One caveat universally accepted is that a dynamic (or warm up) period precede any form of static stretch- ing. Dynamics increase blood and oxygen flow to the muscles and increase the internal temperature, which can enhance the elastic properties of connective and muscle tissue. We normally allot three to five minutes for dy- namic activities (e.g., movement drills, multi-directional lunges, leg swings against a wall, hurdle step-over/un- der, etc.) and then follow this with 10 minutes of static stretching utilizing elastic flex bands. Additionally, a post-stretch period after workouts and practices is highly recommended. In many cases, this stretch proves to be the most effective with the highest degree of carry-over.
their athletes and specific to their sport, and formulate a training plan for gradual, progressive implementation. Many coaches of fast-paced, explosive, anaerobic sports (i.e., ATP-PC and ATP-PC/LA energy systems) rightful- ly are concerned about jumping into their conditioning procedures too soon, too hard and too much. We have discussed our base interval format (Exploring Introductory Intervals, February 2012) in a recent Pow- erline, and I refer you to that piece for suggestions on
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Address energy system specificity. Coaches must identify the energy system(s) most engaged by
easing into—and gradually building-up—the condition- ing phase of your offseason program. In due time, your athletes should be moving at the appropriate speed and tempo that is expected of them in practices and games.
basis as often as possible. Quality is far more important than quantity in this process, and never allow fatigue to be a rate-limiting factor. The premise here is that speed training is not a conditioning session, per se, rather, the fo- cus is on the stance, start, body mechanics, posture, stride length/frequency considerations and eventual top-speed repeats, with full recovery between all repetitions. Under- standably, this format is not always practical, but it should be instituted as such whenever possible. Note: For more specifics on speed training mechan-
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ics, check the Powerline section of Coach And Athletic Director online (
coachad.com) for Fast and Furious: Proven Ways to Improve Speed and Reaction Time.
transfer. C.O.D. training often is general in nature, al- most relegating it to an ancillary activity. The agility phase may begin with a general layout, but it should eventually evolve into sport- and position-specific re-
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Agility and other change of direction (C.O.D.) drills should be evaluated for effectiveness and
Train for speed independently. Speed training is an entity within itself, so address it on an individual
Indicate No. 110 on inquiry card or visit:
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