speed development - andreu swasey - univ. of miami - 2001 um clinic

8/19/2019 Speed Development - Andreu Swasey - Univ. of Miami - 2001 UM Clinic

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SPEED

DEVELOPME}TT

ANDRE.U

SWASEY

LINIVERSITY

OF

MIAMI

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SPEED

DE\TELOPMENT

FOR

FOOTBALL

I.

INTRODUCTION:

..SPEED',,

.WHAT

IS

IT?

THE

ABILITY

To

PERFORM

AT

MAXIMUM

SPEED

FROM

ALL

ANGLES.

IT

IS

A

COMPLEX

OF

qUICKNESS

,

PowER,

STRENGTH,

FORCE,

coNDITIoN,

FLEXIBLITY,

rscHfro.uE,

AND

MOS

T

IMPORTAT{TLY

COORDINATIONI.

Ii.

OVERVIEW:

THE

FOLLOWINiG

OUTLI}IE

WILL

DISCUSS

METHODS

A}ID

TECHMQUES

FOR

DEVELOPING

SPEED

AND

SPEED

RELATED

QUALITIES.

IT IS

IMPORTANT

THAT

YOU

FOLLOW

SOME

BASIC

PRI}ICIPTES

THAT

WILL

E}'IHANICE

YOUR

TRAINNG

PROGRAM.

IIi.

WARM-IIP

IF

YOU

DO

NOT

HAVE

TIME

TO

PROPERLY

WARM-UP,

YOU

DO

NOT

FTAVE

TIME

TO PROPERLY

TRAIN.

THIS

IS

THE

MOST

IMPORTANT

ASPECT

OF

SPEED

DEVELOPMENIT.

A.

GENERAL-JOGGTNG

A}iD

STRETCHNG

I.

LO\Y

INTE}iSITY

LIMBERING-UP.

2,

NCREASE

BLOOD

FLOW

TO

ALL

JOIhITS.

B.

SPECIFIC

1.

STRAIGHT

AHEAD-TECHMQUE

ORIENTED

DRILLS.

2.

LATERAL-MIILTIDIRECTIONAL

DRILLS.

c.

PRESCRIPTION

-

12

-

t5

,..\.fn\r{JTES

TorAL

TI},{E-

4

-

5

il,{N.

FoR

GENER*A.L,

8

-

1O

FOR

SPECIFIC.

IV.

TECH}IIQUE:

ry-IRYNG

TO RU}I

FAST

REQUIRES

GREAT

COORDINATIO},]

DRILLS

ARE

USED TO

DEVELOP

fuT,A.XIMLM

VELOCITY

AND

RETNFORCE

PROPER

RLN}II}IG

MECHANiCS

AT HIGH

SPEED.

THE

ABILITY

TO

RLTN

RELA-X AND

RTN

AT FULL

SPEED

WITHOUT

LOSINIG

RLINNN.IG

FOR},{

A.

MOTOR

DzuLLS

_

A

STEP,

HI-II\EES,

HA-fu{

KiCKS,

B, MOTOR

DEVELOP:

LEARNIhIG

TO

PUT

IT

ALL

TOGETHER;

COORDINATION;

DOING

IT

zuGHT AND

STRAIGHT

AHEAD.

C.

6

_

it) DzuLLS

FOR 20

TO

40

YARDS,

4

-

5

TIMES

PER

WEEK.



STRENGTH

TRAINING

_

USED

TO

DEVELOP

BOTH

GENERAL

AND

SPECIFIC

STRENGTH

FOR

ACCELERATON

AND

MAXIMUM

SPRINT

SPEED.

A. FORCE

PRODUCTION

_

BENEFITS

STARTING

POWER,

CHANGE

OF

DIRECTION

AND

ACCELERATIONI.

1.

SQUAT.

2.

LLThIGE,

STEP-UP.

3.

HYPERS

AND

STIFF-LEG

DEAD

LIFTS.

B. RATE

OF

FORCE

PRODUCTIOI{

_

BENEFITS

MAX

SPEED

DEVELOPMENT.

1.

CLEAN,

CLEANI

&

JERK

AND

SNATCH

FROIv{

DIFFEREhiT

STARTING

POSITIONS.

C.

PRESCRIPTION

_

LIFT

AT LEAST THREE

TIMES

PER WEEK,

1

OR

2

TIMES

DI'RING

TESTING

TIME.

PLYOMETRiCS

+

MEDICINE

BALL: ARE AN EXCELLEI{T

METHOD

OF

TRAINING FOR NCREASING

EXPLOSIVE

STRENGTH TO

UPPER/LOV/ER

BODY MUSCLE

JOINTS. THEY

BOTH CAN

BE

PERFORMED

WHILE

STANDING,

RTII\L\ING

AND WITH BOXES.

A.

SPEED

AND

QI-IICKNESS

-

EXCELLE}{T

FOR

DEVELOPING

QIIICK,

EXPLOSIVE

FOOT

SPEED. FOCUS ON MOVTNG AS

QrnCKLy

AS

POSSIBLE,

ANID

AS

SOON

AS

GROLIN-D

CONTACT

IS

IVIADE,

TLIVIP

AGAN.

1. ROPE

JL|I4PNG,

2.

RICCCHETS

-

JUlv{PS FROtv{

THE LEFT

TO THE zuGH

OVER

A LNE.

WORK

ON THE

BALLS OF

YOTIR FEET.

3.

SCISSORS

_

RAPID

SKIFPIbIG

OVER A

Li}IE

WFIILE

MOVniG

LATERALLY

N

A STRAIGHT

LINE.

.+.

TOE

TAPS

_

PLACE

THE TOES

OF

ONE FOOT

OJ{

A

LOW

BOX

4

TO

8

NCHES

FilGH.

FIOP TO

ONE SIDE,

1VHILE REPLACI}{G

THE

TOES

WITH

THOSE

OF

THE OTHER FOOT. lv{Ovli\ic

TF{E

FEET

AS

FAST

AS

POSSIBLE

B.

JUMP Ihi PLACE

_

DEVELOPS

POWER

AND REACTIVE ABILITY

IN TFTE

LEGS

ANID

TORSO. MEDITN4

NTENSiTY.

1.

POWER

SKIP.

2.

TUCK

JUMPS

_

THROW

ARMS INTO AIR AI{D PULL

THE

KhIEES

UP

INTO THE

CHEST,

GROTIND CONTACT

IS

MADE

DIP

AND

LEAP

INTO THE AIR AGAIN.



3'

VERTICAL

JLN{PS

_

DIP

AND

JLTT4P

AS

HIGH

AS

POSSIBLE

WITH

ATYIOUT

i,

2,

AND

3

STEP

APPROACHES

MAY

ALSO

BE

IMPLEMENTED.

4,

STANDING

LONG

JLMPS

_

WITH

THE

ARNI

OVER

HEAD,

DIP

AND

NA4P.

WHEN

JLTI,TPING

THROW

THE

ARMS

UP

AND

EXTEND

.i"iiE

BODY

INTO

THE

???.

5.

COMBO

[N4PS

-

COMBINING

THE

LF

AND

TJ,

THE

ATHLETE

WILL

PERFECT

EACH ITIMP

ONE AFTER

THE

OTHER.

EXAMPLE:

START

WITH

LJ,

TJ,

LJ

THEN

SWITCH

TO

TUCK,

LONG,

TUCK

I},7

THE

NEXT

SET.

6'

SQUAT

JLMPS

-

DROP

INTO

%

SQUAT

posrrlorr,

EXPLODE

Ur

AND

Jtrr4P

AS

HIGH

IN

THE

AIR

AS

possrBlE.

LAhiD

soFTLy

oi\i

THE

BALLS

OF

THE

FEET,

SQUAT

AND

[N4P

AGAIN.

C'

MULTIPLE

JTIMPS.

DEVELOP

POWER

AND

REACTIVE

ABILITY

IN

THE

HIPS,

LEGS,

A}TD

ToRSo.

MEDIL[\4

To

HIGH

INTENSITY.

1.

CONE

HOPS

_

DIP

AND

JU[,{P

OVER

EACH

CONE,

AS

SOON AS

CONTACT

IS

MADE WITH

THE

GROTIND,

DIP

AND

JLTI\4P

AGAIN.

2.

RUSSIAN

HOPS

_

SQUAT

AND

JTIil4P

VERTICALLY,

EMPFLASIZNG

HEiGHT.

3.

HT'RDLE

JUMPS

_

PLACE

5 TO

iO

HURDLES

IN

A

ROW

@

3

_

4

FEET

APART.

JLIMP

OVER

EACH

HTIRDLE

4.

DEPTH

TLIA4PS

_

STANDI].IG

O}I

TOP

OF

A

BOX

3

_

4FEET

HIGH

WITH

THE

ARM

AT

SIDE,

STEP

OFF

INI

A

CONTROLLED

FASHION.

DRO-IINTO

A

%

SQUAT

POSITION,

AND

EXPLODE

UP

AND

Juivli,

AS

HIGH

I}I

THE

AIR

AS

POSSIBLE.

VII.

MEDICNE

B.TI-L

-

CIRCLIiT

A'

POLYil{ETRIC

FCR

yotJR

trppER.

BoDy

JCINTS.

VIII,

AGILITY:

AtsiLiTY

TO

CHANGE

DIRECTIObIS

AT

MAXIfuILI\4

SPEED

WiTHOI]T

THE

LOSS

OF

CO}-ITROL.

RAPID

CI{A}IGE

DIRECTIOi,I

REQLii:{.i,:i

QUiCK

AifD

EXPLOSIVE

CONTRACTIONS

OF

TF{E

}"{USCLE

JOIhIT.

A'

REACTIVE

AGILITY

-

STIMTILUS

GiVE}I

BY

A

COACH

OR

TRAINNG

PARTNER

1.

TWO

POINTS

DRILLS.

2,

FOI.IR

POINTS

DzuLLS.



B.

PROGRAMMED

AGILITY

1.

CONES

2,

BAGS

3.

LADDER

CONDITIONING:

WHAT

IS

IT?

TIMIhIG,

REST,

PECKING

AT

THE

zuGHT'flMn.

BASICALLY,

IT

IS

WHAT

YOIIR

ATHLETE

HAS

BUILT

TIP

TO.

EXAMPLb:

YOTIR WARM-TIP

+

STRENGTH

TRAINING

+

POLYMETRICS

ALL

EQUAI-

UP

TO YOUR

ATHLETE

COhIDITIONING

TRAN{ING.

TESTNG:

THIS

WILL

DETERMINE

IF YOUR

EXERCISE

PRESCzuPTION

IS

OPTIMAL. COMPARE

RESULTS

WITH

OzuGINAL

GOALS

AND

OBJECTIVES.

TAKE

NOTES

DURING

TRAINING

TO

COMPARE

WITH

INFORMATION

COLLECTED

DURING

TESTING.

MAINTAIN

CONSISTENT

TYPES

OF

TEST

AND TESTING

CONDITIONS

AND

PLAN

ONLY A

SMALL AMOT]NT

OF

DIFFERENT TEST

AT

THE END OF

TRAINING.

BE

SURE

TO

CONDUCT

ALL

TEST DURNG THE

SAME

STAGE

OF

TRAINING

AND

RAISE

TESTNG

STANDARDS

AS

RESULTS

IMPROVE

EACH YEAR.

A. STRENGTH:

CLEAN,

SQUAT AND BENCH.

B.

EXPLOSIVE

STRENGTH

:

VJ,

SLJ

AND/OR

STJ.

C.

ACCELERATION:20

OR

30

YD

SPRINT.

D,

l,L\X.

SPEED

:

20

-

30 1'D.

FLY-N.

E,

E\DUR*,\NCE:

16

X

40,

l6 X

1101:D.,2-3

X

300

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speed development - andreu swasey - univ. of miami - 2001 um clinic

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