Jonas Dodoo
@EatSleepTrain_ • 25,023 subscribers
Head Coach @speed_works_ . Consultant to Pro football/rugby for speed/power/rehab training https://t.co/Aky73ZC85i
Shorts
Videos
Why do stronger players run slower! 🥲 🙋🏿♂️Hands up if you have observed athletes get stronger in the gym , vertical jump higher, broad jump further , but with little to no impact on their speed. 😖 🚩Heavy squats , and deadlifts are great for physical conditioning but often this can be at the detriment to coordination and speed development🚩 ❌To lift close to maximal weights , athletes often sacrifice form for force. ❌ 🚩They hinge using their back more than their hip extensors. 🚩 🫠They illustrate poor trunk and shin discipline. 🫠 ❌They fail to use their BUM BEFORE BACK❌ 💡Proximal to Distal Sequencing during leg drive is an effective way to use the pelvis as an engine. This encourages appropriate folding/unfolding, winding/unwinding and essentially loading and exploding in the desired DIRECTION.💡 🤨The weight room rewards slow, vertical forces. 🧐 ✅Useful for neural drive, explosive strength and often great displays of force production✅ 🧭The weight room doesn’t discriminate DIRECTION of force production. 🧭 👉🏾👈🏾👆🏾👇🏾Even when selecting exercises focused on horizontal muscles (posterior chain), we have a choice on how to express our hips. 👇🏾👆🏾👈🏾👉🏾 💡Trunk Discipline and Shin Discipline encourage appropriate orientation of your force (Horizontal Projection). Stability at the proximal ends provides a foundation for efficient and effective triple joint extension (Sequencing > Full Extension)💡 💡The weight room can encourage a more quad dominant / ground based strategy , rewarding strong trunk extension (like a back hyper) which can ultimately shift your projection vertically.💡 🔥Creat large forces , in a short time , in the right DIRECTION !🔥 🙋🏿♂️Question time ❓ What coaching or programming strategies can you use to encourage proper hip hinging in the gym, in order to make your athletes faster on the grass? To learn more sign up for our newsletter.
Jonas Dodoo346,033 Aufrufe • vor 2 Jahren
This is my fave acceleration drill, and it will NOT make you faster! ⛔️The classic wall drill doesn’t work. It just make your hips tired. Coaches around the world swear by them. We have all been doing them forever , because the angle mimics acceleration. When in all honesty, it’s just an inclined plank/hip flexor exercise. 💡So here’s what we reflected on💡 We asked … 🙋🏼♀️“what is a major output required in an acceleration?” 💡Well that had to be … “Horizontal Projection of your center of mass”.💡 Classic wall drill doesn’t have ANY hip projection. Horizontal body angles are the “EFFECT” of acceleration, but we wanted to have something that worked on the “CAUSE”? 🤨So what’s routed in the CAUSE? ✅Disciplined hip extension✅ 🙋♂️ What does that look like? 💡Shin discipline with trunk discipline allows one to utilise Lombards paradox💡 🙋🏿♂️What’s that ….? 💡Where the hamstrings & the quads contract TOGETHER rather than in an agonist -antagonist relationship💡 Said differently hip extension can result in knee extension, if the shin ceases to rise nore fall. ✅Co-contractions to maximise joint coupling✅ 💡Co-ordination and timing of triple joint extension is far more important than the completion of triple joint extension.💡 We have all been too concerned with the destination (full triple joint extension), without locking in on the journey ( joint coupling/coordination ) 🙋🏿♂️Will this drill make you faster? ⛔️Nope! No drill with low speed and low force will have Primary Transfer to sprinting. 💡But it will have Tertiary Transfer. Use the drill to feel efficient hip extension, with trunk and shin discipline.💡 📝Learn how it feels to have naughty knee roll,then how it feels to correct it. 📝Learn how your ankle stiffness allows for more explosive hip extension , how reactivity feeds your projection. ♻️Use this drill to create more space in your hips to hinge efficiently , setting the tone for prowler pushing , sled runs and acceleration work. TEACH in the gym and then ,TRAIN on the grass. Far simpler way to coach acceleration to team sports players. If you made it this far… Coaching Eye Quiz 👁️ Can you tell the difference between the start and end of the video? Jair Lee
Jonas Dodoo274,465 Aufrufe • vor 2 Jahren
To sprint you must “whip from the hip” or “Attack down from above” like John Pryor says. When you “attack” you increase negative foot speed or “grab velocity” Sprint Science Grab velocity reduces ground time , which is critical to running faster. Ken Clark, PhD Peter Weyand
Jonas Dodoo284,506 Aufrufe • vor 3 Jahren
1/3 Sprinting and hamstring injuries 🏃🏿♂️ My day to day working with football codes is mostly spent dealing with lower limb injuries. The tide is shifting for physios and coaches who are trying to assess hamstring injury risk factors and address them competently.
Jonas Dodoo181,065 Aufrufe • vor 3 Jahren
🧵 I have spent >15 years studying Sprinting, Stoping & Cutting. There are efficient & inefficient ways to perform these skills. We use these intense actions as a movement screen for health and performance. You can too. You for don’t have to be a speed coach to coach speed!
Jonas Dodoo120,813 Aufrufe • vor 3 Jahren
“ Brake - Plant - Separate” the fundamental model for all changes of direction. Check out Lauren Greaves as she takes Manchester United performance and medical team through a braking (transition) exercise. Simple version , with low to medium load from the bands. To ramp this up we use 1080 Motion or NeuroExcellence. Both have absolutely excellent software to provide feedback and player engagement. Harder than it looks, try it out & make sure you project when you get out the hole!
Jonas Dodoo44,397 Aufrufe • vor 1 Jahr
🏃🏽♂️Pelvic tilt and sprinting! Acceleration is quad dominant. Yet players are getting more and more hamstring injuries during mid acceleration.🏥 ✅Solution?🍀 Develop software and hardware! 🦿Teach them how to create co contractions between hamstring and quad to “share the load” and increase movement efficiency. 🧐Where to start? Teach Proper hinging, with a focus on trunk and shin discipline. 💨Move from static postural drills then progress to resisted runs, contrasting with live accelerations (can happen in one session or building through as progressions of rehab). Plus run a solid lumber pelvic programming concurrently to help the new pattern stick under higher speeds, fatigue and complexity. Train movements AND muscles.
Jonas Dodoo48,360 Aufrufe • vor 1 Jahr
🥳Over 4000 of you have been on one of my online courses. 🤩I am proud that we have helped you create more Confidence in your Coaching. ❌So in 4 days I am taking all of my Courses OFFLINE ! 💡That’s over 100 hours of material, which have brought in most of my families income over the past three years, gone ☹️. Instead 😅😅😅😅😅😅😅 🔥 I am inviting 200 coaches to enroll on to our new Virtual Mentorship, where you will learn through “My Coaching Eye”. In addition I will give you a trial of vuemotion and tutorials on how to use PSR Solutions Speed Solutions Ryan Grubbs 10 of you will get free access due to my giveaways the past month. ⛳️4 more have the chance to win if you type into the comments the last word I say within the attached video. 🧐🧐🧐🧐🧐🧐🧐🧐🧐🧐🧐🧐🧐 🏃🏾I am going to spend the majority of January on a training camp with @reeceprescod , where daily I will ask, “What does it take , to run 9.8🧐?” 🧩🤓a challenging puzzle 🧩 🤓 💡If you want to have a CHANCE of an Olympic Medal in the 100m, you need to have a low 9.8 in your locker. 💡 😩Sub 10 is the new 10.0, it ain’t fast enough!😩 Interested in seeing how we work towards this❓❓❓❓ 🤔Most of the coaches I meet have their own “what does it take …?” for their sport. 🫱🏼🫲🏿I have spent the past 10 years helping them figure this out, creating a robust way to measure it, with systems to manage it. 🗣️I am inviting 200 coaches to enroll on to our new Virtual Mentorship where you can learn through “My Coaching Eye”. 🤝🏾This experience will provide … …📚formal modules of fundamental theory ….👨🏼🏫stories of application in the real world ….💬💻👨💻interactive video calls where we can discuss case studies . 💪🏼 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼 ✅“My Coaching Eye” will become YOUR Super Power. ✅It will help you maximise transfer across all levels of training and create a SHARED LANGUAGE between all departments of the performance team. 💡We will take you through 4 Chapters - 1) Fundamentals of Biomechanics 2) Measuring Game Speed actions 3) Coaching and Cueing 4) Planning and Periodisation ✅“My Coaching Eye” will accelerate your problem solving skills and empower you to develop your own system for your environment. Enrolment for Chapter 1 opens within the next 8 days and closes at the end of January or once we reach 200 members , which ever comes first. Then we will use February onwards for group calls, case studies and sharing my coaching journey. Join my newsletter to be first to receive access to enrolment! Now to select the winners from the past months giveaways.🥳🤩😉 If you made it this far and also want a chance of winning free access, comment the last word from the attached video!
Jonas Dodoo66,736 Aufrufe • vor 2 Jahren
😏Secrets of deceleration assessment… it’s not about the turn.🙋🏽♂️ For 15 years I have studied great coaches. A common thread has been that they all use intense actions as movement screens. Thus they have a great coaching eye. ❓Why intense actions? 🙋🏽♂️Analysis of sprinting, stoping , turning , hopping, jumping, cutting, backwards running opens a diagnostic window to assess how athletes create pretension and share load across their system. dpfaff has made this clear 🏥Be it for rehab (physios are coaches in my world) or for explosive sports. It’s the same screen, but through different lenses 🧐🤓 👀What are they looking at? 💡The same thing as you. 👀What do they SEE? 🤔Well that’s a different story. Damian Harper, PhD has set the scene for what metrics matter and Tom Dos'Santos has re-clarified the shapes that are safe vs effective for deceleration and COD. ↩️When you watch a 180 degree turn, all the focus is on the turn. Turning and being perturbed at speed is the ultimate speed ability for team sports and also a moment of tragedy for knees and hamstrings. To assess turning efficiency we use vuemotion to measure the shapes , velocities , decelerations and movement efficiency of team sports players. We create PSR reports to simplify the metrics and make it actionable for our clients across professional leagues. ⚽️🏀🏈🥎🎾🏉 📝The plant step is important but is highly impacted by the previous 1-5 steps. 🦘Just like in the Olympics. A good take off in the long jump is the result of the preceding 4-5 “steering steps”. This applies to any jumping when we are converting horizontal to vertical momentum… ❓Does it continue to happen in Braking, COD and agility… 💡These penultimate steps are critical for steering , and are how we constantly adjust our locomaotion. 📝Frans Bosch has made it clear, efficient execution of intense actions are characterised by optimal limb SWITCH and the associated reflexive postures of hip lock. 🤔What movement preference can be observed in the penultimate, antipenultimate, preantipenultimate , propreantipenultimate steps during an intense deceleration? 🤔What clues can you get about a players triple flexion ability? Do they share the load? 🤔How do they coordinate co contractions around hip and knee? Can they sit to create leverage? 🤔 What do asymmetries say about physical qualities and player confidence? 🧪When assessing deceleration for team sports we recognise the 15-0-5 for its maximal intensities but we utilise the 10-0-5 more often because we can get more reps and teaching moments out of it. Needless to say we love ᴍᴀʀᴛɪɴ ʙᴜᴄʜʜᴇɪᴛ new paper on the topic. Key Highlights: 🔹 Effective Pressing: Crucial for disrupting opponents and regaining possession, enhancing offensive opportunities. 🔹 Injury Risks: Pressing increases injury risks, particularly ACL injuries. 🔹 Realistic Training: We compared the 15-0-5 change of direction test with actual match-pressing actions to enhance testing and training realism. 🔹 Peak Speeds: Similar peak speeds in 15-0-5 and match-pressing actions validate the 15-0-5 as a practical tool for assessing and training pressing demands. 🔹 Future Directions (1): Incorporate variability in speed, angle of change in direction and deceleration demands, along with perception-action challenges for better simulation of game conditions. 🔹 Future Directions (2): Motorized sprint resistance devices can enhance assessment and training, providing valuable data for player development and injury prevention. #Football #SportsScience #Research #Training #InjuryPrevention #PerformanceOptimization #EliteAthletes
Jonas Dodoo53,896 Aufrufe • vor 2 Jahren
💡Running on your toes is a terrible cue.🙃😟😅 🏥Number one cause of shin splints and other issues up chain linked to hamstring injuries , rec fem injuries and lower back and groin stress. ⚰️ 🪗A simple way to be efficient in your running actions is to share the load across your ankle, knee and hip by flexing to ankle to a “near neutral” position prior to ground contact. 🪗 💡Everyone knows Dorsi-flexion is key for pretension. 🤭The action , rather than the end positions 🤭 🎅🏾 Those suggesting the action isn’t “CRITICAL” have started early on the Christmas rum.🍹 Ps, you can control terminal swing of your thigh even MORE when your dorsi flexed. 🔒 LOCK your ankle! 🔨 WACK the floor! ⚡️ RIP your foot off
Jonas Dodoo51,692 Aufrufe • vor 2 Jahren
Running causes injuries🤬 Robust running creates healthy movers🤗 🧐These four Sprinting Techniques are linked to injuries in team sport players🧐. 💡These same four strategies are also linked to Robust Running for better more adaptable players💡 👁️ Want to train your Coaching Eye to tell the difference? 🏃🏽♂️ What exercises will develop the different techniques more? Listen to a 90 second snippet of my new course to find out. For a chance to win an an early bird preview comment “Slow coach”!
Jonas Dodoo42,857 Aufrufe • vor 2 Jahren
Control your trunk - your groin, hamstrings and knees will thank you later! Running, cutting and stopping technique are all inefficient without trunk control. It's 50% of your body mass. Learn how to control it within the chaos of accel and deceleration. We are not talking about movement "technique" yet. Just principles that transcend techniques and maximise force output and load sharing! Ryan Grubbs vuemotion
Jonas Dodoo31,607 Aufrufe • vor 1 Jahr
“Sometimes silence is the best coaching cue” Nick Winkelman I have binging Nick’s stoic wisdom on his instagram and I really like the above quote. Got me thinking about how we teach braking / weight shift and what our main cues are. Best tool for braking is a big elastic band and perturbations with purpose. Of course if your into high performance you upgrade to a ….1080 Motion Speedworks Training Damian Harper, PhD Lauren Greaves
Jonas Dodoo26,199 Aufrufe • vor 1 Jahr
🥵Flat foot landing is a lie 👀🤪 It’s normally a mid forefoot contact like in the video (pro baller 10.6m/s top speed) 👍🏾Yet I still coach it… it’s an “Over Cue” that supports sequencing up and down the chain, more stability on contact and a better reciprocal hip lock in opposite thigh. Perhaps very slow switch low rfd creatures should be over cued toey landings. I just don’t tend to see many of these in pro sport during up right running… I see lots during accel, but that’s for another day. No matter what I say, the athlete will still have a reflexive plantar flexion. I just want it delayed, timed up and under the body. Questions I am asking about the ankle postures. A) how much Dorsi flexion prior to landing ? (Stretch the elastic band) B)how much does the heal drop during early contact (too much is a waste of time and suggests toey landing)? C) how much Dorsi flexion during contact the ground (compression)? D) what’s the resultant outputs (time, force, height)? I think the smart cats with the tech and the know how should do an investigation. Anyone up for it? VALD Performance Speedworks Training
Jonas Dodoo22,662 Aufrufe • vor 1 Jahr
