The following is an outline of technical training guidelines used within the SportsFit Training Program.

SportsFit DVD - Feel the Power

For further explanation of these methods and techniques, see the SportsFit DVD “Feel the Power” TM 2008.

SportsFit Training is designed for anyone who wants optimal change in their health and fitness levels, and the program provides those measurable and perceivable goals.


Definition of Speed: When we say speed you may think of an athlete, but we
use it as a measurement of functional health.

Speed = Stride length x stride frequency

Basic methods of improvement:

  • Run (get in shape)
  • Weight training
  • Plyometrics (core work)
  • SportsFit (speed, strength and endurance conditioning training program)
  • Strengthening muscles for improved stride length

Plyometric Examples:

SportsFit DrillsBounding (3 types)
Double leg
Single leg
Alternate leg

Limit ground contact time
Double leg jumping 10 xs
Single leg hops
Bambi type bounding
(Note: sprinting is a plyometric drill and relies on one’s individual leg strength.)

Bridge: (Japanese Budo training method) (Zen Taore) An isometric, dynamic tension exercise for core muscle integration.

Lift alternate legs
Lift right/left arm
Bridge side lift leg
Bridge on back lift leg – while bracing on (exterior) arms behind back.

Slight Lean Forward: This posture helps overcome inertia and gets you moving forward.

Stretch Reflex: Using elastic response of the mechanics and propriocepter mechanics. Works like a coiled spring by storing up compressed energy, waiting to explode out when you accelerate.

  • Harness this for power plyometrics
  • (Orthotics) All neuromuscular, neuron mental and complex motor skills work requires correct biomechanics
  • Hammer back the elbows (hikite) The muscle will contract much quicker and stronger if it has been stretched. The stretch reflex and tendon can respond this way.