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  • Congratulations to Meredith Lacrosse standout Maya Flake @___mayamarie on being named USA South Women’s Lacrosse Rookie of The Week!
.
Flake leads the conference with 37 assists this season and ranks seventh in goals among Avenging Angels. She had an event week, as she tallied six points in a win over Brevard and four versus Piedmont. Maya also won a pair of ground balls, one draw, and caused one turnover on the week.
#WholeCliqueEatin
  • Congratulations to Meredith Lacrosse standout Maya Flake @___mayamarie on being named USA South Women’s Lacrosse Rookie of The Week!
    .
    Flake leads the conference with 37 assists this season and ranks seventh in goals among Avenging Angels. She had an event week, as she tallied six points in a win over Brevard and four versus Piedmont. Maya also won a pair of ground balls, one draw, and caused one turnover on the week.
    #WholeCliqueEatin
  •  29  2  4 hours ago

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  • Why do I like the slide board? Well for one it's fun. But besides that it helps me teach hip tilt and body lean in the cuts. When you cut you inside foot should be under your inside hip, you hips should be slanted inward, your femurs should be coming out if your pelvis at generally a 90 degree angle, your legs should thus be parallel with one another, and your knees should both generally be facing inward. 
The slide board also helps the ability to transition from one body lean to the next rapidly as well as helping to reinforce effective arm action. It also helps develop lateral power. 
Today's workout:
10 min bike warmup alt seated and standing.
8 x 30 all out windgate bike sprints 2/1 work rest ratio.
6 x 20 slide board
6 x 30yard 370pb sled push
3 x 10 low back
Ss
3 x 10 glute ham raises
3 x 12 hanging leg raises

#slideboard #legday #powerexercises #speedtraining #athleticdevelopment
  • Why do I like the slide board? Well for one it's fun. But besides that it helps me teach hip tilt and body lean in the cuts. When you cut you inside foot should be under your inside hip, you hips should be slanted inward, your femurs should be coming out if your pelvis at generally a 90 degree angle, your legs should thus be parallel with one another, and your knees should both generally be facing inward.
    The slide board also helps the ability to transition from one body lean to the next rapidly as well as helping to reinforce effective arm action. It also helps develop lateral power.
    Today's workout:
    10 min bike warmup alt seated and standing.
    8 x 30 all out windgate bike sprints 2/1 work rest ratio.
    6 x 20 slide board
    6 x 30yard 370pb sled push
    3 x 10 low back
    Ss
    3 x 10 glute ham raises
    3 x 12 hanging leg raises

    #slideboard #legday #powerexercises #speedtraining #athleticdevelopment
  •  14  1  4 hours ago
  • First touch sets up the next pass, dribble or shot. In this case we can see how Son uses his first touch to set up his goal. ⚽️⚽️⚽️
  • First touch sets up the next pass, dribble or shot. In this case we can see how Son uses his first touch to set up his goal. ⚽️⚽️⚽️
  •  12  1  5 hours ago
  • This post was sparked from a recent conversation I had with a parent of a new athlete who just started up here at LFP. In our initial strategy session they mentioned how their athlete had always been pretty fast, which was good since you can’t change that too much... Hold up, let’s pump the breaks!

Speed can 100% be improved and developed with the right program. Now there is a genetic component that predisposes an athlete to certain types of speed development.

Not to get too nerdy but there are two main types of muscles fibers (type 1 and type 2) that are partly determined from genetics (but also can adapt to specific training regimens). A higher % of type 1 and longer distance endurance activities will be easier to develop success in. More type 2 and shorter more explosive activities will be easier to improve.

In either case speed can be increased, just the definition of speed may be slightly different. Case and point, a 2 hour marathon and a 4.2 sec. 40 yard dash are both extremely fast.

Speed development starts with assessing and improving movement quality, which we do in our initial assessment appointment. Next a program is developed to improve running mechanics to maximize stride efficiency and frequency. And lastly, improve strength and power development to increase the force an athlete can put into the ground with each stride.

All things that are developed and not innately included in the womb.

You need to work extremely hard to improve speed. You also need to work in a program that includes the movement corrective aspect first and foremost. Improving the engine without taking the parking break off is the automobile analogy we often use to describe the common mistakes we see in speed development. Kids get an agility ladder or break out the parachute and go run through “speed drills” and it rarely works. So they lead to the conclusion that you are either born fast or not.

Couldn’t be further from the truth. *photo credit- Lewis child #3, arriving September 2019

#lewisfitnessandperformance #strengthandconditioning #speed #speedtraining #trackandfield #lfpathletes #functionalmovementscreen #running
  • This post was sparked from a recent conversation I had with a parent of a new athlete who just started up here at LFP. In our initial strategy session they mentioned how their athlete had always been pretty fast, which was good since you can’t change that too much... Hold up, let’s pump the breaks!

    Speed can 100% be improved and developed with the right program. Now there is a genetic component that predisposes an athlete to certain types of speed development.

    Not to get too nerdy but there are two main types of muscles fibers (type 1 and type 2) that are partly determined from genetics (but also can adapt to specific training regimens). A higher % of type 1 and longer distance endurance activities will be easier to develop success in. More type 2 and shorter more explosive activities will be easier to improve.

    In either case speed can be increased, just the definition of speed may be slightly different. Case and point, a 2 hour marathon and a 4.2 sec. 40 yard dash are both extremely fast.

    Speed development starts with assessing and improving movement quality, which we do in our initial assessment appointment. Next a program is developed to improve running mechanics to maximize stride efficiency and frequency. And lastly, improve strength and power development to increase the force an athlete can put into the ground with each stride.

    All things that are developed and not innately included in the womb.

    You need to work extremely hard to improve speed. You also need to work in a program that includes the movement corrective aspect first and foremost. Improving the engine without taking the parking break off is the automobile analogy we often use to describe the common mistakes we see in speed development. Kids get an agility ladder or break out the parachute and go run through “speed drills” and it rarely works. So they lead to the conclusion that you are either born fast or not.

    Couldn’t be further from the truth. *photo credit- Lewis child #3, arriving September 2019

    #lewisfitnessandperformance #strengthandconditioning #speed #speedtraining #trackandfield #lfpathletes #functionalmovementscreen #running
  •  19  0  5 hours ago
  • So accurate 😂⁣
⁣
📲Follow @linemensquad
  • So accurate 😂⁣

    📲Follow @linemensquad
  •  615  9  5 hours ago
  • I am beyond proud of this kid. Two summers ago when we started working together she stated clearly I want to drop my time and get a scholarship. In those two years she dropped her time in the 100 hurdles almost five seconds and this week she signed her scholarship letter to attend Whittier College. Nathalie I am beyond proud of you and can't wait to see what the future has for you!
  • I am beyond proud of this kid. Two summers ago when we started working together she stated clearly I want to drop my time and get a scholarship. In those two years she dropped her time in the 100 hurdles almost five seconds and this week she signed her scholarship letter to attend Whittier College. Nathalie I am beyond proud of you and can't wait to see what the future has for you!
  •  90  14  6 hours ago
  • ⚽️🏈🏀😍💃🏼𝙁𝙊𝙊𝙏𝙒𝙊𝙍𝙆𝙁𝙍𝙄𝘿𝘼𝙔‼️🧨💣 🚀𝙁𝙊𝙊𝙏𝙎𝙋𝙀𝙀𝘿👍🏿𝙇𝙀𝙂𝘿𝘼𝙔💪🏿🦵🏾𝙀𝙓𝙋𝙇𝙊𝙎𝙄𝙑𝙀𝙉𝙀𝙎𝙎✅𝘼𝙂𝙄𝙇𝙄𝙏𝙔☑️𝘿𝙀𝘾𝙀𝙇𝙀𝙍𝘼𝙏𝙄𝙊𝙉😁𝙀𝙉𝘿𝙐𝙍𝘼𝙉𝘾𝙀👍🏿🥵𝙇𝙀𝘼𝙉𝙇𝙀𝙂𝙎𝘼𝙉𝘿𝘽𝙊𝘿𝙔🔥‼️⁣
⁣⁣⁣
💥👣𝘼𝙩𝙝𝙡𝙚𝙩𝙚𝙨 𝙙𝙤 𝙮𝙤𝙪 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙛𝙤𝙤𝙩 𝙨𝙥𝙚𝙚𝙙, 𝙝𝙞𝙥𝙨 𝙨𝙥𝙚𝙚𝙙 𝙖𝙣𝙙 𝙧𝙤𝙩𝙖𝙩𝙞𝙤𝙣 𝙛𝙤𝙧 𝙘𝙝𝙖𝙣𝙜𝙚 𝙤𝙛 𝙙𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣, 𝙖𝙣𝙙 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙚𝙭𝙥𝙡𝙤𝙨𝙞𝙫𝙚𝙣𝙚𝙨𝙨, 𝙖𝙘𝙘𝙚𝙡𝙚𝙧𝙖𝙩𝙞𝙤𝙣 𝙖𝙣𝙙 𝙙𝙚𝙘𝙚𝙡𝙚𝙧𝙖𝙩𝙞𝙤𝙣? ⁣⁣⁣
✅𝙂𝙚𝙩 𝙩𝙤 𝙬𝙤𝙧𝙠‼️⁣
⁣⁣⁣
🕺🏾💃🏼🎯𝙂𝙚𝙩𝙩𝙞𝙣𝙜 𝙧𝙚𝙖𝙙𝙮 𝙩𝙤 𝙗𝙤𝙤𝙜𝙞𝙚 𝙩𝙝𝙞𝙨 𝙬𝙚𝙚𝙠𝙚𝙣𝙙⁉️ ✅𝘾𝙡𝙚𝙖𝙣 𝙪𝙥 𝙩𝙝𝙖𝙩 𝙛𝙤𝙤𝙩𝙬𝙤𝙧𝙠 𝙖𝙣𝙙 𝙙𝙖𝙣𝙘𝙚 𝙢𝙤𝙫𝙚𝙨 𝙬𝙞𝙩𝙝 𝙩𝙝𝙞𝙨. ⁣⁣⁣
⁣⁣⁣
💦🏋🏽‍♀️🌪𝙋𝙪𝙡𝙡 𝙤𝙪𝙩 𝙩𝙝𝙖𝙩 𝙡𝙖𝙩𝙩𝙚𝙧 𝙖𝙣𝙙 𝙜𝙚𝙩 𝙩𝙤 𝙬𝙤𝙧𝙠. ⁣⁣⁣
𝙉𝙚𝙚𝙙 𝙨𝙤𝙢𝙚 𝙜𝙤𝙤𝙙 𝙝𝙞𝙜𝙝 𝙞𝙣𝙩𝙚𝙣𝙨𝙞𝙩𝙮 𝙘𝙖𝙧𝙙𝙞𝙤 𝙩𝙤 𝙜𝙚𝙩 𝙮𝙤𝙪 𝙡𝙚𝙖𝙣 𝙖𝙣𝙙 𝙜𝙚𝙩 𝙮𝙤𝙪𝙧 𝙚𝙣𝙙𝙪𝙧𝙖𝙣𝙘𝙚 𝙪𝙥? ⁣⁣⁣
✅𝙎𝙬𝙚𝙖𝙩 𝙞𝙩 𝙤𝙪𝙩 𝙬𝙞𝙩𝙝 𝙩𝙝𝙞𝙨.⁣⁣⁣
⁣
#fitnesstips #niketraining  #sportsperfomance #quickness #getfit #speedtraining #plyometrics #footwork #core #womensoccer #basketball #football #rugby #dancehall #fitnessinspiration #fitnessfreaks #fitnessmodel #trainlikeapro #blackexcellence #performbetter #athleticdevelopment #elitetraining #functionaltraining #hiitworkout #explosivetraining #afrodance #footworkfriday #femaleathlete #proathletes #legdayworkout
  • ⚽️🏈🏀😍💃🏼𝙁𝙊𝙊𝙏𝙒𝙊𝙍𝙆𝙁𝙍𝙄𝘿𝘼𝙔‼️🧨💣 🚀𝙁𝙊𝙊𝙏𝙎𝙋𝙀𝙀𝘿👍🏿𝙇𝙀𝙂𝘿𝘼𝙔💪🏿🦵🏾𝙀𝙓𝙋𝙇𝙊𝙎𝙄𝙑𝙀𝙉𝙀𝙎𝙎✅𝘼𝙂𝙄𝙇𝙄𝙏𝙔☑️𝘿𝙀𝘾𝙀𝙇𝙀𝙍𝘼𝙏𝙄𝙊𝙉😁𝙀𝙉𝘿𝙐𝙍𝘼𝙉𝘾𝙀👍🏿🥵𝙇𝙀𝘼𝙉𝙇𝙀𝙂𝙎𝘼𝙉𝘿𝘽𝙊𝘿𝙔🔥‼️⁣
    ⁣⁣⁣
    💥👣𝘼𝙩𝙝𝙡𝙚𝙩𝙚𝙨 𝙙𝙤 𝙮𝙤𝙪 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙛𝙤𝙤𝙩 𝙨𝙥𝙚𝙚𝙙, 𝙝𝙞𝙥𝙨 𝙨𝙥𝙚𝙚𝙙 𝙖𝙣𝙙 𝙧𝙤𝙩𝙖𝙩𝙞𝙤𝙣 𝙛𝙤𝙧 𝙘𝙝𝙖𝙣𝙜𝙚 𝙤𝙛 𝙙𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣, 𝙖𝙣𝙙 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙚𝙭𝙥𝙡𝙤𝙨𝙞𝙫𝙚𝙣𝙚𝙨𝙨, 𝙖𝙘𝙘𝙚𝙡𝙚𝙧𝙖𝙩𝙞𝙤𝙣 𝙖𝙣𝙙 𝙙𝙚𝙘𝙚𝙡𝙚𝙧𝙖𝙩𝙞𝙤𝙣? ⁣⁣⁣
    ✅𝙂𝙚𝙩 𝙩𝙤 𝙬𝙤𝙧𝙠‼️⁣
    ⁣⁣⁣
    🕺🏾💃🏼🎯𝙂𝙚𝙩𝙩𝙞𝙣𝙜 𝙧𝙚𝙖𝙙𝙮 𝙩𝙤 𝙗𝙤𝙤𝙜𝙞𝙚 𝙩𝙝𝙞𝙨 𝙬𝙚𝙚𝙠𝙚𝙣𝙙⁉️ ✅𝘾𝙡𝙚𝙖𝙣 𝙪𝙥 𝙩𝙝𝙖𝙩 𝙛𝙤𝙤𝙩𝙬𝙤𝙧𝙠 𝙖𝙣𝙙 𝙙𝙖𝙣𝙘𝙚 𝙢𝙤𝙫𝙚𝙨 𝙬𝙞𝙩𝙝 𝙩𝙝𝙞𝙨. ⁣⁣⁣
    ⁣⁣⁣
    💦🏋🏽‍♀️🌪𝙋𝙪𝙡𝙡 𝙤𝙪𝙩 𝙩𝙝𝙖𝙩 𝙡𝙖𝙩𝙩𝙚𝙧 𝙖𝙣𝙙 𝙜𝙚𝙩 𝙩𝙤 𝙬𝙤𝙧𝙠. ⁣⁣⁣
    𝙉𝙚𝙚𝙙 𝙨𝙤𝙢𝙚 𝙜𝙤𝙤𝙙 𝙝𝙞𝙜𝙝 𝙞𝙣𝙩𝙚𝙣𝙨𝙞𝙩𝙮 𝙘𝙖𝙧𝙙𝙞𝙤 𝙩𝙤 𝙜𝙚𝙩 𝙮𝙤𝙪 𝙡𝙚𝙖𝙣 𝙖𝙣𝙙 𝙜𝙚𝙩 𝙮𝙤𝙪𝙧 𝙚𝙣𝙙𝙪𝙧𝙖𝙣𝙘𝙚 𝙪𝙥? ⁣⁣⁣
    ✅𝙎𝙬𝙚𝙖𝙩 𝙞𝙩 𝙤𝙪𝙩 𝙬𝙞𝙩𝙝 𝙩𝙝𝙞𝙨.⁣⁣⁣

    #fitnesstips #niketraining   #sportsperfomance #quickness #getfit #speedtraining #plyometrics #footwork #core #womensoccer #basketball #football #rugby #dancehall #fitnessinspiration #fitnessfreaks #fitnessmodel #trainlikeapro #blackexcellence #performbetter #athleticdevelopment #elitetraining #functionaltraining #hiitworkout #explosivetraining #afrodance #footworkfriday #femaleathlete #proathletes #legdayworkout
  •  58  4  6 hours ago
  • Explosiveness will separate you. So train explosive.🧨 We do here. And coach walks the walk.😤 Bright Athlete is evolving. Getting better every week. Stagnation is for the mediocre. 🗣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bright Athlete. Mental Dominance. Physical Dominance.🦁
  • Explosiveness will separate you. So train explosive.🧨 We do here. And coach walks the walk.😤 Bright Athlete is evolving. Getting better every week. Stagnation is for the mediocre. 🗣
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Bright Athlete. Mental Dominance. Physical Dominance.🦁
  •  90  13  6 hours ago
  • My fastest mile? I haven't run it yet.
  • My fastest mile? I haven't run it yet.
  •  47  1  6 hours ago
  • PTW360
.
🇵🇹
.
🚀De acordo com Cardinale et al. (2011), existem três formas de velocidade de corrida:
.
1. Velocidade de aceleração: refere-se ao grau de mudança de velocidade e é expresso em m/s/s.
.
2. Velocidade máxima: alcançada num sprint e tipicamente ocorre aproximadamente nos primeiros 30-60 metros de um sprint máximo. Pode ser  medida em m/s ou km/h.
.
3. Velocidade-resistência: é a capacidade para manter velocidades relativamente altas- 90% ou mais altas e torna-se importante não só em eventos de corrida de 200 ou 400 metros mas também em modalidades onde a capacidade de sprints repetidos com intervalos de recuperação curtos é necessária.
.
📚A evidência sugere que a  inter-correlação entre estas qualidades não é alta (Delecluse et al., 1995), indicando que um atleta que seja forte numa não tem de ser necessariamente forte noutra. Isto pode ser explicado pelas diferenças biomecânicas e metabólicas (figura) destas qualidades. 
_
🎯A aplicação prática que podemos retirar deste enquadramento é de que é crucial a compreensão e análise da modalidade em questão para conseguir identificar a qualidade de velocidade mais importante a avaliar e treinar.
.
#strengthandconditioning
#speed #speedtraining #strengthandconditioningcoach #sportperformance #sportscience #ptw360
  • PTW360
    .
    🇵🇹
    .
    🚀De acordo com Cardinale et al. (2011), existem três formas de velocidade de corrida:
    .
    1. Velocidade de aceleração: refere-se ao grau de mudança de velocidade e é expresso em m/s/s.
    .
    2. Velocidade máxima: alcançada num sprint e tipicamente ocorre aproximadamente nos primeiros 30-60 metros de um sprint máximo. Pode ser medida em m/s ou km/h.
    .
    3. Velocidade-resistência: é a capacidade para manter velocidades relativamente altas- 90% ou mais altas e torna-se importante não só em eventos de corrida de 200 ou 400 metros mas também em modalidades onde a capacidade de sprints repetidos com intervalos de recuperação curtos é necessária.
    .
    📚A evidência sugere que a inter-correlação entre estas qualidades não é alta (Delecluse et al., 1995), indicando que um atleta que seja forte numa não tem de ser necessariamente forte noutra. Isto pode ser explicado pelas diferenças biomecânicas e metabólicas (figura) destas qualidades.
    _
    🎯A aplicação prática que podemos retirar deste enquadramento é de que é crucial a compreensão e análise da modalidade em questão para conseguir identificar a qualidade de velocidade mais importante a avaliar e treinar.
    .
    #strengthandconditioning
    #speed #speedtraining #strengthandconditioningcoach #sportperformance #sportscience #ptw360
  •  138  11  6 hours ago
  • One of my favorite drills to improve lateral quickness. The band helps Stony Brook bound @rjlamarre make crisper, cleaner lateral cuts resulting in better route running 🤙🏼
_______
*no need for a ton of resistance. *athlete should focus on cutting and driving away from the point of resistance. *athlete should feel a strong difference almost immediately *take the band away and feel the difference in 45/90 degree breaks.
  • One of my favorite drills to improve lateral quickness. The band helps Stony Brook bound @rjlamarre make crisper, cleaner lateral cuts resulting in better route running 🤙🏼
    _______
    *no need for a ton of resistance. *athlete should focus on cutting and driving away from the point of resistance. *athlete should feel a strong difference almost immediately *take the band away and feel the difference in 45/90 degree breaks.
  •  38  1  7 hours ago
  • One of my favorite drills to improve lateral quickness. The band helps Stony Brook bound @rjlamarre make crisper, cleaner lateral cuts resulting in better route running 🤙🏼
_______
*no need for a ton of resistance. *athlete should focus on cutting and driving away from the point of resistance. *athlete should feel a strong difference almost immediately *take the band away and feel the difference in 45/90 degree breaks.
  • One of my favorite drills to improve lateral quickness. The band helps Stony Brook bound @rjlamarre make crisper, cleaner lateral cuts resulting in better route running 🤙🏼
    _______
    *no need for a ton of resistance. *athlete should focus on cutting and driving away from the point of resistance. *athlete should feel a strong difference almost immediately *take the band away and feel the difference in 45/90 degree breaks.
  •  38  2  7 hours ago
  • Hello #Weekend I’m so happy to see you! 🔥🖤⚽️ Working on new moves 😉
  • Hello #Weekend I’m so happy to see you! 🔥🖤⚽️ Working on new moves 😉
  •  149  26  7 hours ago
  • The job isn’t more important than the relationships to you build along the journey! Honored to have Indianapolis Colts, @iamdeshawnw & @_hooshing in the house @coachvern2323 built for a great session at my alma matter, Marian University. Gifted.
  • The job isn’t more important than the relationships to you build along the journey! Honored to have Indianapolis Colts, @iamdeshawnw & @_hooshing in the house @coachvern2323 built for a great session at my alma matter, Marian University. Gifted.
  •  48  4  7 hours ago
  • Summer training is almost here! Gotta get ready for Friday conditioning sessions!
.
#ngomezmovement
  • Summer training is almost here! Gotta get ready for Friday conditioning sessions!
    .
    #ngomezmovement
  •  88  6  8 hours ago
  • 150kg x10 x2 sets. Posted out of order, 2nd vid is first set, swipe to hear me setting off the "Lunk Alarm." Also made two sets at 140kg this session. My best set of 10 ever is 162, best set of 20 is 150, and while I would like to reach out and mark some new bests I am being somewhat rational as I am sadly aware that my form breaks down far too often. High volume doesnt often look pretty, but I can do better. Positions are somewhat mediocre compared to a few years back, but strength is solid. Volume is approaching a new high water mark. Bodyweight is sitting nicely at 81-82kg. Very high volume week, let's see how this body responds. 
#IWillWorkHarder
  • 150kg x10 x2 sets. Posted out of order, 2nd vid is first set, swipe to hear me setting off the "Lunk Alarm." Also made two sets at 140kg this session. My best set of 10 ever is 162, best set of 20 is 150, and while I would like to reach out and mark some new bests I am being somewhat rational as I am sadly aware that my form breaks down far too often. High volume doesnt often look pretty, but I can do better. Positions are somewhat mediocre compared to a few years back, but strength is solid. Volume is approaching a new high water mark. Bodyweight is sitting nicely at 81-82kg. Very high volume week, let's see how this body responds.
    #IWillWorkHarder
  •  57  13  8 hours ago