5 Key Sprint Programming Considerations for Lengthy Athletes
When many coaches or PT’s talk about "sticking to the basics," they've usually got a list of certain exercises they're referring to and they'll often judge whether a training program is ‘good’ or ‘bad’ based on what they deem as the basics. They're basically "exercise memorizers" who put methods before principles because they got results from utilizing a certain approach, or have a dogmatic view about certain movements.
When we embrace the reality that a good training program isn't determined by the exercises it incorporates, but how training principles are used and applied. Working with hundreds of basketball players (Youth to First Round NBA Draft Picks) what you read and see in research seldom has a place in the trenches.
The anthropometrics and morphology of someone who is 6’7, 220lbs, and 5% body fat, (in-body), and has a peak net horizontal force of 1% of individuals in the world - presents some interesting training variables that need to be accounted for.
Here are 5 Key Programming Considerations
1. Don’t overdue triple extension
- Overextending reduces the power of crossed extensor reflex
- Diminishes, good sprint rhythms
- Reduces the amount of muscle availability in stance
- Doesn’t let the prime movers do their job
2. Front Side Lift
- Tell a 6’9 270 lb small forward to “fall” when they sprint. You need front side lift to help place the foot directly under the hip to extend posteriorly to traject forward. This needs to be cued and taught.
3. Pattern + Sprint Prep Drills
- Strength is force potential. Technical ability is how force, torque, and timing are expressed. Furthermore, neurological development from patterning helps reinforce reciprocal and ipsilateral movement of the arms and legs. Intra-muscular coordination is a key component to sprinting and potential injury prevention.
4. Higher Intensity/High Load
- Hoopers compete and play submax year around. They need frequent exposure to higher intensity sprints and resistance to help build horizontal strength.
5. Teach Max Velocity
- Sure, they may never reach it in a game but the physiological benefits of achieving in practice will present themselves in live play. A higher threshold = higher sub max operating speeds.
Full triple extension is permissible if it coincides with the timing of the achilles unloading and is immediately reversed at that instant. Kinetically, the hip is enabled to push the hardest in the early stages of groundstroke in acceleration rather than the end.
It’s job is to hit an initial hard “pull” more than to “push” an athlete forward. Additionally, overextension takes away the neural rebound that comes from the psoas.
Resources
Worrel, Teddy W., et al. “Influence of Joint Position on Electromyographic and Torque Generation During Maximal Voluntary Isometric Contractions of the Hamstrings and Gluteus Maximus Muscles.” Journal of Orthopedic & Sports Physical Therapy, vol 31, no. 12, 2001.