Friday, July 30, 2010

LINEMAN SPEED!

WHEN IT COMES TO TRAINING FOR SPEED THERE ARE ALWAYS CERTAIN VARIABLES THAT SHOULD APPLY NO MATTER WHAT TYPE OF ATHLETE YOU ARE DEALING WITH.

FOR ACCELERATION SPEED EMPHASIS SHOULD BE PLACED ON:

  • BODY ANGLE
  • KNEE DRIVE - ATTACKING THE GROUND BEHIND YOU
  • ANKLE DORSIFLEXION
  • AGGRESSIVE ARM ACTION, ETC.






FOR TOP SPEED AN EMPHASIS SHOULD BE PLACED ON:
  • TALL POSTURE
  • CLAWING (CYCLICAL) ACTION OF THE LEGS -STRIDE LENGTH/FREQUENCY 
  • BREATHING
  • RELAXED ARMS & SHOULDERS




THESE ARE THE NORMAL FACTORS TO CONSIDER WHEN TRAINING FOR LINEAR SPEED. BUT FOR OUR LINEMAN (FOOTBALL PLAYERS) WE BELIEVE THAT EMPHASIS SHOULD BE ON LOWERING THEIR TORSO'S TO THE GROUND IN A SHORT DISTANCE SPRINT (ACCELERATION).  WITH REGARDS TO LINEAR SPEED, WE TRAIN FOR ACCELERATION/DECELERATION ONLY WITH LINEMAN BECAUSE THEIR ENTIRE ATHLETIC LIVES ARE SPENT RUNNING SHORT DISTANCES. WE WOULD LIKE TO HELP THEM WITH WHAT THEY WILL NEED TO BE SUCCESSFUL, AND NOT JUST PUT THEM THROUGH SPEED DRILLS THAT HAVE NO TURNOVER.

WE STRESS THE FIRST THREE STEPS BEING THE MOST CRUCIAL IN DETERMINING HOW "FAST" THEY WILL PLAY ON THE FIELD. BECAUSE OF THIS WE USUALLY START WITH THE BASIC MECHANICS FROM A TALL (UPRIGHT) STANDPOINT.



THEN WE MOVE TO A SLIGHTLY RESISTED VERSION OF THOSE SAME MECHANICS USING SOME TYPE OF RESISTANCE WHETHER BY BANDS OR SLEDS OR EVEN HILLS. OUR PRIMARY GOAL IS TO LOWER THEIR TORSO'S AS MUCH AS POSSIBLE WHILE DRIVING HOME THE MECHANICS OF ACCELERATION.



LASTLY WE APPLY THOSE MECHANICS THROUGH DIFFERENT DRILLS DESIGNED TO HELP ATHLETES KEEP A FORWARD TRUNK. WE ALWAYS DRILL THE WORK AND END OFF THE SESSIONS WITH A COMPETITIVE SEQUENCE OF DRILLS TO HELP FAMILIARIZE THE ATHLETE WITH ALL THE MECHANICAL BUT FROM A REAL LIFE FEEL. COMPETITION IS A GREAT WAY TO DRIVE HOME THE POINT WHILE GETTING GREAT SKILL WORK ACCOMPLISHED. 

THIS SHORT VIDEO IS A SAMPLE OF WHAT A TYPICAL SPEED SESSION FOR LINEMAN WILL CONSIST OF. 


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“When it comes to understanding what it takes to succeed, Cornell Key has proven to me over and over again as one who possesses the knowledge. Cornell has all the tools and skills that you look for in a trainer when it comes to speed … agility … strength and overall power, he knows what it takes to maximize a clients true abilities. Whether female, male, adults or a youth – Cornell has the ability to push you to your limits by understanding your capabilities while understanding how you are as a person while getting you to that level. There are just a few performance trainers who I can say I respect and have true belief in and Cornell Key happens to be one of them. Whether looking for speed or strength enhancements – Cornell Key has the key ingredients in his philosophies. Cornell has proven his athletic ability and prowess as an All American defensive lineman at Monmouth University, and now he’s passing along on his knowledge and skills to his clients in their quest to reaching their goals. Cornell Key’s clients tend to have that “NO GOAL IS UNREACHABLE” attitude … he has to be a parents and coaches dream come true.

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I have been a soccer player nearly all of my life. I have been told on many occasions I have a lot to offer the sport. However, I still had weaknesses that I needed to improve to get that extra edge I needed to be more successful on the field. When I came to Key 2, my main objectives were to get stronger so I would be able to play against the bigger players, increase my endurance to maintain the same quality of play throughout the game, increase my speed to run down the ball, and to jump higher above the rest being I am only 5'3" to accomplish those headers. I have only been at Key 2 for 6 months now and within that short period of time I have learned so much to improve myself. The trainers concentrate on your weaknesses while also maintaining and increasing your strengths. I learned how to run correctly which increased my speed as well as giving me the endurance I had been lacking. The strength in my upper body has increased to hold back the bigger players. Best of all, I can jump as high as the goal post now and I had a header to win the hardest game in an International Tournament. If it was not for Key 2 and their commitment to me, I do not believe I would be as strong a player going into the upcoming season. Thank you Cornell, I appreciate all you have done for me. Laura Domena