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Multi-Directional Speed For Sport Unleashed

Lee Taft

www.SportsSpeedEtc.com

Points Of Emphasis

•  1. Multi-Directional Acceleration •  2. Multi-Directional Deceleration •  3. Multi-Directional Change of Direction •  4. Cutting •  5. Retreating

Multi-Directional Acceleration

•  Repositioning- Regardless of if it occurs all the time or not we must allow for it!

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…Repositioning

Not Allowing Repositioning

No Repositioning Allowed..

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Training Body Control for Quick Repositioning- Inside and Outside Cutting

Linear Starting/Acceleration Speed

•  Body lean- “power line”

•  “Throw the hands”

•  Knee drive forward- low foot recovery

Starting/Acceleration Speed

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Accelerate early with length

Lateral Acceleration Shuffle

•  Back or Power Leg- Push down and away

•  Front or Pull Leg- Extend and pull to continue momentum from back leg. – The lead foot becomes stable by using the

heel and pulling- YES, the foot often turns out.

•  Recover under the hips and prepare for next cycle.

Lateral Acceleration “Lateral Gait Cycle”

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The Heel Prepares to Pull

The Recovery is Under the hips

Lateral Acceleration Crossover and Directional Step

•  Allow each leg to do its job independently –  If legs push at the same time the “Gait Cycle”

is interrupted.

•  Disassociate the upper and lower body – Must turn hips to allow for length and speed

•  Run…..But stay oriented to the play

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Crossover Technique Get the Center of Mass Moving

Basketball player

Resisted Crossover Tennis Player

Directional Step •  Allow the back leg to do its job of moving the

center of mass over the front foot. –  DO NOT USE THE FRONT LEG IN FIRST PUSHING

ACTION.

•  The front foot prepares- (Directional Step) to take over the momentum and make it accelerate more.

•  Try to be “Turned and Running” immediately.

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Directional Step First Step When Turning To Sprint

Back leg pushes Lead leg prepares Also- super aggressive arms!!

Multi-Directional Deceleration

•  Repositioning occurs again –  The legs/feet quickly reposition to an appropriate

angle to control mass and momentum •  Deceleration is the first step in acceleration

–  Don’t think stop, Think Start! –  Body lean, angle of force application, intensity must

allow for re-acceleration immediately upon deceleration

•  Control shoulders and hips –  Sloppy shoulders and hips leads to poor movement

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Deceleration: Notice body lean, angle, foot positioning

Low Box Drill Getting Reps On Lateral Deceleration

Both Direct and Indirect but Could Be Either One- Depends on Focus

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Stay in the Tunnel for greater Deceleration

•  When athletes minimize unwanted movement up and down they can create better angles of force application when repositioning during deceleration. –  If they rise up the angle is too step, of the

push off leg, therefore hindering re-acceleration speed.

Not Staying in the Tunnel

Staying down into the deceleration and acceleration moves.

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Cutting

•  Once again, reposition to locate best angle for direction change and to control mass and momentum.

•  The center of mass only lowers to control mass and momentum and to make the cut as successful as possible. –  If the athlete lowers down too much on a

speed cut it slows down the athlete.

Cutting Progression •  Rehearsed •  Random •  Fake and cut •  Breakdown and cut

•  Specific cutting: –  Speed cut –  Sharp cut –  Spin cut

Cutting Games

•  Tag games: – This allows you to see true athleticism and

assess issues that can be addressed. •  Box Tag- Dodging and man on man skills •  Goalie Tag- Faking, quick acceleration… •  5 cone Grid Tag- strategy, cornering…

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Lead up Skills to Improve Cutting

Ladder is great for improving foot placement and hip movement

Cutting Using Cones

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Retreating “Hip Turn

•  The Hip Turn is a “reactive movement” – The feet reposition to not only create a great

push off angle but also to create a stretch reflex action in the lower leg

– The athlete drives into the ground to create a quicker starting speed.

– A directional step occurs, and aggressive arm and leg action follows…

Aggressive Hip Turn Retreating Move!

Progression for Assessing Retreating/Hip Turn

•  1. Quick Hips •  2. Hip Turn to Shuffle •  3. Hip Turn to Crossover •  4. Hip Turn to Run •  5. Bad Position set up to Hip Turn

Progression. – You must teach athletes how to recover from

a poor position.

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Closing

•  Always develop your program based off what you know to be true in regards to multi-directional speed development

•  Assess what you have and build your program out.

•  Keep sets and reps in control and don’t overshadow technique and execution

Thank You!

•  Mike Robertson/IFAST

•  Attendees