caldietz

Triphasic Speed Training Manual for Elite Performance: Part 1 The Spring Ankle Model

by Cal Dietz

Description

In the world of sports, speed is king. Whether the goal is to break a collegiate record, compete at the international level or even move up just a few draft spots, athletes spend thousands of dollars every year training to become faster. Every hundredth of a second an athlete can shave off their times can potentially lead to thousands or even millions of dollars. This equation leads to athletes and coaches consistently searching for the best track workout or weight room exercise that can trigger an adaptative response that will lead to producing quicker times. However, too often they are overlooking the very structure that is solely responsible for transferring force and power into the field or track.

This manual exposes you to the biggest changes in Structure and function of the foot, The Spring Ankle model exercises produce the most dramatic changes in running mechanics seen in athletes in many speed sports.  

Lessons

1 Table of Contents 2 About the Authors 3 1.0 - Intro 4 1.2 Tripod 01:15 5 1.2 Three Functions of the Foot 6 1.3 – Identifying Problematic Issues Through Foot Wear 7 1.3 Foot Wear 00:56 8 1.4 Locating the proper Tripod 9 2.0 - What are the first steps in gaining a greater range of motion 10 2.0 Big Toe Flex 00:25 11 2.1 Breaking Up the Foot 12 2.1 Break Up Big Toe 00:39 13 2.1.0 Self RPR - The Triple Pad Reset 01:28 14 2.1.1 Self RPR - Five Point Metatarsal Reset 01:06 15 2.1.2 Self RPR - Arch Reset 00:44 16 2.1.3 RPR Triple Pad Reset 01:01 17 2.1.4 RPR Arch Reset 00:32 18 2.1.5 Five Point Metatarsal RPR Reset 00:50 19 2.2 Final Touch On the Foot 20 2.3 – The Velociraptor Toe 21 2.3 Short foot 00:43 22 2.3 Toe claw/Velociraptor Toe 00:49 23 3.0 The Ankle Rocker 24 3.1 Coaching Points Single Leg Squat 00:37 25 3.1.1 Coaching Points Shuffle Walks 01:03 26 3.1.2 Coaching Points Wipers 00:30 27 3.1.3 Coaching Points Stair Walks 00:47 28 3.1.4 Coaching Points Toes Up 00:30 29 3.2 Ankle Rocker lecture Part One 30 3.2.1 Ankle Rocker lecture Part Two 31 3.3 Modified Ankle Rocker Exercises 32 3.3.1 Ankle Rocker Squat with Ankle Distraction 33 3.3.2 Ankle Rocker Squat with Varus Band 34 3.3.3 Ankle Rocker Squat with Valgus Band 35 3.3.4 Ankle Rocker Squat with Forward Band 36 4.0 Modified Spring Ankle Test 37 4.0 Spring Ankle Test for Athletes Part 1 04:23 38 4.0 Spring Ankle Test for Athletes Part 2 08:14 39 4.1 – Keys to a Failed Spring Ankle Test 40 4.2 Triphasic Modified Spring Ankle Test 41 5.0 – Progressing into Isometric Strength Patterns 42 5.1 – Toe Positions 43 5.1 Toe Position for the Spring Ankle Exercise 00:19 44 5.2 – Spring Ankle 1 45 5.2 Spring Ankle Position 1 - with Level 1 Loading 00:21 46 5.3 – Spring Ankle 2 47 5.3 Spring Ankle Position 2 - with Level 1 Loading 00:14 48 5.4 – Spring Ankle 3 49 5.4 Spring Ankle Position 3 - with Level 1 Loading 00:17 50 5.5 – Spring Ankle 4 51 5.5 Spring Ankle Position 4 - with Level 1 Loading 00:16 52 5.6 – Spring Ankle 5 53 5.6 Spring Ankle Position 5 - with Level 1 Loading 00:12 54 5.7 Key coaching points for the 5 Spring Ankle Positions 04:25 55 5.7 Summary of Spring Ankle Model 04:13 56 5.7 The 2 Close Up View Foot Positions for Spring Ankle Exercises 00:11 57 5.7 Speed manual positions spring ankle positions 58 5.7 – Why the Spring Ankle Series 59 6.0 – Next Level Spring Ankle Exercises Applying External Resistance 60 6.1 Level 2 Loading Example of Spring Ankle Position 2 - Duration 30 Seconds 00:14 61 6.2 Level 3 Loading Alternative Example 00:15 62 6.2 Level 3 Loading Example Of Spring Ankle Position 2 Duration 10 Seconds 00:24 63 6.3 – Loading the Ankle While Squatting 64 7.0 – The Importance of Co-contractions 65 7.1 – Training Co-contractions 66 7.1.1 Co contraction Co activation and Injury Part 1 67 7.1.2 Co contraction Co activation and Injury Part 2 68 7.2 Spring Ankle Concepts for Elite Performance Part 1 Injury and Forces 69 7.2.1 Spring Ankle Concepts for Elite Performance Part 2 Injury and Forces 70 7 2 2 Spring Ankle Concepts for Elite Performance Part 1 Warm up and Rehab Flaws 71 7.2.3 Spring Ankle Concepts for Elite Performance Part 2 Warm up and Rehab Flaws 72 8.0 – Addressing Heel Spin 73 9.0 Two Parts of the Foot 74 10.0 Single Leg Clean 75 10.0 Single leg clean 00:07 76 11.0 Special Coaching Considerations 77 11.0 Progressing to Sprinting 78 11.1 Optimal Off Season Speed and Conditioning Guidelines for Lifting and Running for Sprinting Sports 79 11.2 Technique Considerations Example 1 80 11.3 Technique Considerations Example 2 81 11.4 Technique Considerations Example 3 82 11.5 Technique Considerations Example 4 83 11.6 Technique Considerations Example 5 84 11.7 Technique Considerations Example 6 85 11.8 Technique Considerations Example 7 86 11.9 Technique Considerations Example 8 87 11.10 Technique Considerations Example 9 88 11.11 Deep Squats can make Athletes Slower or Faster, Understand Why part 1 89 12.0 Triphasic Ranged Plyometric Method Section 90 12.1 Triphasic Ranged Plyometric Method Part 1 91 12.2 Triphasic Ranged Plyometric Method Part 2 92 12.3 Triphasic Ranged Plyometric Method Part 3 ASFM 04:41 93 12.3.1 Triphasic Ranged Plyometric Method Part 3.1 Coaching the ASFM Plyo 09:23 94 12.4 Triphasic Ranged Plyometric Method Part 4 Thrust Method 04:50 95 12.4.1 Triphasic Ranged Plyometric Method Part 4.2 Coaching the Thrust Method 02:51 96 12.4.2 Triphasic Ranged Plyometric Method Part 4.1 Coaching the Thrust Method 02:19 97 12.5 Triphasic Ranged Plyometric Method Part 5 Top Range Top Speed 04:41 98 12.6 Triphasic Ranged Plyometric Method Part 6 Programming Consideration 06:52 99 12.7 Triphasic Ranged Plyometric Method Part 7 Box Drop Jump Method 00:00 100 12.8 Triphasic Ranged Plyometric Method Part 8 Box Drop Jump Method 04:30 101 12.9 Triphasic Ranged Plyometric Method Part 9 Box Drop Jump Method 04:46 102 12.10 Triphasic Ranged Plyometric Method Part 10 French Contrast and Potentiation Cluster 103 13 Peaking Programs for Speed development in the weightroom 104 13.1 Program Examples 3 Day Program Day 1 105 13.2 Program Examples 3 Day Program Day 2 106 13.3 Program Examples 3 Day Program Day 3 107 13.4 Program Examples 4 Day Program Day 1 108 13.5 Program Examples 4 Day Program Day 2 109 13.6 Program Examples 4 Day Program Day 3 110 13.7 Program Examples 4 Day Program Day 4 111 13.8 Program Examples 5 Day Program Day 1 112 13.9 Program Examples 5 Day Program Day 2 113 13.10 Program Examples 5 Day Program Day 3 114 13.11 Program Examples 5 Day Program Day 4 115 13.12 Program Examples 5 Day Program Day 5 116 13.13 Oscillatory Contractions (OC's) 117 13.14 The Art of Peaking 118 13.15 High Contraction Velocities Video Part 1 119 13.16 High Contraction Velocities Video Part 2 120 13.17 Two-Spring Model 121 13.18 Triphasic Training Throwers Manual Speed 3 Day - DAY 1 122 13.19 Triphasic Training Throwers Manual Speed 3 Day - DAY 2 123 13.20 Triphasic Training Throwers Manual Speed 3 Day - DAY 3 124 13.21 Peaking method Circuit From the Triphasic Training Peaking Manual 125 Triphasic Training 13 training Zones Loading Parameters and Guidelines 126 RESEARCH SECTION 127 Residual Force Enhancement 128 Change of Direction Deficit Measurement of DI American Football Players 129 Cocontraction and Injury 130 J. of Sports Sc.-2011-Oliver-Ground reaction forces kinematics and muscle activations during the windmill softball pitch 131 Neuromuscular Control Ankle 132 Relationship_Between_Toe_Muscular_Strength_and_the_Ability_to_Change_Direction_in_Athletes

The Coach

caldietz

Cal Dietz

Strength and Human Performance Coach, Sport Science Consultant

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Cal Dietz has been an Olympic Sports Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. During his tenure, Dietz has trained athletes that have achieved 540+ All-American honors, 10 NCAA Team National Champions, Teams that have won 34 Big Ten/WCHA championships teams, 29 Big Ten/WCHA Conference tournaments, 22 NCAA Final Four appearances, He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, MMA and Professional Boxing.

Ratings and Reviews (3)

j_layport

Great information as always from Cal and Korfist

Apr 17, 19 01:22 PM

warnke010

Great content and method of application that every coach, athlete, athletic trainer, personal trainer or strength and conditioning coach can utilize right away.

Apr 25, 19 05:07 AM

Collin Ferguson

I bought two courses of Calvin Dietz .org are awesome. I do have some questions on some implementation but I’m reading though thoroughly first. Great product we have started the spring ankle part 1.

May 16, 19 06:59 AM

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Course Info


Rating: (3)
Caterory: Health & Fitness/Speed Training
Bookings: 323
Duration:
Videos: 41