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

Instagram: tp_strength

Why the A-Skip Progression Should be the Pillar of Your Speed Program (Pt2)

Last week we discussed the introductory phases of the A-skip progression (ASP): A-March w/ pause, and the Suave A-March. These are truly the beginnings of the ASP, and more often than not, the athlete will be able to handle more difficult movements. Remember, the true purpose of the ASP is to be used as a warm-up modality. Before we can use this drill efficiently as a warm up, it is a teaching drill. 

Once demonstrating movement competency, we can add some intent to the movement, “A-Skip Reflex.” If the athlete can demonstrate the movement in a slow controlled manner, we must teach them to complete it with speed. The athlete rapidly flexes the hip, once reaching the top of the movement, they immediately extend the hip and knee to the ground, producing an audible “pop'' with their foot when contacting the ground. This may be challenging for those who lack strength and power, especially when attempting for the first time. To make the drill simpler, install a pause at the top of the movement, followed by rapid hip extension. Since we are still walking between reps, and this level is not a physically exhausting drill, and we can allow 15-30 yards of continual practice. We are now trying to improve the stretch-reflex ability of muscle contraction. In order to be fast, one side of the joint must contract, while the antagonist muscle group relaxes. This only occurs with movement mastery, strength, and power. 

After completion of A-Skip Reflex, we can now add our skipping rhythm. I like to use “pogos/bunny hops/mini hops...etc,” in order to expose the athlete to the skip rhythm before adding the A-March to the drill. “Individual A-Skip” is the combination of the A-March and pogos. Using one leg at a time, the athlete begins to skip, and every few skips the athlete rapidly flexes, and extends the lower limb. Each round, I will emphasize one leg. Eventually we will alternate between the limbs as another form of progression before moving to the next phase. 

We will end this week's discussion at “A-Skip Continuous.” Maintaining a skipping rhythm, there are no bounces between hip flexion actions. Every skip requires the athlete to flex and extend the lower limb in rapid succession. This is a more physically demanding drill, and in the beginning, distance between bouts should be kept short to ensure the highest quality of reps. 

Thank you for your time! If you have any questions, or want to give this progression a try in our facility, please let us know!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength