Jackrabbit Acceleration
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BACKGROUND
Jackrabbit Acceleration is a supplemental sports training program available to SDSU and area high school athletes. As a branch of the world renowned Frappier Acceleration Network and through sponsorship from Avera McKennan in Sioux falls, Jackrabbit Acceleration was founded in May, 2002. Since that time many SDSU and Brookings area athletes have taken adventage of increasing their overall athleticism through Frappier training methods.
The program is based on years of extensive research by founder John Frappier. As an exercise physiologist, Frappier has the training and knowledge of how the body performs under physical exertion. He and the research staff at Frappier Acceleration conduct continual research to determine precise motions, intensity levels, duratrion and intervals of workout that will help build speed.
During the standard 24 session program, one will strengthen specific muscles that deliver quick forward, lateral and backward motion. One will also be able to maintain sprint velocity longer due to your body being able to recover more quickly from intense bouts of activity. Equally important are the changes to your neuromuscular system in which specific nerves will be conditioned to activate fast and forceful muscle response during competitive play. The end result is a more self-confident athlete who is ready to perform at a higher level.
PROGRAM COMPONENTS
Running - Completing the running program on the Super Treadmill helps athletes achieve: increased maximum sprint speed, anaerobic endurance, improved sprinting biomechanics, increased aerobic base for long-distance running, increased body balance and awareness, improved body composition and enhanced self-esteem, all of which contribute to speed, endurance and overall athletic success. The Super Treadmill has a top speed of 28 mph and an incline of 40%. By adjusting the speed, incline and interval time on the treadmill, stride length and stride frequency, the two major components to running faster, are developed.
Sprintcords - These patented cords are used in conjunction with the Super Treadmill to progressively load specific muscles that benefit speed. Running speed is improved by progressively loading the hip flexors, then the quadriceps, through their entire range of motion until the maximum power is reached. Sprintcords can be applied to the arms and legs to intensify a workout. They can build powerful motion into every athlete's sport.
Plyometrics - The plyometric program is designed to help you improve your power, quickness, coordination, core stability, balance and awareness of your body position through multi-directional exercises. To accomplish this, athletes complete a series of specially designed floor patterns where quickness and accuracy of the activity is emphasized. Power and explosion is developed by jumping over foam blocks and boxes of different heights all while focusing on balance and body awareness.
Sport-Specific Cord Training - Resistance cord training is used to improve sport specific skills such as throwing and hitting for baseball and softball. Throwing velocity and range are increased as well as hitting with more power for these sports. Soccer players as well as football kickers and punters can increase their leg strength to kick the ball farther and with more power by completing the cord training.
Strength Training - A combination of lower body and upper body exercises are included in the program to give the athlete total overall strenght training. The plyo press is a machine designed for the distinctive combination of developing absolute leg strength and explosive leg strength. The machine is designed in such a way that single and double leg presses and jumps can be performed all while minimizing stress to the low back and leg joints. The Pro Multi-Hip is a lower extremity exercise device designed to strengthen the hip flexor, extensor, abductor and adductor muscle groups. It has the capacity to function as a very high intensity, high loading exercise machine for healthy athletes and as a very low intensity, low loading station for rehabilitation of both the hip girdle and lower extremity. Upper body exercises are performed using a combination of free weights and machines designed to target the chest, shoulders, back and arms.
Strength training builds a proper strength base for our rigorous performance enhancement program. An individualized strength training program is developed for each athlete participating in the Frappier Acceleration Program. High School athletes may use a combination of their high school strength training program and Acceleration strength training if they choose.
PROGRAM INFORMATION
The traditional program consists of a pre and post test, 24 workouts, traning three times per week for about 1 1/2 hours per session. Customized programs are available that may be shorter or longer based on the athlete. After completion of the program, maintenance programs are available to maintain the conditioning already achieved.
The ideal time to start the program is approximately 9-11 weeks before the start of the season and programs run year round. Hours are from 8:00am to 6:30pm Monday through Friday unless a special appointment is made. Training takes place at the Stanley J. Marshall HPER Center room 105 on the campus of South Dakota State University.
CONTACT INFORMATION:
Jackrabbit Acceleration
Stanley J. Marshall HPER Center - Room 105
South Dakota State University
Box 2820 (16th Ave. & 11th St.)
Brookings, SD 57007-1497
Phone: (605) 688-4990
WEBSITE: Frappier Acceleration [External Hyperlink]
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