Multi-Directional Movement Training

Casey Bass: Today on Clubhouse Gas we are at Top Dog and we're going to work on Multi Directional Performance training. It's very interesting and probably something you've never seen before, so stay tuned to Clubhouse Gas. We are fortunate enough to be joined once again, here at Top Dog Sports by Crissy Rapp. Crissy, thanks for joining us Crissy Rapp: Thanks for having me. Casey Bass: We've talked a lot about and a lot of different ways to improve performance but for me, it seems like, no matter how fast you are, what matters is the ability to explode and change direction and be quick to your left and then to your right. What are you guys doing to help kids, get better that way? Crissy Rapp: That's a very good point, and we do to a lot to work on that. It's very important to us that not only is the kid explosive, but they've also got that finesse side to where they can turn and go, react quickly, still be in control of their body. So, we do a lot of drills that work on like just like you said, changing direction, with proper footwork, good transitions, here going from the sprint to back paddle or vice-versa or Shuffle to return in sprint. We do a lot to help kids improve upon that and also their acceleration and also deceleration to where they can stop where they need to and not just hit peak speed and just, you got to go grab them to bring them back. So, we work a lot on that, helping them do it, but also making them realize the importance of needing those skills and not just being fast and drawn. Lou George: Hey, it's Coach Lou from Top Dog Sports and today, we are talking about multi-directional movement. Basically, multi-directional movement is the ability to change directions as quickly as possible with any sport that you play, you're going to have -- you're going to need to be able to change direction as quickly as possible. So, today we're going to work on a drill that's going to help us with that with, what we have, we have different cones set up for different speeds and different distances of which our athletes need to go. We have athletes ranging from ages 7 all the way up to 13 today. So, what we're going to do is work on Shuffling and Back paddle, Shuffling and Back paddle as quickly as possible with the proper form, ready go, there you go! Stay low, Stay low, Stay low, Stay low, back paddle back. Now, when I'm looking at them shuffling, I'll make it sure even with the resistance that they are doing it properly, I'll make it sure that their Nose, Shoulders and Toes are facing straight ahead and when they are back paddling and they are working on their arms, keeping their nose and toes, nose, over their toes, nose over your toes. Quick shuffle, one more time, quick, quick, quick, quick, keep your toes straight ahead, relax, back paddle one, back paddle one... Good job, good job. Now, with that drill like I was saying, I'm looking for proper form and quick change of direction. Guys, that was excellent but I want to go just a little bit faster, alright. So, let's pump our arms, a little bit more to make us go faster. Let's face the opposite way, facing the other way. Now, we also want to make sure when they work in both sides, work in both sides of the body, work in both legs, work in both arms as quickly as possible. Ready, set go. Shuffle, shuffle, shuffle, once you get there, back paddle, back. Now, as you notice, you may notice, I have cone set at different lengths, that's going to be based on the size, the skill and the ability of your athlete. There you go! Don't hop for me, Kenzie (ph), don't hop, keeping one foot on the ground all the time, last one guys, last one, good job, stop back paddle in, good job. Now, when we're working with what we call multi-directional move, we are trying train the body in 360 degrees, basically being able to go from a sprint to a back paddle, a shuffle to a sprint, a carioca to a back paddle, carioca to a sprint, things like that. The faster you can do that, the better you're going to be in your sports. The next drill that we're going to work on is another Multi-directional movement, it's going to be carioca to a back paddle. Now, with this you're going to see some of your athletes are going to be trying to race till they get to the cone, race till they get to the cone, well with this drill, the more hips rotations, the more reps the better, okay. Ready, go! Rotate, rotate, rotate, rotate, quick hips, quick feet... there you go carioca, carioca, carioca, good job, James, back paddle back, work your arms in the back paddle. One more time guys, one more time. Carioca, come get me more reps in, back paddle back, excellent job, face in the opposite way. This drill also helps with quick feet, working on quick feet, quicker the feet, the faster the body will move. One more time, let's go down and back three times, set go. Carioca, carioca, carioca, carioca, there you go, back paddle back here, come on Sam, there you go, work to hips, work to hips, work to hips, good job. Now, this exercise you can do with any of the athlete. I mean even though, they may be a track runner they still need to be able to change direction as quickly as possible, that will help them with their linear speed. Now the purpose of the bungee is that we've attached to the athletes is to add resistance to their exercise. Adding the resistance to their exercise is going to make them work little bit harder and make them have to work faster. So, once we take the resistance all, you'll see them change direction a lot faster and be able to go through the drill a lot quicker. So, what we have, we have two athletes doing with resistance and then two athletes doing what we call Contrast, the Contrast exercise ready go. There you go! Back paddle back, get all the way to the cone for me, get all the way to the cone, get all the way to the cone, excellent job, back paddle back James, there you go. One more time guys, one more time, good job, relax. Now, what the Contrast does, it helps them have to adjust to what their natural body weight, we had the resistance on for about 3-4 sets and then, we have them do a contrast set, for one set without the resistance.