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Top 15 Exercises for Speed/Power

Top 15 Exercises for Speed/Power. Chris Mattingly Lake Stevens High School Lake Stevens, Washington. The only difference between a rut and a grave is the depth. What current exercises are you using? Why are you using them? Are they addressing needs/weaknesses? Relative Strength!.

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Top 15 Exercises for Speed/Power

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  1. Top 15 Exercises for Speed/Power Chris Mattingly Lake Stevens High School Lake Stevens, Washington

  2. The only difference between a rut and a grave is the depth. • What current exercises are you using? • Why are you using them? • Are they addressing needs/weaknesses? • Relative Strength!

  3. How to determine your exercises • Examine the sport movement • Is there a deficiency? If so where? • Determine the performance gap. • Prescribe the correct exercise for the gap. Tanya Pater, LSHS grad 11.71

  4. VIKING TOP FIFTEEN • Back Squat • Hang Clean/Hang Snatch • Reverse Hypers • Glute Ham Raise • Pullups • Vertimax • Pulls/Deads • Single Leg Split Squats (Bulgarian Squats) • Step ups (and variations) • Power Runner • Sleds (variations – second presentation) • St. Leg Dead Lift • Bench Press • Weighted Ab/Core Work • Lunges (and variations)

  5. BARBELL SQUAT Box Squats - Chains, Bands, Wt. Releasers Front Squats Back Squats ½ Squats (not much) Ashtin Mott – Senior LSHS 100 – 10.7, 200 – 22.21, 400 – 48.8 (s)

  6. OLYMPIC MOVEMENTS(Hang and Power) Issac Molstre – 1474 yards. 100 – 11.1 400 – 50.64 • Push through heels • Hips/Shoulders rise at same rate • 2nd pull faster than 1st • Triple Extension

  7. REVERSE HYPERS Single leg/Isolation Regular Elise Page –800m 2:20.04 Taylor Cochran – Senior Soccer 2x All State Midfielder Signed with UCLA

  8. GLUTE HAM RAISE Single leg/Dynamic Regular/Iso

  9. PULL UPS • Very good indicator of relative strength • Upper body mechanics/force drastically influence lower body mechanics/force. • Proper arm carriage/action and backside mechanics (rear delts, rhomboids, lats). • Postural integrity.

  10. VERTIMAX Used in place of total body movements and in addition to lower body movements (ex. Squats) Very good developer of lower body power and hip extension. David McMurray – East/West Football 22’6” - LJ, 11.1 – 100, 22.4 – 200 49.0 – 400 (s) 34” Vert. (vertec)

  11. PULLS/DEADS • Used from Hang or Deck • Hamstrings, glutes, erectors • How much weight? • Used as Speed or Max Effort • Deads – St. Bar, Snatch grip, Trap Bar

  12. SINGLE LEG SPLIT SQUAT(BULGARIAN SQUAT) Excellent for hamstrings, glutes, hip musculature. Good Uni-lateral exercise. Tough on VMO Stretch on back hip flexor. Glute/Quad+Flex=S.L. Raelynne Lee – Senior LSHS Soccer 2x All Area Midfielder St. John’s University Signee

  13. STEP UPS Brittany Aanstad – 2x State Champion Javelin – H.S. 15th Nationally @ 146-1 5’5 1/4” HJ, 11’0 PV, 17’9” LJ Great Unilateral movement Glutes, Quads, Hamstrings High Box Don’t kick off back foot - Can try st. leg and dorsi flexed (not here of course!)

  14. POWER RUNNER Trains hamstrings as hip extensors not as knee flexors as well as glutes and quads. Can also be used in a running fashion or dual leg drive. Bands can be added for a more dynamic movement. Runner Reverse Leg Press

  15. SLED DRAGGING Single leg walking (front/back) for hip flexors and glutes. Lateral slides. Walking (front/back) GPP phase Imagination!

  16. STRAIGHT LEG DEADLIFT • Great Hamstring developer. • Flexibility • Lighter weight – 40% squat max • All kids can do these. Joey Bywater – State Champion 3200 M @ 9:03.97 All-Time State Soph. record by 5 seconds

  17. Increase upper body strength/power Not only how much lifted…but more importantly how fast you are trying to move it! (ex. 135 vs. 300) Maximum Effort (ex.) Board Press Floor Press Bands BENCH PRESS Bill Gillespie, Head Strength coach Liberty University – 801 lbs.

  18. WEIGHTED CORE/AB WORK • Some kids can do 1,000 crunches but can’t jump to a conclusion.

  19. LUNGES • Mimics running motion • Strength, Balance, Stability, Flexibility • Barbell, D.B. Sleds • Distance or reps First – Top Speed Lunge Second – Acceleration Lunge

  20. Romanian Deadlift Back Extensions Good Mornings Pull Throughs Power Wheel curls Sprinters Weighted Hip Pops …BUT WAIT, THERE’S MORE! Sprinters Power Wheel curls

  21. Thank you for your time and patience! Chris_Mattingly@lkstevens.wednet.edu 425-335-1515 Lake Stevens High School This presentation will be posted on our Track Website. http://viking.lkstevens.wednet.edu/sports/track/index.html

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