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Adrian Faccioni has studied carefully and compared the methods of some of the Worlds best Sprint coaches including John Smith (Maurice Greene, Ato Boldon), Dan Pfaff (Bruny Surin, Obadele Thompson) and Charlie Francis (Ben Johnson). Adrian
is a dynamic presenter one of the best I have seen. He is able to share
a large range of cutting edge ideas related to Speed and Foundation
training. USA
Speed Training Techniques - Compares and explains some of ideas being
used by Pfaff, Smith etc |
Contents
PART ONE:
The Science Of Speed Development (35 A4 pages + pictures)
Chapter 1 The Physiology Of Speed (7 A4 pages)
1. Muscle Type
2. Neural Processes
3. Technique
4. Anatomy
5. Strength & Power Levels
6. The Availability Of Energy Supply
Chapter 2 The Components Of Speed (8 A4 pages)
1. Reaction Time
2. Agility
3. Acceleration Phase
4. Maximal Running Velocity
5. Deceleration Phase
Chapter 3 The Kinematics Of Sprinting (8 A4 pages)
1. The Sprinting Stride
2. Optimal Stride Length & Stride Rate
3. Kinematic Variables For Elite & Sub-Elite Athletes
4. Horizontal Velocities For Elite & Sub-Elite Athletes
5. Correlation Between Sprint Variables
6. Mechanical Efficiency In Sprinting
Chapter 4 The Importance Of Recovery To Speed Development (12 A4 pages)
1. Neural Vs Muscular Fatigue
2. Recovery Techniques
3. The Super-Compensation Process
PART TWO:
Training To Improve Speed (78 A4 pages + Pictures)
Chapter 5 Training Components (11 A4 pages)
1. Strength & Power
2. Speed Endurance
3. Flexibility
Chapter 6 Preparation For A Speed Session (7 A4 pages)
1. The Warm-Up
2. The Warm-Down
3. When To Do Speed Work In A Training Session
4. When To Do Speed Training In A Microcycle
Chapter 7 Targeting Speed Components (11 A4 pages)
1. Reaction Time
2. Agility
3. Acceleration
4. Maximal Running Velocity
5. Deceleration Phase
Chapter 8 The Mid-Torso & Speed Performance (9 A4 pages)
1. Anatomy & Kinesiology
2. Function Of The Mid-Torso In Sports Activities
3. Developing The Mid-Torso
4. Weight Room Mid-Torso Training
5. On-Site Mid-Torso Training
6. Variations Of Mid-Torso Training
Chapter 9 Medicine Balls & Speed Development (6 A4 pages)
1. Medicine Ball Overview
2. Specific Mid-Torso Exercises
3. General & Specific Body Conditioning Exercises
4. Balance & Coordination Exercises
5. Sprint-Specific Activities
Chapter 10 Resisted Speed Training (9 A4 pages)
1. Resistance Training
2. Weighted-Vest Exercises
3. Weighted-Pants Exercises
4. Uphill Running
5. Running On Sand & In Water
6. Resisted Towing
7. Bounding
Chapter 11 Assisted Speed Training (6 A4 pages)
1. Assistance Training
2. Assisted Towing
3. Downhill Sprinting
4. High-Speed Treadmill Sprinting
Chapter 12 Speed & Coordination Drills For Speed Development (8 A4 pages)
1. Sprint-Specific Drills
2. Sport-Specific Drills
3. Drills To Improve Speed, Agility & Reaction Time
Chapter 13 Plyometrics & Speed Development (11 A4 pages)
1. Introduction To Plyometrics
2. Plyometric Techniques
3. Advanced Plyometric Techniques
Chapter 14 Strength Training To Improve Speed Performance (13 A4 pages)
1. Key Muscle Groups
2. General Strength Training Outside The Weight Room
3. General Strength Training In The Weight Room
4. Sprint-Specific Strength Development Exercises
5. Periodisation Of Strength Training
Chapter 15 Periodisation Of Speed Training (10 A4 pages)
1. Basic Periodisation Structure
2. Speed Training In The Preparation Phase
3. Speed Training In The Competition Phase
4. Use Of Resisted & Assisted Training Methods
PART THREE:
Specialised Training Programs (15 A4 pages + )
Chapter 16 Speed Development In Pre-Adolescent Children (8 A4 pages)
1. Development Of Physical Attributes
2. The Best Time To Learn Technique
3. The Benefits Of Speed Training
4. The Training Program
Chapter 17 Speed Development For Team-Sport Athletes (7 A4 pages)
1. Developing Strength For Speed
2. Techniques To Maximise Acceleration
3. Drills To Improve Acceleration, Body Position & Agility
4. Development Of Speed Endurance
5. Periodisation Of Speed Training
Appendix 1 Tests & Protocols - Speed, Agility, Power & Endurance (5 A4 pages)
1. 5-60m Speed Tests
2. 5-0-5 Agility Test
3. Standing Long Jump
4. Vertical Jump
5. Glycolytic Test 1
6. Glycolytic Test 2References
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