TM
SPEED SYSTEM
I G N I T I O N S P E E D S Y S T E M sm
Ta b l e o f C o n t e n t s
Waiver And Release Of Liability . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Vocabulary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Cueing And Skill Development . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Energy Systems Brief Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Testing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Programming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Warm-Up/Cool-Down . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
High Neural . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Plyometrics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Mechanics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Linear Speed . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
Agility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79
Work Capacity Methods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
Sample Speed Drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
Sample Agility Drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101
Deceleration Mechanics: A Lost Art . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101
By Jason Riddell, Head Strength & Conditioning Coach, American University
CONFIDENTIAL DRAFT
©2013 Ignition Athletic Performance Group, LLC. All rights reserved.
Ignition, the Ignition flame and Ignition APG are registered trademarks of Ignition Athletic Performance Group. LLC.
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I G N I T I O N S P E E D S Y S T E M sm
General Recommendations
Type
Time of Work
Rest
Goal
Progressions
High Neural (Quick-foot,
0 – 6 seconds
Passive rest 20
Stimulate neural
n Progress in sets
coordination movements
– 45 seconds
activity and train
and reps
and drills)
between reps
reflex, quickness,
n Progress from
coordination, and
leg stiffness
general to
complex drills
n Progress from
Master coordination
and technique
double leg
before applying
to single leg
intensity
Progressions
Every activity performed in the workout should have a systematic progression to it. Starting with high neural,
a progression in the difficulty of the movement or volume will ensure that the athletes are enhancing their
abilities. To assure athletes don’t progress too quickly, it is important to make sure that the athletes can perform
an activity flawlessly before progressing to the next. Ignition starts high neural progressions with double legged,
quick foot hops. Examples of these would be line jumps or certain speed ladder patterns that make the athletes
leave the ground on two feet, and land on two feet simultaneously. It is also important to be able to progress in
the difficulty of the actual movement. An example of this would be progressing from two-foot bunny hops on
the speed ladder to two-foot zigzag hops. The difficulty of movement has changed because now the athletes
are adding change of direction to their foot patterns. Single leg activities require more stability and balance and
increase the risk of injury; therefore we recommend that an athlete should be able to perform double leg and
alternating leg activities before training single leg. Reactive components are another large part in progressing a
drill. The coach can call out verbal cues to instruct the athletes to reactively change directions or patterns while
already working. This reactive and reflexive component is important for optimal CNS recruitment.
Plyometrics
Power can be defined as speed x strength. Proper muscle
function and the speed at which those muscular forces are used
are a direct correlation to an athlete’s performance. Plyometric
training can be used to improve force production and can bridge
the gap between the weight room and the playing field. The
force velocity curve (chart below) illustrates the relationship
between the level of force production and velocity of movement.
As you can see, power lies in the middle of maximal strength, and
absolute speed. The greater the loads (force), the slower it can be
moved (velocity). Although the Ignition Speed System does not
require extra loads in training (resistance, weighted vests, etc.),
it is important to understand this relationship so that training in
the weight room or on the field are not neglected. Each quality
should be trained at some level in order to obtain a good balance
of results.
n I t
is important that after each skill is learned properly, the skill is still rehearsed even after progressing
beyond that particular movement to ensure the skill is maintained. The drills can then be progressed by
adding volume.
Ignition Speed System
Focus: Optimize High Neural
Weekly or Daily Progressions
High Neural
Week 1 / Day 1
High Neural (Quick-foot, Lateral line jumps – 3 x 6
coordination movements seconds / Rest :30
and drills)
Week 2 / Day 2
Lateral line jumps to 5 yard
shuffle – 4 x 6 seconds /
Rest :30
Week 3 / Day 3
Lateral line jumps with
reactive 5 yard shuffle – 4 x 6
seconds (2 each way) / Rest :40
Forward/Backward line jumps
– 3 x 6 seconds / Rest :30
Forward/Backward line
jumps 5 yard sprint – 4 x 6
seconds / Rest :30
Forward/Backward line
jumps with reactive 5 yard
sprint – 4 x 6 seconds / Rest :40
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I G N I T I O N S P E E D S Y S T E M sm
A key component to plyometric training is to teach triple extension. Triple extension occurs when force is
produced into the ground, and the ankle, knee, and hip fully extend to maximize power. This is done in sprinting,
jumping, swinging a bat, throwing a punch, or Olympic lifting to name a few. Not fully extending each joint
will result in a loss of power and range of motion. Each plyometric should be performed with 100% intensity
with adequate recovery. Most single effort plyometrics only take a second or two to perform, but work to rest
ratio should be around 1:20 to ensure athletes don’t fatigue and are able to perform each movement with max
intensity.
The stretch-shorten cycle can maximize elastic energy, therefore increasing force production and motor unit
recruitment. There are three phases to the stretch-shorten cycle that are important to understand.
1 The eccentric phase of a plyometric involves preloading or quickly stretching the agonist muscle group,
which stores the elastic energy. The speed of the eccentric (stretch) phase is crucial to maximize muscle
recruitment and elastic energy. If the eccentric phase is performed too slowly, the elastic energy will leave
the body as heat.
2 The second phase is the amortization or transition phase. This can be described as the time in between
the eccentric phase and the launch of the concentric phase. It is important to minimize the length of the
transition phase so that the elastic energy gained in the eccentric phase doesn’t dissipate.
3 The last phase of the stretch-shorten cycle is the concentric phase. This is where the elastic energy stored is
used to increase the force produced in the concentric action of the muscle.
Ignition also breaks down the three phases to the stretch shorten cycle by training each exercise with no load
(no eccentric phase), with a pre-load (full stretch-shorten cycle, and continuous (landing form one jump is the
eccentric phase for the next jump). Each phase has a unique benefit for different situations in competition.
Training plyometrics with no load will help correlate to start work. Plyometrics with a full stretch-shorten cycle
have great benefits for producing power during acceleration. Continuous plyometrics will add more gravity
to the stretch phase of the stretch-shorten cycle, in turn creating more elastic energy. Continuous hops and
jumps for speed will also train leg stiffness but are typically done in the high neural portion of the workout. It
is important to train each individual dynamic of plyometrics to aid in sport specific training. For example, NFL
offensive linemen often do not have a counter movement or eccentric phase before the snap. Therefore, training
plyometrics with no load can be beneficial. However, it is recommended for every athlete to train each type so
that they can be well rounded in their explosiveness.
n
Triple Extension
(Ankle, Knee, Hip)
The different types of plyometrics Ignition® uses.
n
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Jumping (jump off two feet, land on two feet)
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I G N I T I O N S P E E D S Y S T E M sm
n
Bounding (jump from one foot to the other)
General Recommendations
Plyometrics n
Hopping (jump off one foot, land on same foot)
Time of Work
Rest
Goal
Explosive exercises 0 – 10 seconds
1 : 20 – 1 : 30
Train the stretch-
such as jumps, hops, complete rest
shorten cycle and
and bounds for Plyometrics can
maximize force
explosive power
also be structured
production and
by sets and reps
triple extension
instead of time
The reps should
stay below 6 for
each set with 100%
intensity to ensure
alactic power
is trained
Progressions
Progress from general to
complex drills
n Progress from jumps to
bounds to hops
n Progress by adding a
directional component
n Progress in sets and reps
n Progress by adding competition
n Progress by adding reactive
components
n
Ignition Speed System
“Optimize”
Plyometrics Week 1 Explosive exercises and No load – 2 x 3
such as jumps, hops, Pre load – 2 x 3
bounds for power
Continuous – 2 x 3
:45 - :60 Complete
rest between sets
The directions used within each of these types of plyometrics are:
n Linear (straight ahead)
n Lateral (side to side)
n Rotational (multi-planar)
The different loads used in plyometrics are:
n No load (start low, land low)
n With a pre-load
n Continuous
n
Start with proper landings
nE
very area trained should emphasize a systematic progression. When starting a plyometric program, we
recommend teaching the landing before teaching the take off. It is important to be able to control the
deceleration of the body in a landing situation before teaching how to be explosive. For example, a high
performance sports car becomes extremely dangerous and out of control if there are no brakes to slow
it down. This principle of deceleration also promotes injury prevention by teaching athletes how to land
softly in a stable, athletic position.
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Week 2 Week 3 No load – 2 x 3
No load – 2 x 3
Pre load – 3 x 3
Pre load
(competitive box jump) (reactive) – 4 x 3
Continuous – 2 x 3
Continuous – 2 x 3
45 - :60 Complete
45 - :60 Complete
rest between sets
rest between sets
Progressions
n Progress
in volume weekly on
the stretch-shorten cycle (pre-load)
n Add competition
n Add a reactive component
on week 3
Suggested volume for optimizing power: Start with 1 – 2 sets of 3 – 5 jumps and progress towards 3-4 sets of
3-5 jumps. Be conservative with adding volume (the goal is power every rep, so fatigue should not interfere).
“Sustain and Repeat”
Plyometrics Explosive exercises
such as continuous
jumps, hops, and
bounds for power
endurance
Week 1 Week 2 Week 3 Work for :05 or
Work for :10 or 10 reps Work for :15 or
5 reps
15 reps
Rest for :50 (1:10)
Rest for :40 (1:4)
Rest for :30 (1:2)
Repeat for 5 rounds Repeat for 5 rounds
Progressions
n Progress
by adding an additional
set of 5 reps after a 5-10 minute
recovery period
Repeat for 5 rounds
Suggested volume for sustaining and repeating power: Start with :05 work and :50 rest for 4-5 rounds
(should take 4-5 minutes). On a weekly basis, progress by adding time of work and decreasing time of rest. You
can also substitute time for reps (instead of 5 seconds, perform 5 reps and follow the suggested rest period).
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