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ATHLETIC DEVELOPMENT The Art Ar t & Science Science of Functional Sports Conditioning
Vern V ern Gambetta
Human Huma n Kinetics K inetics
Library of Congress Cataloging-in-Publication Data Gambetta, Vern. Athletic development : the art & science of functional sports condit ioning / Vern Vern Gambetta. p. cm. Includes bibliographical references references and index. ISBN-13: 978-0-7360-5100-2 (soft cover) cover) ISBN-10: 0-7360-5100-7 (soft cover) cover) 1. Physical education and training. I. Title. GV341.G323 2007 613.7--dc22 2006026774 ISBN-10: 0-7360-5100-7 (Print) ISBN-10: 0-7360-8499-1 (Adobe PDF) ISBN-13: 978-0-7360-5100-2 (Print) ISBN-13: 978-0-7360-8499-4 (Adobe PDF) Copyright © 2007 by Vern Vern Gambetta All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Athletic Development: The Art & Science of Functional Sports Conditioning: Conditioning: pp. 38, 39, and 274. The reproduction of other parts of this book is expressly forbidden by t he above copyright notice. Persons or agencies who have not purchased Athletic Development: The Art & Science of Functional Sports Conditioning may not reproduce any material. Developmental Editor: Editor: Heather Healy; Assistant Editor: Editor: Christine Horger; Copyeditor: Copyeditor: Jan Feeney; Proofreader: Proofreader: Bethany Bentley; Indexers: Indexers: Robert and Cynthia Swanson; Permission Manager: Manager: Carly Breeding; Graphic Designer: Designer: Fred Starbird; Graphic Artist: Artist: Francine Hamerski; Photo Manager: Brenda Williams; Cover Designer: Keith Designer: Keith Blomberg; Photographer (cover): Tom (cover): Tom Roberts; Photographer (interior): Photos (interior): Photos on pages 5, 29, 103, and 151 © Human Kinetics, all other photos by Brenda Williams unless otherwise noted; Art Manager: Kelly Manager: Kelly Hendren; Illustrator: Jason Illustrator: Jason McAlexander; Printer: United Printer: United Graphics Human Kinetics Kin etics books are available at special discounts discou nts for bulk purchase. Special editions or book excerpts excerpts can also be created to specification. For details, contact the Special Sales Manager at Human K inetics. Printed in the United States of America
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To my family, my wife, Melissa, my toughest critic but the person who is always there for support. Without her none of this would have been possible. To my children, Curt and Kristen, who are a parent’s dream. Their achievements continue to inspire me.
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Contents Foreword by James C. Radcliffe ix Acknowledgments xi part
I
Elements of a Training System . . . . . . . . . . 1
chapter chapter chapter chapter chapter chapter
part
1 2 3 4 5 6
A Functional Conditioning Framework . . . . . . . . . . 3 Factors Affecting Athletic Movement . . . . . . . . . . 21 Sport-Specific Demands Analysis . . . . . . . . . . . . . 33 Options and Methods of Testing . . . . . . . . . . . . . . 45 Strategies for Performance Training . . . . . . . . . . . 67 Program Planning and Fine-Tuning . . . . . . . . . . . . 81
II Physical Contributors to Performance . 119
7 chapter 8 chapter 9 chapter 10 chapter 11 chapter 12 chapter 13 chapter 14 chapter
Energy and Work Capacity . . . . . . . . . . . . . . . . . . 121 Movement Aptitude and Balance . . . . . . . . . . . . 143 The Critical Body Core . . . . . . . . . . . . . . . . . . . . . 157 Full-Spectrum Strength. . . . . . . . . . . . . . . . . . . . . 177 Integrated Power Training . . . . . . . . . . . . . . . . . . 209 Linear and Multidimensional Speed . . . . . . . . . . 229 Multiphase Performance Preparation. . . . . . . . . 253 Recovery and Regeneration. . . . . . . . . . . . . . . . . 261
The Future of Functional Conditioning 277 References 283 Index 287 About the Author 299
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Foreword
I
magine, if you will, a system of continual progress toward improvement. This system is of a social nature, for it has exami ned the effects of location in the world, political climate, economic status, and importance to the community. This system is of a scientific nature, for it has examined the effects of physics, biology, anatomy, physiology, and mathematical principles that help shed light on how things can work. This system is of a competitive nature; it forever realizes that constant adjustments are necessary for achieving and maintaining success. Above all, this system is of a human nature; it understands that no person is perfect, no plan perfect, and no system perfect. The system maintains a continual use of checks and balances: self-check, self-critique, evaluate, reevaluate, and then move forward, onward, and upward. Now imagine a scenario that has you send someone out into the world to gather information. He or she would have to be someone with a critical eye for quality information. We must imagine someone who has an intense thirst for knowledge in any area that has an effect on our particula r field or endeavor. This person will continually gather information, store it, and refer to it for the purposes of raising levels of understanding. Imagi ne this person as someone who spans the globe to not only gather but bounce information off of different cultures, societies, programs, and activities. This person not only collects this information but uses it, applies it, evaluates it, and rates its usefulness to others. This person asks the tough questions in an attempt to truly understand the whys, whens, whos, and hows. Finally, imagine if this person could compile and condense this wealth of information into a refined, simplified reservoir of information. This person then disperses the information, blending the world’s best minds in the field. With Vern Gambetta and the text that he has written in the following pages, you do not need to imagine any longer. Having known Vern for three decades, I can assure you that the information you are about to read represents a true quest toward improvement in the world of athleticism. His quest has spanned many parts of the world, cultures, and training systems and culminated in a body of information that only the Internet could match. What the Internet won’t do is give you the deciphered version. The information in these chapters has been researched, used and observed, and applied in familiar contexts we can understand. The most important point that can be made about what lies in the following pages is that it truly is a highly thought out and planned out series
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x
FOREWORD
of training. To many of us, training for sport and athleticism is like a religion. There is a spiritual nature to the process of learning about and obtaining athletic fitness, and to the reading of the signs or signals that tell us to push on, back off, or find balance in the work. Similar to other religions, there can be many differences in approach, style, and beliefs, though there is often a common set of objectives or outcomes at the core. The exciting part is that in the course of examining the information Vern has set forth, you will discover the systematic approaches that you need in order to read the signs and walk the path toward more intelligent and productive training. James C. Radcliffe Head Strength and Conditioning Coach University of Oregon
Acknowledgments
T
his book is really written by all of those who have influenced me throughout my life. Preparing these acknowledgments made me realize how fortunate and blessed I have been. I would li ke to thank everyone who has helped directly and indirectly throughout my career. I have been very privileged to be associated with so many great people that I am not sure where to begin. The best place to start is with the athletes: The La Cumbre Junior High School track and cross country teams and the Santa Barbara High boys’ and girls’ track and cross country teams. I hope you all learned as much from me as I did from you. Some of my fondest memories are from those years and those athletes. The men’s track team at Stanford 1973-74, the Cal Berkeley women’s track and cross country teams, the White Sox, the Tampa Bay Mutiny, and my decathletes Scott Daniels and Steve Odgers. I have been very fortunate to have been exposed to outstanding teachers and mentors. Mr. Charles Kuehl, my high school basketball coach and European History teacher, who forced me to grow up. He was my first exposure to real coaching. Red Estes who got me into coaching track and field. Sherm Button, who taught me the f undamentals of strength training and took an interest in what I was doing. Marshall Clark, who allowed me to get my foot in the door in college coaching and taught me the necessity of patience and humility. Bill Crow, the first head coach I worked for who walked and talked softly but carried a big stick. Gary Gray, who solidified my ideas about functional training. Al Goldis, my boss with the White Sox, who gave me the chance to innovate in pro baseball. Joe Vigil, the consummate professional, who taught me never to lower my expectations, because he would not allow it. Jimmy Radcliffe, who wrote the foreword, is the best athletic development coach I know. Gary Winckler, simply the best coach I know and a great friend. John Larralde, a loyal and true friend. Steve Myrland, a great friend who has been a continual source of ideas and great sounding board over the years. Kevin McGill, whose prodding and encouragement forced me to get this book done. Last but not least, my parents, who have been my inspiration throughout my life. I wish they were alive to read this. Their encouragement and sacrifice allowed me to get an education and achieve anything I have achieved in my life. Thanks, Mom and Dad.
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Foreword
I
magine, if you will, a system of continual progress toward improvement. This system is of a social nature, for it has exami ned the effects of location in the world, political climate, economic status, and importance to the community. This system is of a scientific nature, for it has examined the effects of physics, biology, anatomy, physiology, and mathematical principles that help shed light on how things can work. This system is of a competitive nature; it forever realizes that constant adjustments are necessary for achieving and maintaining success. Above all, this system is of a human nature; it understands that no person is perfect, no plan perfect, and no system perfect. The system maintains a continual use of checks and balances: self-check, self-critique, evaluate, reevaluate, and then move forward, onward, and upward. Now imagine a scenario that has you send someone out into the world to gather information. He or she would have to be someone with a critical eye for quality information. We must imagine someone who has an intense thirst for knowledge in any area that has an effect on our particula r field or endeavor. This person will continually gather information, store it, and refer to it for the purposes of raising levels of understanding. Imagi ne this person as someone who spans the globe to not only gather but bounce information off of different cultures, societies, programs, and activities. This person not only collects this information but uses it, applies it, evaluates it, and rates its usefulness to others. This person asks the tough questions in an attempt to truly understand the whys, whens, whos, and hows. Finally, imagine if this person could compile and condense this wealth of information into a refined, simplified reservoir of information. This person then disperses the information, blending the world’s best minds in the field. With Vern Gambetta and the text that he has written in the following pages, you do not need to imagine any longer. Having known Vern for three decades, I can assure you that the information you are about to read represents a true quest toward improvement in the world of athleticism. His quest has spanned many parts of the world, cultures, and training systems and culminated in a body of information that only the Internet could match. What the Internet won’t do is give you the deciphered version. The information in these chapters has been researched, used and observed, and applied in familiar contexts we can understand. The most important point that can be made about what lies in the following pages is that it truly is a highly thought out and planned out series
ix
