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

1 Table of Contents 2 About the Authors 3 1.0 - Intro 4 1.2 Tripod 1:15 5 1.2 Three Functions of the Foot 6 1.3 – Identifying Problematic Issues Through Foot Wear 7 1.3 Foot Wear 0:56 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 0:25 11 2.1 Breaking Up the Foot 12 2.1 Break Up Big Toe 0:39 13 2.1.0 Self RPR - The Triple Pad Reset 1:28 14 2.1.1 Self RPR - Five Point Metatarsal Reset 1:06 15 2.1.2 Self RPR - Arch Reset 0:44 16 2.1.3 RPR Triple Pad Reset 1:01 17 2.1.4 RPR Arch Reset 0:32 18 2.1.5 Five Point Metatarsal RPR Reset 0:50 19 2.2 Final Touch On the Foot 20 2.3 – The Velociraptor Toe 21 2.3 Short foot 0:43 22 2.3 Toe claw/Velociraptor Toe 0:49 23 3.0 The Ankle Rocker 24 3.1 Coaching Points Single Leg Squat 0:37 25 3.1.1 Coaching Points Shuffle Walks 1:03 26 3.1.2 Coaching Points Wipers 0:30 27 3.1.3 Coaching Points Stair Walks 0:47 28 3.1.4 Coaching Points Toes Up 0:30 29 3.2 Ankle Rocker lecture Part One Free 30 3.2.1 Ankle Rocker lecture Part Two Free 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 Free 34 3.3.3 Ankle Rocker Squat with Valgus Band Free 35 3.3.4 Ankle Rocker Squat with Forward Band Free 36 4.0 Modified Spring Ankle Test 37 4.0 Spring Ankle Test for Athletes Part 1 4:23 38 4.0 Spring Ankle Test for Athletes Part 2 8:14 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 0:19 44 5.2 – Spring Ankle 1 45 5.2 Spring Ankle Position 1 - with Level 1 Loading 0:21 46 5.3 – Spring Ankle 2 47 5.3 Spring Ankle Position 2 - with Level 1 Loading 0:14 48 5.4 – Spring Ankle 3 49 5.4 Spring Ankle Position 3 - with Level 1 Loading 0:17 50 5.5 – Spring Ankle 4 51 5.5 Spring Ankle Position 4 - with Level 1 Loading 0:16 52 5.6 – Spring Ankle 5 53 5.6 Spring Ankle Position 5 - with Level 1 Loading 0:12 54 5.7 Key coaching points for the 5 Spring Ankle Positions 4:25 55 5.7 Summary of Spring Ankle Model 4:13 56 5.7 The 2 Close Up View Foot Positions for Spring Ankle Exercises 0:11 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 0:14 61 6.2 Level 3 Loading Alternative Example 0:15 62 6.2 Level 3 Loading Example Of Spring Ankle Position 2 Duration 10 Seconds 0:24 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 Free 67 7.1.2 Co contraction Co activation and Injury Part 2 Free 68 7.2 Spring Ankle Concepts for Elite Performance Part 1 Injury and Forces Free 69 7.2.1 Spring Ankle Concepts for Elite Performance Part 2 Injury and Forces Free 70 7 2 2 Spring Ankle Concepts for Elite Performance Part 1 Warm up and Rehab Flaws Free 71 7.2.3 Spring Ankle Concepts for Elite Performance Part 2 Warm up and Rehab Flaws Free 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 0:07 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 4:41 93 12.3.1 Triphasic Ranged Plyometric Method Part 3.1 Coaching the ASFM Plyo 9:23 94 12.4 Triphasic Ranged Plyometric Method Part 4 Thrust Method 4:50 95 12.4.1 Triphasic Ranged Plyometric Method Part 4.2 Coaching the Thrust Method 2:51 96 12.4.2 Triphasic Ranged Plyometric Method Part 4.1 Coaching the Thrust Method 2:19 97 12.5 Triphasic Ranged Plyometric Method Part 5 Top Range Top Speed 4:41 98 12.6 Triphasic Ranged Plyometric Method Part 6 Programming Consideration 6:52 99 12.7 Triphasic Ranged Plyometric Method Part 7 Box Drop Jump Method 100 12.8 Triphasic Ranged Plyometric Method Part 8 Box Drop Jump Method 4:30 101 12.9 Triphasic Ranged Plyometric Method Part 9 Box Drop Jump Method 4:46 102 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 14.0 Speed and Skill Optimization A Proposal for a New Practice Paradigm 126 14.1 Triphasic Training Super Method NEURAL PERPLEXITY 127 Triphasic Hip Strengthening Exercise Series 128 Triphasic Training 13 training Zones Loading Parameters and Guidelines 129 Triphasic Download Deload Light Week Method Part 1 130 Triphasic Download Deload Light Week Method Part 2 131 RESEARCH SECTION 132 Residual Force Enhancement 133 Change of Direction Deficit Measurement of DI American Football Players 134 Cocontraction and Injury 135 J. of Sports Sc.-2011-Oliver-Ground reaction forces kinematics and muscle activations during the windmill softball pitch 136 Neuromuscular Control Ankle 137 Relationship_Between_Toe_Muscular_Strength_and_the_Ability_to_Change_Direction_in_Athletes 138 Limitations with plyometrics and a fix-Reflexive Trimetric Method Part 1 of 5 139 The Functional Importance of Human foot for bipedal locomotion 140 Triphasic Hip Strengthening Exercise Series 141 Triphasic Ranged Plyometric Method Part 1 Intro Facebook Group Free 142 Triphasic Ranged Plyometric Method Part 2 Intro Facebook Group Free 143 Performance Pattern Cycling for Athletes Part 1 6:12 144 Performance Pattern Cycling for Athletes Part 2 6:05 145 Performance Pattern Cycling for Athletes Part 3 5:30 146 The Goat Performance Drill - Part 1 -Raise Your Performance Ceiling 147 The Goat Drill Part 2 - Advanced 3 Ring Method Free 148 Elite Strength and Conditioning Programs Free 149 The Goat Performance Drill Part 3: Team Setting Updates and Review Free