Foundations of Training
ASSA has programs already written and being introduced into teams every week. These are based upon a 6, 8, 10 or 12 week program with natural progression from beginner foundational drills to more complex ones as the players adapt and become more proficient.
A basic summary is below but please note that all teams advance at different rates. It is a waste of time and effort to perform a drill just for the sake of doing it, as opposed to correctly and with purpose and direction.
Videos of Ranell demonstrating these 3 foundational drills can be found under the “Coaching Videos” tab on the top menu.
Stage 1 (Sessions 1 – 3)
Athletes commence biomechanical correction for correct force application and neural pathway development. Here we focus on three specific drills:
The ankling drill is used to teach a strong ankle and fast foot position. By maintaining a dorsi flexed position and making short sharp circles around the ankle, the foot learns to “rip” the ground and maximize the force applied to the ground on each foot strike.
The wall slide drill is used to teach a quick recovery of the foot up and off the ground. The athlete imagines they are standing with a wall behind them. Imagining the buttocks and the heels in contact with the wall, the athlete slides their heel up and down the wall. The foot stays in a dorsi flexed position and slides from the ground upwards til it makes contact with the buttocks. The Athlete does this drill travelling forward with an emphasis on a quick, sharp contraction of the hamstrings.
This drill combines the ripping of the foot ground contact (ankling) with the quick recovery of the foot off the ground (wall slide), we then add a small step up and over the opposite knee to return the foot to the ground. The athlete needs to keep the foot under the knee and NOT flick the foot forward. This is a short step but rapid turnover of the legs maintaining correct technique throughout.
Stage 2 (Sessions 4+)
Athletes then advance to plyometric training and agility training, explosiveness through triple extension of the hips, knees and ankles, lateral speed and acceleration / deceleration training.
In stage two of our program we also pay special attention to the athletes weight based strength & conditioning to transfer strength created in the gym to an explosive first three steps (neuromuscular co-ordination and maximum motor unit recruitment) the development of maximum strength is crucial for starting strength and explosiveness.
Click on the file below referencing your sport to see how the ASSA program will assist you in your specific sport speed generation.
Soccer / Football Information Sheet
Rugby League Information Sheet
Netball Information Sheet