„CHAOS‟

Sport-Speed Training

Robert dos Remedios, MA, CSCS, SCCC

College of the Canyons
 To the CSCCa for having me
 To Perform Better for supporting me
 To ALL OF YOU for being here!
 To all the coaches, mentors, teachers
that have helped me over the years
 What type of coach are YOU?! (Alwyn Cosgrove)
 Filter!
 “Most people don‟t want to hear
new stuff…they actually want
to hear things that validate the
stuff they are already doing”
-Mike Boyle-
 Change is GOOD!!
 If you‟re not fired-up about this
weekend….
 THINGS TO COME….

1. Reasons for CHAOS

2. How to Progress to CHAOS
3. Training Drills you can use
TOMORROW
4. How to integrate CHAOS-style
training into your programs

**SOUND – CLOSED CLIP**

**SOUND - OPEN CLIP**
Conscious to subconscious
Have unpredictability
Active to reactive
Open drills
Slow to fast
 CLOSED DRILLS
• Traditional agility drills (closed) are characterized as
programmed….Patterns can be mastered due to
lack of reactive demands
• The ‘trainability’ of these types of drills does not
adequately address the processing that needs to
occur (very quickly!) in unforeseen situations
• Do not provide necessary stimulus to promote ‘real
life’ reaction time training that is essential for sport-
speed development
**SAND LINES CLIP**
 OPEN DRILLS
• Non-programmed. Requires that a trained motor
pattern react and adapt to a new and unforeseen
situation (Plisk, 2000)
• Can be easily made very specific to actual sport
demands
• Most sport teams use open drills during pre-
competition warm-ups…why?
• Anticipation and reactive ability can develop with
PRACTICE
**VBALL RABBIT CHAOS CLIP**
 What is CHAOS training?!
• Using „open‟ drills. Providing outside stimulus for
athletes to recognize, process, and react to
• Training as close to the ACTUAL speed demands
of sport as possible
• Developing the decision-making / reaction time
process in a chaotic environment (SPORTS!)
• Breaking the “trainability” patterns that often
come with traditional „closed‟ agility drills
**BBALL RABBIT CHAOS CLIP**
 And the
Researchers
Say…..
The Effect of Technique Change on Knee Loads during Sidestep Cutting.
APPLIED SCIENCES
Medicine & Science in Sports & Exercise. 39(10):1765-1773, October 2007.
DEMPSEY, ALASDAIR R. 1; LLOYD, DAVID G. 1; ELLIOTT, BRUCE C. 1; STEELE, JULIE R. 2;
MUNRO, BRIDGET J. 2; RUSSO, KYLIE A. 1

Abstract:
Purpose: To identify the effect of modifying sidestep cutting technique on knee loads and predict what
impact such change would have on the risk of noncontact anterior cruciate ligament injury.
Methods: A force platform and motion-analysis system were used to record ground-reaction forces and
track the trajectories of markers on 15 healthy males performing sidestep cutting tasks using their normal
technique and nine different imposed techniques. A kinematic and inverse dynamic model was used to
calculate the three-dimensional knee postures and moments.
Results: The imposed techniques of foot wide and torso leaning in the opposite direction to the cut
resulted in increased peak valgus moments experienced in weight acceptance. Higher peak internal
rotation moments were found for the foot wide and torso rotation in the opposite direction to the cut
techniques. The foot rotated in technique resulted in lower mean flexion/extension moments, whereas the
foot wide condition resulted in higher mean flexion/extension moments. The flexed knee, torso rotated in
the opposite direction to the cut and torso leaning in the same direction as the cut techniques had
significantly more knee flexion at heel strike.
Conclusion: Sidestep cutting technique had a significant effect on loads experienced at the knee. The
techniques that produced higher valgus and internal rotation moments at the knee, such as foot wide,
torso leaning in the opposite direction to the cut and torso rotating in the opposite direction to the cut, may
place an athlete at higher risk of injury because these knee loads have been shown to increase the strain
on the anterior cruciate ligament. Training athletes to avoid such body positions may result in a
reduced risk of noncontact anterior cruciate ligament injures.

(C)2007The American College of Sports Medicine

Med Sci Sports Exerc. 2001 Jul;33(7):1176-81. Related Articles, Links

Anticipatory effects on knee joint loading during running and cutting maneuvers.

Besier TF, Lloyd DG, Ackland TR, Cochrane JL.

Department of Human Movement & Exercise Science, University of Western Australia, Perth, Australia.

PURPOSE: To determine how unanticipated performance of cutting maneuvers in sport affects the external loads
applied to the knee joint and the potential risk for ligament injury. METHODS: A 50-Hz VICON motion analysis
system was used to determine the lower limb kinematics of 11 healthy male subjects during running and cutting
tasks performed under preplanned (PP) and unanticipated (UN) conditions. Subjects performed the UN tasks in
response to a light stimulus on a target board. A kinematic model was then used in conjunction with force place
data to calculate the three-dimensional loads at the knee joint. RESULTS: External flexion/extension moments at
the knee joint were similar between PP and UN conditions; however, the varus/valgus and internal/external
rotation moments during the UN cutting tasks were up to twice the magnitude of the moments measured during
the PP condition. CONCLUSION: Cutting maneuvers performed without adequate planning may increase
the risk of noncontact knee ligament injury due to the increased external varus/valgus and
internal/external rotation moments applied to the knee. These results are probably due to the small
amount of time to make appropriate postural adjustments before performance of the task, such as the
position of the foot on the ground relative to the body center of mass. Subsequently, training for the
game situation should involve drills that familiarize players with making unanticipated changes of
direction. Practice sessions should also incorporate plyometrics and should focus on better interpretation of
visual cues to increase the time available to preplan a movement.

**CHAOS BLOOPER CLIP**

Gender Differences in the Kinematics of Unanticipated Cutting in Young Athletes.
Applied Sciences
Medicine & Science in Sports & Exercise. 37(1):124-129, January 2005.
FORD, KEVIN R. 1; MYER, GREGORY D. 1; TOMS, HARRISON E. 1; HEWETT, TIMOTHY E. 1,2

Abstract:
Purpose: Anterior cruciate ligament (ACL) injuries occur at a greater rate in adolescent females compared
with males who participate in the same pivoting and jumping sports. The purpose of this study was to
compare knee and ankle joint angles between males and females during an unanticipated cutting
maneuver. The hypotheses were that female athletes would display increased knee abduction, increased
ankle eversion and decreased knee flexion during the unanticipated cutting maneuver compared with
males.
Methods: Fifty-four male and 72 adolescent female middle and high school basketball players volunteered
to participate in this study. Knee and ankle kinematics were calculated using three-dimensional motion
analysis during a jump-stop unanticipated cut (JSUC) maneuver.
Results: Females exhibited greater knee abduction (valgus) angles compared with males. Gender
differences were also found in maximum ankle eversion and maximum inversion during stance phase. No
differences were found in knee flexion angles at initial contact or maximum.
Conclusion: Gender differences in knee and ankle kinematics in the frontal plane during cutting
may help explain the gender differences in ACL injury rates. Implementation of dynamic
neuromuscular training in young athletes with a focus on frontal plane motion may help prevent
ACL injuries and their long-term debilitating effects.

(C)2005The American College of Sports Medicine

Effect of Gender and Defensive Opponent on the Biomechanics of Sidestep Cutting.
APPLIED SCIENCES
Medicine & Science in Sports & Exercise. 36(6):1008-1016, June 2004.
MCLEAN, SCOTT G.; LIPFERT, SUSANNE W.; VAN DEN BOGERT, ANTONIE J.

Abstract:
MCLEAN, S. G., S. W. LIPFERT, and A. J. VAN DEN BOGERT. Effect of Gender and Defensive Opponent on
the Biomechanics of Sidestep Cutting. Med. Sci. Sports Exerc., Vol. 36, No. 6, pp. 1008-1016, 2004.
Purpose: Anterior cruciate ligament (ACL) injuries often occur in women during cutting maneuvers to evade a
defensive player. Gender differences in knee kinematics have been observed, but it is not known to what
extent these are linked to abnormal neuromuscular control elsewhere in the kinetic chain. Responses to
defense players, which may be gender-dependent, have not been included in previous studies. This study
determined the effects of gender and defense player on entire lower extremity biomechanics during
sidestepping.
Methods: Eight male and eight female subjects performed sidestep cuts with and without a static defensive
opponent while 3D motion and ground reaction force data were recorded. Peak values of eight selected
motion and force variables were, as well as their between-trial variabilities, submitted to a two-way (defense x
gender) ANOVA. A Bonferroni-corrected alpha level of 0.003 denoted statistical significance.
Results: Females had less hip and knee flexion, hip and knee internal rotation, and hip abduction. Females
had higher knee valgus and foot pronation angles, and increased variability in knee valgus and internal
rotation. Increased medial ground reaction forces and flexion and abduction in the hip and knee occurred with
the defensive player for both genders.
Conclusions: A simulated defense player causes increased lower limb movements and forces, and
should be a useful addition to laboratory protocols for sidestepping. Gender differences in the joint
kinematics suggest that increased knee valgus may contribute to ACL injury risk in women, and that
the hip and ankle may play an important role in controlling knee valgus during sidestepping.
Consideration of the entire lower extremity contributes to an understanding of injury mechanisms and may
lead to better training programs for injury prevention.

(C)2004The American College of Sports Medicine

Influence of Gender on Lower Extremity Segment and Joint Coordination During an Unanticipated Cutting Maneuver
[Annual Meeting Abstracts: A-20 - Free Communication/Slide: Sport Biomechanics]
Pollard, Christine D.1; Heiderscheit, Bryan2; Davis, Irene McClay FACSM3; Hamill, Joseph FACSM4
1University of Southern California, Los Angeles, CA.
2University of Wisconsin-Madison, Madison, WI.
3University of Delaware, Newark, DE.
4University of Massachusetts, Amherst, MA.

Email: cpollard@usc.edu
(Sponsor: Joseph Hamill, FACSM)
0091

Biomechanical research has begun to investigate gender differences in hip and knee joint mechanics during dynamic lower
extremity tasks in an attempt to identify factors that may predispose females to various lower extremity injuries (i.e. anterior
cruciate ligament injury and patellofemoral pain syndrome). Studies that have investigated lower extremity coordination variability
have suggested that increased variability provides a greater level of flexibility in task execution. Therefore, it is of interest if
genders demonstrate differences in joint coordination variability during the execution of a dynamic task similar to tasks
experienced during athletic participation. PURPOSE: To investigate gender differences in the variability of lower extremity
couplings during an unanticipated cutting maneuver. METHODS: 3-D kinematics were collected on 24 healthy collegiate soccer
players (12 females and 12 males) while each performed an unanticipated cutting maneuver. The following intralimb couplings
were evaluated based on potential high risk loading patterns identified in the in vitro literature: thigh rotation (rot)/leg rot; thigh
abduction-adduction (abd-add)/leg abdadd; hip abd-add/knee rot; knee flexion-extension (fix-ext)/knee rot; knee fix-ext/hip rot. A
vector coding technique applied to angle-angle plots was used to quantify the coordination of each coupling. The average
between trial standard deviation of the coordination pattern during the initial 40% of stance (deceleration phase) was used to
indicate the coordination variability. Independent t-tests were used to determine differences between genders in coordination
variability for each coupling. RESULTS: Females demonstrated decreased variability in 4 key couplings. These consisted of 32%
less thigh rot/leg rot variability (p = 0.04), 40% less thigh abd-add/leg abd-add variability (p = 0.01), 44% less knee fix-ext/knee rot
variability (p = 0.05) and 43% less knee fix-ext/hip rot variability (p = 0.05). Pattern variability for the hip abd-add/knee rot coupling
did not differ between groups. CONCLUSIONS: These gender differences in variability of lower extremity
coordination may underlie the increased incidence of certain lower extremity injuries in females. If
females exhibit less flexible coordination patterns during athletic participation, they may have
decreased ability to adapt to the frequent external perturbations incurred during play. These
perturbations applied to a less flexible system may result in acute injury or lead to micro-trauma
resulting in a predisposition to injury.
©2004The American College of Sports Medicine
 HOW GOOD ARE YOUR
BRAKES?
• Deceleration is often overlooked during training
• Decreased yielding time (amortization phase) can
greatly influence sport-speed
• Most injuries occur during the deceleration and
stopping phase of sport performance
• Coaches need to address an athlete‟s ability to stop
from both a strength and technique standpoint
• YOU NEED TO TRAIN DECELERATION !!!
• Will you be able to stop when you DON‟T KNOW you
have to stop?!?!
 Let‟s test those BRAKES??!!!

•Landings!
•Hop and stops, Jump & sticks
•Forward, Backward, lateral
•90, 180, 360 degrees!
•Add boxes, weighted vests, additional
load via bands etc.
**RB BRAKES I CLIP**
**RB BRAKES II CLIP**
**RB BRAKES III CLIP**
 CHAOS Progression I:
Strength Training !!!

•Squats, Split squats lateral squats

•Lunges, step-ups, lateral step-ups and
lunges
•Single leg squats
•Jump squats, split jumps (with and
w/o pauses)
•Sand, soft surfaces
•Weight vests, rubber bands
**STRENGTH CLIP**
**SAND ICE SKATE CLIP** **SAND TUCKS CLIP**
TRADITIONAL….
NOT SO TRADITIONAL….
NOT SO TRADITIONAL….
CHAOS Progression II:
Closed drills……

•Work on movement
patterns in a familiar
environment FIRST.
•Standard Cone
drills…
 CHAOS Progression III:
Basic reaction training:
•Tennis Ball drills
•Verbal cues (eyes
closed)
•First step quickness…
cover ground!
**TENNIS BALL CLIP**
 CHAOS Progression V:
Verbal / Visual / Physical
Simple patterns:
•Sprint-Cut (45˚ & reverse pivot)
•Sprint – Sprint
•Sprint- Backpedal
•Shuffle/Slide
•Carioca (combo)
•Bearcrawl, belly, tumble
**REVERSE PIVOT CLIP**
 CHAOS Progression VI:
Verbal / Visual / Physical
Advanced patterns:

•Multi-level, multiple cue drills

•CHAOS in a box – 4 points (verbal &
visual)

**PHYSICAL CHAOS CLIP**

CHAOS Progression VII:
Visual / Physical
Rabbit Drills:

•Mirror – Linear
•Box Drills
•CHAOS in a Box – Same
•CHAOS in a box – Opposites!!

**RABBIT GROUP CLIP**

 When should we work our „reactives‟
 After practice? After weights? Before
any fatigue?
 Time, scheduling etc. all affect your
program design…..
 Optimally….pre-fatigue…. No “Slow
Speed”
 CHAOS –Based Training
Results……
•Improved sport-speed
•Improved body awareness
•Improved body control
↓
•Decreased injuries (12 years, 16
sports….4 ACL‟s*)
*3 athletes – 1 female bball x 2, 1 female soccer, 1 football (non-contact)
THANK YOU !!!!!

www.canyons.edu/departments/pe/strength
robert.dosremedios@canyons.edu