I am often asked about my techniques for teaching speed and agility. People want to know why and when I use them. The first thing I tell them is they just occur. The plyo step, the hip turn, the directional step, and all the other multidirectional speed techniques are natural movements for athletes. In other words; what I have done is studied how athletes naturally move through instinct and innateness, and I have created a model of how to move. Even though athletes naturally do something like reposition their feet to accelerate or decelerate quickly, they still may make mistakes with upper body control.
Speed and agility done right is about making sure we marry the natural movements athletes have with effective and efficient body control to maximize speed and quickness.
Still to this day, and I am sure for many years to come, coaches still want to argue with me about the repositioning steps athletes take. They refuse to believe, even though all athletes do it naturally in a reactive situation, that the plyo step, the hip turn, the directional step or others are proper. Yet, when I tell them to simply watch a basketball game, football game, baseball game… they will see the greatest athletes in the world use repositioning steps all the time.
When I see coaches try to change athletes natural movement it does nothing but frustrate the athletes and coaches. Imagine trying to run with 30 pounds strapped to each foot. That is what it feels like when in a reactive situation an athlete isn’t allowed to take a repositioning step to get into quicker acceleration angles.
One of the greatest assets an athlete has is his or her ability to react which means a load-to-explode action is needed. When athletes are in a parallel stance (athletic stance) they are waiting to pounce on the play. They are waiting to chase their opponent or the ball. They are dying to load the system so they can explode with power and quickness. You can’t tell me that forcing an athlete to take away their natural quick force producing repositioning steps is a good thing.
Over the past 20 plus years of running clinics, many times I have asked a participant to step on stage and show me acceleration out of an athletic stance. Each time I do this the athlete will take a plyo step or hip turn, depending on the direction I ask them to travel. It is simply natural – especially if I drop a ball 13 feet or so in front of them and tell them not to let it bounce two times. On a rare occasion there will be athletes that will time it correctly and roll forward and take off. The problem with this is it isn’t how an athlete moves in live sport participation. In live sport the athletes doesn’t know which way they will go until the play unfolds. When coaches teach their athletes to lean forward and start rolling it is doing a disservice to the athletes. Let the athletes be active and forceful in repositioning their feet.
As you finish reading this article, start thinking back to all the times your athletes naturally moved their feet during play. It isn’t to defy you; it is because the natural ways of reactive speed and quickness always win out.
Yours in Speed,
Lee
P.S. To see the entire home study course on reactive acceleration and deceleration plus tons more go to www.GroundBreaking2.com!
Lee:
Absolutely love this post. I purchased Ground Breaking 2 and it is an awesome product. Further, it is difficult to imagine “coaches” arguing with this information. Yet, I know that to be true. However, your admonition for coaches to watch great athletes move in live sport participation is spot-on, but that requires “learning” and the possible admission that the coach may be wrong. As you know most won’t do either (learn or admit), because it is much easier to rely on the same old drills we’ve always done. A “disservice to the athletes” is putting in a nicer way than it deserves.
Thanks,
Steve
P.S. I have a question the ASEA product. Is this the right forum or should it be by private email. BTW, as a part-time “aging athlete” and a full-time office dweller — ASEA is awesome!
Lee, right on. The body has to be trained in it’s simpilist form, natural setting. The body will adjust. the key in my opinion is to train it properly.
Proper movement patterns=Proper functional movement patterns. Good Stuff!!! Thanks Lee
Lee, your post is bang on. The repositioning of the feet is natural and unless it’s dysfunctional, it should be tapped into, not eliminated. Repositioning of the feet is a critical component when I work with athletes; I see a significant difference in foot movement between a player just decelerating and a player decelerating to change directions. Like you said at a clinic: “your last step in deceleration is your first step in acceleration.” The feet move all the time–let the player use and develop it to their advantage.
Thanks Steve, Vince, and Michael! It is amazing how anyone would want to take away a natural occuring movement that produces positive results. No one can argue that the roposition steps (ply, hip turn…) are positive. It is the unwanted movements we need to focus on.
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Lee,
I agree 100%. My son is in his rookie year in the NFL. However, the last few years of his college days, I had to argue with him (because of some recent collegiate coaching) that the plyo step is a natural movement and should not be coached out of an athlete. Demonstrations prevailed, thankfully. Recently, when the subject arises with other individuals, I reference a Muay Thai fighter. Pound for pound they are some of the greatest “force developers”. Watch how they “load” for a frontal knee assault. They need to develop the greatest amount of force in the shortest amount of time. The set/load action of the striking leg parallels the plyo step action!
Regards!
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