caldietz

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

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

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 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 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 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 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 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 0:00 100 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 142 Triphasic Ranged Plyometric Method Part 2 Intro Facebook Group 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 - Raise Your Performance Ceiling 147 Elite Strength and Conditioning Programs

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 (21)

j_layport

Great information as always from Cal and Korfist

Apr 17, 19 01:22 PM

Dan Warnke

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

Blaine McConnell

Very in depth, but sometimes not explained in the most understandable way

Oct 17, 19 10:15 AM

Jasonstcn

Great work A lot of information to take in but worth every minute. Already integrating in to programmes.

Dec 12, 19 02:17 PM

Lukáš Mészáros

The course I would like to recommend to everyone who works with sprinters like me. Im both coach and track sprinter.. My achilles tendon finally stopped suffering me after 5 years from sprinting. Im looking forward to next triphasic courses and books.

Dec 31, 19 09:36 AM

mblakel21

Great knowledge to have for any track & field coach as everything begins in the lower legs.

Feb 19, 20 03:08 PM

Robin Jacobsen

One of the best, most revolutionary training info I have ever received.

Apr 1, 20 05:03 PM

Ryan Johnson

Outstanding resource.

Apr 5, 20 07:13 AM

Oktay Huseyin

Excellent course, well laid out logic behind all. Would highly recommend, foot training is massively neglected in sports performance.

Apr 6, 20 04:01 AM

EoinMaguire

Excellent

Apr 26, 20 08:27 AM

Rclarke17

Great content

May 6, 20 07:39 PM

Tyler Brower

Very helpful, thank you Cal

May 11, 20 10:39 PM

Michael Satzinger

Amazing Content. I like the Thought and Practicallity behind the course. Looking forward to jump into more stuff from Cal Dietz

Nov 10, 20 01:35 PM

Andrew Schroter

Really like the spring ankle exercises. Like how everything is on film as well being more of a visual learner personally.

Nov 11, 20 02:07 PM

Scott Russell

Love the content and videos! I believe this will be a game changer with our kids. There is a lot of logic to the idea of 'Where do our kids first apply force?' and the weaknesses of compensations that exist. The diagnostics of the testing and the progressive nature of the exercises is excellent! I cannot wait to use this with our athletes!

Jan 15, 21 12:24 PM

Bartek Bernacki

Absolutely necessary for every Athletic Performance Coach. If I would have to make a list what are the things that 90%+ coaches neglect, foot and ankle complex would definitely be there. Don't hesitate to buy it and gain an edge!

Feb 8, 21 09:13 AM

Jon Walden

Great content

May 29, 21 11:44 AM

Daniel Staunton

Excellent

Jun 16, 21 05:07 AM

Daniel Staunton

Excellent

Jun 16, 21 05:07 AM

Daniel Staunton

Excellent

Jun 16, 21 05:07 AM

This Course Includes


24 hours on-demand video
Streaming from mobile and TV
Lifetime access
Certificate of completion
100% money back guarantee

Course Info


Rating: (21)
Caterory: Health & Fitness/Speed Training
Bookings: 1450
Duration:
Videos: 44