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PhilosophyThe SBCC Athletic Development Model © The SBCC method is based on a 5 Tier Training System – each successive tier is based upon the previous tier and mastery of each quality/component in that tier. All training components can be trained concurrently but the emphasis on each will vary depending upon the tier and time of year. Tier I
Tier II
Tier III
Tier IV Tier V Postural Re-alignment – Optimal
performance qualities cannot be reached without correct posture.
Improper length-tension relationships can adversely affect performance and
can lead to injuries. Flexibility and re-education work form the basis of
this component. Basic Loco-motor skills –
Today's athletes suffer from extremely weak loco-motor skills. Technology and early sport mastery have contributed
to this fact. All complex sport skills are based upon basic skills such
as running, hopping, skipping, and shuffling to name just a few.
Continuous warm-ups and games form the basis of this component. Nutrition – Modern day society has also
affected our nutritional habits. Fad diets and super-sized portions flood
our society and confuse athletes regarding proper nutritional habits
for performance. This component is primarily educational and is taught
with pro-active methods such as games, questionnaires and handouts. GPP/Foundation Work – Work Capacity is
your level of fitness you possess. This is one of the most important
qualities of sports performance training. Work Capacity forms the
foundation of all training that will follow. Without a sufficient amount
of fitness, higher quality skills will be performed improperly and can
lead to injuries. A high work capacity allows us to recover quickly from
training and work at high intensities for prolonged periods of time.
Another benefit of foundation work is the development of tendon and
ligament strength. It is known that muscles tend to get stronger faster
than the connective tissue. This component is vital in the prevention of
soft tissue injuries. Circuits and Tempo Runs form the basis of this
component. Core Stability and Strength
– All movement begins at the core. The muscles of the core/torso are
recruited prior to the limb musculature to help stabilize the spine.
Once the spine is stabilized, our limb movements will be stronger and more
efficient. Once again, societal factors have decreased the amount of work
performed by our core. Too many activities are performed sitting down or lying down which
can inhibit and detrain our core musculature. Stability exercises and
Medicine Ball Work form the basis of this component. Force Reduction (FR) – Most athletic
injuries occur when athletes are attempting to reduce force or perform
braking actions. Athletes must first learn how to absorb and reduce force
before they work on applying or producing force. Learning how to use one’s
bodyweight also plays a key role in force reduction. Most sporting
actions occur with one’s bodyweight and very little external load. It is
vital that one learn how to reduce force with their bodyweight before
introducing external loading. If you cannot control your bodyweight, you
have no business using forms of external loading. This includes reducing
force in all 3 planes of movement. Balance and Bodyweight exercises form
the basis of this component. Force Production (FP) – One of the
goals of training is to improve the ability of a muscle to produce force.
This increased ability to produce force means that sporting movements can
be accomplished faster and with less effort than before. Absolute Force
Production is related to maximal strength, while Relative Force Production is in proportion
to one’s bodyweight. This also includes producing force in all 3 planes of
movement. Free Weight Training and Maximal Strength methods form the
basis of this component. Starts/1st Step Training
- As the level of athletic competition increases, speed becomes a more
determining factor for success. Speed and movement are initiated in the first couple of
steps. The first step of a movement can set up one for success or
failure. This 1st step includes training in all 3 planes.
Ladder/footwork drills, and starts form the basis of this component. Recovery/Restoration Techniques
– At the conclusion of a training session, fitness levels decrease due to
acute fatigue. It is during rest that fitness improves and ideally
rises to a level higher than that of the previous training session. The amount of
time needed to fully recover varies depending upon the athlete, the
training session, recovery methods, and other means. Using properly
devised recovery routines can decrease this time interval and increase
fitness levels sooner to improve performance. This component is one of
the most over-looked details in most training programs. Many
people tend to focus on what will occur during the session, but what
occurs after will determine how the athlete adapts, and how quickly this
adaptation takes place. Flexibility and various forms of massage form the
basis of this component. Rate of Force Reduction (RFR) – Most
athletic movements occur at high speeds and need to be trained in this
manner to reduce injuries and improve performance. The difference between
this and the previous sessions of FR is the rate at which FR occurs in
training. The exercises and techniques used will occur at higher speeds
to mimic the demands that occur in sport. Athletic injuries primarily
occur during FR at high speeds and in the transverse plane. Therefore
training should include RFR in all 3 planes. Plyometrics, various agility
drills (emphasizing deceleration) and shuttles form the basis of this
component. Acceleration Training – Most athletic
movements occur quickly and over short distances. Acceleration is the
ability to overcome inertia at high velocities. The faster this inertia
can be overcome, the more successful the athlete. Acceleration occurs
until about 40-60 meters, or 4-6 seconds. Athletes must be able to
quickly move over these types of short duration and distances in all 3
planes of movement. Resisted movements and short sprints form the basis
of this component. Pre-Season Preparation – The pre-season
requires a high amount of the qualities that were previously developed.
Fitness is of utmost importance because practice time should not be wasted
upon developing fitness. It should be geared towards developing skills
and strategies. That is why it is vital to develop and maximize a high level of fitness
involving the previously developed qualities. Multi-planar circuits and Power Endurance circuits form the basis of this
component. Rate of Force Production (RFP) –
Athletic movements occur at high speeds and require high amounts of
force. The difference between this and the previous sessions of FP is the
rate at which FP occurs in training. The exercises and techniques used
will occur at higher speeds to mimic the demands that occur in sport. The
RFP must be as specific to the demands of the sport as possible and should
occur in all 3 planes of movement. Plyometrics and Contrast training form
the basis of this component. Speed Training – Speed is one the most
elusive and sought after qualities of performance. When we refer to speed
training, our main goal is to enhance the contraction ability of the
muscle fibers and recruitment of the CNS. In most team sports, top speed
is very rarely obtained. It is expressed in “highlight” plays, and even
though it is more important to train the “fundamental” plays, this quality
must not be overlooked. Speed Training is the next step in our movement
progression, which is geared towards improving mechanics and reducing
injury. Longer Sprints, and various chase sprints form the basis of this
component. Pre-Season Training
– The pre-season may arguably be the most important time of the season.
This is the time of the year that game plans and strategies are put into
place. This is the time of the year when the most “sport-specific” work is conducted.
Much of training should be spent on slightly improving qualities obtained
during the off-season, and focusing on injury prevention measures.
Sport Specific Conditioning and injury prevention modalities form the
basis of this component. ©2004 S B Coaches College, LLC. All Rights Reserved
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