developing speed, agility and quickness a hands on presentation for the novice teacher / coach coach...
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Developing Speed, Agility and QuicknessA hands on presentation for the novice teacher / coach
Coach Mike Nitka MS, CSCS*D, FNSCA, RSCC*E
Presentation Goals Learn a basic program to build on When can you teach SAQ in your PE class What drills to teach in an SAQ class How to incorporate SAQ into your after school
program Unify all PE/coaching staff with drills and
terminology Thanks to Power Systems and Flaghouse
Muskego High School Southeast Wisconsin
Outside Milwaukee 1700 students D -1 Fall sports
FB, B&G VB, B-Soccer, G-Swim, G-Tennis, G-Golf
Winter sports B&G B-Ball, Wrestling, B-Swim
Spring sports B&G Track, Softball, G-Soccer, B-Tennis, B-Golf
Summer sports Baseball
Our Circuit Room 15 pieces
Push / Pull format
Electric timer with various preset intervals
Our Aerobic / Anaerobic Area 30 pieces Heart rate
monitors for each student FIRST BEAT
Flat screen TV
Our Strength / Power Area 6 squat racks
Our Strength / Power Area 6 platforms with bumpers
Our Strength / Power Area 6 Olympic benches
Our Strength / Power Area 2 sets of DB 3-120 lb 6 adjustable benches
Muskego Physical Education I have taught Physical Education for 33 years
We followed a very traditional P.E. curriculum Offered all the team sports Offered many recreational sports
Our department also offers current trends Yoga / Pilates, walk fit, dance
At conferences I heard what others were doing: Our student’s asked for more of a challenge!
Improve fitness in athletes during class and after school Improve athletic performance in class and after school
Human Performance was developedA daily 50 minute class for a semester
Monday – Teach lifting technique Tuesday – Teach movement technique Wednesday – Teach lifting technique Thursday – Teach movement technique Friday – Teach lifting technique
Our after school program Is held Monday through Thursday
From 2:40 – 4:00 (75-100 kids daily) Warm-up SAQ Train Flexibility
So we teach the technique in class (4 weeks) and train them after school
Weeks 1 through 4 If an after school speed / agility program is
combined with an after school strength program What type of speed / agility work should you do week 1-4?
The research said NONE! Speed training at this time takes away from the recovery ability
for strength / power / muscle gains Do you want them strong or not? Do you want them powerful or not? Do you want them to develop muscle size or not?
No speed / agility during the first four weeks !
Pre-testing during weeks 1-4? Why are you testing?
Individual and group weaknesses What gets measured gets improved!
Hand held versus electronic timing? Surfaces available for testing
Inside options Outside options
Who is doing the testing? An experienced coach paired with a novice coach and
average the two times
Volunteers please Participate in the following
A warm-up speed drills agility / power drills
A Basic Warm-up Developed with our ATC
Drill # 1 High knee run – focus on lifting the knees and arm mechanics.
Drill # 2 Butt kickers – focus on heels contacting the butt
Drill # 3 Forward lunge attempting to touch their elbow next to their in-step
Drill # 4 Over / Over – Under / Under
Drill # 5 Walking, or skipping toe touches
Drill # 6 Build-ups – observe their running mechanics
This drill leads you into our speed or agility workout
Basic Speed Drill ChoicesTeach these during class weeks 1- 4
Wall – legs and arms Falling build-ups (Gears) Position start & stop– 2 pt. (square & staggered) Form start & stop– 3 pt. Flying 10’s,20’s,30’s Power skips (height) Power skips (distance)
Harness routine Hurdle jumps – FW / Lateral
Begin Speed DrillsWeek 5 - Monday and Wednesday
Monday Build-ups – 2 reps Form starts (3-pt.) – 4 Position starts (2-pt.) - 4 Flying 10’s – 2 Power skips (height) - 2 Power skips (distance)-2
Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 10’s - 3 Power skips (height) - 2 Power skips (distance)-2
Speed DrillsWeek 6 – Monday and Wednesday Monday – add reps
Build-ups – 3 reps Form starts (3-pt.) – 4 Position starts (2-pt.) - 4 Flying 10’s – 3 Power skips (height) - 2 Power skips (distance)-2
Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 10’s - 4 Power skips (height) - 3 Power skips (distance)-3
Speed DrillsWeek 7 – Monday and Wednesday Monday –new drills
Build-ups - 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 20’s - 2 Power skips (height) - 2 Power skips (distance)-2 *Harness tow routine -1
Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) -4 *Flying 20’s – 3 Power skips (height) - 2 Power skips (distance)-2 *Harness tow routine - 2
Basic Agility Drill ChoicesTeach these in class weeks 1- 4 as well Ladders if you have them
FW over ankles with arms FW over knees with arms Lateral over ankles with arms
Mini Hurdles if you have them Two in over and back FW / BW In & out 2 foot lateral jumps
Lines FW 2 foot skier jumps Right foot / left foot skier hops
Three cone (L-drill) Four cones 5 yds. apart
Sprint & cut-sprint & cut-sprint & cut-sprint Sprint-shuffle-backpedal-shuffle Backpedal-shuffle-sprint-shuffle
Pro-Agility
More Agility Drill ChoicesTeach these in class weeks 1-4
Sprint ladders (A through E) A.5-10-5, B.10-5-10, C.5-5-5, D.5-10-15,
E.15-10-5
Lateral shuffle or side run ladders (A through E) A. 5-10-5, B.10-5-10, C.5-5-5, D.5-10-15, E.15-10-5
Backpedal / Backward run ladder (A through E) A.5-10-5, B.10-5-10, C.5-5-5, D.5-10-15,
E.15-10-5
Begin Agility DrillsWeek 7 – Tuesday and Thursday
Tuesday Ladder – 3 reps Mini-Hurdle – 3
In and out Line jump – 4 Pro-Agility - 4 Three-Cone – 4
2 right, 2 left Sprint ladder – 4
A.1, B.1, C.1, D.1
Thursday Ladder – 3 reps Mini-Hurdle – 3
In and out Line jump - 4 Pro-Agility - 2 Three-Cone – 4
2 right, 2 left Sprint ladder – 2
A.1, B.1
Speed DrillsWeek 8 – Monday and Wednesday Monday
Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 20’s - 2 Power skips (height) - 2 Power skips (distance)-2 Harness routine - 2
Wednesday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) – 4 Flying 20’s - 4 Power skips (height) - 3 Power skips (distance)-3 Harness routine - 2
Agility DrillsWeek 8 – Tuesday and Thursday
Tuesday Ladder – 3 reps Mini-Hurdle - 3 Line jump – 4 Pro-Agility - 4 Three-Cone – 6
3 Right, 3 Left Sprint ladder – 8
A.2, B.2, C.2, D.2
Thursday Ladder – 3 reps Mini-Hurdle - 3 Line jump - 4 Pro-Agility - 3 Three-Cone – 4
2 Right, 2 Left Sprint ladder – 4
A.1, B.1, D.1, E.1
Speed DrillsWeek 9 – Monday and Wednesday Monday New drills
Build-ups - 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 30’s - 2 *Hurdle Hops - 2 Harness routine - 2
Wednesday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 30’s - 3 *Hurdle Hops - 4 Harness routine - 6
Agility DrillsWeek 9 – Tuesday and Thursday
Tuesday Ladder – 3 reps Mini-Hurdle – 3
Over and back Line jump - 4 Pro-Agility - 4 Four cone - 4 Sprint ladder – 2
D.1, E.1 Shuffle ladder – 2
A.1, B.1 Backpedal ladder – 2
A.1, B.1
Thursday Ladder – 3 reps Mini-Hurdle – 3
Over and back Line jump - 4 Pro-Agility – 2 Four cone - 4 Sprint ladder – 2
A.1, B.1 Shuffle ladder -2
C.1, D.1 Backpedal ladder -2
D.1, E.1
Speed DrillsWeek 10 – Monday and Wednesday
Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 2 Hurdle Hops - 3 Harness routine - 2
Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 3
Agility DrillsWeek 10 – Tuesday and Thursday
Tuesday Ladder – 3 reps Mini-Hurdle – 3
Lateral two foot jumps Line jump – 4 Four cone – 6
3 Right, 3 Left Sprint ladder – 5
A.1, B.1, C.1, D.1, E.1 Shuffle ladder – 3
A.1, D.1, E.1 Backpedal ladder – 3
A.1, D.1, E.1
Thursday Ladder – 3 reps Mini-Hurdle – 3
Lateral two foot jumps Line jump – 4 Four cone – 4
2 Right, 2 Left Sprint ladder – 2
D.1, E.1 Shuffle ladder – 4
A.2, B.2 Backpedal ladder – 4
A.2, B.2
Speed DrillsWeek 11 – Monday and Wednesday
Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 3 Hurdle Hops - 3 Harness routine - 2
Wednesday – add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 3
Agility DrillsWeek 11 – Tuesday and Thursday
Tuesday Ladder – 3 reps Mini-Hurdle – 3
In and out Line jumps - 4 Three cone - 6 Four cone – 6 Sprint ladder – 2
A.1, B.1 Backpedal ladder -2
D.1, E.1
Thursday Ladder – 3 reps Mini-Hurdle – 3
In and out Line jumps - 4 Three cone - 4 Four cone - 4 Sprint ladder – 3
A.1, C.1, D.1 Backpedal ladder – 3
A.1, B.1, C.1
Speed DrillsWeek 12 – Monday and Wednesday
Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 3 Harness routine - 2
Wednesday – add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 4
Agility DrillsWeek 12 – Tuesday and Thursday
Tuesday Ladder – 3 reps Mini-Hurdle – 3
In and out Line jumps – 4 Pro-Agility - 4 Three cone - 4 Sprint ladder – 1 each
A.1, B.1, C.1, D.1, E.1 Backpedal ladder – 1 each
A.2, D.2, C.1
Thursday Ladder – 3 reps Mini-Hurdle – 3
In and out Line jumps - 4 Pro-Agility - 3 Four cone - 4 Sprint ladder – 1 each
A.1, B.1, D.1, E.1 Backpedal ladder – 1 each
A.1, B.1, C.1
Post-Test Week 13 Same surface as pre-test Same coaches at each station Same timing device
Hand held Electronic
Compare results Any obvious individual or team
Weaknesses Strengths
Coach Nitka
Joined the NSCA in 1988 Past chairman of the NSCA High School SIG Column editor Strength & Conditioning Journal Long time member of the NSCA conference committee Strength & Conditioning Coach of the Year 1994 Twice elected to the NSCA Board of Directors Represented the NSCA in Canada, China and Australia