EPISODE 18 - DEREK HANSEN. THE 10x10 PROTOCOL & OTHER WORDLY WISDOM!
Feb 21, 2025
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Derek Hansen, a track and field expert with a rich background in sprinting and rehabilitation, shares his journey and unique training philosophy. He emphasizes the power of simplicity in coaching and highlights the importance of tailored rehabilitation strategies. The conversation dives into the biomechanics of hamstring injuries and the innovative 10x10 protocol, designed to enhance athletic performance. Hansen champions a human-centric approach to training, stressing the significance of positive mindset and relatable communication.
Derek Hansen emphasizes the importance of a simple, methodical approach to coaching that prioritizes intuition and experience for athlete assessment.
The proactive intervention in rehabilitation programs, particularly through initial low-intensity exercises, is crucial for fostering positive recovery trajectories post-injury.
A balanced training regimen incorporating both high-intensity sprinting and low-intensity aerobic conditioning is essential for maximizing athlete performance and preventing injuries.
Deep dives
Derek Hansen's Background and Philosophy
Derek Hansen has an extensive background in track and field, specializing in sprinting, jumping, and hurdling. Over the years, he has evolved his approach to focus more on the rehabilitation side of speed training, emphasizing the importance of simplicity in coaching and practice. Drawing inspiration from renowned coach Charlie Francis, Hansen advocates for a methodical approach to assessing athlete performance, advocating against overcomplicating techniques. His philosophy stresses that experience contributes significantly to intuitively understanding when to push athletes further or hold back, creating a balanced approach to coaching.
The Role of Early Intervention in Rehabilitation
Hansen highlights the crucial importance of early intervention in rehabilitation programs, asserting that immediate action is essential for successful recovery from injuries. By engaging athletes in initial, less aggressive exercises right after an injury, he believes that the rehabilitation trajectory can be set positively. This proactive approach helps to mitigate the negative impacts of inactivity, allowing for gradual progression in intensity and complexity. Hansen emphasizes that fostering an environment of consistent movement retains training momentum and builds confidence for the athlete as they overcome their injuries.
Understanding Athlete Psychology
A significant part of Hansen's coaching philosophy centers around the psychological aspects of rehabilitation, particularly the need to build confidence during the recovery process. He explains that athletes may experience apprehension following an injury, which can manifest in their movement patterns and affect performance. Coaches must carefully foster an encouraging environment to alleviate these fears, facilitating a focus on gradual improvement rather than imposing undue pressure for immediate results. By allowing athletes to progress at their comfort level and offering positive reinforcement, coaches can enhance performance outcomes and the overall recovery experience.
Utilization of the 10 by 10 Protocol
Hansen's 10 by 10 protocol is designed for optimizing both speed rehabilitation and training across various sports. This method involves athletes performing multiple short acceleration runs, focusing on maintaining proper biomechanics while also accumulating a training effect without excessive strain. The approach allows athletes to refine their technique, self-correct errors, and progressively increase their sprinting ability without risking injury. Hansen emphasizes the need for careful supervision and flexibility in coaching, adapting the protocol to each athlete's unique circumstances and ensuring sustained improvement.
Balancing Speed and Aerobic Conditioning
Hansen asserts the necessity of balancing speed training with aerobic conditioning, as neglecting one can lead to plateauing or even injury. He advocates a high-low training model, where both high-intensity sprinting and low-intensity endurance training coexist, allowing for more comprehensive athlete development. Awareness of the athlete's workloads during training sessions is vital; coaches should assess both sprinting and aerobic capacities to tailor training effectively. By maintaining this balance, athletes can experience consistent progress and resilience against injuries throughout their training cycles.
