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1. Flexibility Every sport requires a different type of flexibility through movement, but they all require adequate flexibility through a full range of sprinting or jumping motion. ESP athletes will perform a dynamic flexibility routine prior to speed development to ensure that their joints are properly warmed up and ready for intense speed and performance training. Performing a proper dynamic flexibility routine will also increase the athlete’s body awareness and coordination. 2. Form If an athlete is going to increase their ability to sprint, backpedal, slide, jump, or any other type of athletic movement, they must first learn the proper mechanics. ESP athletes will be taught the proper mechanics for acceleration (A series) through every degree of movement. The faster you can move through the first 3 steps in any sport, the better chance you will have to make an effective play. “Top end speed” (B series) mechanics will be taught to athletes which use this type of running during competition. ESP athletes will also be taught to maintain an athletic position (coming to balance) while engaging in competition. Being “balanced” in any sport is the key to being in position to accelerate efficiently. 3. Frequency The faster an athlete can move their legs through a full range of motion, the faster they will run. The best way to increase an athlete’s stride frequency is to increase their neuromuscular efficiency. ESP athletes use “neural drills” or “fast leg drills” from both an ankle bound and straight leg bound progression to increase the stride frequency through both an “A” series and “B” series leg action. Using the ankle bound fast leg drills will allow the athlete to focus on strictly the movement, while adding the straight leg bound will allow for increased movement and force production. The neural drills also teach the body to contract and relax the right muscles at the right time. If the athlete’s neuromuscular system is not efficient in this contraction/relaxation process, they will appear to run and move “tight”, which will negatively affect their ability to accelerate and run at optimum speed. Also running “tight” can increase the athlete’s chance of straining a muscle. 4. Force Application The amount of force an athlete can apply to the ground over a short period of time will determine their effectiveness on the playing field. ESP athletes will use advanced stationary (Box Jump and depth jump progressions) and transit (bounding progressions) plyometrics, and strength training exercises (Bench Variations, Squat Variations, and auxiliary variations) to increase force production. 5. Reaction An athlete’s ability to react to a stimulus is extremely important to functional speed in competition. Each athlete will be taught drills to improve their reaction through movement. ESP athletes will engage in drills in the weight room and on the field/court that will teach them to react to a stimulus that targets their sight and auditory systems. The increased ability to react to a stimulus is one of the faster ways to improve game speed and is also an inhibiter that prevents good athletes from being good players. |
