ALTIS
@ALTIS
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120 Olympians coached to 56 Olympic Medals | Coach & Athlete Education | Speed | Track & Field | Power | Strength | Endurance | Team Sports.
Atlanta, GA
Joined January 2013
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👉 POSTURE & PELVIC POSITION
The competitive sprinter demonstrates an upright posture & pelvis that’s relatively neutral (not anteriorly tilted).
The Team Sport Athlete (TSA) in comparison has a forward leaning posture with some pelvic collapse & anterior pelvic tilt.
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Reflexive eccentric RFE squat for
@Jodiealicia27
. This exercise helps train the ability to absorb force.
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Dribbles are a modified, truncated running drill that we use for a number of different reasons, including:
- To improve lower leg stiffness
- To improve rhythm & coordination
- As a plan B session
- As a recovery tool
- As a movement screen
- Overload step frequency
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Rudiment Series
The rudiment series we program for our athletes targets joint congruency of the lower limb and reinforces proper ground contacts.
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1. Project maximally with each step.
2. Raise the center of mass with every step.
3. Increase the rhythm with every step.
In sprinting, every step is a product of the step that preceded it. -
@StuartMcMillan1
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“Acceleration actually feels slow and sprinters want to feel fast, so by fault they rush”
@StuartMcMillan1
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A great days work for
@De6rasse
@Sparkiiiee
and
@C_ASKA9
A complex of resisted skips for distance and accels using the
@1080motion
followed by some block starts.
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We program the rudiment series here at ALTIS for various reasons. Some of these include: it targets joint congruency of the lower limb, reinforces proper ground contacts, develops vertical force production and develops total body amortization skills.
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Overhead Band Resisted Barbell Quick Step progression from
@De6rasse
- under the close eye of
@jhettler24
👀
#staredown
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“The brain doesn’t understand dont’s – always tell the athlete what you want them to DO” -
@StuartMcMillan1
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Reminder for Athletes:
1. You're never too high to fall
2. You're never too low to rise
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It's all about the Shapes!
-Neutral Pelvis
-Positive Shin Angles
-Stiff Ankles
-Split the thighs + Torso Angle
@StuartMcMillan1
#1400coachesforchange
#ThorneACP
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“Long-term success comes not from out-working the next guy or doing more work in less time - not from gut wrenching, sick-inducing workouts - but from committing daily to small improvements; from consistent, tedious commitment to mastering the fundamentals.”
@StuartMcMillan1
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“We found that the fastest athletes all do the same thing to apply the greater forces needed to attain faster speeds. They cock the knee high before driving the foot into the ground, while maintaining a stiff ankle. These actions elevate ground forces by stopping the lower leg
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Eliminating the arm action during sprinting is a great way to enhance the brain’s connection with the lower body and also serves as a great screening tool for spinal movement.
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⚠️ DON'T DO THIS!
🚨 Hip hinging during acceleration is an error we see - A LOT!
Most-often, this stems from trying to “stay low’ during the acceleration.
👇
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We call these ‘stomp step-ups’, which today formed the 2nd exercise in a complex, following a traditional heavy low box Keiser step-up.
@Fastlikewebb
here with 135 bar weight + 135 Keiser weight
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“You can see 50 things that are wrong, but if you find the right virus, maybe 40 disappear because that virus is the trigger” -
@PfaffSC
@ALTISEdu
#ThorneACP
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“The best sprinters are nearly silent. Athletes who pound the ground when they sprint are overusing the quads rather than the post. chain to apply force to the ground. Force plate data has shown that ‘loud’ athletes do not necessarily apply higher forces.”
@PfaffSC
#AthletigenACP
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Understanding how to contact the ground is an essential skill for nearly all athletes.
@robinbone
& coach
@jhettler24
in the weight room.
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1. Project maximally with each step.
2. Raise the center of mass with every step.
3. Increase the rhythm with every step.
In sprinting, every step is a product of the step that preceded it. -
@StuartMcMillan1
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"The single most important quality of a coach is to instill a strong sense of belief in the athlete.” -
@StuartMcMillan1
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Check out this 180m run from AJ Bailey in 18.0 seconds during one of his last speed endurance sessions of 2017!!! 🔥🔥🔥
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Congrats
@GregJRutherford
on winning the Greater Manchester Games LJ with a season-opening 8.18!
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Are you looking for alternatives to the gym?
Sprinting is a great way to incorporate some intensity into your workout and this free eBook will show you how to get started!
Tap the link to download and get started!
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Working projection and rhythm for the short sprinters with 20m Scissor Bounds straight into 40m Dribble Bleeds. Check out
@ChrisRoyster9
and
@Jodiealicia27
👇👇👇
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“Acceleration actually feels slow and sprinters want to feel fast, so by fault they rush." -
@StuartMcMillan1
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Using the weight room to provide positional context under varying conditions with
@Fastlikewebb
and coach
@jhettler24
...
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Quarter miler
@Arman_Hall
running over the wickets to prime upright running posture before running some 120s and 150s.
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With a resistance load equal to 75% body weight on the
@1080motion
we have seen a 28% increase in power, 8% increase in force, and 16% increase in speed for
@De6rasse
over the last 10 weeks...great insights from a revolutionary machine!
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Big congrats to
@De6rasse
for receiving the Athlete of the Year Award at
@AthleticsCanada
Annual Awards Gala
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Bobsleigh athletes need to get creative when training on the road; it's especially difficult to find gyms that allow barbell lifting - so often, the hotel garage has to do!
@BobsledKaillie
with the BB split drop in Igls, Austria
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Sprinting is a skill: And as a skill, sprinting should be practiced with a certain density per week, per month, per months of year.
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What determines our Shapes?
-Internal Constraints
-Nature of the Task
-The Environment
-Previous Coaching
-Current Coaching
#1400coachesforchange
#ThorneACP
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“It’s important to teach team sport athletes how to sprint with proper mechanics - not only so they can perform better, but also so they can stay healthier” 💣 💣 from
@KenClarkSpeed
#ThorneACP
#1400coachesforchange
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Drop-in with
@Fastlikewebb
!
Drop-ins are accelerations initiated with a skip that replaces the first 2 to 3 steps. By removing the intensity of the first 2 to 3 steps, we can prescribe more repetitions for the athlete to feel the rhythm & rise of the acceleration.
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“Successful athletes practice fundamentals over and over with mindfulness and purpose”
-
@CoachSanAndreas
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Hopping and bounding are fundamental motor patterns and proficiency in these areas enables better movement quality and higher levels of coordination, resulting in significant athletic improvement.
Learn more in Module 6 of Coaching the Horizontal Jumps!
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Wickets act as a task constraint that encourage athletes to step straight down — and constrain them from pushing too far back, as it will feel like they will hit the wickets if they do so.
🚨 BUT - it’s important here that the wickets are short — we use no higher than 6
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For those who are interested, our SS-H weekly set-up:
M - accels
T - speed endurance
W - GPP-stability
R - accels
F - GPP-tempo
S - speed
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3rd straight
@Diamond_League
win for
@De6rasse
, as he runs fastest all-conditions time of his life in 9.69! (just a small wind though 😎)
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Upright sprinting is a 🔼 vertical task which requires athletes to apply most of their forces vertically down 🔽 into the ground.
This will manifest into a primarily front-side sprint cycle, occurring IN FRONT of the center of mass.
👀 Can you spot the elite sprinter below?
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What is Anaerobic Speed Reserve?
Strength & Power Coach
@jhettler24
put this short video together as a primer to the podcast he hosted with
@Gareth_Sandford
on the topic.
Head over to YouTube for the full video or catch a clip below!
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“The single most important quality of a coach is to instill a strong sense of belief in the athlete” -
@StuartMcMillan1
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Back at it again!!!
First time over the wickets this season for the short sprinters and hurdlers 👇
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“You don't stop laughing when you grow old, you grow old when you stop laughing.” - George Bernard Shaw
Did you know that Dave and Gary have been with ALTIS since 1958? 🤭
Check out some training highlights of our oldest & wisest members
@garrylcox
and
@dave_doerrer
!
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A win for
@fkerley99
in the Rome
@Diamond_League
💎 400 in 44.33!!
And a huge PR for
@PaulDedewo
taking third in 44.58!
Awesome work guys!! 👊👊👊
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⚠️ DON'T DO THIS!
🚨 Hip hinging during acceleration is an error we see - A LOT!
Most-often, this stems from trying to “stay low’ during the acceleration.
👇
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Welcome back to the sunshine
@hehanssen
! Good to have Alex back in town after a big winter at the Olympics in PyeongChang!
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Congratulations also to ALTIS Performance Director
@StuartMcMillan1
for receiving the
@AthleticsCanada
Coach of the Year Award!
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“Locking the elbow at 90 degrees in sprinting shifts spinal rotation from the lower thoracic to the lumbar spine, which can cause lower back and posterior chain issues. The elbow should angulate in harmony with the knee.”
@PfaffSC
#AthletigenACP
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"Training is 2 or 3 hours of the day out of 24. Athletes must work on their posture all day!"
@DrGerryRamogida
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In the 100m
@TheMtSACRelays
a podium finish and a time of 10.08 for
@Chijindu_Ujah
and a great opener of 10.19 for
@Fastlikewebb
!
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“Movement expression trumps rate of force development. I’ve coached 3 guys under 10 seconds that didn’t lift weights.”
@PfaffSC
#AthletigenACP
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"It is important to understand that to optimize maximal velocity, acceleration cannot be timid; maximum commitment to each step, and an understanding of efficient mechanics of acceleration is the key to maximizing maximal speed." -
@Chidi1Enyia
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"Speed at the elite level is more dependant on an athlete's ability to coordinate their limbs at 11 meters per second than exerting maximal effort." -
@StuartMcMillan1
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Nice 20m sled pulls for the guys as part of a potentiation day that also included 40m skips for distance. 💥Big day tomorrow💥
#carrytheshield
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Dropping in with
@Fastlikewebb
!
Drop-ins are accelerations initiated with a skip that replaces the first 2 or 3 steps. By removing the intensity of these steps of an acceleration, we can prescribe more repetitions for the athlete to feel the rhythm & rise of the acceleration.
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As sprinting underpins all field-based sports, it is imperative that coaches understand how to effectively teach appropriate sprinting technique. No amount of specific strength will ‘bulletproof’ an athlete with poor technique.
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For years now, we have used the ‘Curve treadmill’ on recovery days.
In the latest ALTIS on-track, Coach
@StuartMcMillan1
talks to
@CoachSanAndreas
about why we like it, and what it’s NOT good for
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Throw🔙 Thursday!
Sit back, relax and enjoy this acceleration compilation ⬇️⬇️
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Team sport athletes are going to run differently than sprinters, but it’s important that they understand the “rules” of acceleration and upright sprinting, before allowing their sport to show them how to break those rules. -
@StuartMcMillan1
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As sprinting underpins all field-based sports, it is imperative that coaches understand how to effectively teach appropriate sprinting technique. No amount of specific strength will ‘bulletproof’ an athlete with poor technique.
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“One of the greatest determinants of whether or not an athlete will be successful with a given coach is if they believe in that coach.” -
@StuartMcMillan1
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Upright sprinting is a 🔼 vertical task which requires athletes to apply most of their forces vertically down 🔽 into the ground.
This will manifest into a primarily front-side sprint cycle, occurring IN FRONT of the center of mass.
👀 Can you spot the elite sprinter below?
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“Movement screens are a great tool, coaches have been using this concept for centuries, it’s called watching practice intently.” 🔥🔥🔥
@PfaffSC
#AthletigenACP
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Nice run for
@Chijindu_Ujah
this evening in London, as he ties his 60m PR of 6.53. Next up for CJ: the
@BritAthletics
#SPARIndoorChamps
next weekend in
@ArenaBirmingham
(🎥:
@freckyd
)
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"A cue is not always exactly what we want to see - rather what an athlete may need to think." -
@StuartMcMillan1
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Reflexive Eccentric Split Squat Drops with
@Sparkiiiee
and Coach
@jhettler24
following his resisted acceleration session on the track with the
@1080motion
#speed
#strength
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When you accelerate — especially during the first few steps — you NEED the ground — it is your friend.
When you’re upright, it is your enemy: You need to get off of it as soon as possible.
But as with most things - there's a lot of nuance to this...
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150m reps seem to be a favorite for a number of athletes - but why?
Here's why quarter miler
@sprinterharris
like them!
"It's long but not too long. It's the perfect amount of speed but still requires speed endurance. Plus I get to work on coming off the corner which I love!"
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