Hofstra Speed Training Manual

8/3/2019 Hofstra Speed Training Manual

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Preface

Originating in the sport of track and field, jump training and speed drills were once

considered a mysterious technique used only by European bloc countries. Today,

these techniques and methods are commonplace. In fact, plyometric type training notonly fits into the complete training program, a training program is not complete

without it.

First coined by track coach Fred Wilt in 1975, the term plyometrics (plyo+metrics)

means measurable increases. During the 1970s and 1980s, many sports such as

basketball, volleyball, football, and weightlifting began to understand the

applicability of these exercises to their sports and training programs. Plyometrics andgeneral speed development concepts have been embraced as an integral part of

systematic performance enhancement planning.

Plyometric type training should always be considered within the context of the sport,

the athletes age, skill level, injury history, strength level, and a number of other

variables involved with specific athletic development.


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National Strength and Conditioning Association

Position Statement

Explosive Exercise and Training

It is the position of the National Strength and Conditioning Association that:

1. Resistance exercises characterized by maximal or near maximal rates of force

development or by high accelerations, usually referred to as explosive

exercises, are effective for enhancing physical performance.

2. Explosive exercises may be necessary for optimal physical conditioning insome sports, particularly those involving high accelerations.

3. In keeping with the principle of specificity of training, explosive exercises can

be used to stimulate movement, velocity, and acceleration patterns of manysport movements.

4. Explosive exercises should be taught by experienced and knowledgeable

instructors.5. When properly taught and supervised, explosive exercises do not involve

excessive risk of injury.

6. Reduction of athletic injury risks associated with participation in sports

involving high rates of force development or high accelerations probablyrequire some training with exercises involving high rates of force

development or high accelerations.

Explosive Plyometric Exercise

1. The stretch-shortening cycle, characterized by rapid deceleration of a massfollowed almost immediately by rapid acceleration of the mass in the opposite

direction is essential in the performance of most competitive sports,

particularly those involving running, jumping, and rapid changes in direction.2. A plyometric exercise program-which trains the muscles, connective tissue,

and nervous system to effectively carry out the stretch-shortening cycle-can

improve performance in the most competitive sports.


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Explosive Exercise and Training

3. A plyometric training program for athletes should include sport-specificexercises.

4. Carefully applied plyometric exercise programs are no more harmful than

other forms of sports training and competition, and may be necessary for safeadaptation to the rigors of explosive sports.

5. Only athletes who have already achieved high levels of strength through

standard resistance training should engage in plyometric drills.6. Depth jumps should only be used by a small percentage of athletes engaged in

plyometric training. As a rule, athletes weighing over 220 lbs. should not

depth jump from platforms higher than 18 inches.

7. Plyometric drills affecting a particular muscle/joint complex should not beperformed on consecutive days.

8. Plyometric drills should not be performed when an athlete is fatigued. Time

for complete recovery should be allowed between plyometric exercise sets.9. Footwear and landing surfaces used in plyometric drills must have good shock

absorbing qualities.

10. A thorough set of warm-up exercises should be performed before beginning aplyometric training session. Less demanding drills should be mastered prior

to attempting more complex and intense drills.


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Running Applications

Goals of speed development including agility and speed endurance must center on theoverall enhancement of the technical aspects of running as well as injury prevention.

In doing so, 3 points must be stressed:

1. Baking forces at surface contact must be minimized. This is accomplished by

foot contact directly beneath the COG and maximizing the backward speed of

the lower leg and foot.2. Brief ground support phase to increase stride frequency.

3. Eccentric knee flexor strength must be optimized for leg recovery during

running. Strengthening exercises should be functional and multi-joint (hip

extension).

Training Methods

The progressive nature of athletic skill development must be nurtured in the

development of functional speed. A hierarchy of training should reflect the following

progression:

1. Primary-Sound running mechanics training

2. Secondary-Resistive/assistive training3. Tertiary-Fitness, power, plyometric, agility, speed-endurance training

Periodized timing for inclusion of drills for enhancement of speed is extremely

important. Macro, meso, and micro cycles will vary according to the sport, traininglevel/age of the exerciser, length of the training program overall (year round or

seasonal), and fitness of the exerciser. Generally, the following guidelines may

apply:

Running technique drills: although these are low intensity and may be

done as a portion of the warm-up year round, it is important toconcentrate on this componenet in the off and pre-seasons in particular

Resistive running may be performed in the off to pre-season time

frame and be implemented along with a plyometric and resistancetraining program

Assistive running may be limited to the in-season and competition

season (just prior to peak transition)


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Running Applications

Agility training may be progressively implemented as a part of theoverall warm-up and conditioning program throughout the season

Power training which is accomplished in the weight room will

progressively ramp up throughout the training period and may becombined with plyometric training at the in-season and pre-peak

transition phase

Fitness is a year round training component that is accomplished with awell-rounded, well-focused, sport-specific training program including

periodized methods of training all required physical attributes with the

addition of nutritional aspects for top performance.

Specific suggestions for speed training are given in Section 11.


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The Defining Moment

The fundamental goal of human performance is to generate neuromuscularimpulse required to initiate the power and speed necessary to execute a technical

task at a planned intensity level. Execution of task is where everything comes

together. The success of execution is the evaluation point for all humanperformance. Speed and power are the components which contribute to the

success level of the endeavor.

There are few fitness, athletic, or port movements characterized by a single,

unrepeated application. Most movements in these categories consist of ongoing, sub-

maximal efforts with bouts of high-intensity workloads (a series of plays and relief

periods). To become more proficient at the desired activity, it is important toprogressively implement specific drills in similar exercise: relief ratio patterns

modeled on the actual activity at its highest level. Additionally, the appropriate

metabolic system(s) must be taxed at the requisite effort level of the activity.

If indeed the goal is to become proficient and efficient at a specific task, sport,

activity, or effort then practice must mimic this effort as closely as possible relativeto:

velocity

power output

intensity frequency of required effort

duration of effort

relief periods

type of movement pattern

metabolic system engaged

Speed and power are reflected in almost all sports. It is essential for the coach,personal trainer, athletic trainer, and rehabilitation specialist to train these

components. Plyometrics, in combination with speed development drills, sport

specific applications, and appropriate resistance training are key to enhancing power

and speed. However, in order to train these components, we must first have athorough understanding of them.


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Understanding the Basic Concepts

PlyometricsDerived from the Greek word plythein which means to increase; the words

plio which means more and metric which means measure may also be

linked to the modern day term of plyometrics

Plyometrics: ballistic actions which exploit the stretch-shortening cycle;

exercise aimed at improving elastic/reactive qualities ofstrength; exercises characterized by stretch-shortening cycle

actions enabling muscle(s) to achieve maximal rates of force

development and gain stiffness regulation; exercises whichutilize the force of gravity to store energy in the muscles which

is then used by an opposite reaction within a short period of

time; exercises that enable a muscle to reach maximumstrength in a as short a time as possible

The three main components of a plyometric drill are theeccentric action, amortization phase, and concentric action

Stretch-Shortening Cycle: impulsive eccentric-concentric coupling where rapid

deceleration of a mass (via muscle lengthening/eccentric

action) is immediately followed by amortization andacceleration in the opposite direction (via muscle

shortening/concentric action); can be classified by responsetime

Short-0.15-0.25 s (small angular displacement; i.e. intitial sprint

acceleration; squat/counter-movement jump)

Long-0.25+s (large angular displacement; maximal sprint velocity;

high/long jump)

Amortization Phase: the period of time from the initiation of the eccentric action

(touching the surface) to the initiation of the concentric action (start of the upward

motion of the jump)


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Example: If a person were to stand on a box, step off, and upon landing with theknees bending, immediately jumps as high as possible, a plyometric exercise will

have been performed. The phases are as follows:

as soon as the balls of the feet touch the floor and the knees begin tobend, an eccentric action takes place in the knee extensors (quads) and

the hip extensors (hamstrings/gluts) causing a rapid deceleration of

movement

the rapid deceleration evokes the stretch reflex, or stretch-shortening

cycle which causes the concentric action of the same muscle and a

rapid acceleration (concentric action) of the mass in the other direction

the amount of time in contact with the floor surface (toe touch throughleaving the surface) is the amortization phase; amortization must be as

brief as possible to take advantage of the stretch reflex

Additional key terms as they relate to plyometric type exercise include:

Elastic Strength: the ability of muscle and connective tissues to rapidly exertforce against a surface in order to produce maximal power in linear, vertical, lateral,

or combination movements

Impulse: the product of force and time

Power: the product of force and velocity

Reactive Ability: a characteristic of speed-strength that can be improved with

explosive training


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SpeedThe rapidity of movement; velocity (where velocity=distance divided by time).

Speed is the result of force to a specific movement or technique. In most sports,

the ability to change direction and speed are more important than simply

achieving/maintaining high velocity. This requires rapid force development andhigh power output, as well as the ability to couple eccentric and concentric

actions in ballistic movements.

When speaking specifically about running speed, the interaction of stride frequency

and stride length, the following key terms apply:

Stride Frequency: the number of strides taken in a given period of time

Stride Length: the distance covered in one stride; related to body height andleg length; also determined by the ipulse generated during

ground contact

Flight Phase: the period of time when the feet are not in contact with theground; includes two sub-phases:

drive leg take-off; bodys center of gravity rises to highest point

descent of bodys center of gravity; ground contact

Support Phase: the period of time from touch-down to take-off of the same

foot; includes three sub-phases:

heel-strike

mid-stance

take-off

Additional key terms as they relate to speed/speed development include:


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Speed Strength: the ability to exert maximal force during high-speedmovements

Speed Endurance: the ability to maintain running speed after 1-2 seconds atmaximal velocity (5-6 seconds from static start); to achieve

maximum acceleration/speed during repeated sprints; tertiary

training methods aimed at improving the ability to maintainspeed after 1-2 seconds at maximal velocity

Agility: the ability to explosively change direction while maintaining

balance, body control, and speed; may be classified into twotypes:

general the ability to grasp the technique of a

new movement sequence in its rough form veryquickly and often at first attempt

special the ability to execute new parts of special

movements/variants without appreciable loss in performance, and toimmediately adapt to unforeseen changes in conditions by slightly

varying usual movements

Reaction Time: the delay between the auditory, visual, or tactile stimulus and

subsequent movement

These components and concepts will be discussed in detail in the following sections.


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Warm-up

All plyometric workouts should be preceded by proper warm-up (general,

stretching, and dynamic specific warm-up) and followed by a proper cool-down

period. Without proper warm-up the possibility of joint or muscle injury increasesand thus, performance will also be decreased. Warm-up will help to:

Increase intramuscular temperature

Raise the level of excitation of the nervous system

Shorten reaction time

Enhance overall coordination

Increase range of motion about joints Improve elasticity and contractile ability of muscle

Decrease injury potential

Enhance mental focus for the forthcoming workout

How Much?

As emphasized by Vern Gambetta in Training and Conditioning (Vol. IX, No. 2) The

length of warm-up can range from 15-40 minutes, depending on the main emphasis of

the workout and the training task that immediately follows the warm-up. For speed,strength, and other workouts that have high technical demands, the warm-up should

be long.

Other considerations when determining warm-up include environmental

considerations, number of training sessions per day, and physical status of the athlete

(tightness from previous workouts). All warm-ups should account for components of:

Raising the core temperature of the body

Loosening (large amplitude movements)

Balance

Flexibility (range of motion with control)

Coordination (fundamental movement before sport-specific skill) Core work (improve awareness and control of center of gravity

Specific warm-up

Cool-down


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Warm-up

Remember the following five key points:

1. Warm-up to play; do not play to warm-up.

2. Warm-up to stretch; do not stretch to warm-up.3. Make the warm-up active; involve movement that is rhythmic and of large

amplitude.

4. Make the warm-up progressive; start controlled and finish at game speed.5. Plan the warm-up as specific preparation for training.

Sample Warm-ups

Basic Warm-up

General warm-up

Skip 2x30m

Sidestep 2x30m

Long and low carioca 2x30m

Carioca 2x30m

High knee carioca 2x30m

Backward run 2x30m

Straight-leg prances 2x30m

High skip 2x30m

Dynamic change-of-direction warm-up

General warm-up

Skipping: reaching arm and cross-arm action

Crossover skip

Sidestep; switching direction and also performing at angles

Carioca: switching directions and also performing at angles

Leg swing: out and aroundVern Gambetta

Training and Conditioning

(IX/2)


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Lower Body Plyometrics

Most coaches and trainers understand there is no one way to train, but there arebetter ways of training to ensure success and safety. A trainer with imagination and

a good knowledge of the principles of plyometrics will find few limitations to the

combinations of plyometric drills available. Although the NSCA cannot list ordemonstrate every known plyometric drill or combination thereof, as long as the

trainer uses a progressive system of intensity (type of plyometric, level of effort

required, and number of contacts) the explosive training program may be successful.

Drills in this section will be listed and discussed in order of difficulty.

DEFINITION OF MOVEMENT:

Jumps

Hops

Bounds

Shock Movements

1. Jump

A. One or two foot take-off to two foot landing

B. A set may consist of 1-10 repetitionsC. Projection of the hips upward and vertical lift are key

D. Types of jumps1. In-Place Normally vertical while remaining in the same place;

usually done with beginning programs or for low to moderate intensity

plyometric training; examples include:

Ankle bounce (pogo)

Squat jump (no pre-stretch; initiated from a static squat position)

Squat jump with pre-stretch and variations such as split squat jump

and cycle split squat jump

Tuck jump (and single leg tuck jump)

Vertical jump (power jump and its variations)

Pike jump

Box jump (up only)

Depth jump (the execution of a vertical jump after dropping from a

specified height)


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2. Standing A maximal effort jump of 1-RM made in any direction(vertical, linear, lateral); examples include:

Long

Triple

Vertical (and single leg vertical)

Lateral

Jumps (hops and bounds) may be further identified by:

Long response: movement includes horizontal displacement; low

intensity exercise used in relatively high volume training;accumulation of 30-100 meters for a set of jumps is not unusual;

measured in distance, not number of contacts

Short response: plyometrics performed with >10 repetitions usually in-

place or with slight body/space displacement

2. Hops

(A) Movement begins on one or both legs and ends on the same

or both legs(B) Characterized by a horizontal component, cycling

movements, and hip height(C) Performed in sets of 2 to 10 repetitions (short response) or

by distance (long response, 25 to 60 meters).

(D) Types of Hops

Short Response: plyometrics performed with 10 repetions or less of

which a shock method (Weighted vest) may be added; examplesinclude:

- Double and single leg hop

- Double and single leg, zigzag hop- Speed hop

- Lateral hop

- Single-leg butt kick- Side hop

Long Response: plyometrics performed with more than 10 reps, ofwhich a shock method may be added; examples include exercises

listed above


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3. Bounds

(A) Involves alternate landing from one foot to another;combination bounds may also be performed

(B) Emphasis is on maximal horizontal distance (hip height is a

factor in technical success and distance covered)(C) Normally measured for distance

1. Long Response: 10+ repetitions covering a distance of

30-100 meters

2. Short Response: 2-10 repetitions for maximal distsance

(D) Types of bounds include variations of bounding such as

skipping, galloping and/or prancing. Examples of boundinginclude:

- Ankle flip

- Single-leg bound (hop)- Alternate leg bound

- Box variations

- Stair variations

4. Shock Movements

(A) Plyometrics calling for very high intensity nervous system

activity and high levels of stress to be placed on muscle andconnective tissues are shock movements.

(B) Height is critical; may have vertical (vertical jump) or

horizontal (long jump) components; safe box height mayrange from 0.5 to 1.1 meters

(C) Methods for incorporation include depth jumps and/or box

jumps


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The Exercises1A. Jumps (In-Place)

A plyometric program should be initiated with low intensity and low volume

(>80 foot contacts) drills. Jumps in-place are a great starting point for training theneuromuscular responses required for higher level plyometric training. In-place

jumps stress two-foot take-offs and landings along with vertical height. Jumps in-

place include such activities as:

Squat jump (and variations)

Ankle bounce

Tuck jump

Vertical jump (and variations) Pike jump

Various split jumps (squat, squat with cycling)

Jumps over cones or other small barriers (linear or lateral)

Box jumps (up only, single repetition)

A. Squat Jump Intensity Level: Low

1. Begin by assuming a relaxed standing position, feet shoulder-width. The

beginner may initially practice this exercises with hands behind the head(elbows back and pointed to the sides) to aid with correct upright posture.

With moderate to advanced level drills, arms are used for blocking to aid invertical lift.

2. Flex hips, knees, and ankles to assume a half-squat to parallel squat position.

The head should be held in a neutral position with the back flat.

3. Explosively extend the hips, knees, and ankles while jumping to maximal

height (vertical). Upon landing quickly drop into a half-squat to parallel squatposition (depending on specificity of exercise) and immediately repeat the

exercise.

Variations The above description is a counter-movement jump. Squat jumps may

also be accomplished without the counter movement with beginners to emphasize

stable starting positions and landing techniques.

Resistance may be added by holding a weighted object (medicine ball), wearing a

weighted vest, or by using bands, etc. while performing the exercise.


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The Exercises

B. Ankle Jump (Pogo Jump)

Intensity Level: Low

1. Begin with feet approximately hip-width apart, upright position (chest out,head neutral, back flat), with knees slightly flexed.

2. Extend the knees and forcefully extend (plantarflex) the ankles. Project the

hips upward using only the ankles, slight knee extension, and arm blockingmovement to attain height.

3. Upon take-off, the foot should regain the toe up (dorsiflexed) position for

landing.

C. Tuck (Knee Tuck)

Intensity Level: Low to moderate

1. Assume an upright position, with the feet shoulder-width apart and an upright,slightly forward torso position.

2. Begin the jump with a rapid double arm swing and lower body counter-

movement. Immediately follow with the explosive extension of the hips,knees and ankles upward (vertical). The knees should be re-flexed and pulled

high to the chest.

3. The sequence is repeated, concentrating on flexing and pulling the kneesupward while attaining good vertical displacement of the hips. Perform all

repetitions at a rapid rate, emphasizing minimum amortization time.

Variations: Single leg tuck jump (high intensity).


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The Exercises

D. Split (Squat) Jump Intensity Level: Moderate

1. Assume a stance with one leg extended forward and the other oriented behindthe midline of the body as in a lunge position. The forward legs knee and hip

should be flexed at 90 degrees with the knee of the back touching the ground

and the thigh of the back leg perpendicular to the ground surface.2. Beginning with a counter-movement or approximately 6 inches, explosively

jump off the front leg by extending the hip, knees, and ankle while using the

arms to block the body off the ground. Torso should remain in an upright,

chest out, back flat position during the explosive and recovery phases.3. When landing, maintain the same foot forward stride position. Keep the knee

of the front leg in-line with the foot and repeat the jump.

4. When the repetitions are completed, rest and switch front legs.

Variations: Scissor jump/Cycle jump: legs may e alternated in mid-air with each

response (moderate intensity).

E. Pike Jump

Intensity Level: High1. Assume a relaxed upright position with the feet shoulder-width apart.

2. Begin the jump with a counter-movement and rapid double arm swing.Immediately explode vertically by rapidly extending the hips, knees, and

ankles.3. Keep the legs straight as the hips are flexed. Try to lift the legs to a parallel

position and touch the toes with the hands. Perform the repetitions at the

same semi-rapid rate, emphasizing minimum contact time on the ground.


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The Exercises

F. Vertical Jump Intensity Level: Low

1. Assume an upright position, feet hip-width apart, arms relaxed and at the sideof the body.

2. Perform a rapid counter-movement with a double arm swing and jump as high

as possible. The arms should reach as high as possible over-head. Emphasisis on maximal height with quick amortization.

3. When the feet make contact with the ground, a subsequent counter-movement

and explosive jump should take place with out hesitation, a stutter step, or a

double jump.

Variations: Also called double leg power jump and rocket jump; single leg

vertical jumps (high intensity); star jump (low to moderate intensity).

G. Box Jump (single, up only)


1. Assume an upright position, feet hip-width to shoulder-width apart, arms

relaxed and at the side of the body. Exerciser should be approximately 1 - 2feet (approximately arms length away from a box placed directly in front of

the jumper. Height of box will vary according to exercisers conditioning andexperience level.

2. Drop into a counter-movement squat position by flexing the hips and kneeswith double arm action back.

3. Explode up and slightly forward by extending the hips, knees, and ankles and

blocking the arms up and forward. Emphasis should be on hip elevation witha target with a flexed landing position on the box.

4. Emphasis with a box jump should be on the jumping up phase. The exerciser

simply steps down and repeats the jump movement. This should not beconfused with a depth jump in which the emphasis is placed on jumping down

from the box and immediately exploding into another jump phase.

Variations: Various starting positions may be used to initiate the jump sequence. For

instance, a common progression would include:

Jump from static squat position

Jump from counter-movement squat position

Jump from step stride position


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The Exercises

H. Double-Leg Butt Kick Intensity Level: Moderate

1. Assume an upright position, feet hip-width to shoulder-width apart, arms

relaxed and at the side of the body.2. Begin jump movement with a short (1/4 squat) counter-movement using arms

to swing and initiate the double-arm blocking movement.

3. Explode into the air achieving maximal hip height by extending the hips,knees, and ankles and blocking with a double-arm action. Pull heels under

butt with knees approximately parallel to the ground surface. Amortization

phase should be very quick.

1B. Jumps (Standing)

Standing jumps are often performed for test purposes and/or for single repetition

sets. Types of standing (measurement) jumps include:

Long jump

Triple jump

Vertical jump

A. Standing Long Jump

Intensity Level: Low1. Assume a ready position with feet shoulder-width apart, knees, ankles and

hips slightly flexed.2. Perform a rapid double arm swing and counter-movement. Jump up and out

from a two-foot off emphasizing maximum distance. Landing should be onboth feet with flexed hip and knee.

Safety note: Surface should be specifically designed for shock absorption (i.e. sand,mat, etc.)

Variations A barrier may be used to jump over for moderate to high intensity.


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The Exercises

B. Standing Triple Jump Intensity Level: High

1. Assume a ready position with feet hip-width to shoulder-width apart, knees,ankles, and hips slightly flexed.

2. Perform a rapid double arm swing and counter-movement. Jump up and out

from one foot, attempting maximal distance, landing on the same foot astakeoff (hop). Immediately jump from the landing foot to the opposite foot,

emphasizing directional distance (step). Again, immediately jump from the

landing foot to the final landing on both feet (jump).

3. Repeat as workout indicates.

C. Standing Vertical Jump


1. This jump is performed just as the vertical or power jump listed above

(jumps in-place). The emphasis is on vertical distance and hip height. Thesingle jump for measurement is usually completed near a marked wass or with

a vertex jump measurement device. Normally, a one hand tag is used for

measurement; however, two hands may be a better indication for somepositions or sports (VB blocking).

Jumps (Long Response)

Although most in-place and standing jumps are short response in nature

(performed in sets of >10) a few may be performed as long response jumps (i.e.

standing long, squat mumps with a linear emphasis, etc.). Cone jumps and box jumpsmay be set-up with successive obstacles to cover approximately 30 meters for a long-

response, high intensity, plyometric drill.


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The Exercises

2. Hops

As mentioned previously, hops are categorized as long or short response exercises.

Although hops may be performed in place, as in jump rope activities, theseplyometric activities are normally performed at moderate to high intensity levels in

multiple reps (for quickness and agility ) or for distance (long response/speed-

strength).

A. Double Leg Hop

Intensity Level: Moderate to high

1. Assume a ready position, with feet hip-width to shoulder-width apart withhips, knees, and ankles slightly flexed. Arms are flexed at a 90 degree angle

at the sides of the body.

2. Begin the exercise by using a rapid double arm swing and counter-movement.Jump from both legs simultaneously for maximal linear distance. Attempt to

hang in the air.

3. The landing position should mimic your starting position. Once contact ismade with the ground, immediately repeat the movement for the prescribed

number of repetitions or set distance.

Variations: This plyometric may also be done over cones, hurdles, or other

barriers/marks (approximately 18-24 inches apart) as described below. The doubleleg hop may be performed with a vertical emphasis and/or over incrementally higher

barriers. Additionally, it may be performed in any direction (forward, back, lateral).One example of directional hops is described below.

B. Double/Single Leg Zigzag Hop (short or long response) Intensity Level: Moderate

1. Place cones (or barriers) 18-24 inches apart in a zigzag pattern.

2. Assume the ready position as described above.3. Start the exercise by jumping diagonally or laterally with a two foot take-off

and landing (use a rapid double arm swing) over the first barrier (achieve

maximum height) keeping the shoulders parallel to an imaginary line. Oncecontact is made with the ground, immediately propel the body (using a rapid

arm swing and legs) diagonally to the next barrier


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The Exercises

4. Continue until all barriers have been completed.

5. May be completed as long response by increasing the distance of the drill.

Variations: Different barriers and distances between barriers may be used.

Additionally, a single barrier may be used to hop back and forth in an in-place drill.

Back and forth hops may also be performed on an angle board(s) as pictured below.

Start on outside of cone (#1) and hop over each cone diagonally until reaching cone

#5.

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5

C. Double Leg Speed Hop (short or long response)

Intensity Level: High1. Assume a ready position with feet hip-width to shoulder-width apart, hips,

knees and ankles flexed. Arms are flexed at a 90 degree angle at the sides of

the body.2. Begin the exercise by using a rapid double arm swing and counter-movement,

jumping out and up to reach maximal distance and height. Flex the knees to

bring the feet under the buttocks in an almost circular movement. Oncecontact is made with the ground immediately, repeat the movement for the

prescribed number of repetitions or distance.

3. Concentrate on keeping the feet together (less than shoulder-width apart).

Speed along with correct body positioning is of primary importance.

Technically, the speed hop is performed as the double leg hop with a

concentration on speed development.


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The Exercises

D. Single Leg Hops/Single Leg Bound (short or long response)

Intensity Level: High

1. Stand with one foot slightly ahead of the other as in initiating a step forward

with arms relaxed at the sides of the body.

2. Use a rocker step to push off the back leg and drive the opposite knee up andout. The non-hopping leg is held in a stationary flexed position (about a 90

degree angle).

Variation: Hops may be done with a cycling movement of the non-support leg in astationary or forward moving drill. Single leg hops may also be performed in a speed

hop format, as a diagonal drill on both sides of a line or marker, or as an in-place

lateral hop.

3. Bounds

To review, a bounding movement should emphasize horizontal distance with hip

height being a determining factor on distance achieved. As with all plyometric

exercise, a progression must be followed for maximal execution and safety. Boundsmay be preceded in the training progression by galloping, skipping, and ankle flips.

Although most bounds tend to be performed linearly, they may also be done laterally,

up stairs on one leg or alternate legs, with boxes or angle boards, or over barriers. Letyour imagination be your guide but always have an eye to safety.

In this section we will highlight the following bound activities:

Alternate leg bound

Lateral bound

Bounds with barriers or stairs


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The Exercises

A. Alternate Leg Bound (short response/long response)

Intensity Level: Medium

1. Assume a position with one foot slightly ahead of the other as in initiating a

step with arms relaxed at the sides of the body. A walking or running start

may be used when technique is acquired.2. Alternate or double arm swings may be used. A rocker step initiates the

movement, pushing off the back leg while driving the opposite knee up and

out. The drive knee should block at approximately 90 degrees as the arms

simultaneously block. The non-support ankle should be locked in dorsiflexionwith the heel under the hips. Concentrate on maximal distance with some

height. Hanging in the air is the desired feeling.

3. The push leg is recovered in an elongated cyclic movement.4. Before making contact with the ground, prepare the opposite leg for contact

with the surface. Once ground contact is established immediately repeat the

bound to the opposite side.

Variations: This plyometric may be varied with boxes, working on a diagonal, on

stairs, or with combination bounds. Combination bounds are set in a sequence suchas LLR, LLR or LRRR, LRRR. Some photos series are given below as examples of

some of the variations listed.


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The Exercises

1. Lateral Bounds (short/long response)

Intensity Level: Medium to high

1. The beginning position resembles a squat with additional torso flexion, feet

hip-width or less apart.

2. To emphasize distance and horizontal displacement, begin with a counter-movement down and slightly away from the direction to be traveled. Push off

the outside leg and drive the knee and body weight in the opposite direction,

landing on the non-support leg first followed by the support leg.

3. Immediately push back with the same initial counter-movement and drive.

Variations: Lateral bounding may be done over barriers, on stairs, or with angle

boards.

4. SHOCK / Depth Jumps

Intensity Level: Low to shock (depending on the box height and single or multipleresponse)

A. In-Depth Jump(s)


1. Beginning position is on top of the box with toes of shoe just over the edge of

the box, knees and hips slightly flexed.2. Begin by stepping off the box into mid-air onto the ground/surface landing

on the balls of the feet with feet approximately hip-width apart. Do not jump

off the box or step down towards the ground. Knees should flex to absorbshock and begin the counter-movement.

3. Immediately upon landing, jump explosively (up or out depending on the

emphasis) by extending the hips, knees, and ankles. Extend the body as highor as far as possible.

Variations: In-depth jumps may be combined with box jumps to have a continuousjump and drop series. This is very advanced with a high-shock intensity level. Box

heights must be adjusted for strength levels.


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The Exercises

A. Box Jumps (multiple response)

Intensity Level: High to Shock depending on the height of the box.

1. Box jumps, as described previously, may be done in succession (multiple

boxes each 3-6 feet apart) and with varying box heights. They may also be

done with one box for multiple responses up and down.


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Plyometric Application

Plyometrics are similar to resistance training in that training incorporates the

principles of progressive overload. The intensity and overload of each

plyometric activity should be identified prior to use with each starting low andgradually progressing to a higher level. Form and technique must be emphasized

at all times and during all phases of the program.

Remember the Guideline for Plyometric Training

Be sure to ensure the exerciser is ready to begin and complete a plyometric

program. Take into consideration the following points:1. Pre-training evaluation

Maturation level

Coachability

Sport demands

Fitness level

2. Pre-training physical condition

Minimum physical performance standards

Sufficient sprint/strength base

Size/weight of the athlete3. Program considerations

Proper attire and footwear

Proper resilient surface

Proper equipment

Sufficient area (space)

Proper and sufficient warm-up

Proper exercise technique

Directional considerations

Proper progression- Low intensity/low volume (up to 60-80 foot contacts)

such as in-place jumps

- Standing jumps emphasizing linear and verticalcomponents

- Multiple jumps and hops involving repeated

movements and patterns

- Bounding- In-depth jumps and multiple response box jumps

- Upper body plyometric and medicine ball activities

may be incorporated


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Plyometric Applications

4. Special Considerations

Size of the athlete

Body Structure

Previous injuries

Fatigue factors


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All plyometric workouts must be preceded by an appropriate warm-up. Drill

selection should consider sport-specific directional movements and required power

positions. Some sports may have a directional componenet with an emphasis on

Program Design Considerations

vertical power (volleyball hitter/blocker), linear force (sprinter), or a combination ofmore than one directional force (lay-up in basketball). Drill selection should be

weighted accordingly. Sport-specific drills should consider short v. long response

drills, in-place v. movement away from the starting position, and the time of year thedrills are being incorporated.

Time of year

Considerations should be made relative to off, pre, and in-season programs.Generally speaking, the off-season program incorporates the greatest volume. The

pre-season is when the volume is moderated and intensity is maintained or increased.

The in-season phase sees no substantial drills or very high intensity sport-specificdrills of extremely low volume (sport dependent such as track and field).

Length of ProgramAs previously mentioned, the length of the program is usually 8-10 weeks (possibly

6-weeks in the high school or youth setting) and correspond to specific training

periods. The length of the training period should be based on pre-plyometric strengthtraining, current strength and fitness levels, current speed training, experience levels,

and rest status.

Progression in IntensityIntensity is related to the physical stress placed on the joints and muscles of the body,

not specifically the amount of effort required. For the purpose of this course, when

discussing plyometrics, only maximal efforts will be considered. Intensity is basedon the rate of the stretch-shortening cycle and the load that must be overcome.

The rate of the stretch-shortening cycle is determined by:

The maximum height of the center of gravity

Horizontal speed

Body weight Effort

Ability to overcome loading


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Progression in VolumeVolume is expressed in the number of foot contacts. For instance, three sets of 10

squat jumps have a volume of 30. Foot contacts will depend on the intensity level ofthe exercise, skill, bodyweight, and the time of year. As a program progresses from

low intensity jumps in-place to depth jumps, volume must decrease. If horizontal

(linear) displacement occurs, volume may be measured in yards traveled (i.e. 3 sets of

40m alternate leg bounds = 120 m). Large athletes should not perform the samevolume as smaller athletes due to the increased risk of injury. A very general

guideline is provided below.

SEASON___BEGINNING__ INTERMEDIATE___ADVANCED INTENSITY

Off-season 60-100 100-150 120-200 low-moderate

Pre-season 100-150 150-300 150-450* moderate-high

In-season sport-specific sport-specific sport-specific moderate

Peak recovery recovery recovery recovery

*elite athlete only, performing low to moderate level exercise

Excerpted from Jumping Into Plyometrics, Don Chu, 1992

Exercise intensity must be adjusted for body weight with larger athletes

decreasing volume from 25%-50% overall.


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RecoveryPlyometric exercise is a maximal effort situation. Because of this factor, adequate

recovery between reps and sets is required. Recovery is essential for proper

neuromuscular response. Exercises should not be done for conditioning purposes, butas speed-strength and power training only.

FatigueAgain, plyometric training is a maximal performance atmosphere. Fatigue may lead

to deterioration of technique and quality of effort and therefore, predispose the athlete

to injury. Remember that fatigue may not be solely from the plyomeric workout but

from the accumulative effects of all workouts, lifestyle, nutrition, and other stressors.

In-Depth Jumps

In-depth jumps produces high tension in the legs with its intensity determined bybody weight and the height of the center of gravity. When considering the optimal

height for an in-depth jump, more is not better. The recommended height for in-

depth jumps ranges from .4 to 1.1 meters with .75 to .8 meters being the norm.Heights greater than this may not allow for the rapid switch from eccentric action and

may produce injuries.

Very general guidelines for determining the height for in-depth jumps include:

1. Measure the athlete as accurately as possible for a standing vertical jump andreach.

2. From an 18-inch box, the athlete performs a depth jump followed immediatelyby a jump and reach attempting to achieve the same vertical score.

3. If successful, the athlete may move to a higher box in 6-inch increments until

he/she fails to meet the standing vertical jump and reach score.4. This is the athletes maximum height for depth jumps.


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Progression SampleA sample 10-week off-season program is included below. The example is based on

the athlete having completed all prerequisites and the selection of appropriate drills.

Week/Variables Drills Sets/Reps Rest Period Sessions Per Week

Week 1-2 Choose 4 low 2 sets of 10 reps 2 min. rest 2 workouts per week

intensity drills b/ween sets

Week 3-4 Choose 2 low 2 sets of 10 reps 2-3 min. rest 2 workouts per week

and 2 med. int. b/ween sets

drills

Week 5-6 Choose 4 med. 2-3 sets of 10 2-3 min. rest 2 workouts per week

intensity drills b/ween sets

Week 7-8 Choose 2 med. 2-3 sets of med. 10-15 sec. b/w 2 workouts per week

and 2 high int. int. and 2 sets of reps in box jump

drills high intensity 2-3 min. rest

b/ween sets

Week 9-10 Choose 4 high 2-3 sets of 10 3 min. rest b/w 2 workouts per week

int. drills for non-box jumps, sets

2 sets of ten

for box jumps

Example of progression for plyometric program. From Allerheiligen, 1992.

Integration of Plyometrics and Strength TrainingHeavy strength training and plyometrics on the same training day is not

recommended unless, for specific sports, a complex training workout is being done.

A general guideline chart for plyometrics and strength training is included below,

although there are many protocols for combinations.

Day Strength Training Plyometrics

Monday Upper-body-High-Intensity Lower-body-High-Intensity

Tuesday Lower-body-Low Intensity Upper-body-Low Intensity

Thursday Upper-body-Low Intensity Lower-body-Low IntensityFriday Lower-body-High Intensity Upper-body-High Intensity

Example 2 of Integration of Strength Training and Plyometrics. From Baechle,

1994. (3)


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Activity Monday Tuesday Wednesday Thursday Friday

Lift Upper Body Lower Body Off Upper Body Lower BodyPlyometrics Lower Body Upper Body Off Lower Body Upper Body

Running 1,000 yds 1,000 ydsAgilitiesLow int-10 min. Low int-10 min. Low int-10 min Low int-10

Example four-day per week schedule.


Lift Upper Body Lower Body Off Upper Body Lower Body

Plyometrics Lower Body Upper Body Off Lower Body Upper BodyRunning 300 yds 300 yds 300 yds

Agilities 30 min. 30 min. 30 min.

Example four-day per week schedule with a 6:00 am

running workout.


Lift Total Body Total Body Total BodyPlyometrics Total Body Total Body Total BodyRunning 500 yds 300 ydsAgilities 40 min. 40 min.

Example three-day per week schedule


Lift Total Body Total Body Total BodyPlyometrics Total Body Total Body Total BodyRunning 500 yds. 300 yds.

Agilities 40 min. 40 min.

Example three-day per week schedule with a 6:00 am

running workout.


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Form Running Drills

In contrast to sport-specific skills, running is one skill which is fairly natural (correct or not)

and with which most athletes have experience. Sprinting with good technique and form is a

motor learning process which must be learned at low levels and slower speeds before being

accelerated. Form running is used to establish efficient and error free movements.

Form running drills are used to help ingrain neuromuscular movement patterns and increase

stride frequency. During form running drills, the three basic technique variants are practiced.

These include:

sprint stride full-flight striking action and pushing from ground force (30+

m)

- running tall posture with a smooth, continuous movement

- full range of motion arm action- pawing movement when actively driving leg down from

high knee action

sprint drive starting/acceleration (>20-30 m)

- horizontal thrust with body low, piked trunk

- powerful arm action through greater range of motion- full range driving action with exaggerated knee lift

sprint lift kick-at-speed pulling action (30+ m)

- running tall posture; rapid knee lift- full range of motion arm action; increased emphasis on rapid

pumping- lighter striking/pawing action

While performing drills for these phases, areas of focus include:

posture

arm action

leg action

speed of movement

Just as the phases of the running movement are broken down, the speed at which the

movement is performed is progressively intensified as the exerciser becomes increasingly

proficient in the movement pattern.

Movement speed classifications include:

walk/march

skip

fast running in place or with forward movement

true running speed


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Form Running Drills

The following is a list of form running drills most commonly used.

1. A the high knee drive movement which includes the following bodypositioning

relaxed shoulder, neck, and face (mouth)

head neutral (focus 10-20 feet in front)

body upright with the forward lean generated from the ankles (not hips)

starting position up on toes with forward lean

knee drives up to approximately hip level, knee flexed with heel tucked

under butt, and ankle dorsiflexed

opposite arm swing with elbow held at approximately 90 degrees, not to

cross the mid-line of the body

2. B butt kicks are a fairly common drill used to work on the recovery phase of the

leg. Key points to watch in the performance of this drill include

starting position is up on toes with slight forward lean from the ankles

knee remains pointed toward the ground during full drill

remainder of upright body position remains constant

heel is brought up to lower gluteal level with foot dorsiflexed

arm swing is opposite of working leg, at approximately 90 degrees and

relaxed but in tempo with leg speed

leg recovery to ground is immediately under center of gravity with foot

dorsiflexed until just prior to contact

4. C this active down phase of the running motion which includes all of the bullet

points listed above as the beginning movement. The down phase of the drive knee

leg is now emphasized with the following movement pattern

the knee is extended out and down simultaneously in a circular movement

ankle remains dorsiflexed until just prior to ground contact which occurs

immediately under the center of gravity (the movement has been called

pawing as a descriptive)

Ankling may also be performed to increase ankle activity at ground contact.

Technique errors may be exhibited in various and often interrelated ways. Many times, errorsare associated with fatigue, inadequate strength levels, deficient physical ability, a

misunderstanding of technique, or from the practice of poor techniques. Common errors mayinclude:


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Form Running

head or shoulder sway

arm swing across body; not in opposition; at ineffective elbow angle

rear heel kick action incomplete or slow due to ground force generatedand recovery patterns; the higher the speed the higher the recovery

upper body lean too great; too little; from waist

foot placement relative to center of gravity; relative to knee; groundcontact ball-heel-ball

relaxation

leg action inefficient for optimal power generation

More specifically, in the start and running stride phases, the following common errors

should be watched:

Start (if a 3-4 point start position is used)

Hands are too wide apart in 4-point stance

- causemisunderstanding of movement

- correctionplace arms at shoulder-width

90 degree knee angle of front leg is not achieved

- causehips are too high or low- correctionadjust hip height

Excessive weight distributed to arms

- causeimproper weight distribution

- correctionraise hips upward more than forward;

straighten arms and distribute weight evenly

Unnecessary tension in dorsal muscles; neck hyperextension

- causemisunderstanding of movement

- correctionnormal head alignment; eyes focused on

ground

Jumped first stride- causepush-off angle is too high; upward thrust is too

steep

- correctionincrease forward lean; maintain properhead alignment; accelerate rear leg action

Premature upright posture

- causeinadequate push-off force; improper carriage ofhead


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- correctionincrease push-off force; maintain forward

trunk lean; keep eyes focused on ground without lifting

head

Form Running

Running Stride

Insufficient leg extension at push-off (i.e. the athlete sits)

- causeinadequate power transmission; push-off is not

powerful enough and too hast

- correctionankle joint work in forward movement;

running and hopping, running and jumping, bouncing,

special strengthening

Feet turned excessively outward

- causefaulty running form

- correctionrunning in lane, walking, jogging and slow

running with feet turned slightly inward

Bouncing with marked vertical swaying

- causepush-off force directed too vertically

- correctionlonger push-off, hitting chalk marks atregular intervals, starting exercises, increased stride rate

Forward swing of lead leg is too wide; flat foot plant

- causetrunk/thigh weakness; fatigue

- correctionsnatching thigh in diagonal support (with

and without additional load); high knee lift underdifficult conditions (e.g., in deep snow, sand, uphill, orwith weighted footwear); strengthening exercises

Ineffective arm movements (transverse movement, excessive

backward swing, hunched shoulders)

- causeexcessive shoulder movement; insufficientshoulder joint flexibility

- correctionpractice proper movements during easy

stride, side-straddle position or jogging

Head and neck hyperextended or hyperflexed

- causefatigue; misunderstanding of movement

- correctionnormal erect head carriage, eyes focusedahead

Corrective measures for common errors will be demonstrated during the hands-onportion.


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Resisted Running

Resisted running movements aid in the development of stride length. It is importantto note that the amount of resistance, regardless of the method of resistance, must not

be so overwhelming as to slow the movement excessively. In general, a >10%

change in external resistance has detrimental effects on movement mechanics andoverall technique. Exceeding this level of resistance may cause the exerciser to slow

down in an attempt to muscle through the running movement. This defeats the

entire purpose of the activity. Special attention should be paid to the following

desired attributes:

explosive arm/knee drive

explosive leg drive off ground

Resistive activities may include any drills or running activities performed against

resistance (any additional weight or resistance to directional movement). Resistancemay be provided through many varied methods including:

chutes

harnesses/bands

sleds weighted vests

hills or inclines

surfaces (i.e. sand, grass)

partners


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Resisted Running

Resisted activities should be performed early in the training periodization cycle, notin the in-season or competitive season.

How Do Resistive Exercises Help Improve Stride Length?

Resistive exercises help in the development of more efficient stride length by

emphasizing

1. knee drive

2. ground force (push from ground)

3. body position4. arm action

This addition of resistance mildly slows movement patterns and directionalmovements thereby giving an opportunity to overemphasize the above listed

components. Additionally, the applied resistance aids in the development of greater

strength in the musculature primarily responsible for the desired functionalmovements.


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Assisted Running

Sprint assistance drills or assisted running aids in the development of stride frequency(leg turnover speed) by developing neuromuscular pathways not naturally achieved.

Methods of sprint assistance include:

gravity assisted sprinting (downhill running)

high-speed towing (harness or stretch cord)

other means of achieving the over-speed effect

The goal of this means of training is to use a shallow slope (3-7 degrees) or other

assistive methods to exceed natural maximal speed levels. Natural speed should not

be exceeded by more than 10% (2-3 mph). Attempting to exceed natural speed levelsby more than 10% will cause the exerciser to lean back in a braking motion in a

protective posture. Three aspects of running mechanics which should be emphasized

to accomplish desired results include:

arm/leg turnover rate

foot plant directly underneath the hips (center of gravity)

aggressively exploding through the movement in an effort to find that

extra gear


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Ropes/Ladders/Cones

Technique work and learning good running mechanics can and should be fun andchallenging. Drills encompassing form and technique components may be scheduled

into the warm-up and early sessions of a workout prior to fatiguing sport-specific

activities.

Variations and imagination are key to the motivation of the exerciser. Ropes, cones,

ladders and other such equipment may be used to maintain interest and continue to

challenge the performer. Agility drills (included in section 7-G) will use much of thissame equipment.

Again, it is very important to stress progression of exercise and progression ofintensity of exercise. Begin with small cones, short hurdles, and straight ladders and

progress to taller cones, higher hurdles and double or faster ladders. Once

performance is at an acceptable level, various footwork patterns, resistance, or asecond stimulus (such as a medicine ball) may be added to continue to challenge.

Agility drills are important once basic technical levels in running form have beenaccomplished. Most drills, cone work, and ladder drills may be done in multiple

directions and with a stop/start or change of direction component.


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Ropes/Ladders/Cones

Specific drill suggestions are listed below:

1. Ladders:

Ladders are excellent tools with which to drill:

Body position

Acceleration patterns

Stride regulation

Change of direction Foot placement patterns

2. Cones:Cones have multiple purposes. Because they are easily knocked over and

pose little or no threat of injury if hit, exercisers will attempt new drills

without fear. Cones may be used with drills for:

Footwork patterns (all directions)

Indications of change of direction or speed change

Beginning plyometric jumping

3. RopesRopes or cords (elastic or releasable) may be used to enhance work in thefollowing areas:

Acceleration drills

Stide frequency

Vertical jump movements

Directional movements

Counter movements in response to partners

Rehab/preventative drills

Specific agility applications will be demonstrated in Section 7-G.


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Agility Conditioning and Drill Variations

This section has been contributed by Dwight Daub, Strength and Conditioning Coachfor the Seattle Supersonics. It is a tremendous example of a warm-up through cool-

down, the progression of exercise, the sequence of exercise, and intensity levels.

Safety Note: The ability to DECELERATE from a given velocity is requisite to

changing directions. An example of progressive development for this attribute is

listed below:

The exerciser is instructed to run half speed until a whistle is heard;

upon hearing whistle, decelerate and stop within 3 steps.

Once this can be achieved, exerciser runs at speed with a 5 stepdeceleration and stop.

Finally, full speed with a 7-step deceleration and stop can be

implemented if appropriate.

This approach may be used for lateral and backward movement.

(Adapted from the Essentials of Strength and Conditioning)

Please use this information as an example only as these athletes are obviouslyparticipating at a level well above that with which most of us work. Be aware thatonly segments of all of the information included are completed on any given day and

that the SEQUENCE of the exercises completed (beginning at warm-up) are very

important to the success of the training and carryover to the playing field (or court).


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Ladder Drills

Lateral Shuffle

Side Steps

L-Pattern

Zig Zag Pattern

Agility Drills

1. Hurdle Drills

1 foot in hole

2 feet in hole

Zig zag

Hops

Lateral step-overs

Hurdle races (5 and 12 hurdles)

Side steps

Diagonal hurdle shuffle

Diagonal hurdle hops

Foot plant drills

4 hurdle square drill (5 and 12 hurdles)

Hops with sprint

2. Combo Drills

Ladder and cones (any pattern)

Ladder and hurdles (any pattern)

Ladder, cones, and hurdles

Cones and hurdles (any pattern)

Cone-hurdle-cone-hurdle (any pattern)

Hoops and hurdles

Cones, hurdles, cones, hurdles

Hoop-hurdle-hoop

1 hoop: circle tag

2 hoops: figure 8

3 hoops: figure 8s 4 hoops: 4 corner drill

3. Reaction Drills

Hurdle direction drill

Cone reaction drill

Tennis ball drop

Shuffle drill (use 15-30 tennis balls or Frisbees)

Tennis ball v-drill (this drill requires 2 spotters and 6 balls)


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Get-ups

Get-up tag

Scramble ups/Scramble up tag


R.A. RE Training Method

Resistive, Assistive, Regular**Note: To be conducted on non-leg days

1. Resistive:

**Note: Two suggestions have been recommended.

External resistance of movement should not exceed 15% of maximalstrength.

Resistance should not exceed 10-15% of body weight

- Sleds (forwards, backwards, sprint-jog-sprint, zig zag,

lateral shuffle with less weight, uphill with less weight)

- Uphill Sprints (longer sprints with a flatter grade i.e.20-30 yards/shorter sprints with a steeper grade i.e. 10-

15 yards)

- Harnesses (20-30 yards)- Harness Release (10 yards with resistance. 20 yards

with release.

- Partner resistance

- Partner resistance and releasesAssistive

Tubes (Straight Ahead)

**Notes: Start with short distances and gradually increase the distances. Make sureyour athletes are in some sort of sprinting shape. Do not begin right away with tubes.

i.e. Build up 10-12 reps for 20-40 yards

- Pullbacks: short starts at 5-10 yards- Pullbacks: 10-15-20-30 yards

- Get-ups with tubes

- Scramble ups with tubes

- Passes**Note: This is the most advanced tube exercise. Don not start with this exercise

early in the cycle. You need 80-100 yards to complete this drill.

Finish With Regular Sprints- i.e. 10-20-30-40s from to full speed

**Note: Do not conduct too many at the end of the workout in order to avoid fatigue

related injuries

Downhill Sprinting10-20 yards


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3-5% Grade

**Remember that you need the same amount of distance to stop

Agility Conditioning and Drill Variation

Tubes (Change of Direction)- Lateral starts

- Lateral shuffles

- Backpedal, plant, and sprint- Sprint, plant, and backpedal

- V-drill

- W-drill

- Diagonal sprints (predetermined direction or coach callsout the angle)

Tube Plyometrics

- Vertical jumps- Vertical jumps with releases

- Long jumps: resistive and assistive

- Diagonal long jumps: resistive and assistive- Lateral line jumps: resistive and assistive

Agility Circuit: Putting It All Together

**Note: To be conducted on leg days (Tuesdays and Fridays)

Station 1: Tubes Change of direction and plyometrics

Station 2: Cones

Station 3: Hoops, hurdles, and tag

Station 4: Ladders, hurdles and cones

Speed School Circuit

Station 1: Sleds

Station 2: Tubes straight ahead

Station 3: Foot plant drills (hurdles or partners)

Station 4: Posture drills and reaction drills

Group sprints: 10-20-30-40s from to full speed**Note: Do not conduct too many at the end of the workout in order to avoid fatigue

related injuries

Sequence And Volume Of R.A. RE TrainingThe sequence and volume of resistive, assistive and regular training may vary

according to your training phase


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Agility Conditioning and Drill Variation

Warm-Up Sequence

1. High Knees

2. Groin Slides

3. Carioca

4. Skippioca

5. Butt Kicks

6. Backpedal7. Ankle Flips (20-30 reps)

-20 yards up and back for each exercise-Eccentric breakdown after each rep

Stretch- concentrate on a complete body stretch

Foot Plant Drills

2-3 sets

20-30 reps

Knee Thrusts

2-3 sets

10-15 reps

Plyometric Drills

Follow from previous sequence

Agility Drills**Drills utlilized in a circuit

1. Cone Drills

a. short shuffle

b. t-testc. 3-cone drill

d. 5-cone star drill

e. zig zag drill

f. 10 yard square drill

g. v-drill: 2-5 yards

h. w-drill: 2-5 yards

i. zig zag circle drill

j. 3 yard square drill

k. 5-cone maze drill

2. Ladder Drills

a. 1 foot in hole

b. 2 feet in hole

c. in-outs 1 foot

d. in-outs 2 feet

e. hopscotch

f. hopscotch with high knees


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g. icky-shuffle

h. over and back

CONE DRILLS


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CONE DRILLS

Short Shuttle

Start and Finish

2 1 3

5 yards between cones Start at Cone 1

Sprint from Cone 1 to Cone 2

Sprint around Cone 2


Sprint around Cone 3 and through Cone 1

T-Test

3 2 4

1

5 Yards between Cones 2 and 3 and Cones 2 and 4

10 Yards between Cones 1 and 2

Start at Cone 1 Sprint from Cone 1 to Cone 2

Sprint around Cone 2 to Cone 3



Sprint around Cone 2 and Backpeddal to Cone 1


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Cone Drills3-Cone Drill

2 3

1

Start /Finish Start at Cone 1

Sprint to Cone 2 and Back to Cone 1

Again, Sprint from Cone 1 around Cone 2

Sprint from Cone 2 around the inside of Cone 3

Sprint from Cone 3 around the outside of Cone 2


5-Cone Star

4

5 2 3

1

Start/Finish **Cones are 3-5 yards apart Start at Cone 1


Sprint around Cone 3

Sprint from Cone 3 back around Cone 2


Sprint around Cone 4 back around Cone 2

Sprint from Cone 2 around Cone 5


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Sprint around Cone 5 back around Cone 2

Sprint from Cone 2 to Cone 1 (Start/Finish)

Variations can be made (ex. Sprint to a backpedal, sprint to a slide, etc.)

Cone Drills

Zig Zag Drill (Any number of cones)

10 Yard Square Drill

3 2

4 1

Start/Finish

Cones are 10 yards apart

Start at Cone 1

Sprint around the outside of Cone 2



Sprint from Cone 4 back to Cone 1 (Start/Finish)

Variations can be made (carioca, backpedal, sprint, slides and

combinations)


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Cone Drills

V-Cone Drill

2

1 3Start/Finish

Cones are 3-5 yards apart



Touch at the outside of Cone 3 and sprint back around the outside of

Cone 2

Sprint from Cone 2 to the outside of Cone 1 (Start/Finish)

Variations can be made (slides, carioca, backpedal and combinations)

W-Drill

2 4

1 3

Facing (Start)

Cones are 3-5 yards apart

Start facing Cone 1


Sprint from Cone 2 around the inside of Cone 3 Sprint from Cone 3 to the inside of Cone 4

Variations can be made (carioca, slides, backpedal and combinations)


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Cone Drills

Zig Zag Circle Drill

Start

1 10

23 9

4

5 8

6

7 Start at Cone 1 Zig zag around the outside of each cone (1-6)


Break feet down and circle around the entire cone

Continue this through Cone 10 (ex. Sprint from Cone 7 to Cone 8 and

circle around the entire cone before sprinting to Cone 9)

Use variations (slides, backpedal, etc.)

5 Cone Maze Drill

2 3

1 4 5 Start/Bounding/Finish

Bound from Cone 1 to the outside of Cone 2


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Sprint from Cone 2 to the outside of Cone 3




Sprint from Cone 5 back to Cone 1 (start/finish)

Ladder Drills

Ladder Drill: 1 Foot in the Hole

Right Left Right Left Right Left Right Left

Ladder Drill: 2 Feet in the Hole

R/L R/L R/L R/L R/L R/L R/L R/L

In-Outs: Trail Foot only

Trail Foot

In

Trail Foot

In

Trail Foot

In

Trail Foot Out Trail foot out Trail foot out **Keep repeating that cycle

Facing

In-Outs: Both Feet

Same as In-Outs with trail foot, but now using both feet instead of one


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Hofstra Speed Training Manual

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Transcript of Hofstra Speed Training Manual