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Wednesday, October 1, 2008
Performing Like The Pack
Raleigh Durham, NC
By: Charlie Rozanski, NC State University
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Photo(s) By: Kyle Danztler/MyActionPortraits.com
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Successful Training for the High School Athlete
In this month’s issue you will find information on performance enhancing drugs and the negative impact they can have on the health of the student athlete and the integrity of your sport. A solid work ethic, good nutrition and a work out plan will help you be your best, safely.
Chris Morland MS, CSCS, Assistant Strength and Conditioning Coach at NC State University, offers some general rules to follow as you develop your strength, speed and endurance program.
Successful training for the high school athlete
Have you considered the long-term benefits of strength, speed, and endurance in your training? If your season is approaching fast or if it is still far off I want you to think about those athletes who are at the top of your sport…skinny…clumsy…slow…of course not! Instead they have a base strength level that is the foundation of a long term training routine. Don’t be fooled by new types of equipment and exercises. Any program points back to an athlete’s ability to move his/her body swiftly and efficiently through a full range of motion. This starts with old fashioned movements such as 3-4 sets 10 reps. of body weight squats, walking lunges, step-ups, and squat jumps for the lower body; and pull-ups, dips, and push-ups for the upper body on alternate days. This workout should take about 30 minutes. When building base strength a long workout is not necessarily the best. A program that can be worked into normal skill activities for 6-8 weeks to promote base strength regularly will give the serious athlete the desired result. Being your best athletically means that you can handle your body as required by your sport.
Now that you have base strength and can handle your body well, you can begin considering how to move your body faster….speed training is technique under the stress of higher intensity. Technique and speed will go together. A good athletic base (see picture) feet shoulder width apart and a low center of gravity) prepares an athlete for ground-based sports through first-step quickness, acceleration, and deceleration. This good athletic base promotes horizontal and vertical speed development as body control is monitored. Stairs or hill training promotes both components and is the perfect place to begin to develop speed. Find a moderately steep, and relatively smooth hill about 60- 100 yards long. Warm-up with simple
low impact drills such as short hops, knee drives or backward or forward jog at low intensity.
Build the routine by adding power skips, longer hops and higher intensity runs. Lastly, chal-
lenge yourself to a certain volume of jumps and runs in a set time. For example, 15 long
jumps + 2 hill runs in 2 minutes. Now you have developed some technique under stress.
In the larger scale of performing your skill it will take some specific endurance. As you analyze your sport it is crucial to identify what length of time you need to perform a high intensity level of effort. If sustained effort of two minutes is required your parameters should be just above and just below two minutes. This type of workout is called an interval workout where work and rest is monitored to maximize the efficiency of work performed. Being great in your skill is more about being great at the right time so plan your intensity to match your sports requirement. For example, if you were to perform 6 rounds of your hill jumps and runs with 2 minutes rest between rounds you would be prepared for a 12-minute competition with technical skill requirement every two minutes.
Remember, the serious athlete must prepare himself or herself to be in a position to succeed in the last 2 minutes and make the last effort the best effort! If you train consistently good things will happen. Your success depends on it.
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