Dale Baskett Speed Notes Quality, not quantity.

quantity. Do speed work to begin practice two days each week (10-15 minutes). o Speed work should be done in minimal gear. Sometimes less is more. Let the kids line themselves up, then take the back 1/3rd and move them to the front. Hold them accountable. Drills are in the article Specificity for Football Quickness. More drills are in the article Developing Quickness in Your Players Part II. Even more in DOING WHATS BEST FOR IN-SEASON SPEED TRAINING (This has weave stuff). There are a few more described in Foundation Speed Drills. Focus on the upper arm, concentrate on shoulder frequency.

CREATING NEW CHANGE STIMULUS 1. First, lets take your drill and shorten it to no more than 15 yds. in length. 2. Instruct the players that you are going to have them focus on the upper arm specifically the shoulder. They are going to proceed with the new distances, concentrating on shoulder frequency. 3. The important part of quickness development is to communicate with the athletes after the runthrough of the drill as to what they felt. They should have felt the quickness of the limb speed and the continuous frequency of the limbs at a high rate of turnover. This begins the first and foremost thought process we indicated in the earlier article. 4. Create any drill you wish but require that the athlete turnover the arm rotation short and as fast as they can. Lock in the rhythm of the fast frequency which will be excessively quick and require they sustain the rhythm of that frequency for 4-5 seconds, minimally. 5. Now you must get feedback from the kids. Are they feeling the intensity of the limb frequency and rhythm? 6. The next step is to work at staying relaxed and allow the limbs to turn fast freely. A pre-tensed muscle will not contract rapidly. You cant force quickness.

Diagram #1

Diagram #2

Diagram #3

Diagram #4

1. Short Quick Limb Cycle (Diagram 1) - 15-yd. zone, short knee lift and short quick upper-arm rotation. Establish the fast rhythm with the first three cycles then lock in the quick tempo and maintain. Begin with 5 yds. Then progress to 15 yds. Low number of reps. To keep muscle contraction at a high threshold. 2. Quick Cycle-Decel Drill (Diagram 2) - Set up five 5-yd. zones. Zone one is short quick limb cycle drill repeated. Zone two, decel the quick limb movement to a jog. Repeat action through the six zones. 3. Mixed Cycle Drill (Diagram 3) - First zone 5 yards, quick-limb cycle drill, second zone 10 yard burst sprint. Third zone 10 yard decal, repeat over again with additional zones. 4. Burst/Decel Drill (Diagram 4) Set zones at 10 yds, 7 yds., 10 yds., 7 yds., 10 yds., 7 yds. First ten-yard zone is 1/3 speed striding. Burst on second zone with quick arm rotation applied. The rotation must not be long it must be quick or the leg cycle will be long and your quick turnover will be lost. Arm cycle quickness is the main focus at the burst point.

Drill Set #1