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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.


V. 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.

Vi. 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
2. RUSSIAN HOPS _ SQUAT AND JTIil4P VERTICALLY, JLTI\4P AGAIN.
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

IX. 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.

X. 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 SFIUTTLE,RLTfi.
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