Transcript Slide 1
Power Development for Football Performance J. Radcliffe Glazier Football Clinic February 2010 STRENGTH "Core Strength" Bodyweight vs. Gravity "Absolute Strength" Overloads regardless of condition "Relative Strength" Overloads / % of Bodyweight "Dynamic Strength" Overloads / degree of speed "Elastic Strength" Overloads / degree of rebound Kono’s Rule Maximum Strength of Core Radiance The seat of power, comes from the powerful hip and buttock muscles. From here the power radiates outward and the muscle groups become weaker in proportion to the distance from the center of the body. Tommy Kono - Olympic Champion MOBILITY Ackn. Frank Dick 1984 Jcr 1988 Over l oad Pr incipl es RESISTIVE OVERLOAD Gravitational - Inclination- External SPATIAL OVERLOAD Range - Saggital, Frontal, Transverse TEMPORAL OVERLOAD Operating Rate - Impulse JCR/RCF 1984 Explosive Power Functional Strength Directional Speed Transitional Agility Explosive Power Functional Strength Radcliffe 1988, Chek 1998 Directional Speed Transitional Agility TOTAL MOBILITY Over a Smaller Base of Support CORE CONCEPTS UPRIGHT MOVEMENT PATTERNS P. Check 1998 Righting and Tilting Reflexes CORE STRENGTH CLASSIFICATION Core Strength Structural Integrity Bodyweight Vs. Gravity Posture Balance Stability Flexibility Core Lifts Inner Circle Emphasized Exercises Power Clean Back Squat Bench Press Pulling -Earliest in workout -Most dynamic -Highest Amount of Athleticism -Total body -Second in workout -Most relative & absolute loads -Highest Amount of Tension -Longest Recovery Squatting -Third in workout -Speed vs. Strength -Muscularity vs. Athleticism -Standing vs. Laying Pushing AUXILLARIES for MOBILITY • Exercises for Structural Integrity – Joints and Tendons – Rowing, Flying, Rotating, Flexing, Extending • Exercises for Specific Skills – Stance and Start – Blocking – Tackling – Throwing – Pre-Rehabilitation AUXILLARIES for MOBILITY • Exercises for Structural Integrity – Joints and Tendons – Rowing, Flying, Rotating, Flexing, Extending • Exercises for Specific Skills – Stance and Start – Blocking – Tackling – Throwing – Pre-Rehabilitation Copyright 1988 J. Radcliffe POWER STRENGTH PREPARATIONAL SPEED TECHNICAL AGILITY DEVELOPMENTAL Mobility Form Repetition Relaxation Neuromuscular extension neuro-motor flexion rotation multi-directional Posture Stability Balance Flexibility Loading Biochemistry body composition weight training Work Capacity recoverability sprint resistance TRANSITIONAL Unloading stamina plyometrics sprint assistance PREPARATIONAL flexibility Range Of Motion balance posture Recovery Torso Structuring stability TECHNICAL form repetition relaxation neuromuscular DEVELOPMENTAL biochemistry loading power endurance unloading TRANSITIONAL Mobility rotation flexion neuro-motor extension multi-directional