"Strength training= coordination training with resistance" - Frans Bosch
Here's a great breakdown of sport-specific speed from Vern Gambetta. These skills are truly use-it-or-lose-it. Which area(s) is missing from your training?
- More on strength-training from Vern. Like the man says: it's only about the application of strength. Strength is nothing if you can't do anything with it.
- The hang snatch. Looks like coordination training to me. Check out the part on the Triple Extension.
- Awesome article on positive running. Very interesting stuff.
- understanding pain. Good stuff for all those crazy-ass 8-games-in-2-days things we call tournaments. Hector is dead-on with match play being the way to go for the future of the sport.
- The pistol squat. Hip stability at it's finest.
- Interesting article on some rules of rest. I much prefer to keep the tempo as high as possible always but it's good food for thought nonetheless.
We just jumped right into the medicine ball starting with standard chest passes moving to overhead passes, vertical tosses, downward slams, & twisting throws etc. Mixed in jump rope, bodyweight squats & split-squats, handstand pushups, and finished with 1 arm throws (squat-to-throw, 2-touch throws, etc) good stuff.
Plyo Skills & Drills
Bosu Lateral Bounds:
I got this one from LT's trainer: we set up 2 bosu balls next to each other about a 2 feet apart and did Single-leg lateral bounds from one to the other (like this, but landing on the inside of the bosu ball). Focus is on minimal contact time & moving explosively with proper landing mechanics. So awesome cuz if you didn't land properly & explosively you either bounced straight off it or fell straight on your ass. Apparently LT is so ridiculous at them that his trainer throws med balls & weighted footballs at him in different sequences and he catches & throws them back in mid-air. Just. Dirrrty.
Now think about your lateral training, where could you go with it? Here's a starter to get ya thinkin'. No. Limits.
1A: split drops- same as these but split-squat instead of regular squat and the bar in front
1B: Jumping tuck pullups
2x's through alternating forward leg on the split drops
2: hang cleans
2 sets, threw in a couple jerks at the end of each set also.
3A: OH Squat
3B: Superman Pushup (from standing, walk hands out to SP, do 1, then walk hands back)
3C: Pistol squat (sitting onto box behind for beginners)
8 reps of each, moving directly to the next with no rest. 2x's through.
Finished with a quick circuit of:
- Hanging leg raises
- Side twists w/weight
Monday: Bikram (am) throwing workout (pm)
Tuesday: Field workout with plyometric emphasis
Wednesday: Heavybag work
Thursday: Workout Above
Friday: Throwing & Recovery
Saturday/Sunday: Sectionals "I do what I do and you do what you can do about it" - Lil' Wayne