Resistance Training for Acceleration

Sprinting has been described as consisting of a series of phases: an acceleration phase (typically the first 10 metres), a transition phase, and a maximum velocity phase.  For sports such as soccer, rugby, football and basketball, maximum velocity is not always attained, and repeated short sprints are more common.  Taking this into consideration, the ability to develop speed in as short a time as possible (acceleration) may be of high importance to many athletes.  It has been proposed that acceleration and maximum velocity are relatively separate and specific qualities.

An athlete’s ability to accelerate his or her body during sprinting is dependent on several factors.  These factors include technique and the force production capability of the body, in particular the leg muscles.  It has been shown that the technical aspects may have less importance for the acceleration phase of performance than for a typical sprinting event.  For example, in many sports the athletes have to accelerate from a lying or crouching position, from landing on 1 leg and pivoting, from catching a ball, and so on.  Therefore, the force capability of the muscle may be more important in improving acceleration of the athlete.  This point was supported by R. Mann in his publication titled “The Elite Athletes Project: Sprints and Hurdles.” which stated that the ability to perform well in sprints over short distances is dependent on the ability to produce large amounts of force at crucial times.

A variety of methods are used to enhance force output.  These methods include resistance training, plyometric training, and assisted and resisted sprinting techniques.  For this article we will focus on resisted sprinting which involves athletes sprinting with added load.  This load can come in different forms: weighted vests, sled-sprints, uphill sprinting and limb loading.  More specifically, this article will focus on the towing of weighted devices such as sleds which is the most common method of providing towing resistance for the enhancement of sprinting.

It has been shown that the use of towing as a form of resistance may increase the load on the athlete’s torso and therefore require more stabilization.  This training stimulus may increase pelvic stabilization, leading to a positive effect on sprint performance.  Increased torso loads also cause an increased upper-body lean and increased thigh angle at both the beginning and the end of the stance phase.  This increased thigh angle reflects the increased need for force production during the prolonged stance phase.

It is important to note that sprinting speed should not be decreased by more than 10% when adding resistance; adding too much resistance may alter running kinematics in ways that are not desirable.  It is also maintained that sled-sprinting should not be employed when the desired training effect is neural (i.e. maximal velocity).  Sled-sprinting is an effective method for a metabolic training effect (i.e. acceleration).  Due to evidence that only the first 10 metres of a sprint have been designated as the acceleration phase, it is suggested that sled-sprints should be performed for distances no longer than 10 metres.

S.S.T. holds that a well implemented speed program should include a variety of methods to achieve desirable results (i.e. resisted sprints, assisted sprints, unassisted sprints and resistance training).  Also, methods such as resisted and assisted sprints should be used sparingly, such as in the final or next-to-final block of an athlete’s periodized program.

To find out more information regarding SST’s upcoming Lightning camp please visit our website at www.sstcanada.com

 

SST Q&A- Short Hockey Stride

Question:  My 14 year old son is a good hockey player, but as he is getting older, his skating strides are becoming short.  Why would this be? And how can he improve his stride?

Answer: This is a good question.  I have been around the rinks for about 20 years now, and that is something I notice a lot of in young hockey players. A short skating stride can come from a number of things.

First thing, take notes:  What is the position of his upper body? Which way does he shoot?  What does he do for warm up?

For Example:

If his upper body is bent over = tight hip flexors

If he shoots left = Tight right Hip (must be balanced) (and vice versa for a right shooter)

Warm up is Crucial for effective stride length so make sure you are including an effective dynamic warm-up before you get on the ice.

 

If you are still having issues with stride length look to tackle to following through myofacial release,  proper stretching, and off-ice training:

  • Tight Hip Flexors– Comes from too much skating, riding the bicycle (amazes me how many pros I see still riding the bike after games!), not enough stretching, computers and TV etc. Look for warm-up exercises that extends the hip and lengthens the leg.

 

  • Tight Hamstrings: same as above.

 

  • Weak Glute Muscles: Glute Med, Glute Max, Piriformis  muscles which extend and abduct the hip.  These muscles are neglected off the ice.  If these muscles are not strong, power can not be generated to get a full stride. Weak glutes often cause the common hockey groin injury as a direct result of the groin being overworked.

 

  • Tight IT Band – Abducts the hip. Tightness in the IT band causes knee tracking problems causing Patella Femoral syndrome. Use myofacial release to help reduce tightness.

 

  • Tight/Weak Adductors: Commonly neglected.  Athletes tend to stretch this muscle a lot, however neglect to strengthen them.  This affects the recovery phase of the skating stride. Due to the imbalances of the Glutes the groin is an overworked muscle.

 

  • Upper Body Posture: Tight anterior muscles can affect the stride length as well. When a player strides, the opposite arm cocks back as well.  Being tight can cause the leg not to extend to its full potential.  Most hockey players are tight in the Anterior Upper Body (chest region).

 

  • Weak Core Muscles: Especially Back Extensors.  Weak low back causes a hunched position which decreases stride length.  SST has found that strengthening the Lower Back will increase stride length.

 

These weak areas can be improved by:

  1. Stretching the hip flexors and hamstrings, strengthening the glute muscles, strengthening the adductor muscles.
  2. A mixture of dynamic stretching, static stretching, foam roll self myofacial release.
  3. A proper warm up before training, practice and games is also very important.

 

EXERCISES PERFORMED AT SST

Split Squats, Lunges, Walking Lunges and other forms of Lunges, Glute Ham Raise, Reverse Hyper Extension, Deadlifts and all variations,  Resisted Hip Adduction, Y,T,W,L Shoulder Circuit, Back Extension and a variety of speed, agility, quickness and power exercises.

A player with a long fluent skating stride will be more effective and efficient during a game.  He/she will not use as much energy, will be stronger on his/her feet, and will be less likely to become injured.

To recap:  Stretch hip flexors, IT band and chest muscles.  Strengthen glutes, adductors, back extensors and upper back.  SST recommends doing this 3 x a week and watching the difference in your stride and your game.

 

For more great articles and videos please visit www.sstcanada.com

 

 

March Athlete Spotlight – Luke Mellon

This month’s Athlete Spotlight is about Soccer player, Luke Mellon.

Luke is a forward with Fortuna Düsseldorf Football Club in Germany. Luke started training at SST as a kid and has returned to Canada in his off-season to prepare for his upcoming season .Check out the video below to see what brought him to SST and how it has made a difference in his athletic career!

 

 

 

FPC Selection Camp Results

ID Number Frist Last Class POS HT WT 40 40 S – R S – L
427 Jacob Alderdice 2001 OL 6’6″ 240 6.18 5.85 5.75 5.66
*0307 Joshua Aldridge 2002 LB 5’10” 180 5.21 5.15 5.48 4.9
*0259 Carlos Amural 1999 WR 6’2 170 4.72 4.97 5.12 4.81
312 Motez Assi 1999 RB 5’11 210 5.15 5.03 5.06
312 Motez Assi 1999 RB 5’11 210 5.15 5.03 5.06
*0479 John Avery 2000 OL 6’8″ 270 5.81 5.3 4.93
*0479 John Avery 2000 OL 6’8″ 270 5.81 5.3 4.93
*0210 Lucas Baiocco 2003 DE 5′ 10″ 186 5.27 5.09 5.24
*0451 Owen Barlow 2001 LB 6’3 230 5.3 4.93
*0451 Owen Barlow 2001 LB 6’3 230 5.3 4.93
*0201 Cooper Barnes 2003 LB 5’8″ 160 5.09 5.03 5
*0417 taqdir basra 2003 DL 220 5.66 5.57 5.87
*0396 MICHAEL BATINIC 2003 OL 6’1 225 5.45 5.57 5.66
*0477 Zach bechard 2002 DL 6’2″ 290 5.66 5.51 5.69 5.39
429 Ty Bennett 2001 OL 6’0″ 210 5.42 5.42 5.09 5.09
429 Ty Bennett 2001 OL 6’0″ 210 5.42 5.42 5.09 5.09
*0435 Collin Bond 2001 DL 5’8″ 260 5.3 5.74 5.66 5.72
*0347 James Bond 2003 DL 5’8″ 180 5.1 5.54 5.69
*0297 William Bonner 2000 DE 5’10 196 5.51 5.36 5.42 4.84
*0297 William Bonner 2000 DE 5’10 196 5.51 5.36 5.42 4.84
*0220 Luke Boutet 2002 LB 5’11” 173 5.45 5.51 4.99 5
*0169 Diego Camboia 2005 LB 5’5 151 6.63 6.86 6.36 6.12
*0166 Miguel Camboia 2004 QB 5’10 150 5.2 5.3 5.12 4.87
*0061 Dayton Canto 2004 RB 5’6 145 4.99 4.99 5 5.19
*0236 Heath ( Sonny ) Chantler 2004 LB 6′ 150 5.37 5.44 4.98 4.99
*0438 Jackson Churchill 2002 OL 6′ 0″ 250 5.7 5.39 5.18
*0437 Evan Ciampaglia 2002 OL 6’3” 250 6 6.38 5.87 5.75
*0256 Lucas Clark 2004 DE 5’5″ 156 5.99 5.99 5.6 5.73
316 Dwayne Clarke 2000 DB 5’10” 170 4.93 4.66
316 Dwayne Clarke 2000 DB 5’10” 170 4.93 4.66
*0251 Logan Collins 2004 RB 5’6 135 5 5.1 5.13 4.87
*0432 Lindon Copp-Scalf 2002 OL 5’9″ 6 6.6 5.57
*0252 Payton Coste 2004 DL 5’7″ 168 5.81 5.75 6.02 5.69
*0419 Kyle Courts 2003 DL 5’10” 210 5.9 5.57 5.7
*0360 JUVANTHA CRAWFORD 2002 LB 5’9″ 200 5.69 5.69 5.09
*0265 Cam Creechan 2001 K/P 5’11 185 5.42 5.35 5.4 5.33
*0367 Rowan Creighton 2002 LB 5’8″ 180
320 Graeme Crittenden 2000 LB 5’10 185 5.13 5.07 5.18 5.3
*0272 TJ Cronkwright 2002 DB 6′ 155 4.93 4.96 4.93 4.93
*0199 Aidan Crowder 2003 LB 5’3″ 120 5.51 4.72
*0161 Kyle Patrick Cruz 2000 DB 5’8″ 160 4.9 4.48 4.42
*0161 Kyle Patrick Cruz 2000 DB 5’8″ 160 4.9 4.48 4.42
*0280 Justice Csinos 2003 OL 5’10 170 6.1 5.24 5.57
*0253 Nicholas Da Silva 2003 DB 5’8″ 145 5.5 4.8 5.39 5.51
*0223 Harrison Daley 2003 REC 6’1″ 162 5.15 5.12 5 5.03
*0366 BLAKE Denis-carver 2002 REC 5’11” 160 5.5 4.85
*0234 Jahmoni DENNIE 2003 RB 5’6 170 5.27 5.25 5
*0261 Maximus DiDiomede 2002 DB 5’4″ 145 5.6 5.75 4.99 4.99
*0486 Tiernan Doherty 2001 OL 6’3 253 6.15 5.65
*0486 Tiernan Doherty 2001 OL 6’3 253 6.15 5.65
*0244 Ty Dokis 2003 REC 5″10 140 5.4 5.2 5.33 5.18
286 James Duke 2001 QB 6’1” 165 5.06 4.78
286 James Duke 2001 QB 6’1” 165 5.06 4.78
268 Nour El-Faramawy 2001 DB 5,7 171 5.03 7.78 4.72
268 Nour El-Faramawy 2001 DB 5,7 171 5.03 7.78 4.72
*0218 Owen Franco 2003 LB 5’8″ 150 5.18 4.34 4.96
*0239 Gavin Gall 2003 REC 5’8” 124 4.65 5.24 5.12
*0241 Peyton Garvin 2002 QB 5’10” 150 5.6 5.4 5.33
*0349 Jesse Garvin 2003 LB 6’0 150 6.6 6.4 5.99 6.21
*0034 Zach Gaudette 2003 LB 5’6 140 5.6 5.36 5.48
*0346 Damien Glabb 2003 DL 6′ 1″ 185 5.75 5.63 5.85
*0288 Jaden Gooden 1999 REC 6’1” 180 5 5.06 4.69
*0288 Jaden Gooden 1999 REC 6’1” 180 5 5.06 4.69
*0308 Brendan Gratton 2002 DE 5’8” 220 6.12 6.09 5.48 5.42
*0292 Abuzar Haider 2001 DE 5’10.5” 210 5.84 5.69 5.65 5.36
*0292 Abuzar Haider 2001 DE 5’10.5” 210 5.84 5.69 5.65 5.36
*0216 Xavier Hamidu 2000 QB 5’10” 170 4.87 4.69 4.39
*0216 Xavier Hamidu 2000 QB 5’10” 170 4.87 4.69 4.39
315 James Hanlon 2001 LB 6’0″ 190 5.25 4.7 4.72 4.81
*0296 David Riley Hart 2000 REC 5’11 165 4.57 4.39
*0296 David Riley Hart 2000 REC 5’11 165 4.57 4.39
321 Aaron Hauck 2001 LB 6’0″ 195 5.3 5.42 5.09 4.87
321 Aaron Hauck 2001 LB 6’0″ 195 5.3 5.42 5.09 4.87
*0240 Jacob Henning 2003 DB 5’11” 149 5.38 5.18 5.27
*0450 Caleb Hetherington 2002 LB 5’9″ 220 5.48 5.45 5.54 5.27
*0190 Gabriel Hetherington 2002 DB 5’10” 185 5.2 5.15 5.09
318 Mitchell Hillsdon 2001 LB 5’10 230 5.75 5.7 5.36 5.33
*0298 Tanner Hoorelbeck 2002 LB 5’11” 180 5.4 5.65 5.21
473 Colin Howe 2001 DL 5’11” 280 5.15 4.9
473 Colin Howe 2001 DL 5’11” 280 5.15 4.9
*0358 Brody Hughes 2004 LB 5’9″ 167 5.69 5.75 5.78
*0480 Jalen Hylton 2001 DL 6″ 310 6.51 5.72 5.66
*0480 Jalen Hylton 2001 DL 6″ 310 6.51 5.72 5.66
469 Ethan Isaac 2002 DE 6’4 230 5.88 5.75 5.55
*0413 Ethan Jamieson 2002 DL 5’10” 230 5.5 5.69 6.03 5.63
*0368 Karson Jimbere 2003 REC 5’11” 198 5.5 5 5.21 5.27
*0215 Owen Jones 2001 DB 5’9″ 180 4.93 4.93 4.69
*0289 Joseph Jones 1999 REC 5’11” 177 5.09 5.03 5.03
*0215 Owen Jones 2001 DB 5’9″ 180 4.93 4.93 4.69
*0289 Joseph Jones 1999 REC 5’11” 177 5.09 5.03 5.03
*0225 Quintin Joseph 2004 DE 6’ 170 5.25 5.19 5.5 5.57
*0433 Ryan Kay 2003 OL 6’2″ 245 6.5 6.1 5.9 6.36
*0299 Brody Kirkham 2002 QB 6′ 150 5.12 5.39 5.33
*0254 Erik Kloostra 2001 DE 6’3 5.47 5.07 5.45 5.57
*0237 Brodie Kowtiuk 2005 REC 5’11” 135 5.24 5.07 5.28 5.28
*0442 Christian Kuriata 2000 LB 5″11 230 5.27 4.93 4.93
*0442 Christian Kuriata 2000 LB 5″11 230 5.27 4.93 4.93
*0356 Logan Laforet 2004 OL 5’3 167 6.8 6.63 5.88 5.75
*0434 Mathew Lajoie 2002 DL 5’10 250 6.7 6.53 5.42
*0415 zack latincic 2003 OL 5 8 208 6.38 5.93 6
373 Hudson Laur 2002 LB 6’0 175 5.35 5.1 4.81
*0231 Blake Lawrence 2002 QB 6’1” 175 5.18 5.24 5 5.3
*0510 Brady Lewis 2000 OL 6’3 310 6.24 6.24 5.72 5.57
*0510 Brady Lewis 2000 OL 6’3 310 6.24 6.24 5.72 5.57
*0258 Matt Linn 2003 QB 6’0″ 152 4.91 4.66 4.6 4.33
*0217 Tyler Lutz 2003 REC 5’11.5″ 150 4.84 4.69 4.93
*0306 Michael Macartney 2003 DE 5’10” 180 5.48 5.45 5.33
*0246 David Makwaira 2001 RB 5’7 150 4.81 5.12 4.72
*0246 David Makwaira 2001 RB 5’7 150 4.81 5.12 4.72
*0186 Ryan Malvaso 2000 REC 6’0 160 4.96 4.93 4.72
*0186 Ryan Malvaso 2000 REC 6’0 160 4.96 4.93 4.72
*0205 Evan Marshall 2000 DB 6′ 185 4.67 4.48 4.24
*0205 Evan Marshall 2000 DB 6′ 185 4.67 4.48 4.24
475 Joshua MASCOLL-MEDEIROS 2001 DE 6’3 240 6.06 5.65 5.57 5.48
*0163 Simon Maturana 2001 RB 5’8 159 4.93 4.81
*0163 Simon Maturana 2001 RB 5’8 159 4.93 4.81
*0359 Maverick McDermott 2004 OL 5’10.5″ 190 5.99 6 5.42 6.09
*0290 Quinn McGregor 2002 RB 6’2″ 195 5.14 5.24 4.72 4.6
*0490 Martin Mezak 2004 OL 5’11 256 5.9 6.42 5.96 6.06
488 ANDREW MIDWOOD 2002 OL 6’1 280 6.57 6.18 6
*0287 Adam Misiewicz 2000 RB 5’10” 190 4.99 4.81 4.54
*0287 Adam Misiewicz 2000 RB 5’10” 190 4.99 4.81 4.54
273 Stephen Narancic 2003 QB 6’1” 170 5.87 5.39 5.51
*0195 Carter Nixon 2004 DL 5’10” 180 6.9 7
472 Muyiwa Ojo 1999 DL 6’2 240 5.36 5.12 4.81
472 Muyiwa Ojo 1999 DL 6’2 240 5.36 5.12 4.81
313 Winfield Organ 2001 REC 6’4 170 4.99 4.99 4.66 4.39
313 Winfield Organ 2001 REC 6’4 170 4.99 4.99 4.66 4.39
*0197 Elijah Paulsen 2001 QB 5’10” 160 5.09 4.89 4.6
*0197 Elijah Paulsen 2001 QB 5’10” 160 5.09 4.89 4.6
*0060 Benjamin Pavlakovich 2004 DB 5’6″ 130 5.93 5.81 5.5 5.59
*0416 Atrin Peto 2000 DL 5’9″ 235 5.75
*0416 Atrin Peto 2000 DL 5’9″ 235 5.75
*0270 Jake PORTER 1999 ATH 6’0 195 4.96 4.42
*0270 Jake PORTER 1999 ATH 6’0 195 4.96 4.42
*0260 Kyle Poschner 2000 DB 6’0 175 4.99 5.25 4.93 4.84
*0245 Ethan Pyle 2002 OL 6’2 280 5.96 5.9 5.81 5.6
*0284 Raad Raad 2001 LB 5’9″ 210 5.69 5.57 5.36 5.33
*0284 Raad Raad 2001 LB 5’9″ 210 5.69 5.57 5.36 5.33
*0181 Darius Raad 2003 DB 5’4″ 135 5.72 5.51 5.21 5.09
Ethan Reid 2001 QB 6’2″ 170 5.6 5.15
Ethan Reid 2001 QB 6’2″ 170 5.6 5.15
*0372 Kevin Ricard 2003 OL 5’11 185 5.6 5.93 5.96
*0167 Nate Rocheleau 2007 ATH 4’11” 92 6.65 6.66 5.8 5.69
485 Cole Rogers 2001 LB 6’0” 230 5.62 5.6 4.63 5.15
*0245 Raie Russell 2003 REC 5’11 150 5.3 4.85 4.93 4.9
Brayden Sadler 2002 DE 6’1″ 195 5.24 5.3 5.09 5.09
*0192*0170 Alex Samontry 2002 REC 5’7 130 5 4.96 4.78 4.81
*0248 CALEB SARGEANT 2004 RB 5’0 101 5.18 5.12 4.75 4.88
*0476 Braydon Schryer 2003 OL 5’10 250 6.66 6.63 6.3 6.15
*0171 john serrano 2002 RB 5’9 170 5.06 4.99 4.69 4.53
*0257 Dylan Simpson 2004 REC 6′ 160 5.09 5.27 4.87 5.13
*0492 Travis Skinner 2000 DL 6’2.5″ 264 5.6 5 5.27 5.51
*0049 Jawaun Smith 2002 RB 5″9 175 4.99 5 4.5 4.45
*0048 Jaylen Smith 2002 DB 5″10 177 4.9 4.87 4.3 4.36
*0238 Rhys Staley 2005 QB 5’10” 130 5.48 5.66 5.42 5.39
*0412 Ryan Stuyt 2001 DE 5’11” 215 5 5.85 5.45 5.33
*0194 Elijah Taylor 2002 REC 5’10” 160 5.27 5.25 4.96 4.84
*0448 Dave Thomson 2003 REC 6’0″ 180 6.3 5.87 5.72
*0295 Owen Tofano 2002 REC 6’1” 180 5.19 5.5 4.9 4.9
*0453 Devonte Turner 2000 DE 6’2 240 5,5 5.43 5.21 5.09
*0262 Dayton Tyler 2003 RB 5’8″ 165 5.12 5 4.99 4.8
*0255 Gabe Valedis 2002 RB 5’10” 190 5.4 5.2 4.9
*0491 jorge villalobos 2003 DL 5’11 266 5.85 5.7 5.3 5.21
*0282 Joshua Waldron 2003 QB 5’11” 145 5.33 5.09 5.24
481 Christopher Weber 2002 OL 6’7″ 340 7 6.84 6.84 6.15
*0283 Cole Weddell 2002 DB 5’11” 165 5.45 5.39 5.24
*0193 Matthew Wedler 2002 DB 5’11 150 4.99 4.96 4.93 4.93
233 Austin West 2002 DB 5’10” 160 4.81 4.78 4.51
*0188 Blake Williams 2003 DB 5’5″ 120 5.3 4.84 4.99
314 Kyle Wilson 2001 REC 6′ 1″ 170 4.84 4.84 4.69
314 Kyle Wilson 2001 REC 6′ 1″ 170 4.84 4.84 4.69
*0165 Mitchell Winsor 2001 QB 5’8.5” 143 5.15 5.09 4.75
*0165 Mitchell Winsor 2001 QB 5’8.5” 143 5.15 5.09 4.75
64 Zach Zimmerman 2002 DB 5″6′ 132 4.68 4.72 4.63