Welcome to the Actualize Sports Summer Speed Camp!
Acceleration & Max Velocity Emphasis
Optimizing Force Producing capabilities
Actualize Sports 8-Week Training Timeline & Tasks
Speed Camp Expectations:
- Follow the Actualize Nutrition Principles.
- Get 7/8 hours of sleep per night.
- Drink half your bodyweight in oz of water per day.
- Attend scheduled speed training sessions (2x/week).
- Be a learner.
- Be willing to look SILLY.
- HAVE A GOOD TIME!
Timeline:
June 20th – August 10th
Tuesdays & Thursdays, 8:30-9:30am
- Week 1: Testing Day – MANDATORY (June 20th)
- Day 1 : CMJ Vert Test, CMJ Broad Test, 10-yd Sprint, 40-yd Sprint
- Week 1-8:
- Tuesday: Acceleration based training
- Thursday: Max Velocity based training
- Week 8: End of Summer Speed Camp (August 10th)
- Day 16 : CMJ Vert Test, CMJ Broad Test, 10-yd Sprint, 40-yd Sprint
- Actualize Award Ceremony
- End of Quarter Progress Reports given
- End of Quarter Feedback Surveys sent
Frequently Asked Questions:
What do I need to bring?
- Lots of water (gets hot out there!)
- Snack for emergencies
- Running shoes
- Weather appropriate clothing
- A GOOD ATTITUDE
What does acceleration based training mean?
We will have one whole training session a week focusing on acceleration based mechanics, which are needed in almost 99% of sports. Acceleration means the change in velocity over time. So, our goal is to maximize the athletes ability to achieve top speed in a shorter amount of time. On this day each week we will emphasis horizontal force production, long ground contact time, and specific body and posture mechanics.
What does max velocity based training mean?
We will have one whole training session a week focusing on max velocity based mechanics, which is what it means to be at top speed. Velocity means the change in displacement over time or how fast you can go from one point to the next. Our goal is to maximize the athletes ability to achieve top speed. On this day each week we will emphasis vertical force production, short ground contact time, and specific body and posture mechanics.
What are force producing capabilities?
Click here to learn how force and velocity translate to your sport!
Force affects objects in motion.
Force is mass times acceleration.
Acceleration is the change in velocity over time.
Force plays a roll in acceleration and velocity. The more force that is applied by an athlete, the more motion the athlete will experience. If we can enhance the athletes own ability to produce force, then we can then hope to increase the athletes ability to acceleration as well as achieve a higher max velocity. Sprinting is a beautiful storm. Our goal is to capitalize on foundational principles that allows the athlete to start taking ownership over their own mechanics and power.
Why do we test?
We will be conducting a minimal amount of tests on day 1 & day 16 to ensure we are creating the desired adaptation we are seeking! We will be testing a 10-yd sprint, 40-yd sprint, a vertical jump & a broad jump. We test these two jumps to assess lower body force production in a vertical and horizontal fashion, which directly impacts the athletes ability to SPRINT. We have to test, not guess, that it is getting us closer to our overall goal, a faster, better, athlete.
What can we do at home to encourage the best results possible?
Manage your athlete’s stressors. Most athletes who are driven enough to participate in camp’s like these have more than one sport or team or activity that they are pursuing at a time. Which means these athletes have a lot going on in the sporting activity department. A stressor would be defined as anything that takes the athlete away from homeostasis. So, things like sports, social time, sleep, home life, relationships, work, nutrition, & water all play a role. What can you do to help navigate these stressor? What can you control? Control what you can! Make sure the athlete is getting adequate sleep, nutrition, and hydration.
Capitalize on your athlete’s recovery. 
If the athlete does not have the ability to recover, the athlete will not achieve the desired adaptation from training that they are seeking anyway.
Make sure your athlete is working hard #1, but making sure your athlete has room to recover is a close #2.
How will I contact my coach?
Once you have committed to the 8-week speed camp, Coach Jenny will invite you to the BandApp. This will be the hub for communication between all athletes, parents, and coaches. If there is comes a time that something needs to be communicated or you have questions or thoughts, send Jenny a message on the BandApp!
Where do I start with nutrition for my athlete?
Click the link below to see our nutrition resources!
Can’t wait to get started!