SPEED WINSIMPLEMENTING SPEED TRAINING INTO RETURN TO PLAY STRATEGIES & ON-FIELD PERFORMANCE

Cameron Josse, MS CSCSAthletic Performance Coach, Indiana University Football

SPECIAL THANKS TO THOSE WHO TEACH ME EVERY DAY!

Aaron Wellman

Chris Allen

Justin Collett

Jacob Laverman

Pete Remmes

Dr. Ken ClarkDr. JB Morin

INFLUENCERS OF MY SPEED EDUCATION

AND MANY, MANY MORE!

Charlie FrancisStu McMillan Dan Pfaff

Boo Schexnayder Henk Kraaijenhof Derek Hansen Jonas Dodoo Frans Bosch

SPRINT PROFILING FOR INDIVIDUALIZED LOADING

SPRINT FORCE-VELOCITY PROFILE METRICS

Metric Definition

Theoretical Maximal Horizontal Force F0 (N/kg)

Max force per unit body mass in the horizontal direction. Initial push of the athlete onto the ground

during acceleration. Higher value indicates higher rate of acceleration ability.

Theoretical Maximal Running Velocity V0 (m/s)

Theoretical max velocity capability of the athlete. Also represents the capability to produce horizontal force at

very high running velocities.

Maximal Mechanical Horizontal Power Pmax (W/kg)

Max power-output capability of the athlete in the horizontal direction (per unit body mass) during sprint

acceleration.

Maximal Ratio of Force RFmax (%)

Max effectiveness of force application. Proportion of total force production directed in the forward direction

of motion at sprint start.

Decrease in the Ratio of Force DRF (%)

The athlete’s capability to limit the inevitable decrease in mechanical effectiveness with increasing speed, a index of ability to maintain a net horizontal

force production with increasing speed.

Credit: JB Morin & Pierre Samozino

MONITORING MECHANICAL EFFECTIVENESS IN ACCELERATION

Vertical Force Component

Horizontal Force Component

Total Resultant Force

Angle of Force

Application

Maximum Ratio of Force (RFmax)

Maximum proportion of total force directed in the horizontal direction at sprint start (i.e. 52%).

Higher number indicates more net horizontal propulsive force.

Credit: Morin & Samozino (2016)

RFmax%MECHANICAL

EFFECTIVENESS

MONITORING MECHANICAL EFFECTIVENESS IN ACCELERATION

Body becomes more upright & vertical forces increase w/ increasing speeds

DRF (%) – Decrease in Ratio of Force

Rate of decrease in RF w/ increasing speed. Inevitably, as speeds increase, net horizontal forces decrease. Describes capability to limit

this decrease & apply more net horizontal force at high speeds.

Ex. DRF value of -8% indicates a loss of 8% RF with every 1 m/s increase in speed during acceleration.

DRF% MECHANICAL EFFECTIVENESS

Credit: Morin & Samozino (2016)

DIFFERENCES IN SPRINT F-V PROFILES DESPITE EXACT SAME 20-METER TIMES – 3.09 SECS

12

10

6

4

2

0

25

10

0

15

5

20

0 2 4 6 8 10

FORCE-VELOCITY-POWER PROFILE

Velocity (m/s)

Rel

ativ

e H

oriz

onta

l For

ce (

N/k

g)

Rel

ativ

e H

oriz

onta

l Pow

er (W

/kg)

ATHLETE A20m = 3.09s

V0 = 8.8 m/s

F0 = 10.4 N/kg

Pmax = 23.0 W/kg

ATHLETE B20m = 3.09s

V0 = 9.5 m/s

F0 = 8.9 N/kg

Pmax = 21.1 W/kg

Concept Credit: Hicks et al. (2019)

PmaxF0

V0

8

1080 SPRINT PRELIMINARY ASSESSMENT 20-Meter Sprint from 2-Point StartCones set at 25yds to ensure full effort

Isotonic Mode(Constant load independent of acceleration)

1kg Resistance(Lowest Setting)

Auto Distance Recording(Begins timing when subject exceeds 0.2 m/s speed – stops when 20 meters

are covered)

106 total players assessed(including specialists)

COMPILING THE DATA FOR THE PROFILE

USING THE 1080 SPRINT TO GET ACCURATE SEGMENT TIMES

Priority for Short Acceleration = Maximize Sprint Start

20mSprint Time

0-5mSplit Time

5-10mSplit Time

10-15m Split Time

15-20m Split Time

10-20m Velocity

Player 1 2.93 1.06 0.70 0.62 0.56 8.55 m/s

Player 2 2.97 1.10 0.69 0.60 0.58 8.47 m/s

Player 3 3.04 1.20 0.68 0.61 0.55 8.62 m/s

Player 4 3.16 1.27 0.71 0.62 0.57 8.40 m/s

SPRINT F-V PROFILE GOAL METRICS BASED ON OUR 20-METER ASSESSMENT

Metric Value

F0 > 10 N/kg

V0 > 9.0 m/s

Pmax > 23 W/kg

RFmax > 55%

DRF < 10% decrease

INDIVIDUALIZED RESISTANCE FOR HORIZONTAL FORCE

Group 1:Very Poor RF

Group 2:Poor RF

Group 3:Improve Pmax w/ F0

Group 4:Improve Pmax w/ V0

RF <50% RF 50-55% RF >55%F0 <10 N/kg

RF >55%V0 <9 m/s

Very high focus on horizontal force capabilities. Strength-speed

mindset. Very heavy resisted sprinting protocol.

Emphasis around load of max horizontal power. Heavy resisted

sprinting protocol.

Effective RF is present, but F0 output needs greater relative improvement than V0. Light to moderate resisted sprinting

protocol.

Effective RF is present, but V0 output needs greater relative

improvement than F0. Very light to unresisted sprinting protocol.

Option for overspeed.

60% Velocity Decrement x 10yds

40% Velocity Decrement x 10yds

15% Velocity Decrement x 15yds

5% Velocity Decrement or 5% Velocity Increase x

20yds

Example:

Avg. Velocity 10yds = 4.3 m/s60% Vdec = 1.7 m/s

Time to Cover 10yds = 5.3 secs

Load Resistance Until Player Crosses 10yds Around 5 secs.

Example:

Avg. Velocity 10yds = 4.7 m/s40% Vdec = 2.8 m/s

Time to Cover 10yds = 3.3 secs

Load Resistance Until Player Crosses 10yds Around 3 secs.

Example:

Avg. Velocity 15yds = 5.6 m/s15% Vdec = 4.8 m/s

Time to Cover 15yds = 2.9 secs

Load Resistance Until Player Crosses 15yds in Around 3 secs.

Example:

Avg. Velocity 20yds = 6.6 m/s5% Vdec = 6.3 m/s

Time to Cover 20yds = 2.9 secs

Use 1080 Sprint to Ensure Accurate Velocity Range

KINEMATIC VIDEO ANALYSIS

FIRST THINGS FIRST: IMPROVE “KICK-BACK” FAULT

Excessive Anterior Pelvic TiltPoor Frontside Lift

Excessive Backside SwingCasting Out to Make Ground Contact

Upright & Neutral PostureGreater Frontside LiftLess Backside Swing

Attacking the Ground from Above

ELITE SPRINTER – 100M PERSONAL BEST 9.94s

INDIANA WIDE RECEIVER

NEUTRAL POSTURE, LARGE VERTICAL DISPLACEMENT

KNEES TOGETHER AT TOUCHDOWN

MINIMAL YIELDING AT HIP & KNEE,

KNEE IN FRONT OF HIP

FRONTSIDE LIFT REACHES HIP

HEIGHT

KNEE UNDER PELVIS IN STRIKE

HIGH SPEED TECHNIQUE ANALYSIS – EXCESSIVE ANTERIOR TILT

EXCESSIVE PUSHING & LEANING, POOR

VERTICAL DISPLACEMENT

KNEES VERY FAR APART AT

TOUCHDOWN

EXCESSIVE HIP EXTENSION, POOR FRONTSIDE LIFT

KNEE EXCESSIVELY

BEHIND HIP AT STRIKE

YIELDING AT HIP & KNEE, KNEE BEHIND HIP

PRE-INTERVENTION

FOLLOWING HAMSTRING INJURY REHAB

TECHNICAL CHANGES FOLLOWING INTERVENTION

IMPROVED POSTURE & FRONTSIDE LIFT

MUCH BETTER VERTICAL

DISPLACEMENT

KNEE NOW UNDER THE HIP AT

STRIKE

KNEES TOGETHER AT TOUCHDOWN

LESS YIELDING AT HIP, SWING KNEE IN FRONT OF HIP

EXCESSIVE PUSHING & LEANING, POOR

VERTICAL DISPLACEMENT

KNEES VERY FAR APART AT

TOUCHDOWN

EXCESSIVE HIP EXTENSION, POOR FRONTSIDE LIFT

KNEE EXCESSIVELY

BEHIND HIP AT STRIKE

YIELDING AT HIP & KNEE, SWING

KNEE BEHIND HIP

ELITE SPRINTER

INDIANA WIDE RECEIVER

POST-INTERVENTION COMPARISON TO ELITE SPRINTER

USING FORCE-VELOCITY PROFILES FOR RETURN-TO-PLAY

USING F-V PROFILES TO MONITOR PROGRESS DURING REHAB

Test 1(Healthy)

20m Time

2.96 secs

V0

9.0 m/s

F0

11.3 N/kg

Pmax

25.5 W/kg

Test 2(End of Hamstring Rehab)

20m Time

3.01 secs 98% Restored

V0

8.9 m/s 99% Restored

F0

11.0 N/kg 97% Restored

Pmax

24.5 W/kg 96% Restored

Suffers Hamstring Injury in Practice

1080 SPRINT SPECIALIZED LOADING FOR RETURN-TO-PLAY

ACL INJURY REHAB W/ ECCENTRIC OVERLOADFORWARD JUMP TO SINGLE LEG DECELERATION

Cones set 1-1.5yds apartSet the assisted speed to 5 m/sStart with an assisted load of 3kg.

Face machine, jump off 2 feet, land on 1.Stick & hold deceleration for 2 secs.

Increase Assisted Loador

Set Cones Farther ApartINTENSITY

MONITORING GLOBAL DECELERATION CAPACITY

Basic Deceleration Action

1. Accelerate 5m (or 5yds) with Assisted Loading

2. Decelerate3. Stop & Re-Direct4. Re-Accelerate Back to Start

Data Monitoring:• Duration of Phase 1A• Assisted Load Used (kg)• Speed of Phase 1A

MONITORING GLOBAL DECELERATION CAPACITY

THANK YOU!

@IUCoachJosse