Developing Strength and Power by Dan Pfaff

ALTERNATE METHODS FOR DEVELOPING STRENGTH, POWER AND MOBILITY. By Dan A. Pfaff, University of Florida The author examines the role of general strength, mobility, and posture in the training of  high performance athletes and offers alternatives to the current trends in strength and  power training. Re-printed with permission from the author. During the last two decades no biomotor quality has been explored in scientific research studies more so than strength. We have seen entire industries evolve around this concept through the endless search for an easier, faster way to athletic excellence. Machines, drugs, nutritional supplements, training programs, exercise routines, etc. have been examined, proposed, and exulted by just about anyone actively involved with physical culture. There are as many approaches to developing this very fundamental quality as there are athletes, coaches, researchers and therapists. The development of strength presents unique puzzles in that so many other biomotor and biomechanical factors have to be accounted for while addressing this particular quality. In the arena of track and field, the term power seems to be the "buzz word" of the times. The enhancement of power' however can be severely restricted if general strength parameters, mobility, and posture are not addressed. It is the goal of this article to offer some insight into the philosophies used during our training sessions to remedy some of the aforementioned aforementioned conflicts. Throughout recorded history "posture" has been a keen topic of artists, anatomists, the military, sportsmen, and the medical arts. In sport we speak of body mechanics when describing sport posture. This term refers to both the static and functional relationships between body parts and the body as a whole. The concept includes over 200 bones and some 600 muscles not to mention the endless chains of fascia and various connective tissue systems. Efficient body mechanics mechanics is a function of balance and poise poise of the body in all positions possible including standing, lying, sitting, during movements and in a variety of mediums. These systems are monitored, driven and controlled by a complex network of  propri proprioce ocepto ptors rs and and their their relate related d membe members. rs. Maxim Maximum um physio physiolog logica icall and and mecha mechani nical cal function does sometimes serve as a guide for correct postures. These functions can be further evaluated by observing excessive stress on joints, connective tissue, muscles, and coordinative action. In the sport of track and field, "active alerted posture” is the goal of all sportsmen. This can be defined by the balanced action of muscle groups on both sides of  body joints at six fixing levels: (1)ankle joints; (2) knee joints; (3) hip joints; (4) lower back; (5) head and neck; (6) shoulder girdle (Jessee,1977). Poor mobility, strength imbalances, overu overuse se injuri injuries, es, discoo discoord rdina inatio tion, n, etc. etc. can can often often times times be trace trace back back to these these postu postural ral tenets. While specialized training can sometimes lead to postural improvement it is my belief that general activities that enhance posture, joint strength, muscle and joint coordination, and all aspects aspects of mobility mobility are in short supply with today's today's youth. youth. A highly sedentary sedentary lifestyle lifestyle

exhibited by today's society has precluded the acquisition of these general qualities once found in abundance several generations ago. I have found that the introduction of highly specialized, event specific training stimuli can be the source of tremendous frustration and reoccurring injury patterns if these “foundational items” have not been developed, been given time to stabilize and then in a systematic format undergo actualization in a variety of  conditions, thresholds, and environments. Therefore, our athletes include a great deal of  remedial and ancillary work of this type in our training schedules. As the athlete acquires more efficient postures during very simple motor tasks we find the more advanced skills evol evolve ve at a quic quicke kerr rate rate and and that that long long term term repe repeti titi tive ve inju injury ry patte pattern rns s less lessen en or are are eliminated. The template and coping skill that is formulated during the basic skill activity seems to lay large foundations for superior athletic skills. The repertoire of activities used to enhance functional postural integrity and as a result latent power resources is limited only by one’s creativity and knowledge of kinesiological principles. As this integrity is evolved, then more sophisticated and advanced movement skill skills s resul result. t. Listed Listed below below are selec selectt items items from from the menu of traini training ng scheme schemes s that that we imple implemen mentt at variou various s sessio sessions ns throu througho ghout ut the train training ing year. year. Volume Volumes, s, intens intensiti ities, es, densit densities ies,, and and rest rest to work work ratio ratios s are influ influen ence ced d by train training ing age, age, time time of the season, season, medical and skill parameters. Postural Training Controls

1. Sprint Sprint Drills Drills or Exerc Exercises ises 2. Multiple Multiple Jumps Jumps Series Series 3. Multiple Multiple Throw Series Series 4. Dynamic Dynamic Mobil Mobility ity Circuits Circuits 5. Hurdle Hurdle Mobility Mobility Circu Circuits its 6. General General Streng Strength th Circuits Circuits 7. Medicin Medicine e Ball Ball Circuits Circuits

In this listing of works the implementation, analysis, and motor re-education is based on athletic needs, weaknesses, and homeostatic levels of function. Sprint exercises involve various movements horizontally through space whereby limbs are placed through unique ranges of movement under varying thresholds of velocities and force considerations. Multiple throw exercises involve various rotations, flexion/extension factors, and both intraand inter- muscular coordination. Multiple jump series can and will address similar  biophysical factors. Dynamic and hurdle mobility series put unique challenges on the proprioceptive organelles and central nervous systems. Medicine ball work is very multifaceted and can be utilized for a wide range of factors in functional movement parameters.

Sample Series: Verdun: a walking exercise battery 1. Low walks: walks: the athlete assume assumes s a half half squat depth and proceed proceeds s to walk walk a given given distance maintaining proper squat positions and center of mass height the entire duration of the walk. These walks can be done forward, backward, and laterally. For advanced training the coach can toss a medicine ball to the athlete while engaged in walking, throws can be varied in location to increase task difficulty. As skill levels develop the coach can play with depths, distances, volumes, and work to rest ratios… 2. Duck Duck walks: the athlete athlete assumes assumes a half squat squat depth and proceeds proceeds to walk with a fuller extension of the knee joint than in the previous exercise prescription. Multiple direction training again should be used as can apparatus. 3. Lunge Extensions Extensions walks: the athlete athlete takes a long, lunge like step with maximum maximum leg split. After a short pause in this position they should then rise up over the front leg in a tall as possible position while passing the base of support and then land on the opposite leg in a similar split attitude. Holding a medicine ball in various positions will increase degree of difficulty. Overhead, on the side, behind the back, and in front with arms fully extended are common positions for ball positioning. Rudiment: a jumping battery This is a multiple jump or plyometric based series whereby the athlete does various  jumping skills using various amplitudes amplitudes of flight and very specific wavelengths wavelengths in terms of  distance covered. A secondary section, series B utilizes various movements where one can play with power/speed components in an elastic emphasis environment. The height of  displacement and distance of each flight phase in series B is dependent upon biophysical demands. Amortization skill, skill, connective tissue reactivity, reactivity, balance and synchronization synchronization are key components to this acquisition. In series A the rise of the center of mass should be very restricted and is seldom more than 10 cm (4 inches) in amplitude. The length of each  jump is anywhere from 30cm (1 foot) to 90cm (3 feet). Uniform joint extension and flexion is paramount. In either series distances covered, rest intervals, volumes, etc. should follow sound training theory constructs for age, time of year, health of athlete and specific identified needs of skill. Series A 1. Double Double foot forward forward 2. Double Double foot foot backwa backward rd 3. Double Double foot foot lateral laterally ly 4. Single Single foot foot forwar forward d 5. Single Single foot foot backw backward ard

6. Single Single foot foot latera laterally lly 7. Left, left, right, right combo’s Series B 1. Skips Skips for for heigh heightt 2. Skips Skips for distance distance 3. Straigh Straightt leg scissor scissor bound bounds s 4. Flexed Flexed leg leg scissor scissor bounds bounds Hurdle Mobility Series: a low speed, precision battery 1. Hurdle walkover walkover with alternate alternate lead leg; spacing spacing ranges from rail to rail rail to one foot gaps 2. Hurdle Hurdle walkover walkover with consta constant nt lead leg 3. Lateral Lateral walking walking with with straight straight lead leg 4. Lateral Lateral walking walking with with flexed lead lead leg 5. Lateral Lateral skippin skipping g with straight straight lead leg leg 6. Lateral Lateral skippin skipping g with flexed flexed lead leg 7. Skipping with with alternate lead leg; leg; spacing increases increases to anthropometric anthropometric measures measures 8. Skipping Skipping with with constan constantt lead leg 9. Reverse hurdle walkovers walkovers 10.Multidirectional walkovers, ie. Two hurdles forward, then one backwards  All of the above can be done at different heights, spacings, spacings, and hurdle count. Common series finds one doing 1-3 sets of 5-10 hurdles per exercise. Pace and rest intervals can tax various neuromuscular and energy systems in route.

ADDITIONAL RESOURCES

>> Learning from the Legends

In these videos, Tom Tellez presents the Sprints, Sprints, Hurdles and Shot Put. Dan Pfaff presents Sprints, Hurdles and Jumps. There is an hour long roundtable Q&A period at the end with both coaches, followed by a detailed “Field Event Technique Fixes” by Dan Pfaff. Total length

of the lectures: 7.5 hours. hours. Click here for more information. information.

>> Tom Tellez Sprint Drills

Tellez discusses and his athletes demonstrate the factors necessary to be a good sprinter (stride frequency x stride length = sprint speed); conditioning drills and dozens of specific drills. Produced in 1992. 30 minutes. minutes. Available from Amazon.com. Amazon.com. Click here for more information. information.

>> Block Starts and Acceleration Mechanics with Tom Tellez

This DVD presents an overview of the starting and acceleration mechanics. It details the factors that sprint coaches should look for in setting up the starting b locks, the optimal "set" position for an athlete, and what an athlete should do during the acceleration phase of the sprint to maximize performance. Among Among the topics covered: coming out of the blocks, ideal leg angles in the blocks, acceleration, power vs. speed, and arm stroke. 57 minutes. Available from OnLineSports.com. OnLineSports.com. Click here for more information.