When you go to a workshop, I bet you have been told that if you want to be fast you need to make sure you don’t step back first.  I read this on an American Baseball website recently:

”Standing up on the first step before accelerating is a common mistake that players make when breaking from a base and moving to a batter ball. Another mistake is taking a false or drop step.”

What everyone probably didn’t expect to hear at this latest APA workshop was that this advice and other comments like it are quite frankly totally wrong.

This blog is a summary of the recent APA Speed, Agility & Quickness Training for Sports Workshop, May 24th 2014 covering a lot of different hot topics and dispelling some myths along the way.  Buckle up!!

So what did we cover?

We started in the classroom and covered some training principles first

 

 

The APA  3 S System (copyright)

Then we went through some videos to better understand what good movement looks like.

 

Before we get to the videos just a few points.  The key to getting faster is:

 

1. The amount of force that an athlete puts into the ground (relative to body weight)  

2. The direction of that force  

The amount of force that an athlete puts into the ground is improved through strength and power training.  In biomechanics they call this ‘kinetics.’  These are trainable qualities.   The direction of that force is where the “skill of speed” comes into play. This can be improved through proper positioning and practice and these are coachable qualities .  This is known as ‘kinematics,’ and it is here that the workshop was targeted.  What does proper positioning look like, and how can we coach that?

 

Straight ahead Speed

 

Acceleration:

 

We looked at proper start position and acceleration mechanics for a 20m sprint.  We discussed the differences between a 3 point start and a block start.    

Key points:

 

The stance and start sets the athlete’s force angles for the entire 20m and thus, improving these things will have the greatest improvement on overall 20m time. The key emphasis is to get the athlete to focus on driving (not stepping) out and pushing the ground back with as much force as possible.

 

 

We then looked at an example of how this acceleration position might be applied in the sport of Tennis, since the majority of attendees were Tennis coaches.

 

 

Top Speed:

 

We looked at proper foot position for the Top speed phase of a 40m sprint.  

Key points:

 

According to Carl Lewis’s coach (in a pod cast Interview with Canadian Athletics Coaching Centre) the heel DOES come down at foot strike when running at top speed.  But I know Dan Pfaff has said that it doesn’t.  My opinion is that the foot makes initial contact with the ball of the feet.  What we certainly don’t want to see is athletes making initial contact with the heel!!!

 

What do you think?  Leave me your comments below.

 

 

First Step Speed

 

We looked at a 5m start which focuses on the first two explosive steps.  Unlike Straight ahead speed used during the 100m sprint, we will typically express first step speed in multiple directions and in response to a random signal to move quickly.

 

Key points:

 

I need to give credit to Lee Taft and the IYCA for introducing me to what they call the ‘Plyo Step.’  In Tennis we call it a ‘Dig Step.’  Other coaches call this a ‘False Step.’  Like me, Lee Taft was never satisfied with the irrational explanation that it is a mistake to do this.

He says: ‘I think you will find the logic and the scientific basis of biomechanics and physics will offer enough backing to see the purpose for allowing the Plyo Step to be the way the athlete moves during a reactive setting and from a non-track stance.’

Innovation and creativity is to be congratulated.  I always say, ”be an innovator not an impersonator.” Coaches have looked at the plyo step (which is a natural stretch reflex) with this desire to improve sports performance  and said, well, this is surely a wasted step, and it must take longer to move forward.  But I think they are wrong!

 

 

Lee Taft explains:

”The fact that coaches call it a step back just isn’t true. If it were a step back, then the hips would have to travel back as well. This clearly doesn’t happen. Look at the picture of the Plyo Step and notice the position of the hips just prior to the Plyo Step and when the Plyo Step occurs.   It can be clearly seen that the center of mass only moves forward. The fallacy the movement brings the athlete backward first just isn’t true. Next, the old timers use to say, “It takes longer to get moving forward”. Wrong again. The reason I named this movement a Plyo Step is because of the stretch shortening action that occurs when the foot aggressively contacts the ground. There is a quick response (action reaction) that occurs from the ground which helps to move the athlete forward much quicker.”

 

 

It must be stated that the best position to be able to respond in all directions is the basic athletic stance, with a slight adjustment.  The key words here are’ slight adjustment.’  We use the plyo step to reorganise our body position so it is set up to produce force in the correct direction.

 

Who says, the first step is always going to go forward any way?

 

Detractors of the plyo step would say you need to step out of the athletic stance by pivoting forward from the ankle. That theory only works if you know the intended direction is going to be forward and you can already lean over the front foot to get into the optimal position to explode forward.  Yes, this is correct when talking about a rugby forward or a lineman in American football whose sole job is to move forward and make a tackle.  It is also fair to say that this is fairly common in Tennis too when the player knows where the ball is going.  But for other sports it has to come from a more neutral athletic stance!

 

First Step Lateral

 

In Tennis 80% of all movement is lateral so lateral first step speed is particularly important.  Ben Linder, Head Physical Trainer for the Swiss Tennis Federation, calls this ‘1-2 step movement’.  This refers to the first two steps being the most important.

 

Split Step: Jump into First step

 

In Tennis before the first step takes place the athlete will normally do a jump in the air as the opponent is about to strike the ball.  This is yet another example of using the stretch reflex to store and release additional elastic energy in the muscles to explode to the ball.

 

For this part of the classroom presentation we therefore looked at proper mechanics of the first step as it relates to the sport of Tennis.

 

Let’s look a bit closer

 

For me the first step is a powerful step in the intended direction.  By step I mean a powerful contraction of the quadriceps and glutes often using a pivoting type action.  However in Tennis, prior to this step there will usually be one of a few things that can happen before this powerful step takes place.

• The body jumps in the air and the feet land simultaneously known in Tennis as a ‘simultaneous split step.’  This is usually followed by a pivoting action of the foot- the way most coaches would like you to teach it!  
• The foot/hip nearest the intended direction opens up slightly- common when you are in motion or have read the situation- is usually part of a ‘staggered split step’  (see below)  
• The foot nearest the intended direction falls under the body in the opposite direction- common when you are moving from a very wide foot position  
• The foot furthest away the intended direction pushes in the opposite direction to the ball known as a ‘dig step’- common when your feet are quite close together or you’re quite upright and are reacting to the play.  

 

Staggered Split step

 

I wanted to focus on the staggered split step as it is similar to the plyo step/dig step but requires explanation

 

For me a plyo step or ‘dig step’ is a reflex response to a random signal to move.  The ‘staggered split step’ is applying the same laws of equal and opposite forces but it is more of a ‘conscious’ push with the foot furthest away from the direction of travel.   This happens when you read the game and can anticipate the direction of your first step.  The dig step will come into play when you have to react to the direction of the ball and is a reflex.  Somewhere between the two is the simultaneous split step where the athlete is able to pivot off the foot-like most coaches will want you to do in your first step!!

 

If you watch the clip carefully of Andre Agassi moving laterally above, you will see his left foot slightly hits the ground before his right.  This is known as a ‘staggered split step.’

 

Multi-directional Speed

 

We looked at a Pro Agility Shuttle (5-10-5) which focuses on the explosive change of direction.

 

 

Key points:

 

Again credit goes to Brian Grasso of the IYCA who showed me the 4 steps to a good body position for changing direction.

 

1.  Feet slightly wider than shoulders or ‘outside the box’ made by the shoulders and hips.  

2. Feet turned slightly toward direction of travel  

3. Hips back  

4.  Shift weight towards inside leg closest towards direction of travel  

 

Then we looked at how this would apply to the tennis court

 

Notice how after hitting the ball Djokovic is initially out of balance and in no position to effectively apply the forces in the correct positions.  But then he quickly reorganises his body so he can find the correct position to push himself back towards the centre of the court.

 

Practical

 

After about 40 minutes in the classroom going through these videos we went on to the court to look at some drills to develop the three types of Speed of the 3 S APA Training System (Straight ahead Speed, First step speed and Multi-directional Speed).

 

I will upload some videos to give you a taster in another blog but if you can’t wait to then, then you can get more information on these topics and over 200 video clips of drills at my new EBOOK.  Click HERE for more details.

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Daz

This blog post is inspired by a really interesting Discussion Forum that recently took place at one of my visits to the National Strength & Conditioning Workshop, at the Lawn Tennis Association.  One of the perks of being the Head of S&C at Gosling Tennis Academy is getting the chance to go to these workshops 3 times a year to share best practice and learn from each other.

 

 

During one of the ‘break out’ sessions my friend and colleague Dominic King, lead a discussion on a number of key topics that come up as part of our interaction with coaches, medical professionals, and parents.  I thought I would select my Top 3 ‘Hot Topics’ and give you my opinion on them.

 

1.  LTAD Model

 

Check out this link HERE for a full text downloadable journal article: ‘The Long-term Athlete Development model: physiological evidence and application.’ 

 

Key points:

 

In this article, it highlights that there are key physical developmental processes that occur during childhood and adolescence that might influence short- and long-term athletic performance  

• These  ”sensitive” developmental periods are known as “windows of opportunity”.  
• There is a lack of empirical evidence upon which the model is based, questionable assumptions and erroneous methodologies.  
• Fundamentally, this is a generic model rather than an individualized plan for athletes.  
• It is crucial that the LTAD model is seen as a “work in progress”

 

My opinion:

 

Yes, there are accelerated periods of biological growth; in childhood athletes become more coordinated and in adolescence puberty creates gains in strength and aerobic/anaerobic performance and potential losses in flexibility.

 

Need Proof?

 

 

 

But I don’t like the term “window” because it suggests that the periods open and close, when in fact they may open and remain so on to and throughout adulthood.  Is an athlete suddenly going to reach a speed plateau or have a speed barrier when doing speed training at 16 because the speed window is now closed, I’m not convinced.

 

One critical biological marker is puberty.  I do feel that this is a good indication of when someone may be able to handle more intensive training methods (pre-supposing they have good movement efficiency and an appropriate training history).  For the period of training before puberty I still believe in training all the biomotor abilities including strength. I’m more inclined to have training priorities based on what my assessment of the athlete shows, rather than basing it blindly on a windows of opportunity framework.  A young athlete could already be lighting fast but lack stamina, but if I just hammer away at speed I will never be addressing their stamina until they are much older.

 

2. 10’000 hour Rule

 

The 10,000-hours concept can be traced back to a 1993 paper written by Anders Ericsson, a Professor at the University of Colorado, called The Role of Deliberate Practice in the Acquisition of Expert Performance.

 

Check out a great review of the topic HERE

 

Ericsson has pointed out that 10,000 was an average, and that many of the best musicians in his study had accumulated “substantially fewer” hours of practice. He underlined, also, that the quality of the practice was important.

 

Malcolm Gladwell places himself roughly in the middle of a sliding scale with Ericsson at one end, placing little emphasis on the role of natural talent, and at the other end a writer such as David Epstein, author of the The Sports Gene. Epstein is “a bit more of a talent person than me” Gladwell suggests.

 

My opinion:

 

I’m inclined to sit somewhere close to Gladwell.  I do believe that natural talent plays a big role.  I like the idea of ‘Nuturing Nature.’  I believe everyone has the capacity to improve and achieve their peak performance potential but I believe only those with an amount of natural talent will be able to perform at the elite level.  For some sports this is clear cut; a wannabe sprinter needs natural speed and a wannabe marathon runner needs natural endurance.  Other sports need high levels of skill requiring lots of practice- how much is the more difficult question to answer.

 

One of the difficulties with assessing whether expert-level performance can be obtained just through practice is that most studies are done after the subjects have reached that level.

 

It would be better to follow the progress of someone with no innate talent in a particular discipline who chooses to complete 10,000 hours of deliberate practice in it.

 

At Gosling Tennis Academy the parents are advised that the Tennis journey is a 20,000 hour one.  You need to aim to get to the first 10,000 hours in around 10 years so someone who starts at 5 years might reach expert level in the skills of Tennis by around 14 yrs old.  Then expect to spend another 10, 000 hours transitioning from junior ranks to professional level.

 

I personally feel that this guide needs a massive ‘caveat.’  That there is no guarantee that you will become an expert (read that as ‘professional’) if you commit to doing 20,000 hours.

 

I also feel you need to state that it is an individual journey and I believe that those who have more talent will need less hours of practice.

 

I prefer to say, you need ENOUGH practice to develop the skills of the sport to a competent level- so you have skills that will stand up to the demands of the game under time, space and fatigue pressure.  Those children who have less talent for the sport of Tennis may need to spend more of their time practising Tennis.  Those children who pick it up sooner can spend more of their time practising other sports.

 

I’m not prepared to say that everyone will need 10,000 hours to become an expert, and I’m not prepared to say that even if you do 10,000 hours you will become an expert, assuming for the sport of Tennis, for example, that expert means becoming a Pro.

 

3.  Sport Specialisation

 

Getting straight to the point I believe that all young athletes (pre-puberty) should be doing other sports, in addition to their favourite one.  My big 3 are:

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Swimming

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Gymnastics

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Athletics

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I also think that every child should ideally have exposure to a team sport environment, such as playing for a football, rugby, cricket, netball team etc.  This doesn’t have to be part of a sports club it can just be representing the school team.   

Ideally 2-5 hours of ‘other sports’ in addition to their main sport.  

 

Typically I find Tennis players are committing to playing Tennis any where from 3 hours at 5 years up to around 15 hours at 12 years.  But you do need to find time to get the other sports in.   At some point down the track, a young emerging athlete may need to specialise and the hours of other sports will be cut to just 1 or 2 so they need to be in sooner rather than later.

 

Early specialisation vs. Late specialisation

 

Some sports require more concentrated practise at an earlier age to develop the necessary skills. These are high skill dependant sports like gymnastics and diving.  From my experience I would also include Tennis in there too.  For example, we are seeing a growing number of younger players (pre-puberty) joining the Tennis Academy full-time, which can involve up to 20 hours of Activity per week (including Tennis and Strength & Conditioning/Other sports).

 

Is 20 hours a week too much for a young athlete?

 

Think ‘optimum’ not ‘maximum.’ 

 

If an athlete wants to develop the necessary skills in the sport of Tennis then this will require a certain amount of practice, more than the couple of times a week squad practice that you might normally commit to in a sport like Football.  But how much more is up for debate.

 

There are a couple of reasons for this.  Firstly, as said above, the skills are more complex.  Secondly, the amount of ‘free play’ opportunities  in sports like Tennis is less than in sports like football.

 

But……I believe that not all athletes will require the same amount of hours of Tennis to achieve the same level of skill. I’m not afraid to say that I believe that the more ‘talented’ players will pick things up quicker.

 

These young athletes have a long career ahead of them.  If I can work on an ‘optimum’ programme for them (that looks at the least amount of Tennis I can get them to achieve the desired skill level) I will do that over giving them the maximum amount available.  More is not always better.