How to Implement the A-Skip Progression into Your Speed Program (PT 1)
/We have covered what the ASP is, now it is time to program it into your speed development program!
In the very beginning, as I have mentioned several times before, this is a teaching tool! Most novice athletes lack proper strength and coordination when it comes to sprinting. Our goal with the ASP is to use it as a warm up drill before sprinting, but before we can do that, the athlete must demonstrate movement mastery so it does not over tax the athlete’s readiness level. The parameters for this discussion are as follows:
Age: 16
Sport: Baseball/football
Position: Wherever you need me coach
Time of Year: Winter
Training Duration (Sprint only): 60 minutes
Being a multisport athlete, post peak height velocity, we can assume that this student has a solid athletic background and should be able to progress through our ASP relatively quickly…. but let's not get crazy yet.
The first 10-12 minutes of the session will include our dynamic warm up and group preparation series. The goal of the warm up is to elevate the athlete’s readiness level by prepping the joints for specific movements, inducing thermogenesis, increasing blood flow to the working muscles, and tuning up the central nervous system for work. Since we use the ASP during our acceleration focus days, our warm up will match the necessary qualities associated with acceleration mechanical and physiological demands. Typically, the segment length of the warm up is 10-20 yards. Since this is the beginning of our athletes training, and we do not want to negatively affect our training, the segment will be on the shorter side (10 yards). If the athlete requires any “special” warmup drills that we noted from our screening process, we will include this as well.
We then move into the plyometric section of the day. This portion will be 8-10 minutes in length, with plenty of rest opportunities between sets. Acceleration qualities include a longer amortization phase (longer ground contact time), and high force output. We are forcing the body to get out of a stand still position, and up to speed as quickly as possible. Our plyometrics will match these qualities. We will either go with “Hurdle Hops” or a “Broad Jump” series. I will save the “why” behind these drills for another post, but essentially these drills develop the same qualities associated with the ASP and acceleration. This helps get the athletes mind ready for the focus of the day.
After plyometrics, we move into the technical/ strength section of the session. This is where we implement the ASP. Later in the training cycle, the ASP will be used as a plyometric, but as I said before… we are still in the teaching phase of the progression. We love pairing other drills with the ASP, but we have to be cautious not to over fatigue the athlete and take away from their learning ability. Drills such the wall drill, sled tow/push, and arm drill are appropriate and share similar qualities with the ASP. The ratio of reps for the ASP to other drills should favor the ASP heavily (3-5:1-2). Segment length for the ASP should stay between 10-15 yards depending on which stage the athlete is able to complete. This will be the longest segment of the progression lasting between 15-20 minutes.
We conclude the session with sprints. The early stages of speed development will not include many sprints. Since our focus is acceleration, the distance will be kept under 10 yards. This is the shortest segment of the session lasting 7-10 minutes, with ample opportunity for rest between bouts. A personal preference of mine is to keep to the theme of the day (acceleration teaching) I will either keep the athlete in a 2 point linear start stance, or baseball start stance. A volume of 4-8 sprints with a recovery period of walking back to the starting line +15-30 seconds (maybe more if I need to make a coaching cue).
In the very beginning, rest periods should be longer between segments. Learning a new skill requires as much focus as possible. Intentionally fatiguing the athlete will take away from their ability to learn, and prolong movement mastery. Once there is a foundation of movement competence, we can start building some work capacity with our speed sessions; keeping in mind that it all depends on the goal of the session. If we are trying to run as fast as possible that day, the parameters of previously mentioned completely change, and work capacity shouldn’t even be a thought in your head!
Thank you for your time!
Coach Nate Garcia
nate@tpstrength.com
tim@tpstrength.com
scott@tpstrength.com
914-486-7678
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