2001 Univ. of Miami Clinic

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    LJniversity of Miami

    NATIOI{ALCWPIOI{S1983, L987, L989, r99r

    Spring Footbalt Coaches' ClinicMarch 23-24' 2oo1

    Greentree Practice FieldUniversity of Miami campus

    For Information call (305) 254-2563

    University of Miami HolidaY Inn1350 South Dixie HighwaY

    Coral Gables, FL 33146

    Telephone:(305) 667 -561 1

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    2001 University of MiamiCoachine Clinic Schedule

    Friday, March 23,2001

    8:30 A.M. .... Registration9:30 .. Andreu Srvasey -- University of lvfiami

    @asketball Gym)

    10.30 .... ... Randv Shannon -- Unir-ersitv of Miami(Basketball Gym)

    I l:30 . . . ... ... FCA Luncheon - James HendersonFive-Time World Bench Press ChampionG{echt Stanford Dining Hall)

    1:30 John Harris - Ivfiami Jackson HS(Basketball Gym)

    2:30 UM Defensive/O{Iensive Drills on Field3:15 ........ Practice (GreentreePracticeField)

    5:45 . . . ... .. . Official Welcome & Staff Introductions -- Lanv CokerUniversit-v of Vfiami @asketball G-vm)

    6:00 ... ... .. . Alex Gibbs -' Denver BroncosAssistant Head Coach (Basketball G-vm)

    '7 '.15 . . . . .. .. ' World Sporting Goods Receptionfaculty Club)

    Saturday, ilIarch 21, 20Al

    9:U0 A.fu{ .. Continental Breakfast (Hecht At}rletic Center Lobbv)

    9:-:() . . .. Rob Chudzinski -- Unh'ersiq' of N{ranii"Lnll Offense" @asketball G-vm)

    10:30 ... . rr,like Stoops - Uni*..ersifi' cf Okiahonrl(Basketball Gym)

    1l:3{) . . . Practice (Greentree Practice Field)

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    SPEEDDEVE,LOPMEJ{T

    ANDREU SWASEY

    LINIVERSITY OF MIAMI

    NOTES / Zl'r-::*' ' ,

    - i -J' ;.,d)fA

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    SPEED DEVELOPMENT FOR FOOTBALL

    I. INTRODUCTION: "SPEED",'WHAT IS IT? THE ABILITy TO pERFORM ATMAXIMUMSPEED FROM ALL ANGLES. IT IS A COMPLEX OF qUICKNESS,

    OWER, STRENGTH, FORCE, COI.IDITION, FLEXIBLITY, TECHMeUE, ANDlv{OST IMPORTANTLY C OORDINATION.

    II. OVERVIEIV: THE FOLLOWING OUTLINE WILL DISCUSS METHODS ANDTECHNIQUES FOR DEVELOPING SPEED AhID SPEED RELATED QUALITIES.IT IS IMPORTANT THAT YOU FOLLOW SOME BASIC PRINCIPLES THAT WILLENI}IAhICE YOUR TRAINTi{G PROGRAM.

    Iii. WARM-TIP IF YOU DO NOT }IAVE TIME TO PROPERLY WARM-UP, YOU DONOT HAVE TIME TO PROPERLY TRAIN. THIS IS TI{E MOST IMPORTANTASPECT OF SPEED DEVELOPMENT.

    A. GENERAL-JOGGNG AND STRETCHI}{G1. LOW IbITEhISITY LIMBERING-UP.2. INCREASE BLOOD FLOW TO ALL JOINITS.

    B. SPECIFIC1. STRAIGHT AHEAD-TECHMQUE OzuENTED DRILLS.2, LATERAL.MULTIDIRECTIONALDRILLS.

    C. PRESCzuPTION _ 12 _ 15 iV{i}ilJTESTOTAL TIN{E, 4 _ 5 I,{N. FORGENIER{L, 8 - 1O FOR SPECIFIC.

    ry. TECHIIIQUE: ry-IRYNG TO Rtlfi FAST REQUIRES GREAT COORDINATIOI.IDRILLS ARE USED TO DEVELOP M,A.XIMT'N4 VELOCITY AND REINFORCEPROPER RLIhTNING MECHAI.IiCS AT HIGH SPEED. THE ABILITYTO RLINRELA,X ANID RLibI AT FULL SPEED WITHOUT LOSING RLNhIINIG FOR}T

    A.MOTOR. DRJLLS _ A STEP, F{I-KNEES, HA.,IT KICKS.

    B. MOTOR DEVELOP: LEARNING TO PUT IT ALL TOGETHER;COORDNATION: DOING iT zuGHT AND STRAIGHT AHEAD.

    C. 6 _ it) DzuLLS FOR 20 TO 40 YARDS, 4 - 5 TIMES PER WEEK.

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    V. STRENGTH TRAINING _ USED TO DEVELOP BOTH GENERAL AND SPECIFICSTRENGTH FOR ACCELERATON AND MAXIMUMSPRINT SPEED.

    A. FORCE PRODUCTION _ BENEFITS STARTING POWER, CHANGE OFDIRECTION AND ACCELERATION.1. SQUAT.2. LLrl.lGE, STEP-UP.3. HYPERS AND STIFF'-LEG DEAD LIFTS.

    B. RATE OF FORCE PRODUCTION _ BENEFITS MAX SPEEDDEVELOPMENT.1. CLEAN, CLEAhI & JERK ANID SNATCH FROM DIFFERENT

    STARTING POSITIONS.

    C. PRESCzuPTION _ LIFT AT LEAST THREE TIMES PER WEEK, 1 OR 2TIMES DURINIG TESTING TIME.

    VI. PLYOMETzuCS + MEDICNE BALL: ARE AN E,XCFLLENT METHOD OFTRAINNG FOR NCREASNG EXPLOSIVE STRENGTH TO T'PPER&OWERBODY MUSCLE JOINTS. THEY BOTH CAN BE PERFORMED WHILESTANDNG, RL|.YNING Ai{DWITH BOXES.

    A. SPEED AND QI'ICKNESS - EXCELLENT FOR DEVELOPING Qi.IICK,EXPLOSIVE FOOT SPEED. FOCUS O}I MOVING AS QUICKLY ASPOSSIBLE, ANID AS SOON AS GROTIN-D CONTACT IS tv{ADE, Jl-l-N,IPAGAN.1. ROPE TL|i\4PNG,2. zuCOCHETS * JLD,IPS FROM THE LEFT TO THE zuGH OVER A LNE.

    WORK ONI THE BALLS OF YOIIR FEET.3. SCISSORS - RAPID SKIPPNG OVER A LNE 1VFIILE MOVNG

    LATERALLY N A STRAIGHT LINE.4 TOE TAPS _ PLACE THE TOES OF ONE FOOT Oi.i A LOW BOX 4 TO

    8 NCHES HIGH. I{OP TO ONIE SIDE, \YHILE REPLACNG THE TOESWITH THOSE OF THE OTHER FOOT. IV{OVi.lt{G THE FEET AS FASTAS POSSIBLE.

    B. JLMP IN PLACE _ DEVELOPS POWER AND REACTIVE ABILITY IN TFIELEGS Ab{D TORSO. MEDITN4 NTENSITY.1. POWER SKIP.2. TUCK TLTMPS _ THROW ARMS INTO AIR AND PULL THE KNEES UP

    INTO THE CHEST, GROLIND CONTACT IS MADE DIP AND LEAPINTO THE AIR AGAIN.

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    3' VERTICAL JLN4PS _ DIP AND JLTA4P AS HIGH AS POSSIBLE WITHotYq OUT I, 2, AND 3 STEP APPROACHES MAY ALSO BEIMPLEMENTED.4, STANDING LONG JUMPS _ WITH THE ARM OVER HEAD, DIP ANDJLN/TP. WHEN JIIIVIPING THROW THE ARMS T'P AND EXTE',{D .i.iiBODY INTO THE ???.5. COMBO JLN4PS _ COMBTNING THE LF AND TJ, THE ATHLETtr

    WILL PERFECT EACH JIIMP ONE AFTER THE OTHER. EXAMPLE:START WITH LJ, TJ, LJ THEN SWITCH TO TUCK, LONG, TUCK IiVTHE NEXT SET.6. SQUAT JLMPS - DROP INTO % SQUAT posrrroN, EXPLODE Ui)AND JLD{P AS HIGH IN THE AIR AS POSSIBLE. LAND SOFTLY ON.T}iE BALLS OF THE FEET, SQUAT AND TLMP AGAIN.

    C' MIILTIPLE JLMPS. DEVELOP POWER AhID REACTIVE ABILITY IhI THEHIPS, LEGS, AND TORSO. MEDIUM TO HIGH INTENSITY.1. CONE HOPS * DIP AND JUIV{P OVER EACH CONE, AS SOONASCONITACT IS MADE WITH THE GROLTND, DIP AND NN{P AGAIN.2. RUSSIAN HOPS - SQUAT AND JLMP VERTICALLY, EMPAASIZNG

    HEiGHT.3. HURDLE JUMPS _ PLACE 5 TO iO HTIRDLES N{ A ROW @ 3 _ 4FEET APART. JUMP OVER EACH HTIRDLE4. DEPTH JLII4PS _ STANDING oI\i ToP oF A BoX 3 _ 4FEET HIGHWITH THE ARM AT SIDE, STEP OFF IN A CONTROLLED FASHIO}I

    DROP INTO A % SQUAT POSITIO}I, ANTD E)GLODE UP AND J Ui\,lT,AS HIGH I}ITHE AIR AS POSSIBLE.

    VII MEDICNE BI{]-L- CIRCUITA' POLYIV{ETRIC FoR yotrR uppER tsoDy JorNTS.

    VIiI.AGILITY: AtsILITY TO CTIANGE DIRECTIONS AT MAXIMTN4 SPEEDWITHOIJT TF{E LOSS OF COJ\iTROL. RAPID CI{AJ{GE DIRECTIO},I REQUii{ iiiQUICK A\ID EXPLOSIVE CONTRACTIO}{S OF TFIE }"{USCLE JONT,

    A. REACT|VE AGILITY - STIMULUS GIVE}I BY A COACI{ OR TRANNGPARTl\iER1. TWO POINTS DRILLS.2, FOTIR POINTS DzuLLS.

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    B. PROGRAMMED AGILITY1. CONES2, BAGS3, LADDER

    X. CONDITIONING: WHAT IS IT? TIMING, REST, PECKING AT THE RIGHT TIMN.BASICALLY, IT IS WHAT YOUR ATHLETE HAS BUILT TIP TO. EXAMPLH:YOUR WARM-IJP + STRENGTH TRAINING + POLYMETRICS ALL EQUAI- UPTO YOTIR ATHLETE COI.IDITIONING TRAIIIING.

    X. TESTNG: THIS WILL DETERMINE IF YOUR EXERCISE PRESCRIPTION ISOPTIMAL. COMPARE RESULTS WITH ORIGINAL GOALS AND OBJECTIVES.TAKE NOTES DURTNG TRAINING TO COMPARE WITH INFORMATIONCOLLECTED DURING TESTING. MAINTAIN CONSISTENT TYPES OF TESTAND TESTING CONDITIONS AND PLAN ONLY A SMALL AMOUNT OFDIFFERENT TEST AT THE END OF TRAINING. BE SURE TO CONDUCT ALLTEST DURNG THE SAME STAGE OF'TRAINING AND RAISE TESTNGSTAi{DARDS AS RESULTS IMPROVE EACH YEAR.

    A. STRE}.IGTH: CLEAN, SQUAT AND BENCH.B. E)GLOSTVE STRENGTH : VJ, SLJ AND/OR STJ.C. ACCELERATION:20 OR 30 YD SPRNT.D. ),I.LX. SPEED:20 * 30 \T. FLY-N.E, E\DUR'\i\CE: 16 X40, 16 X 1101D.,2-3 X 300 SF{UTTLERLTT\{.

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