SPEED, COORDINATION & AGILITY (SCA)

The Focus of SCA

Simplification

  • Less is more; repetition equates to neurological development thus leading to performance increases
  • Utilizing the most critical development and strength exercises that focus on neurological development, balance, core, speed, strength and injury prevention

Specific Muscular Strength

  • Posterior chain development (i.e. glutes, hamstrings) and core; movements such as split squats, bridges, clams, side planks, etc... soccer players are typically anterior dominant, needs to be corrected
  • Female athletes especially suffer from a weakened posterior chain which often leads to leg instability and knee injury
  • Strengthening the VMO of the quadriceps muscular group to keep the knee cap in place

Plyometrics

  • Utilize stretch shortening cycle training to prepare the body for impact due to sprinting, cutting and jumping; ex. squat jumps, ice skaters, lunge transitions, etc…
  • Plyometrics are great for preparing the body for impact during the sport thus reducing injury risk

Agility Training

  • Emphasis change of direction, balance, proprioception, unilateral training acceleration, etc…
  • Unilateral strength, particularly in the quadriceps, leads to quicker (i.e. cutting) athletes

Technical Skill Development

  • Broken down by age and developmental level into various ball technical skill drills; the focus is on training coordination / connection with the ball during dynamic movements / specific muscle activations

Injury Prevention Training (i.e. Glute Med/Min Muscle)

  • The glute medius is primarily responsible for stabilizing the legs; a weakened glute medius means less stabilization during running, sprinting, jumping and/or cutting
  • Glute medius inactivity or imbalance is one of the most common reasons for knee, hip and ankle injury

 

DEVELOPMENT TRAINING

  • Muscular Symmetry – greater than 15% side dominance is guaranteed to lead to injuries; our mission is to create more balanced athletes with proper kinetic chain development to ensure optimal performance and greater reduced injury risk
  • Range of Motion – ROM is the key to tendon strength, ligament strength and recovery; for example, less than full range of motion squats will tighten hip flexors and create muscular strength imbalances between the anterior (i.e. quads) and posterior (i.e. hams, glutes) chain
  • Technique – weightlifting and/or athletic development is about repetition and progressions; all speed work we emphasize proper mechanics and muscular activation; all weightlifting exercises we teach movement progressions to ensure proper strength and neurological development

 

ATHLETIC PERFORMANCE ENHANCEMENT

  • Stretch Shortening Cycle – activation of tendons, ligaments and muscles in a spring like manner, which is utilized in nearly all dynamic athletic movements
  • Posterior Chain Development – glutes and hamstring strength equates to speed; weakness in the posterior chain results in knee valgus, which makes you susceptible to ACL tears
  • Running Mechanics – sprint mechanics are learned by age 7 and can best be adjusted between the ages of 10-13 years old; repetitive movement patterns create natural habits; examples are skipping and arm action drills
  • Movement Specific – properly progressing from athletic movement fundamentals to specific sports movements is a critical component in athletic training; however, you must develop an athlete first before developing a sport specific athlete

 

MarkWine

SCA Director: Mark Wine BA - CSCS - USAW - PT, PES, CES

See Mark's Full Bio on the Functional Muscle Fitness Website

2016 SCA Dates, Times, and Location

 

WCSC SCA Videos