60 day speed training plan

WWEELLCCOOMMEE TTOO OOUURR WWOORRLLDD OOFF SSPPEEEEDD!!

FFaasstteerr,, QQuuiicckkeerr,, MMoorree AAggiillee,, HHiigghheerr,, MMoorree EExxpplloossiivvee,, aanndd SSttrroonnggeerr

9999 ppaaggeess ttoo gglloorryy!!!!!!

IInnqquuiirree aabboouutt oouurr VVIIPP MMeemmbbeerrsshhiipp PPrrooggrraamm ttoo SSaavvee oonn PPrrooggrraammss lliikkee TThheessee aanndd MMoorree!!!!!!!! GGoo TToo wwwwww..sscchhuummaannssppeeeedd..ccoomm//mmeemmbbeerr..hhttmm

Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.

1

Phone: 1-866-Schuman

Fax: 201-221-7605 www.schumanspeed.com [email protected]

Developing Sport Specific Speed for Athletic Superiority!

60 DAYS60 DAYS60 DAYS60 DAYSto EXPLOSIVE SPORT

SPECIFIC SPEED

Overall Training Program: 12 - 37


8 Week Speed, Quickness, and Agility Program 8 Week Speed, Quickness, and Agility Program Athletic Readiness Program Athletic Readiness Program

All Grades Program 1.Program Overview Program Focus:

• Sprint Development • Sprint Technique • Sprint Mechanics • Foot Quickness and Foot Speed • Quickness through Agility work and Plyometrics • Flexibility and Dynamic Stretching • Explosion and Leaping Strength

Philosophy of Program: Build athlete’s confidence and provide them with multiple opportunities to succeed and they will define their path to success!

• Success Breeds Success • Develop Sound Mind and Sound Body • Personal Improvement is a Must • Always Build Confidence of Athletes

General Principles for Speed Coaches:

• Bring great enthusiasm to the program • Positive attitude is contagious, always compliment and be specific when making

corrections • Be friendly and courteous to parents and athletes • Focus on self-image improvement of athletes • Be a technician, know mistakes, identify them and correct them • Be prompt and be courteous • Exude confidence and build their confidence • Greatness lies within and it is your job to help them achieve their maximum goals


2





3

• Be aware of each individuals capabilities, skill level, and needs so as to push them hard enough to accomplish their goals, but to also enable them to love and enjoy their improvement

• Never use sarcasm! • BECOME A MOTIVATION MACHINE! IF THEY BELIEVE IN YOU, YOU CAN

ACCOMPLISH ANYTHING AND ANY PROGRAM YOU RUN WILL BE A SUCCESS

Testing (done the last day of program): • 40 yard dash • 20 yard dash • Standing broad jump • 20 yard shuttle run • 3 cone drill • Vertical jump

Program Must Include in Each Session: • Dynamic Warm-up and Stretching • Quickness and Agility Drills (including some plyometrics) • Sprinting and or Sprint Conditioning • Sport Specific Work • Warm-Down

Equipment Needed (if you have access to it): • 5-10 Mini Hurdles • 10-15 Cones or half Cones • 2 Parachutes/Sprint Sleds • 2 Sprint Cords • Vertical Jump Board or Chalk • One Quickness/Agility Ladder • 2 Stopwatches for Timing Athletes • 1 Dot Mat

Schuman’s Speed Center Sprinting System Includes:

1. Head is upright 2. Eyes straight ahead 3. Toes straight ahead or slightly inward 4. Back should be upright and slightly arched 5. Shoulders rotate with elbows at 90 degrees 6. Wrists should be loose and whip with arm action 7. Feet should be planted directly under the hips 8. Legs should move forward not up 9. Knees should be fully extended on follow through 10. On recovery leg should paw ground on contact 11. Feet should be dorsi-flexed and r unning on balls of feet (not toes)

Make speed development fun for the athletes and for you!

1A. Program Set up

Dynamic Warmup: Dynamic Warmup: Dynamic Warmup: When kids get settled have them go to fence or wall and do front and side swings. 2 minutes Once that is completed have them form big circle and go through static stretch routine 7 minutes

Once that is completed have kids form lines for dynamic warm-up exercises 5 minutes


4

Dynamic Warmup

Dynamic Warmup:Athletes positioned in a circle on athletic field

Coach(es) are positioned inside the circle

Coach

Coach

g n

Quickness and Agility Stations: Quickness and A ility Statio s: Quickness and Agility Stations:

• Once Warm-up is Complete Athletes Move to Agility Stations • Coach Determines Whether the Campers will be across 2 or 4 stations. That

is up to the coaches’ discretion based on # of kids in program and time to complete program. For one hour programs we recommend 2 stations, for 1 ½ hour programs we recommend 4 stations.

Group Agility and Quickness Groups By Age, Skill Level, and Sport!


5

Dynamic Warmup Setup

Dynamic Warmup Routine

Easy 20 YardStrides - 2 RepHigh Knees - 2x20Butt Kicker - 2x20High Skips - 2x20Marches - 2x20Side Shuffle - 2x20Carioca - 2x20Quick Carioca - 2x2075% Sprint - 2x20

Advanced GroupWarmup Team

Beginner GroupWarmup Team

Coach

Coach


6

Field Layout For Speed, Quickness and Agility Stations

Quickness andPlyo Station

Foot Speed and Quickness Station

Agilities Station

SpeedDevelopment and

Speed PowerStation

4 Cone Drill

T-Test

20 Yard ShuttlePro 3 Cone Agility

Weave and Direction Change Station

Mini Hurdles Station

Foot Quickness Ladder Station

BFS DotMat

PlyoBoxes

PlyoBoxes

orJumping Drills

Station

Coach

Coach

Sprinting and Starting Station(will be on the track if track is available)

Speed Cord Training

SpeedParachuteTraining

Director

Wat

er S

tati

on


7

• With 2 Stations Coaches you will need only 1-2 coaches in program. With 4 stations set up you will need 2-3 coaches depending on # of kids in program.

• With Agility Stations Coaches should only have 2 activities going on per

station. 1 hour programs will have 10-15 minutes for the Quickness and Agilities Stations-5-7 ½ minutes per station time. 1 ½ hour programs will have 25 (on average) minutes for Quickness and Agility Stations with 12-13 minutes per station. All groups will only cover two stations per any one training period. (i.e. Groups 1 and 2 will train only stations 1 and 2, they will not also train stations 3 and 4)

• Rotate stations per session having 2 different groups doing a new station

each training session, groups should not do the same station two training days in a row, unless otherwise noted. (This will keep the kids interested and excited by having them learning new activities)

Total Time: 10-15 minutes-1 hour program

25 minutes- 1 ½ hour program

SSSpppeeeeeeddd DDDeeevvveeelllooopppmmmeeennnttt///SSSppprrriiinnnttt DDDeeevvveeelllooopppmmmeeennnttt///SSSpppeeeeeeddd MMMeeeccchhhaaannniiicccsss:::

• Once Stations are over take 2 minute water break. Once break is over have kids move to Speed Development/Sprinting.

• You should follow workout prescribed, but do not force kids with injuries or

who are hurting to participate.

• Set up should be done on track if available, if track is not available it should be done on Grass to the side of the agility stations. Adjust workouts according to space you have. Be creative to get the prescribed work-out done.

• Sprint Sessions for 1 hour groups should go for 15-20 minutes, Sprint

Sessions for 1 ½ groups should go for 25 minutes Group Sprint Groups By Age, Skill Level, and Sport!


8

Sprintingis done to

Left ofAgility

Stations ifTrack is

NotAvailable

20 yard ProShuttletest ifTrack

Available. Ifnot use

Blacktop orField

Sprint in groups based onskill level, age, and sport

preference if possible

Sprintingdone on

track areaif available

Start

Finish

Schuman’s Speed Center Sprint Area

Sprintingis done toRight ofAgility

Stations ifTrack is

NotAvailable

Coach

Coach Coach

Coach


9

:

a

Sport Specific Training: Sport Specific Training Sport Specific Training: Take 2 minute break after sprinting. If time permits put into sport specific groups.

• Group Football/Soccer/Lacrosse/Field Hockey together • Group Basketball/Volleyball/Baseball/Softball together • Basketball can go with the football group depending on drills

Put the groups into the areas where the agility stations were held. Do Sport Specific Work depending on how much time is left. 5-10 minutes is generally enough for the 1 hour long group and 15 minutes is enough for the 1 ½ hour groups.

Warm-Down: W rm-Down: Warm-Down:

• Bring Kids Back into Circle For Warm Down •

Recap Session and Solicit Feedback as Warm-Down ends. Let kids go, encourage them and let them know they are doing a great job and we look forward to seeing them at the next session.

Dynamic Warmup

Dynamic Warmup:Athletes positioned in a circle on athletic field

Coach(es) are positioned inside the circle

Coach

Coach


10

2. Overall 60 Day Program * Note: Set up 2 Stations for 1 hr program and 4 stations for 1 ½ hour program, only cover 2 stations for any group, so break up the athletes accordingly:

Discipline- Week One: Day One: Test Day

Type Exercises Timeframe

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23

20 minutes

Assessment/Testing 20 yard dash 40 yard dash 20 yard shuttle 3 cone drill Vertical Jump Broad Jump

Time Each One and measure each one: 20 yard dash can be taken as a split of the 40. Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments.

50 minutes

Plyometrics, Quickness, Agilities

none

Sprinting/Sprint Conditioning

none

Sport Specific none

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD7,WD8

20 minutes/Review days Session

We will send athletes all test results for program to their house so they can see their results and where they compare to other athletes in their age group and sport.


11

Discipline- Week One: Day Three: Hard Day/Assessment Program learning



15 minutes

Assessment/Testing Sprinting Form, Quickness Drills SS2 20 minutes


20 yard shuttle drill and learning 4 cone drill and learning 3 cone drill and learning

Station 1:DM1,DM2,DM3,DM4,DM5 Station3: PASR1, 4CD1,3CD1 Station 4: SC1,SCH1 or SCH2

20 minutes


Short sprints SS5 20 minutes

Sport Specific Lacrosse-Cutting Drills, First Step Football- Cutting Drills, First StepSoccer/Field Hockey- Cutting Drills, First Step Basketball- Cutting Drills, First Step Baseball/Softball-First Step Volleyball-First Step

Choose Drills from Charts-Coaches Discretion

5 minutes if time permits


5-10 minutes

Discipline Week One: Day 5



15 minutes

Assessment/Testing none Plyometrics, Quickness, Agilities

Q and A Stations Station 1:PA1,PA5,PA8,PA11 Station 2: QL1,QL2,QL3,QL4, QL5,QL6,QL7,QL8,QL9 Station 3: 4CD1,4CD2,4CD3,4CD4, 3CD1 Station 4:SC1,SCH2 or SCH1

25 minutes Split into 4 groups if possible having each group cover 2 stations per period:

• Groups 1-Start at Station 1 and so on

• On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3


Sprint Technique SS4 20 minutes

Sport Specific Lacrosse/Field Hockey-Cutting Drills, First Step, Weave Drill Football- Cutting Drills, First Step, Working Breaks Soccer- Cutting Drills, First Step, Acceleration Basketball/Volleyball/Baseball/Softball- First Step, Mirror Drill

Choose Drills from Charts-Coaches Discretion

15 minutes


5-10 minutes


12

Discipline Week Two: Day One



15 minutes


Q and A Stations- Three Specific Drills

Station 1:PA1,PA5,PA8,PA11 Station 2: QL1,QL2,QL3,QL4,QL5,QL6,QL7,QL8,QL9 Station 3: 4CD1,4CD2,4CD3,4CD4, 3CD1 Station 4:SC1,SCH2 or SCH1

25 minutes • Groups 1-Start at Station 1

and so on



Speed Work SS6 30 minutes

Sport Specific Working Breaks and Cutting for All Sports

Choose Cutting Drills From Sport Specific Section

5 minutes


5-10 minutes


13


14

Discipline Week Two: Day Three



15 minutes


Q and A Stations- Two Specific Drills

Station 1:DM1,DM2,DM3,DM4, PA3, PA4, PA5, PA11 Station 2: PASR1, TT1, ID1 Station 3-Group One:BH1, BH2, BH3, BH4 Station 3- Group Two: ID1,PASR1,PASR2

25 minutes • Groups 1-Start

at Station 1 and so on



Show Football Sprint Start/ Sprint Conditioning Test

SS1, SS6 30 minutes

Sport Specific Mirror Drill and Variations for All Sports

Choose Mirroring Drills From Sport Specific Section

10 minutes


5-10 minutes


15

Discipline Week Two: Day Five:



15 minutes


Q and A Stations- Full Station Work Plyometric Jumping

Station 1:DM1,DM2,DM3,DM4, PA3, PA4, PA5, PA11 Station 2: PASR1, TT1, ID1 Station 3-Group Three:BH1, BH2, BH3, BH4 Station 3- Group Four: ID1,PASR1,PASR2

25 minutes • Groups 1-Start at

Station 1 and so on



Work Football Sprint Starts Speed Conditioning Workout

SS1, CS11 younger kids have them down Long Relays-CS16

30 minutes

Sport Specific Work Cutting for Specific Sports

Choose Cutting Drills From Sport Specific Section

10 minutes


5-10 minutes


16

Discipline Week Three: Day One


Warm-up Dynamic DW1,DW2,DW3,DW4,DW5DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23

15 minutes


Q and A Stations- Full Station Work

Station 1: DM1, DM2,DM3, DM4, DM5, PA1, PA2 Station 2:BH6, BH7, BH8, QL8,Ql2 Station 3: TT1, 4CD2,4CD4, 3CD1 Station 4: SC1,SCH1 or SCH2


and so on



Work Football Sprint Starts/Standing Start/AccelerationSpeed Workout

SS1,SS2,SS7 30 minutes

Sport Specific Work Mirroring and First Step for Specific Sports

Choose Mirroring, and First Step Drills From Sport Specific Section

10 minutes


5-10 minutes


17

Discipline –Week Three: Day Three



15 minutes


Q and A Stations- Full stations

Station 1: DM1, DM2,DM3, DM4, DM5, PA1, PA2 Station 2:BH6, BH7, BH8, QL8,Ql2 Station 3: 4CD2,4CD3,4CD4, 3CD1 Station 4: SC1,SCH1 or SCH2


and so on



Sprint Conditioning Full speed

CS12 for younger kids,CS14 for older kids-football, CS5 for soccer/lax/FH, CS6 for B-Ball

30 minutes

Sport Specific First Step Work

Choose First Step Drills From Sport Specific Section

5 minutes


5-10 minutes


18

Discipline- Week Three: Day Five



15 minutes


Q and A Stations- 3 drills

Station 2:BH6,BH7,BH8 Station 3: Group 1:ID1, Group 2: PASR1, 3CD1Station 4: SCH1, SC1

25 minutes • Groups 1-Start at Station 1 and

so on



Short Sprint Work/Accelerators

SS5 30 minutes

Sport Specific Cutting, Mirroring for Sport

Choose Cutting and Mirroring Drills From Sport Specific Section

5 minutes


5-10 minutes

Discipline –Week Four: Day One



10 minutes


Q and A Stations- Full Stations

Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9 Station 3: Group3:ID1 Group 4: 3CD1, PASR1 Station 4: SCH1, SC1


and so on



Starts

SS1, Station 4: SCH1, SC1

30 minutes

Sport Specific Mirroring Choose Mirroring Drills From Sport Specific Section

5 minutes


5-10 minutes


19

Discipline –Week Four: Day Three



10 minutes



Station 2:BH2,BH4, BH5, BH7 Station 3: 3CD1, ID1, PASR1


so on



Starts

SS1,SS6 Station 4: SCH1, SC1

30 minutes


5 minutes


5-10 minutes


20

Discipline –Week Four: Day Five



10 minutes



Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9 All Four Groups within Station


Station 1 and so on



Starts

SS4, SS7 30 minutes


5 minutes


5-10 minutes


21

Discipline –Week Four: Day Three Easy Day



10 minutes



Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9


Station 1 and so on



Starts

SS4, SS7 30 minutes


5 minutes


5-10 minutes


22


23

Discipline- Week Five Day One: limited Testing



15 minutes

Assessment/Testing • 40 yard dash • Illinois Drill • Vertical Jump • Touch Down Drive

Test or Other Sport Conditioning Test

Time Everything! Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments.

60 minutes


none


none

Sport Specific none


5 minutes/ Awards

We will send athletes all test results for program to their house so they can see their results and where they compare to other athletes in their age group and sport.

Discipline –Week Five: Day Three



10 minutes



Station 1: PA3,PA4,PA5, PA6,PA7 Station 2:BH5, BH6, BH8 Station 3: 4CD4,PASR2 Station 4:SC1, SCH1 or SCH2


so on



Starts

SS1,CS1 30 minutes


5 minutes


5-10 minutes


24

Discipline –Week Five: Day Five



10 minutes



Station 1: PA3,PA4,PA5, PA6,PA7 Station 2:BH5, BH6, BH8 Station 3: 4CD4,PASR2 Station 4:SC1, SCH1 or SCH2


so on



Starts

SS7- Team with Fastest Time Gets Prize at the End of Camp-$10 off any Training Products or Services

30 minutes


5 minutes


5-10 minutes


25

Discipline –Week Six, Day One



10 minutes



Station 1: Dot Mat Test Station 2:QL8,QL9,QL10,QL12,QL13 Station 3: TT1,PASR1,ID1 Station 4:SC1, SCH1 or SCH2


so on



Starts

SS2,SS6 30 minutes


5 minutes


5-10 minutes


26

Discipline –Week Six, Day Three



10 minutes



Station 1: Dot Mat Test Station 2:QL8,QL9,QL10,QL12,QL13 Station 3: TT1,PASR1,ID1 Station 4:SC1, SCH1 or SCH2


so on



Starts

SS1,SS7 30 minutes


5 minutes


5-10 minutes


27

Discipline –Week Six, Day Five



10 minutes



Station 1: PA1,PA3, PA5 Station 2:QL8,QL9,BH2,BH3,BH7 Station 3: T-Test, ID1 Station 4:SC1, SCH1 or SCH2


so on



Starts

CS3 30 minutes


5 minutes


5-10 minutes


28

Discipline –Week Seven, Day One



10 minutes



Station 1: PA1,PA3, PA5 Station 2:QL8,QL9,BH2,BH3,BH7 Station 3: T-Test, ID1 Station 4:SC1, SCH1 or SCH2


so on



Starts

SS4 30 minutes


5 minutes


5-10 minutes


29

Discipline –Week Seven, Day Three



10 minutes



Station 1: PA2,PA4, DM1,DM2,DM3 Station 2:BH1,BH2,BH3,BH4 Station 3: 3CD1,4CD4 Station 4:SC1, SCH1 or SCH2


so on



Starts

SS2 30 minutes


5 minutes


5-10 minutes


30

Discipline –Week Seven, Day Five



10 minutes



Station 1: PA2,PA4, DM1,DM2,DM3 Station 2:BH1,BH2,BH3,BH4 Station 3: 3CD1,4CD4 Station 4:SC1, SCH1 or SCH2


so on



Starts

CS4 30 minutes


5 minutes


5-10 minutes


31

Discipline –Week Eight, Day One



10 minutes



Station 1: DM1-DM5 Station 2:BH5,BH6,BH7,BH8, Station 3: PASR1,ID1 Station 4:SC1, SCH1 or SCH2


so on



Starts

SS1,SS6 30 minutes


5 minutes


5-10 minutes


32

Discipline –Week Eight, Day Three



10 minutes



Station 1: DM1-DM5 Station 2:BH5,BH6,BH7,BH8, Station 3: PASR1,3CD1


so on



Starts

SS1, SS2 (50%) 30 minutes


5 minutes


5-10 minutes


33


34

Discipline- Week Eight Day Five: Final Testing



15 minutes

Assessment/Testing • 40 yard dash • 20 yard dash • Vertical Jump • Broad Jump • 3 Cone Drill • Pro Agility Shuttle

Time Everything! 20 yard dash is timed as part of the 40 as a split. Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments.

60 minutes


none


none

Sport Specific none


15 minutes/ Awards

Exercise Descriptions and Technique Descriptions: 40 - 72


35


36

Dynamic Warmup: 40 - 43


37

3. Dynamic Warmup DDYYNNAAMMIICC WWAARRMMUUPP DDRRIILLLLSS EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd.. # Exercise Reps Type Notes/Coaching P o i n t s DW1 Front Leg Swings

*Drill Addendum DW1

2x15 seconds each leg

Dynamic Stretching

Focus on slowly swinging the leg higher and faster- can be done against a wall or with a partner to lean against

DW2 Side Leg Swings *Drill Addendum DW2

2x15 seconds each leg

Dynamic Stretching

Focus on slowly swinging the leg higher and faster can be done against a wall or with a partner to lean against

DW3 Front Deep Lunge Steps

2x15 meters Dynamic Stretching

Focus on taking large deep steps to stretch the front leg and the hip flexor-should be done in lines of several individuals going forward

DW4 Side Groin Stretch Each Leg 20 seconds

Static Stretching

Move to the right to stretch the groin then to the left

DW5 Hip Flexor Stretch Each Leg 20 seconds

Static Stretching

Step with one leg in front and other leg extended back stretch top part of quadriceps (hip flexor)

DW6 PartnHera mstring Stretches

Each Leg 20 seconds

Static Stretching

Partner up and person one puts leg up while the second person holds the leg to stretch hamstrings and then switch: (substitute exercise is the hurdlers stretch for hamstrings)

DW7 PartnQeru ad Stretches

Each Leg 20 seconds

Static Stretching

Partner up, one person leans on the other while the first person gently pulls their ankle behind their leg to stretch quad


38

and then switch: (also can be done without partner which teaches balance as well)

DW8 Calf Stretches Each Leg 20 seconds

Static Stretching

Lean against wall, person, or ground and stretch the back of the lower leg by slowly leaning against the wall and flexing the ankle

DW9 Arm Circles Both Arms at a time 20 seconds, one arm at a time 10 seconds

Dynamic Stretching

Bring arms slowly in a circle rotating them back and forth

DW10 Back Stretches One Knee, Two Knee-10 seconds each

Static Stretching

Lay on back and slowly bring one leg to chest and hold and then two legs to chest and hold

DW11 Supermans 10 seconds 2 reps

Dynamic Stretching

Lay on stomach, slowly raise upper back and head while keeping abdomen, legs, and torso on ground, then hold. * note do very slowly

DW12 Leg Cycling 10 reps each leg

Dynamic Stretching

Stand against wall or fence; start with leg raise with knee bent as in ending sprint position; then quickly cycle leg back and underneath buttocks and back to original position. Each rep get more dynamic and quick

DW13 High Knees 2x20 meters Dynamic Warmup

Focus on good forward arm action and running on balls of feet

DW14 Butt Kickers 2x20 meters Dynamic Warmup

Focus on good forward arm action, running on balls of feet

DW15 High Skips 2x20 meters Dynamic Warmup

Focus driving arms forward and skipping high with drive leg.


39

Alternate legs back and forth, skipping for 20 meters

DW16 March Walk 2 x20 meters Dynamic Warmup

March using perfect posture and arm action, recovery leg should be brought high, while stayinf fully flexed, keeping the ankle close to the gluteus and dorsiflexed. When recovery knee is at the highest point, the ground foot should emphasize proper take off

DW17 B March 2 x 20 meters Dynamic Warm-up

March like in normal marches, but allow the drive leg to extend in from of you after high knee block. Then paw down and drive hips through

DW18 Ballerinas 2 x 20 meters Dynamic Warmup

Slide side ways while allowing arms to raise in circular motion up and down like a ballerina.

DW19 Side Shuffle 2 x 20 meters Dynamic Warmup

Slide sideways with hips low and back font like playing defense in basketball

DW20 Carioca 2x 20 meters Dynamic Warmup

Carioca twisting hips and arms, crossing feet over in run

DW21 Tapioca 2x 20 meters Dynamic Warmup

Same as Carioca with shorter and quicker steps and hip swiveling

DW22 50% sprint 2x 20 meters Dynamic Warmup

Sprint half speed for 20 meters (focus on arms picking back pocket and swinging forward almost straight and coming up to neck level and focus on knees driving forward and turning legs over. Must run on balls


40

of feet and turn legs over fast. Remember to stay relaxed when sprinting.)

DW23 75% sprint 2x 20 meters Dynamic Warmup

Sprint ¾ speed for 20 meters (focus on arms picking back pocket and swinging forward almost straight and coming up to neck level and focus on knees driving forward and turning legs over. Must run on balls of feet and turn legs over fast. Remember to stay relaxed when sprinting.)


41

i

X

4. Quickness and Agility Stations

QQQUUUIIICCCKKKNNNEEESSSSSS AAANNNDDD AAAGGGIIILLLIIITTTYYY SSSTTTAAATTTIIIOOONNNSSS

SSStttaaatttiiooonnn 111 PPPlllyyyooommmeeetttrrriiicccsss aaannnddd QQQuuuiiiccckkknnneeessssss EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: DDDOOOTTT MMMAAATTT * do the drill right and get the coordination correct before moving quickly through each exercise

# Exercise Reps Type Notes/Coaching P o i n t s DM1 Up and Back Up and

back 5 reps

Quickness/Agility

1. Start at bottom end with left foot on L and right foot on R

2. jump to center landing with both feet

3. jump to top end with left foot on L and right foot on R

4. come back the same way First focus on hitting each dot and then focus on getting quicker

DM2 Right leg around the world

5 reps Quickness/Agility

1.With Right Foot on R at bottom

2.Jump on Right Foot to center

3.Staying on Right Foot jump to R at top end, then across to L, and back to center, then to L at bottom and finally back across to R on bottom where you began

First focus on hitting each dot and then focus on getting quicker

DM3 Left leg around the world


4.With Left Foot on L at bottom

5.Jump on Left Foot to center

6.Staying on Left Foot


42

jump to L at top end, then across to R, and back to center, then to R at bottom and finally back across to L on bottom where you began


DM4 Two legs around the world


1.Start at the bottom right circle and then touch every circle with the both foot and then come back the opposite way touch every circle with each foot.


DM5 Turn Around 5 Reps Quickness /Agilities

6.Beginning in the bottom Right go to center with both feet

6.go to top right and left as in up and back

6.turn around 180 degrees now facing the bottom

6.go to center with both feet6.get to the bottom-just as

you were at the top 6.finally quickly turn to

face the top again First focus on hitting each dot and then focus on getting quicker


43

i

X

SSStttaaatttiiooonnn 111 PPPlllyyyooommmeeetttrrriiicccsss aaannnddd QQQuuuiiiccckkknnneeessssss EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: PPPLLLYYYOOOMMMEEETTTRRRIIICCCSSS AAANNNDDD BBBOOOUUUNNNDDDIIINNNGGG

# Exercise Reps Type Notes/Coaching P o i n t s PA1 Burpees 5 reps 3

sets Plyometrics Standing in place jump as

high as you can bringing knees to chest

PA2 Burpees extended 10 reps 3 sets

Plyometrics Standing in place jump as high as you can bringing knees to chest

PA3 LeapinBgr oad Jump using cords *Drill Addendum PA3

10 total reps

Plyometrics Put belt and cord on athlete 1, have coach or other athlete stand on cord and have athlete 1 jump as high and as far as possible.

PA4 OnLee gged Bounding

20 yards 2 reps

Plyometrics Have athletes bound from one leg to the other working on gaining distance. (can also do drill working on gaining height)

PA5 TwLoe gged Bounding

20 yards 2 reps

Plyometrics Have athletes bound with two legs working on gaining distance. (can also do drill working on gaining height)

PA6 Speed Bounding 20 yards 2 reps

Plyometrics Have athletes bound with two legs working moving as quickly as possible

PA7 Rim Touchers/Goalpost Touchers

10 reps Plyometrics Have athletes jog up and try to touch rim or goalpost by taking off ; two legs, left leg, right leg; focus on taking off on landing flat rolling to balls of feet swinging drive leg up high and using arms to generate height

PA8 Vertical Jumps 10 reps Plyometrics Have athletes stand in place and jump as high as they can reaching to the sky

PA9 Taps 10 reps 3 sets

Plyometrics Have athletes stand in place and jump high quickly tapping on wall or reaching


44

as high as possible and then recoiling and jumping consecutively for 10 reps

PA10 BoxJ umping-two legs

10 reps Plyometrics Have athletes jump on to highest possible box they can handle with two legs or one and then have them step down and do it again

PA11 One legged hops 20 yards 2 reps each leg

Plyometrics Have athletes hop with on one leg covering 20 yards gaining as much distance as possible with each hop

PA12 BoxJ umping-two legs *Drill Addendum PA12

5 sets Plyometrics Set up three boxes of gradually higher boxes. Have athletes jump on each box then jump down then jump up on next box then jump down and then jump onto third and final box then jump down. Do 5 times

PA13 ConeH ops *Drill Addendum PA13

5 sets Plyometrics Have 1 cone for each athlete, Athletes jump over cone side to side for 15 seconds and then rest. (variation athletes jump over cone front to back)


45

i

X

SSStttaaatttiiooonnn 222 FFFoooooottt QQQuuuiiiccckkknnneeessssss EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: BBBaaannnaaannnaaa HHHuuurrrdddllleee DDDrrriiilll lllsss # Exercise Reps Type Notes/Coaching P o i n t s BH1 Quick Feet 5 reps,

over 10 hurdles

Quickness Set up 10 Hurdles 5 feet apart, sprinting over and in between hurdles

BH2 SprintinQgu ick Feet

5 reps over 5 hurdles

Quickness Set up 5 hurdles 10 feet apart sprinting over and in between hurdles

BH3 GraduSapl eed Development

5 reps Quickness Set up 5 hurdles setting up hurdle two , four feet away, hurdle three, 5 feet away, hurdle four, six feet away, hurdle five, seven feet away

BH4 Quick Jumps 5 reps Quickness Set up 5 hurdles, 15 feet apart, running up to each hurdle, exploding upward and jumping over and then relaxing, and then sprinting to the next hurdle and perform the same thing through all five hurdles.

BH5 Side Stepping 5 reps Quickness Set up 10 hurdles five feet apart each running over each hurdles sideways

BH6 Accelerators 5 reps Quickness/Speed Set up 3 hurdles 10 yards apart sprinting to each hurdle and then accelerating over the hurdle and running faster to the next hurdle and then accelerate over the next hurdle and sprint 10 hurdles

BH7 GeaSrh ifting *Drill Addendum BH7

5 reps Quickness/Speed Set up 4 hurdles 20 yards apart, run to the first, run over and sprint all out to the second hurdle,


46

run over and coast to the third hurdle, run and over and sprint to the fourth hurdle, coast 10 yards to finish

BH8 Sprint-Jump- Sprint *Drill Addendum BH8

5 reps Quickness Set up 4 hurdles 10 yards apart, sprint to the first hurdle explode up and leap over first hurdle jumping off one leg (like a lay-up), then sprint to second hurdle and sprint over and run to third hurdle and jump over third hurdle and then sprint and run over fourth hurdle to finish

SSStttaaatttiiooonnn 222 i

X L

FFFoooooottt QQQuuuiiiccckkknnneeessssss///CCChhhaaannngggeee ooofff DDDiiirrreeeccctttiiiooonnn EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: QQQuuuiiiccckkk LLaaaddddddeeerrr SSSeeerrriiieeesss

# Exercise Reps Type Notes/Coaching P o i n t s QL1 One foot in 3 reps Quickness One foot in each space QL2 Two foot in 3 reps Quickness Two feet in each space QL3 Three Feet in 3 reps Quickness Three feet in each space QL4 Four feet in 3 reps Quickness Four feet in each space QL5 Bunny hops 3 reps Quickness Bunny hop through

each space QL6 Left leg hop 3 reps Quickness Left leg hop through

each space QL7 Right leg hop 3 reps Quickness Right leg hop through

each space QL8 Cutting

*Drill Addendum QL8

10 reps Quickness/cutting Start on left side of space, Step in with right foot, then step in with left foot, then step out with right foot, then cut off right foot and move across space the opposite way

QL9 Forward Shuffling *Drill Addendum

3 reps Quickness/Cutting Start on left side, shuffle across space to right, when you get across


47

QL9 space break and shuffle across the next space up, then break and repeat across the whole ladder

QL10 Backward Shuffling

3 reps Quickness/Cutting Same as forward shuffling except going backwards angling with hips

QL12 SlalomJ umps *Drill Addendum QL12

3 reps Quickness/Cutting Start at left, jump across space touch left foot in space and right foot outside the space, come across the next space angling hips and touch right foot in space and left foot outside space, repeat throughout ladder

QL13 Backward Run 3 reps Quickness Run backwards through each space, keeping hips low and eyes forward


48

i

X

SSStttaaatttiiooonnn 333 AAAgggiiilll iiitttiiieeesss EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: 333 CCCooonnneee DDDrrriiilll lll # Exercise Reps Type Notes/Coaching P o i n t s 3CD1 3 Cone Drill

*Drill Addendum 3CD1

5 reps Agility/Quickness Run to second cone, break right and go towards third cone, wheel around third cone and sprint to second cone, break left and sprint to first cone/finish lone. *note stay low and make cuts sharp and accelerate off each cut

3CD2 Backward 3 Cone Drill

5 reps Agility/Quickness Run backwards to second cone, sprint and wheel around third cone sprint back to second cone and turn and run backwards to first cone/finish *note stay low and make cuts sharp


X

AAAgggiiilll iiitttiiieeesss EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: 444 CCCooonnneee DDDrrriiilll lll # Exercise Reps Type Notes/Coaching P o i n t s 4CD1 4 Cone Drill:

sprint-shuffle-backpedal-sprint Cones 10 yards apart *Drill Addendum

5 reps Agility/Quickness Start at first cone, sprint to second cone, break right and turn and shuffle to third cone, turn and backpedal to fourth


49

4CD1 cone, break and sprint to first cone. *Stay low and make cuts sharp and accelerate off each cut

4CD2 4 Cone Drill: Sprint-Sprint-Sprint-Sprint Cones 10 yards apart *Drill Addendum 4CD2

2 reps breaking right, 2 reps breaking left

Agility/Quickness Start at first cone, sprint to second cone, break right and sprint to third cone, break right and sprint to fourth cone, break right and sprint to first cone. (can also be done in opposite direction breaking with all lefts) *note stay low and make cuts sharp

4CD3 4 Cone Drill: Backpedal-Sprint-Sprint-Backpedal *Drill Addendum 4CD3

2 reps breaking right, 2 reps breaking left

Agility/Quickness Same as other drills but you backpedal to cone 2 then sprint to cone 3 then sprint to cone 4 then backpedal to cone 1 *note stay low and make cuts sharp

4CD4 4 Cone Drill: Call out #’s *Drill Addendum 4CD4

5 reps Agility/Quickness Sprint to # called start at cone one.


X


EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: PPPrrrooo AAAgggiiilll iiitttyyy SSShhhuuuttttttllleee RRRuuunnn

# Exercise Reps Type Notes/Coaching P o i n t s PASR1 ProA gility

Shuttle Run *Drill Addendum PASR1

5 reps Agility/Quickness Set three cones five yards apart. Have athlete start at cone 2, sprint to cone three, break sprint back to cone one, break, sprint back to cone 2. *note stay low and


50

make cuts sharp, short steps before break and be under body

PASR2 ProA gility Shuttle Shuffle Run

5 reps Agility/Quickness Same as above, but with shuffling. *note stay low and make cuts sharp, short steps before break and be under body


X i


EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: IIIlll lll iiinnnoooiiisss DDDrrriilll lll # Exercise Reps Type Notes/Coaching P o i n t s ID1 Illidnroiilsl

*Drill Addendum ID1

3 reps Agility/Quickness You need 8 cones, see graph for setup. Start at cone one, sprint to cone two, cut and wheel around to cone 3, cut and run in and out of cone 4, 5, and 6 and then wheel and cut and run in and out of cone 5, 4, and 3 and then wheel around and sprint to cone 7 and then cut and wheel around and sprint to cone 8 for the finish.


X


EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: TTT---TTTeeesssttt

# Exercise Reps Type Notes/Coaching P o i n t s TT1 T-Test

*Drill Addendum 3 reps Agility/Quickness You will need 4 cones:

Start at Cone 1 sprint


51

TT1 to cone two, pivot and shuffle to cone 3 shuffle back to cone 4, shuffle back to cone 2, pivot and backpedal to cone 1/finish


52

i

l

X

SSStttaaatttiiooonnn 444 SSSpppeeeeeeddd DDDeeevvveeellooopppmmmeeennnttt EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP::: SSSppprrriiinnnttt CCCooorrrdddsss

# Exercise Reps Type Notes/Coaching P o i n t s SC1 Overspeed/Power

Speed *Drill Addendum SC1

3 reps each way

Speed Start at one cone let partner sprint for 7-8 yards then you chase, run for 30 yards, do three reps then switch with you pulling and partner chasing

SSStttaaatttiiooonnn 444 i l

X

SSSpppeeeeeeddd DDDeeevvveeellooopppmmmeeennnttt EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEEXXEEERRRCCCIIISSSEEE GGGRRROOOUUUPPP:::

SSSppprrriiinnnttt

SSSllleeedddsss

# Exercise Reps Type Notes/Coaching P o i n t s SD1 Power

Development 5 reps Add weight to sled as necessary

Speed/Power Start from Football or standing start, explode and sprint for 20 yards (can do variation with 10 yards, 30 yards, 40 yards, or 50 yards)

SSStttaaatttiiooonnn 444 i l

X

SSSpppeeeeeeddd DDDeeevvveeellooopppmmmeeennnttt EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd..

EEE

XX

EEE

RRR

CCC

III

SSS

EEE

GGG

RRR

OOO

UUU

PPP

:::

SSS

ppp

eee

eee

ddd

CCC

hhh

uuu

ttt

eee

sss

# Exercise Reps Type Notes/Coaching P o i n t s SCH1 Small Chutes 5 reps

Speed/Power Start from Football or

standing start, explode and sprint for 30 yards (can do variation with 40 yards, 50 yards, 60 yards, 80 yards, 100 meters, 150 meters)

SCH2 Big Chutes 5 reps Speed/Power Start from Football or


53

standing start, explode and sprint for 30 yards (can do variation with 40 yards, 50 yards, 60 yards, 80 yards, 100 meters, 150 meters)

Sprinting, Sprint Mechanics, Speed Training,and Speed Conditioning: 57 - 72


54


55

h

5. Sprint Development/Speed Development

SSSppprrriiinnnttt DDDeeevvveeelllooopppmmmeeennnttt///SSSpppeeeeeeddd DDDeeevvveeelllooopppmmmeeennnttt///SSSppprrriiinnnttt MMMeeeccchhaaannniiicccsss The Speed Workouts below are meant to be used with discrection. If athlete is having trouble finishing workout, adjust workout to their ability levels. The key point with sprinting are below:

Schuman’s Speed Center Sprinting System Includes:

1. Head is upright 2. Eyes straight ahead 3. Toes straight ahead or slightly inward 4. Back should be upright and slightly arched 5. Shoulders rotate with elbows at 90 degrees (pick your pockets) 6. Wrists should be loose and whip with arm action (hands should not go higher than shoulders) 7. Feet should be planted directly under the hips (legs have cycle action) 8. Legs and Knees should drive forward not up 9. Knees should be fully extended on follow through 10. On recovery leg should paw ground on contact 11. Feet should be dorsi-flexed and r unning on balls of feet (not toes)

The key point with starting for the 40 yard dash or any speed test are below:

Schuman’s Speed Center Starting System Includes:

1. Drive leg should be positioned 4 inches to no more than 9 inches from starting line 2. Hand opposite of drive leg should be as close to the line as possible and turned outwards, and on fingertips 3. Back Leg should be positioned with front of foot even with back foot of drive leg and should legs should be shoulder width apart 4. Hand opposite back leg should be back and behind hips 5. Weight should be on balls of feet and y ou should fee like a cheetah coiled and ready to explode 6. Body should be positioned with head down and weight going slightly forward 7. Shoulders should be in front of body and slightly leaning forward ready to explode 8. On takeoff, you should drive back arm forward and drive off front leg 9. Drive out low and hard and explosive (stay low) 10. You should explode gaining ground with fast, driving steps 11. Keep head down and let body slowly raise itself up (do not raise yourself up) 12. Keep Driving forward with arm pumping


56

TTTrrrooouuubbbllleee SSShhhooooootttiiinnnggg SSSppprrriiinnntttiiinnnggg MMMeeeccchhhaaannniiicccsss

Below are Flaws in Sprinting Mechanics that Our Instructors Must Learn to Progress:

Arm Action: If the athlete runs with tense arms, have them practice loose, swinging movements from a standing position. Remember to have them swing from the shoulder and keep the arms relaxed and at approximately 90° of flexion at all times. Think about picking your pocket! Although the arms work in opposite direction to the legs, they must be coordinated with the action of the legs for maximum sprinting efficiency.

Body Lean: The athlete’s body should have a slight forward lean (no more than 4-6°). It is important to note that the angle of lean comes from the ground and not from the waist. The lean is caused by displacing the athlete’s center of gravity in the direction they are running and leaning and bending from the waist will interfere with the correct mechanics of sprinting.

Foot Contact: Run on the balls of your feet! DO NOT RUN UP ON YOUR TOES!!! The toes offer no power or stability to the runner and if they run on their toes, they will not be able to run fast. Instead, have them stay on the balls of their feet and paw and push the ground, but don’t reach and pull toward the ground. Never reach your foot to the ground to sprint!

Overstriding: Don’t have them reach and overstride to increase stride length, but rather have them paw and push the ground and let the foot land underneath the center of gravity. Any placement of the foot in front of the center of gravity will cause "braking forces" that will result in the body slowing down. Focus on cyc ling action of sprinting. The right stride for the right body is the most effective and efficient way to sprint.

Understriding: Don’t take short choppy steps. Remember that quality sprint speed is a combination of stride length and stride frequency and one does not replace the other.

Tension: Don’t try to power through a race or sprint effort. To run fast, stay relaxed, keep a loose face, hands, and body, running tight will slow you down.


57

WWWooorrrkkkooouuutttsss fffooorrr SSSpppeeeeeeddd CCCaaammmppp SSShhhooorrrttt SSSpppeeeeeeddd EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd.. # Exercise Reps Type Notes/Coaching P o i n t s SS1 Starts 5 reps Quick Speed Concentrate on

driving out low and hard

SS2 Flying Sprints 8 reps Quick Speed Jog 10 yards then hit starting line and sprint 30 yards (variations can be done with 40, 50, 60, 70, 80, 90 yard sprints

SS3 40 yard dashes 8 reps Quick Speed From starting or rolling position

SS4 60 yard dashes 8 reps Quick Speed From starting or rolling position

SS5 Sprint Ladder 25, 40, 50, 60, 75 meters

Quick Speed From starting or rolling position

SS6 Accelerators 6 reps, 75 meters

Quick Speed Sprint to first 25 meters, sprint harder to next 25 meters, and sprint harder to final 25 meters. * lift knees and drive arms harder through each 25 meters

SS7 Sprint Relays 5 sets-40 yards

Quick Speed 4 to a team, sprint 40 yards tag teammate he sprints 40, tag teammate, he sprints 40, tag teammate, he sprints 40 to finish. Time teams and let team know who ran fastest

SS8 Short Suicides 5 sets- Quick Speed 5 yards up and back, 10 yards up and back, 15 yards up and back, 20 yards up and back


58

CCCooonnndddiiitttiiiooonnniiinnnggg SSSpppeeeeeeddd DDDeeevvveeelllooopppmmmeeennnttt EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd.. # Exercise Reps Type Notes/Coaching P o i n t s CS6 150 met er

dashes 8 reps Speed

Conditioning From Starting or Rolling Position

CS7 200 met erdashes

6 reps Speed Conditioning

From Starting or Rolling Position

CS8 300 met erdashes

4 reps Speed Conditioning


CS9 Low to High Sprint Ladder

50,100,150, 200, 250

Speed Conditioning


CS10

High to Low Sprint Ladder

250,200,150,100,50

Speed Conditioning


CS11

300 yard shuttle test

2 sets of 2 reps Speed Conditioning

60 yards up 60 back 60 up 60 back 60 up. 2 minute break run shuttle test again Time shuttles and give results

CS12

Suicides 3 reps Speed Conditioning

50 yards up and back, 75 yards up and back, 100 yards up and back

CS13

Long Relays 3 reps Speed Conditioning

200 yards (meters) relays with 2 members to a team, each team member runs tags next team member to finish. Time teams and give results

CS14

Touchdown Drive Test

1 set Speed Conditioning

10- 40 yard with 30 second rest in between each dash. Time each one then add up times and divided by best time*10 {Sum=(sprint 1+sprint 2+3+4+5+6+7+8+9+10)/(Best 40*10) }

CS5 Soccer/Lacrosse/Field Hockey Conditioningtest


15- 30 yard with 20 second rest in between each dash. Time each one then add up times and divided by best time*10


59

{Sum=(sprint 1+sprint 2+3+4+5+6+7+8+9+10+11+12+13+14+15)/(Best 30*15) }

CS6 Basketball ConditioningTest


20- 20 yard dashes with 10 second rest in between each dash. Time each one then add up times and divided by best time*10 {Sum=(sprint 1+sprint 2+3+4+5+6+7+8+9+10+11+12+13+14+15)/(Best 30*15) }


60

6. Sport Specific Drills EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd.. FFFiiirrrsssttt SSSttteeeppp WWWooorrrkkk FFFooooootttbbbaaallllll

# Exercise Reps Type Notes/Coaching Points

FBFS1 Stance Explosion 10 reps First Step One step, 5 yards and 10 yard variations

FBFS 2

Back Step 10 reps First Step For Lineman pass sets

FBFS 3

QB drop 5 reps First Step 3 step, 5 step, 7 step drop

FBFS 4

DB Break 5 reps First Step DB or WR start from Stand still or stance and breaks forward or off line ( for DB’s Variation can be to back pedal)

FBFS 5

LB First Step 5 reps First Step Linebacker step to hole from stance (variation can retreat into drop)

FFFiiirrrsssttt SSSttteeeppp WWWooorrrkkk LLLaaacccrrrooosssssseee///FFFiiieeelllddd HHoooccckkkeeeyyy///SSSooocccccceeerrr H


LFS1 Jab left Sprint Right 5 reps First Step Jab step to left and then dart/sprint to right cone 10 yards (do opposite where jab right and sprint to left 10 yard)


61

LFS2 Defend and Move 5 reps First Step Defend Cone 2 seconds and then sprint to next cone 5 yards away

FFFiiirrrsssttt SSSttteeeppp WWWooorrrkkk BBBaaassskkkeeettbbbaaallllll t


BBFS1 Fake Left Go Right 5 reps First Step Step to left and sprint back to zone area on right 5 -10 yards

BBFS2 Defend and Move 5 reps First Step Defend Cone 2 seconds shuffle and then sprint to next cone 5 yards away

FFFiiirrrsssttt SSSttteeeppp WWWooorrrkkk BBBaaassseeebbbaallllll///SSSooo

ffftttbbbaaallllll a


BSFS1 Break Left, Break Right

5 reps First Step On command break to left 5 yards and then on command break to right

BSFS 2

Break up, Break Back 5 reps First Step Same as above but break forward 5 yards or break back 5 yards

FFFiiirrrsssttt SSSttteeeppp WWWooorrrkkk VVVooolllllleeeyyybbbaaallllll


VBFS1 Step and Jump 5 reps First Step Set up two cones 3 yards apart, Athlete


62

must sprint to cone two, get themselves gathered in Volleyball Spike or Blocking position and and jump as high as possible

VBFS2 Break up, Break Back 5 reps First Step Same as above but break forward 5 yards or break back 5 yards

CCCuuuttttttiiinnnggg aaannnddd BBBrrreeeaaakkkiiinnnggg FFFooooootttbbbaaallllll


FBCB1 Weaver Drill*Drill Addendum FBCB1

5 reps Cutting and Breaking

Set up 6 cones, weave in and out of cones breaking off outside foot

FBCB2 Run, Backpedal, Run


Set up 2 cones 10 yards apart, start from farthest cone, sprint forward when get to cone backpedal, when come to back cone run forward

FBCB3 DB Agility Drill

*Drill Addendum FBCB3


Set up 5 cones, three in front and two in back. Set the two in front 5 yards apart, set the three in back 5 yards apart


63

t

CCCuuuttttttiiinnnggg aaannnddd BBBrrreeeaaakkkiiinnnggg BBBaaassskkkeeettbbbaaallllll


BBCB1 Weaver Dri ll*Drill Addendum BBCB1



BBCB2 Shuffle, Run, Shuffle


Set up 2 cones 10 yards apart, start from farthest cone, Shuffle toward first cone, when get to cone turn and run back, when get to cone shuffle back to first cone.

CCCuuuttttttiiinnnggg aaannnddd BBBrrreeeaaakkkiiinnnggg LLLaaacccrrrooosssssseee///FFFiiieeelllddd HHoooccckkkeeeyyy///SSSooocccccceeerrr H


LCB1 Weaver D rill*Drill Addendum LCB1



LCB2 Shuffle, Run, Shuffle



LCB3 Skill Athlete Agility 3 reps Cutting and Set up 5 cones,


64

Drill

*Drill Addendum LCB3

Breaking three in front and two in back. Set the two in front 5 yards apart, set the three in back 5 yards apart

CCCuuuttttttiiinnnggg aaannnddd BBBrrreeeaaakkkiiinnnggg VVVooolllllleeeyyybbbaaallllll


VBCB1 Step, Sprint, Jump 5 reps Cutting and Breaking

Set up 4 cones, Cone #1 is set up 1 yard from Cone #2, Cone #2 is 3 yards from Cone #3, and Cone # 3 is 2 yards from Cone #4. Athlete Steps to cone #2, sprints to cone #3, gathers themselves and jumps like a block or spike at cone #4

VBCB2 Shuffle, Run, Shuffle



MMMiiirrrrrrooorrriiinnnggg FFFooooootttbbbaaallllll


FBCB1 One on One Mirroring-Shuffling

5 reps Mirroring Set up two cones 5 yards apart, two


65

people work together and mirror each other shuffling.

FBCB2 One on One Mirroring-Sprinting

5 reps Mirroring Line up opposite of each other one guys picks a path and sprints and the other person mirrors him staying in his hip pocket. 5 seconds of mirroring

FBCB3 DL/OL Blitz and Block Mirror Drill

3 reps Mirroring Have DL Lineman line up in stance and blitz within two cones, OL must mirror DL without engaging him

MMMiiirrrrrrooorrriiinnnggg BBBaaassskkkeeettbbbaaallllll t


BBM1 One on One Mirroring-Shuffling

5 reps Mirroring Set up two cones 5 yards apart, two people work together and mirror each other shuffling.

MMMiiirrrrrrooorrriiinnnggg LLLaaacccrrrooosssssseee///FFFiiieeelllddd HHoooccckkkeee

yyy///SSSooocccccceeerrr H


FBCB2 One on One Mirroring-Sprinting

5 reps Mirroring Line up opposite of each other one guys picks a path and sprints and the other person mirrors him staying in his hip pocket. 5 seconds of


66

mirroring

BBM1 One on One Mirroring-Shuffling

5 reps Mirroring Set up two cones 5 yards apart, two people work together and mirror each other shuffling.

MMMiiirrrrrrooorrriiinnnggg VVVooolllllleee

yyybbbaaallllll


VBM1 Shuffle-Jump Mirroring

5 reps Mirroring Set up two cones 5 yards apart, two people work together and mirror each other shuffling and then have one athlete leap to spike and have the other athlete set up to block. 5 reps each then switch

6. Warm-Down

FFFiiinnnaaalll WWWaaarrrmmm DDDooowwwnn n Get in Circle and Perform Stretches that will cool down the athlete and loosen them up for the next day of training. EEaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee nnootteedd.. # Exercise Reps Type Notes/Coaching P o i n t s WD1 Side Groin Stretch Each Leg 20

seconds Static Stretching

Move to the right to stretch the groin then to the left


67

WD2 Hip Flexor Stretch Each Leg 20 seconds

Static Stretching

Step with one leg in front and other leg extended back stretch top part of quadriceps (hip flexor)

WD3 Partner H a mstring Stretches

Each Leg 20 seconds

Static Stretching

Partner up and person one puts leg up while the second person holds the leg to stretch hamstrings and then switch: (substitute exercise is the hurdlers stretch for hamstrings)

WD4 Partner Q u ad Stretches

Each Leg 20 seconds

Static Stretching

Partner up, one person leans on the other while the first person gently pulls their ankle behind their leg to stretch quad and then switch: (also can be done without partner which teaches balance as well)

WD5 Calf Stretches Each Leg 20 seconds

Static Stretching

Lean against wall, person, or ground and stretch the back of the lower leg by slowly leaning against the wall and flexing the ankle

WD6 Arm Circles Both Arms at a time 20 seconds, one arm at a time 10 seconds

Dynamic Stretching

Bring arms slowly in a circle rotating them back and forth

WD7 Back Stretches One Knee, Two Knee-10 seconds each

Static Stretching

Lay on back and slowly bring one leg to chest and hold and then two legs to chest and hold

WD8 Supermans 10 seconds 2 reps

Dynamic Stretching

Lay on stomach, slowly raise upper back and head while keeping abdomen, legs, and torso on ground, then hold. * note do very slowly

Exercise Diagrams, Appendix & Descriptions: 72 - 97


68


69

h

7. Drill Addendums

DDDrrriiillllllsss aaannnddd AAAssssssoooccciiiaaattteeeddd DDDiiiaaagggrrraaammmsss AAAddddddeeennnddduuummm TTThhiiisss aaaddddddeeennnddduuummm iiisss fffooorrr dddrrriii lll lllsss ttthhhaaattt mmmaaayyy nnneeeeeeddd tttooo bbbeee eeexxxppplllaaaiiinnneeeddd wwwiiittthhh pppiiiccctttuuurrreeesss... TTThhheeessseee pppiiiccctttuuurrreeesss aaarrreee aaa vvviiisssuuuaaalll aaaiiidddeee fffooorrr sssooommmeee ooofff ttthhheee dddrrriii lll lllsss dddeeessscccrrriiibbbeeeddd iiinnn ttthhheee ppprrrooogggrrraaammm...

IIInnncccllluuudddeeesss:::

1. DW1/ DW2-Side Swings/Front Swings 2. PA3-Leaping Broad Jumps Using Cords 3. PA12-Box Jumping-Two Legs 4. PA13-Cone Hops 5. BH7-Gear Shifting 6. BH8-Sprint-Jump-Sprint 7. QL8-Cutting/Breaking 8. QL9-Forward Shuffling 9. QL12-Slalom Jumps 10. 3CD1-3 Cone Drill 11. 4CD1-4 Cone Drill 12. 4CD2-4 Cone Drill-Variation 13. 4CD3-4 Cone Drill-Variation 14. 4CD4-4 Cone Drill- Call out # Variation 15. PASR1-Pro Agility Shuttle 16. ID1-Illinois Test/Drill 17. TT1-T-Test/Drill 18. SC1-Overspeed/Power Speed 19. FBCB1/BBCB1/LCB1-Weave Drill 20. FBCB3/LCB3-DB Agility Drill/Skill Athlete Agility Drill


70

Side Swings& Front Swings

DW1DW2

Jump For Distance& Height

Station 1Plyos - Leaping Broad

PA3


71


72

2 Legs

Station 1Plyos - Box jumping

PA12

Hop Back & Forth Over Cones

Station 1Plyos - Cone Hops

PA13


73

Station 2Foot Quickness:

Gear ShiftingBanana Hurdles Series

RunSprint Over

Accelerate Accelerate

FINISH

BH7

Sprint OverCoast

Sprint Over Sprint Over


74

Sprint ToJump Over

Sprint To Sprint To

FINISH

Run OverSprint To

Jump Over Run Over

Station 2Foot Quickness:

Sprint - Jump - SprintBanana Hurdles Series

PH8


75

Station 2Quickness/CuttingCutting/Breaking

QL8

LR

LR

LR

LR

LRLRCut

Cut

Cut

Sprint

Cut


76


77

Station 2Quickness/CuttingForward Shuffling

QL9

LR

LR

LRLRLR

LR

LR


78

Station 2Quickness/Cutting

Slalom Jump

QL12

JumpR

LRR

R

L

L

JumpL

JumpR

JumpL


79

Station 3Agilities

3 Cone Drill

5 Yards

5 Yards

SprintRight HandTurn

SprintSprint

Start

SprintWheel

3CD1


80

Station 3Agilities

4 Cone Drill

10 Yards

10 Yards

10 Yards

10 Yards

Sprint

Shuttle

BackpedalSprint

Start

Finish

4CD1


81

Station 3Agilities

4 Cone Drill

10 Yards

10 Yards

10 Yards

10 Yards

Sprint

Sprint

SprintSprint

Start

Finish

4CD2


82

Station 3Agilities

4 Cone Drill

10 Yards

10 Yards

10 Yards

10 Yards

Sprint

Sprint

SprintBackpedal

Start

Finish

4CD3


83

Station 3Agilities

Call Out # & Sprint

10 Yards

10 Yards

10 Yards

10 Yards

#1

#2 #3

#4

4CD4


84

Station 3Agilities

Pro Agility Shuttle Run

PSR1

#1 #2

Start

Sprint

Start at Cone #2#1 - Sprint to Left Touch

#2 - Sprint Across to Cone #3#3 - Sprint back to Finish Cone #2

5 Yards 5 Yards

#3Sprint


85

Station 3Agilities

Illinois Test/Drill

ID1

Finish

Start

30 Feet

30 Feet

#2

#3

#1

#7

#6 #5 #4

#9


86

Station 3AgilitiesT-Drill

TT1

StartFinish

Backpedal Sprint

Shuttle

5 Yards 5 Yards

10 Yards

Shuttle #4#2

#1

#3


87

Station 4Speed Development

Over SpeedPower Speed

SC1

SprintSprinting

Over Speed

Under SpeedPower


88

Station 4Sport Specific DrillsCutting & breaking

Weave Drill

Break

Break

• Stay low on breaks• Keep your hips underneath you• Break off outside foot

Sprint

Break

FBCB1BBCB1LCB1


89

Station 4DB Agility Drill

Skill Athlete Agility Drill

FBCB3LCB3

5 Yards

5 YardsBackpedal

Backpedal

Turn& Run On Command

SprintForwardSprint Sprint

5 Yards 5 Yards

Sprint Test Assesments and Tracking: 88 - 96


90


Beginning Sprinting Assessments Beginni g Sprinting Assessments Beginning Sprinting Assessments

SPRINT TECHNIQUE POINTS:

Athlete Name: Athlete Sport: Athlete Age: Athlete Gender: Athlete Name Schuman’s Speed

Center: Sprinting Assessment Guidelines

Rating: Rate 1-5 with: • 1 Needs to Change

• 2 Make more than 3 corrections

• 3 Make 2-3 corrections

• 4 Make one correction

• 5 Perfect form

What Can Be Improved? (write notes here)

1. Head is upright

2. Eyes straight ahead

3. Toes straight ahead or slightly inward

Write in here your initial impressions of athlete from doing assessments.

4. Back should be upright and slightly arched




91


92

5. Shoulders rotate with elbows at 90 degrees

6. Wrists should be loose and whip with arm action

7. Feet should be planted directly under the hips

8. Legs should move forward not up

9. Knees should be fully extended on follow through

10. On recovery leg should paw ground on contact

11. Feet should be dorsi-flexed and running on balls of feet (not toes)


Final Sprinting Assessments Final Sprinting Assessmen s Final Sprinting Assessments

SPRINT TECHNIQUE POINTS:

Athlete Name: Athlete Sport: Athlete Age: Athlete Gender: Athlete Name Schuman’s Speed

Center: Sprinting Assessment Guidelines

Rating: Rate 1-5 with: • 1 Needs to Change

• 2 Make more than 3 corrections

• 3 Make 2-3 corrections

• 4 Make one correction

• 5 Perfect form

What Has Changed and What Has Improved? (write notes here)

1. Head is upright

2. Eyes straight ahead

3. Toes straight ahead or slightly inward

Write in here your final impressions of athlete from doing assessments. What has improved, stayed the same and what should athlete continue to work

4. Back should be upright and slightly arched




93


94

5. Shoulders rotate with elbows at 90 degrees

6. Wrists should be loose and whip with arm action

7. Feet should be planted directly under the hips

8. Legs should move forward not up

9. Knees should be fully extended on follow through

10. On recovery leg should paw ground on contact

11. Feet should be dorsi-flexed and running on balls of feet (not toes)

on?


Athlete Beginning Testing Athlete Beginning T sting Athlete Beginning Testing

All Sports All Sports All Sports Athlete Name: Athlete Sport: Athlete Age: Athlete Gender: Athlete Name Schuman’s Speed

Center: Athletic Tests

Times or Distance What Can Be Improved? (write notes here)

40 Yard Dash

20 Yard Dash (timed as a split of the 40 yard dash)

Vertical Jump

Standing Broad Jump

Pro Agility Shuttle

3 Cone Drill

Write in here your initial impressions of athlete from doing assessments.




95


Athlete Final Testing Athlete Fi al Testing Athlete Final Testing All Sports All Sports All Sports

Athlete Name: Athlete Sport: Athlete Age: Athlete Gender: Athlete Name

Schuman’s Speed Center: Athletic Tests

Times or Distance

Beginning Test Times or Distance

Improvement

40 Yard Dash

20 Yard Dash (timed as a split of the 40 yard dash)

Vertical Jump

Standing Broad Jump

Pro Agility Shuttle

3 Cone Drill

Sport Specific Tes t: (List Test)

Sport Specific Tes t: (List Below)

Sport Conditioning Test: (List Below)

Write in here your Final impressions of athlete from doing testing.




96


97

David Schuman, Founder Schuman’s Speed [email protected]

As owner and founder of Schuman’s Speed Center, David has trained over 1000 athletes in speed, quickness and agility training and has trained numerous collegiate, pro and top scholastic athletes. His athletes and students have competed at the highest levels and have trained with him to become faster and stronger.

His team training with Saddle Brook High School and Saddle Brook Recreation Football has netted two of the quickest and most talented programs in North Jersey. Both teams will be competing this year for league and state championships. He has trained numerous all –state and all-county athletes in softball, baseball, track and field, football, field hockey, basketball and soccer. His collegiate athletes all tested in 2003 in the top 5% of their associated position in their sport.

David has been a highly successful athlete and coach. As a coach David is currently an assistant on Saddle Brook HS 10-1 football state semi-final and league championship team.His defensive backs led the league with 21 interceptions and had several athletes makeall-state, all-county, and all-league teams. He is also the associate head coach of track at Saddle Brook, having help led the boys to this years indoor county championships and his top girl athlete won the county championships in the pentathlon in 2003 and is second team all state in the triple jump.




As an athlete David prospered in high school and college. He was a starting linebacker on the University of Connecticut's nationally ranked football team and on the track has scored over 6400 points in the Decathlon in 2002. He was all-academic all-Yankee conference in football and received numerous athletic and student-athlete awards while at the University of Connecticut.

In High School David was a State Champion High Hurdler and was nationally ranked in the Pentathlon. As a football player David was named First Team All-American by Bigger Faster Stronger Magazine in 1992 and was also named to several all-state, all-county, and all-area teams.

David has a master’s degree from the University of Connecticut and is currently studying for a second master’s in Physical Education and Biomechanics from the prestigious Columbia University’s, Teacher’s College.

David's experience and knowledge has helped him to develop the best speed, power, weight lifting and conditioning program suited each athlete's need and their sport.

60 day speed training plan

Documents

week speed

program overview program

grades program

speed coaches

foot speed quickness

program positive attitude

copyright laws

express written consent