISTANCE IN THOSE SAME PATTERNS; THIRD - BE ABLE TO HANDLE THOSE WHILE MOVING FAST.

WE WILL MEET THEM WHERE THEY ARE AND HELP THEM GET STRONGER AND MORE POWERFUL FROM THERE.

THURSDAYS

AGILITY. BALANCE. COORDINATION. LUCIDITY.

HOW DO YOU CUT? HOW DO YOU SLOW DOWN? DOES THE FOOT NEED TO TURN STRAIGHT? HEAD OR BODY FIRST? WHAT ABOUT THE HIPS? HOW DO I GET MY PELVIS SQUARE? DOES IT MATTER? WAIT, FOUR ARE HERE - WHERE’S THE OTHER PERSON?

AGILITY, BALANCE AND COORDINATION DO NOT EXIST WITHOUT EACH OTHER. BEING AGILE MEANS YOU HAVE BALANCE TO BE ON THAT ONE FOOT WHILE COORDINATION MEANS YOU’RE COMBINING THE CORE STRENGTH NEEDED TO MAINTAIN THE CENTER OF GRAVITY YOU HAVE TO HAVE TO QUICKLY CHANGE DIRECTIONS.

THIS CLASS IS ALL ABOUT PUSHING YOUR YOUNG ATHLETES OUT OF THEIR COMFORT ZONES AND CONTINUOUSLY ESTABLISHING A NEW FOUNDATION FOR THEIR DEXTERITY AND ATHLETIC INTELLIGENCE.

FRIDAYS

SPORTS SPECIFIC SKILLS

TRANSFER OF LEARNING IS A VERY UNDERRATED ATTRIBUTE OF SKILL DEVELOPMENT. PITTSBURGH STEELERS HALL OF FAME WIDE RECEIVER, LYNN SWAN, FAMOUSLY TOOK BALLET LESSONS SO HE COULD LEARN TO LEAP WITH MORE EFFICIENCY AND GRACE.

BO JACKSON JIM THORPE, BABE DIDRICKSON ZAHARIAS AND MANY OTHERS ARE THE EPITOME OF TRANSFER OF LEARNING. THEY’RE MULTI-SPORT ATHLETES WHO WERE ABLE TO BE RECOGNIZED AS ONE OF THE BEST EVER AT MULTIPLE SPORTS. EACH OF THE SPORTS THEY PLAYED HELPED THE OTHERS.

THESE PRACTICES WILL INTRODUCE YOUR CHILDREN TO OTHER ACTIVITIES AND MOVEMENT MODALITIES THAT WILL HELP THEM IMPROVE THEIR PHYSICAL LITERACY AND MAKE THEM MORE WELL-ROUNDED ATHLETES.

THE TYPICAL PRACTICE

PRACTICE LASTS 60 MINUTES

• ATHLETES ARRIVE AND IMMEDIATELY GET STARTED WITH PRE-WARM-UP ROUTINES THAT THEY HAVE BEEN SHOWN.

• PRACTICE BEGINS AND ATHLETES WARM-UP WITH A COACH

• SOME PRACTICES, THE ATHLETES WILL SIMULTANEOUSLY DO THE SAME EXERCISES (LADDER DRILLS, STANDING TRIPLE JUMPS, PUSH-UP HOPS, CONE DRILLS, ETC.). ATHLETES WILL RUN THROUGH STATIONS IN OTHER PRACTICES. EACH ATHLETE WILL EXERCISE IN EACH STATIONS DURING THOSE PRACTICES. SOME PRACTICES MAY INVOLVE A LOT OF VEBAL INSTRUCTION AND TAKING OF NOTES BY THE ATHLETES.

• GAME TIME - WE WILL PLAY A GAME OR DO A GROUP ACTIVITY THAT CHALLENGES ALL OF THE SKILLS THE ATHLETES ARE LEARNING.

• PRACTICE FINISHES WITH A COACH-LED “HYPE” SESSION OR A Q&A FOLLOWED BY A COOL DOWN.