Koen Bellemans

Sprint/hurdle coach for athletify track team • Performance coach at gritbelgiansportsclinic •

[Jonas Dodoo @EatSleepTrain_]

This is my fave acceleration drill, and it will NOT make you faster!

⛔️The classic wall drill doesn’t work. It just make your hips tired.

Coaches around the world swear by them.

We have all been doing them forever , because the angle mimics acceleration.

When in all honesty, it’s just an inclined plank/hip flexor exercise.

💡So here’s what we reflected on💡

We asked …

🙋🏼‍♀️“what is a major output required in an acceleration?”

💡Well that had to be …
“Horizontal Projection of your center of mass”.💡

Classic wall drill doesn’t have ANY hip projection.

Horizontal body angles are the “EFFECT” of acceleration, but we wanted to have something that worked on the “CAUSE”?

🤨So what’s routed in the CAUSE?

✅Disciplined hip extension✅

🙋‍♂️ What does that look like?

💡Shin discipline with trunk discipline allows one to utilise Lombards paradox💡

🙋🏿‍♂️What’s that ….?

💡Where the hamstrings & the quads contract TOGETHER rather than in an agonist -antagonist relationship💡

Said differently hip extension can result in knee extension, if the shin ceases to rise nore fall.

✅Co-contractions to maximise joint coupling✅

💡Co-ordination and timing of triple joint extension is far more important than the completion of triple joint extension.💡

We have all been too concerned with the destination (full triple joint extension), without locking in on the journey ( joint coupling/coordination )

🙋🏿‍♂️Will this drill make you faster?

⛔️Nope! No drill with low speed and low force will have Primary Transfer to sprinting.

💡But it will have Tertiary Transfer. Use the drill to feel efficient hip extension, with trunk and shin discipline.💡

📝Learn how it feels to have naughty knee roll,then how it feels to correct it.

📝Learn how your ankle stiffness allows for more explosive hip extension , how reactivity feeds your projection.

♻️Use this drill to create more space in your hips to hinge efficiently , setting the tone for prowler pushing , sled runs and acceleration work.

TEACH in the gym and then ,TRAIN on the grass. Far simpler way to coach acceleration to team sports players.

If you made it this far…

Coaching Eye Quiz 👁️

Can you tell the difference between the start and end of the video?

@lee_jair

[Cathal Dennehy @Cathal_Dennehy]

Noah Lyles has had just about enough of US sports teams calling themselves world champions.

[Les Spellman @les7spellman]

Been waiting forever for this! @1080motion !! Retweet if you want one 🗣️ — battery powered, weighs 25kg, smooth… up to 40kg of resistance…

[Michael Johnson @MJGold]

Athletes. It’s great to be humble but YOU deserve some credit too in the post race interview, for the hard/smart work you’ve done. Instead of simply “I just trusted in God” or “I just listen to Coach.”

[Vernon Griffith, CSCS*D @VernonGriffith4]

Exercises are ingredients…you may love their taste, even their texture, but that doesn’t mean they fit in all of your recipes.

[Koen Bellemans @koenbellemans]

@robertoblake 5 to 8h for a 10 tot 12 minute video

[Melanie McQuaid @MelanieMcQuaid]

In case there’s still confusion👇

[Average Rob @AverageRob]

Gewoon blijven knallen.

[Koen Bellemans @koenbellemans]

@basvanderhout @arjenlubach heeft er een mooi stukje over gemaakt https://t.co/qsVWmA4g3A

[Average Rob @AverageRob]

En wat als De Warmste Week dit jaar ten voordele was van de horeca & eventsector?

Voor zij die al jaren rond deze periode massaal evenementen organiseren om geld in te zamelen voor andere goede doelen.

[Asker Jeukendrup @Jeukendrup]

Have you watched game changers? I did and reviewed the science in it. Read on https://t.co/QhCXs6qdaz

[Koen Bellemans @koenbellemans]

@seancannell Still make them in canva. I would love to see a video of how you make yours in photoshop. 👍🏼👊🏼

[Koen Bellemans @koenbellemans]

@seancannell Shoe dog by phil knight. I’m really enjoying it. 🏃🏻‍♂️

[Koen Bellemans @koenbellemans]

@NepentheZ @Nick28T Got this beauty decent box to box TOTS worthy

[𝙅𝙊𝙎𝙃 𝙕𝙀𝙍𝙆𝙀𝙍 @ZerkaaHD]

Just a thought process on Article 13.

What if we just band together and launch our own internet provider, that automatically works as a VPN and shows you as being outside of the EU?

We could all just virtually move to the USA.

Sidenet Launching Early 2020.

[Koen Bellemans @koenbellemans]

@Nick28T Nutella is life! ❤️

[Koen Bellemans @koenbellemans]

@SofieBellemans Doen sofie, u ouders gaan er wel oke mee zijn. 😂

[Koen Bellemans @koenbellemans]

@ALTIS Already read through it. Very good and comprehensive Ebook. 👍🏼 Looking forward on doing this with some athletes. 🏃🏻‍♂️

[Koen Bellemans @koenbellemans]

@Nick28T Is he on the field? Didn’t notice him 🧐