Derek M. Hansen
@DerekMHansen
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International sports performance and return-to-play consultant and educator.
Vancouver, BC, Canada
Joined February 2012
What’s the difference in the sprinting mechanics of an elite 15 year old soccer player and a mature track sprinter? Vertical force production, positive vertical displacement, resulting hip height and shorter ground contact times! Fatten your ellipse! @trueformrunner
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Most exciting part of the women's 5000m today @stevemagness was the finish beside the triple jumper! Great to see how he conserves momentum through the jump relative to the runners!
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Nice graphics on US Track and Field trials at Eugene, OR, for women's 100m opening rounds. Faster than most NFL players.
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For all the soccer people who think agility and ball handling is exceptionally more important than linear speed. 😆.
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Ground contact times as a signature to guide training. My latest diagram for an upcoming publication. Making good use of 120fps video during training and return to play process.
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Great pic and quote by Coach Radcliffe. Someone I met back in the 1990's and had an influence on me getting into the performance field.
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Best quote of the week (if not 2019) by @EricIdle last night!.
“I’m not worried about artificial intelligence. I’m worried about artificial stupidity.” - Eric Idle
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The high-low training approach was described in detail in a 1986 seminar by Charlie Francis when I was 17 years old @sweatscience. "Most athletes' fast is too slow, and their slow is too fast!" 32 years ago and people still have trouble with this concept.
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Always good to hear smart people tell it like it is, without pulling any punches. #alvermeil #highloads
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Posted this graphic on IG and it created some productive discussion. What would your recipe look like for improved sprint abilities? What proportions can make a difference?
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Mikiah Brisco wins the women’s 60m at the US Indoor Championships in 7.04 seconds.
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It's obvious that Steve Kerr is very secure with himself. It comes out in his positive approach to providing constructive feedback, not putting people down and not making it about himself.
We all should be so fortunate to have a coach or mentor feel about us the way that Steve Kerr feels about Steph Curry.
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@strengthofsci @ALTIS Powerlifter vs high school sprinter out of the blocks. 700lb deadlift vs 185lb deadlift. Simple physics. Oversimplification? Of course. But the video and stopwatch don’t lie.
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@EatSleepTrain_ @DHMov @spikesonly Circa 2001. "It is not the job of scientists to tell me how to train. It is the job of scientists to explain why - after the fact - what I do as a coach, refined through experience, actually works day-in and day-out!" CF
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Christian Coleman wins the US Indoor 60m in an easy 6.37 seconds!
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I liked Charlie Francis’ characterization of hamstring injuries and the causes behind them. “Most of this stuff is simply the result of bad training. Get the mechanics, intensities, volumes and recoveries sorted out and you’re good!” Pretty much sums it up! 😁.
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"To break the mark, he had to run 100m in 17.08 seconds 422 times in a row at a speed of 21.1kph (13.1 mph).". Way faster than any sports GPS average by a player during a game! Put up that dumb soccer GPS tweet again with peak velocity! 😂.
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After watching the unfortunate DQ of @DevonAllen13 last night, I thought about the great hurdlers who played pro football and the qualities that transfer nicely. Looking forward to seeing him play in the @nfl this season!
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Alternating high intensity days with low intensity days. Here are the parameters for high vs low intensity days (as it relates to running velocity) directly from the source.
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Often, not knowing where you are going is way more motivating & exciting than knowing where you are going. Create a path, don't follow one.
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Speed reserve is king. Love how Charlie simply breaks it down to simple mathematics. This need not be complicated. @AngeCoon
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This began five years ago. Anything worthwhile takes time & a long-term vision. #speed #ChiefsKingdom. "They all do the short acceleration sprints to improve on their speed and they all do some kind of plyometric drills to help with their explosiveness.".
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I found this video of the great triple jump legend, Viktor Saneyev, doing some field bounding drills. Fantastic combination of rhythm, explosiveness and fluidity all rolled into one. #PlyometricAnatomy. @SteveKennelly @HumanKineticsEU @HumanKineticsCA @HumanKineticsPE
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Laughable that people are taking credit for "load management" when Al Vermeil's load management for the Chicago Bulls' dynasty was training hard all year round. "We didn't rest anybody. We trained. We played more games than anyone else!" @AlVermeil .
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Been saying this for 30 yrs plus now. “The results suggest that sprint training was superior to NHE. only the sprint training was able to both provide a preventive stimulus and at the same time improve both sprint performance and mechanics.”.
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Here is my latest article on the increase in Achilles tendon injuries in sport and the general population.
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More evidence that hamstring & other soft-tissue injuries are heavily influenced by brain & athlete's perception.
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Why are people so quick to dump on S&C staff when injuries pop up? What about coaching staff who are implementing the workloads? Groundskeepers? What about the player? How about the player's person trainer? What role do medical staff have in the blame game?
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If I were to redraw Charlie Francis' motor unit diagram, I would now put maximal sprinting further to the left. http://t.co/1I7OQvhdq7.
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Resistance Training Practices of Sprint Coaches.Healy, Robin; Kenny, Ian C.; Harrison, Andrew J.
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Train all along the entire continuum, but placing emphasis on maximal efforts in the appropriate dosages at the right times is the key to creating these reserves and, ultimately, success in any sport. Train smart, not hard. 👍💪🙏.
The Speed Reserve effect is real, we can condition our athletes through other means. If we help an athlete raise their maximal velocity, sub-maximal efforts become less metabolic costly. Similar to the idea of raising 1RM in a lift. Credit to @DerekMHansen for the graphic!
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@ryanhorn45 - S&C program efficacy mistaken for recruiting, natural selection and talent.- Hypertrophy given more value than efficient movement, neuromuscular recruitment.- Bar speed given precedence over load and technique.- Running used for mental toughness and punitive workouts.
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For historical perspective, here is the chronology of the creation of the Motor Unit Involvement diagram I created with Charlie Francis back in 2002 (April 8). It was an ongoing discussion between us back then on where various activities fit along the continuum. @spikesonly
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Data from one of the men's 100m heats at the US Olympic trials. Interesting that not everyone peaks at 60m like we often assume. @spikesonly - Do you know how they are collecting this data (by what means)? Camera system, laser, other?
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College S&C coaches need to watch this. Don't wear your 12-14 hour days like a badge of honour.
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Coach @alvermeil and Horace Grant were a sensational team. Strong, powerful, agile and productive (as well as impervious to pizza). Glad to hear Coach Vermeil will be taking consults via @simplifaster soon @spikesonly! Take advantage of that young coaches! #invaluable #wisdom
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In many ways, the sprinting spike is mightier than the barbell when you truly know what you are doing. The central nervous system requirements of running at maximum velocity far outweigh…
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Isn't good training corrective, functional, applied & specific? Why must we over-articulate everything? Branding, marketing, insecurity?.
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I took some photos of athletes sprinting at my son's training session last week. I sent it to @spikesonly to see if he could identify the faster runners by simply looking at a photo. He encouraged me to post. Is one snapshot enough to provide coaching feedback or rank speed?
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Working with Charlie's family to edit and release unseen seminar footage - probably about 20+ hours worth. I'll be posting clips to give people an idea of what is available.
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Consecutive broad jumps are valuable for developing explosive power & eccentric strength. Use of elastic bands around the hips can encourage significant concentric output, but also reduce horizontal eccentric stresses on landing.#plyometricanatomy @SteveKennelly @HumanKineticsCA
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Is it just me or was that the most benign looking non-contact knee injury you’ve ever seen? MetLife turf monster? @Hewett1Tim
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The 100m is about as much an "arms race" as it is a "legs race" despite what research can discern. More from Charlie and @angelacoon
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If you ever get a chance to see Al Vermeil speak, jump at the opportunity. This was a presentation on speed, but the value of what was said in his introduction is priceless. @AlVermeil .
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Stuff like this give S&C coaches a bad rep. How does this fit into calculation of training load or specificity? No art of coaching here.
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I love showing this video. No coaching. Just young kids racing. 1st place has better elastic qualities compared to others. His technique reflects that. No elaborate strength training here. No sleds. No squats. Frontside & down. Natural selection in effect.
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Re-reading Charlie Francis’ writings and came across a brilliant programming quote:. “I think you often have to think about what doesn’t have to be there rather than what does.”
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Brief ground contact time, cyclical, relaxation, mobility. Pure Signal!.
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Purely coincidence, but I did write this article on Achilles tendon ruptures last month.
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Interviewing @AlVermeil right now with Rob Panariello about his approach and philosophy, and what he did with the @chicagobulls to get to the #LastDance -- Great man, great coach, great leader! More to come! @spikesonly #pearlsofwisdom #justtrain #organizations #strength
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@Power_LiftSport @Coach_Alejo @DylHicks @WSWayland @MikeYoung @KenClarkSpeed I'm pretty much done arguing the point. I train all of my athletes with linear speed approaches and they continue to dominate on the field/court/ice etc with less injuries. I encourage others to continue down the agility, speed ladder, sand-workout path, as I enjoy the advantage.
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Interesting that everyone is so enamoured with velocity based training, but nobody wants to run fast in training. #speedhypocrisy.
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Don't develop a weight program for speed. Develop a program in the weight room that supports your actual speed training efforts.
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The ins-and-outs of ins-and-outs by Charlie Francis. Don't believe I've heard a better explanation @angelacoon
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Vary up your ground contact strategies to work the foot and lower leg over a different range of scenarios. @spikesonly
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Charlie Francis' thoughts on the role of sport scientists. Wise word from a wise man. #instincts #trustyoureyes @Pacific_G_Rim
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Yet another good reason to learn from @alvermeil and the experience and wisdom he brings to the table. #passsion #ability #happiness @simplifaster
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“Speed ladder and sport specific agility courses being offered by me tomorrow.”.
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Fabulous to hear about and see in-person @KBolton_18 @TCUFootball applying my methods with current players and future @NFL stars like @yodere11. Nothing like the effects of high-intensity conditioning provided by sets of 10x10 yards.
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Who needs sport science when we know that burglars don’t pull hamstrings and monkeys don’t get cramps. @giuseppegueli @cedricunholz
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Doing a Monday morning debrief with @MovementMiyagi on some of the injuries from the weekend in the NFL and he sent me a video of the Mike Hughes injury. Reminded me of my conversation with @LorenLandow on the contribution of the turf to knee injuries. Great stuff!
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I would love to see an elite 100m race where every competitor would be required to wear Air Monarchs. Any thoughts on the winning time?
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My diagram on planning to optimize quality of work & limit the negative impacts of accumulated fatigue.#highmedlow
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@Elitefts_EduDir This is what I have been presenting on for years. Proof is in the pudding. http://t.co/lHkepAO8rR.
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Monitoring in sport is only useful if the data is actionable. You can still get shivved in a monitored prison yard if the guards don't care.
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"Lighter sled loads (<40% BM) seem to be more adequate to improve speed ability without provoking drastic changes in the unloaded sprinting technique, whereas heavier loads may be more suitable for optimizing horizontal force production.".
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My latest article: "Sprint Training - The Complete Training System". Guaranteed to create some controversy.
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This is one of my favourite fitness tests as introduced to me by one of the pioneering coaches in plyometrics, Donald Chu! Here is an excerpt of his presentation at the recent @nsca National Conference last week.
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I love it when athletes exhibit exceptional qualities that cannot be directly coached, drawn up on a whiteboard or prescribed in a drill! #NFL #athleticism @Coach_BrettB @greenfeetPT @MovementMiyagi
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This reminds me of how the performance, rehab and fitness fields keep trying to come up with new exercises all the time. More creative pricks aren’t better. 😆.
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When a team or organization approaches me about getting faster, we first discuss their commitment around creating a “Culture of Speed.” It’s not just about exercises, reps or programming. It’s about everything from coaches, to personnel, to rehab and overall team philosophy.
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This is one of the most important lessons taught to me by Charlie Francis. "Don't let anyone else convince you that what you are seeing with your own eyes isn't true!" . More invaluable lessons available via the 2001 video series at:.
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New article by Rob Panariello on the myth of how to develop mental toughness in athletes.
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@YorkStrength17 @CoachJoeyG Applies to all sports. Watch, monitor and measure. Provide context.
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Also known as the “Headmill”. Soon to be followed by the curved headmill and the overspeed headmill.
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@spikesonly Everyone is ‘managing’ player load in pro sports. But the lack of adequate off-season training creates a scenario akin to managing a bank account with a negative balance. Players are overdrawn by mid-season and servicing debt from there on.
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Don't think about sprinting faster, just do it. #charliefrancis @angelacoon . "Any input you have into the ground support phase will be negative."
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Sifting through my video archives & found an exceptional presentation by Dr. Loren Chiu on "Specificity of Training" from 2008. It should be an educational staple for all coaches. "Specificity is the greatest fraud perpetrated in sport science!".
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"Screening is coach. Coaching is screening. Great. Let's coach!" @PfaffSC I certainly think he's on to something! Fitting that Coach Pfaff's presentation was right after mine!
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Myself & numerous other sprint coaches have had athletes accumulate over 50,000 meters of high speed sprint volume (training and competition) per year over decades, yet only have a handful of hamstring injuries to report. So what are other sports missing?.
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@xpe_sports It’s a well known fact in guru-dom that if you combine two negatives, you get a positive! 😂🤦♂️.
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Being a parent has been more educational than being a coach. My son does amazing things that I cannot take credit for, nor has he specifically prepared for them. It just happens. And, it's so much more enjoyable when I can't take credit for it! #interception
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"If everyone had a college degree, the result would be not great jobs for all, but runaway credential inflation. Trying to spread success with education spreads education but not success.".
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Just treat athletes as people. Talk to everybody. You're all part of the team. Wise words from the legend, @alvermeil Can't wait for @SimpliFaster and @spikesonly to post the full interview portions. #thelastdance #michaeljordan #DennisRodman
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Charlie Francis quote on the delivery of force in sprinting.
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If sport science tech was disinvented tomorrow, how good of a practitioner would you be? Love tech, but we all need to ask this question.
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High performance coaches using YouTube for training ideas is like surgeons watching ER & Gray's Anatomy for surgery tips. Go to the source.
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Simplicity doesn’t sell. It should be self evident that the path to enlightenment must not be riddled with confusion and a complex sales pitch. Thanks to @AngeCoon for helping me scrape together a collection of archived footage.
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"Both bilateral and unilateral training improved maximal lower-body strength and sprint acceleration. However, the BIL group demonstrated superior improvements in COD performance.".
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Highlights the perils of long layoffs away from the specific demands of practice and the game itself. Either you are ON or you or OFF. And make sure you don't flip the switch. Dimmers work better for these cases @spikesonly .
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