SPEED AND AGILITY

Developing speed and agility takes a strong work ethic and practice.Teaching your body how to train with high intensity is a skill that takes focus, repetition and patience to master. Our mission is to teach athletes, parents, coaches and trainers advanced techniques for developing speed. We have put together the most explosive speed and agility system ever created. If you have the desire to be #1 and are goal oriented then this is the program that you have been waiting for. Speed and agility is some thing that can be taught and learned by everyone.

Speed Training Warm-Ups
Warm-ups reduce the chance of injury and prepare the muscles to fire with force. A good dynamic warm up should start with slow easy movements and then speed up as it progresses. By the end of the warm up athletes should be ready to engage in high speed training. Any lateral movements should be repeated in the opposite direction.

(Warm-ups should be followed in exact order)

1) Iron Cross: Simply will lay on your back with arms extended straight out. With a loaded toe and a straight leg have the athlete swing their foot to the opposite hand then bring the foot back to the start position and alternate legs for a total of 10 swings on each leg.

2) Scorpions: Athletes will lay on their stomach with arms straight out to the side and swing their foot over to the opposite hand then returning to the start position. Alternate legs for a total of 10 swings on each leg.

3) Fire Hydrants: With the athlete placed on all fours raise one leg up to hip level positioned in a 90 degree angle then slowly lower the leg to the start position. Repeat for a total to 10 raises on each leg.

4) Kneeling Hip Flexor: Place the athlete in a lunge position with both knees on the ground. Start by pushing the hips forward until athlete feels a stretch in the quads and hip flexor. Perform 5 sets of 10 sec. holds on each leg.

5) High Knee Grabs: High knee grabs are great for activating the glutes and hamstrings for speed training. Simply place outside hand on knee with the other on the shin. To reemphasize good sprint mechanics keep your toe loaded and gently pull knee to chest. Alternate leg for a designated distance.

6) Russian Kicks: Russian kicks are another great warm-up for the glutes and hamstrings. Staying completely relaxed, keep your leg straight and have the athlete kick their foot to the opposite hand for a desired distance. Athletes should take their time, this is not a race.

7) Side Lunges: Side Lunges stretch the hips, adductors and hamstrings. At a slow pace the athlete will take a side lunge step sinking their hips with the opposite leg remaining straight. Athletes can perform this exercise for a desired distance or repetition in both directions.

8) Quad Stretch: With the quad stretch, have the athlete grab their ankle, pulling their foot to their glute. With a high chest exaggerate the reach with the opposite hand as if they are trying to touch their foot. This warm up will stretch the athlete’s quads and hip flexor.

9) Lunge w/ Twist: Lunge w/ Twist is a sure-fire way to warm-up the legs and activate core muscles needed for speed. The athlete will take a forward lunge step. While in the bottom position of the lunge, athletes will create a 90 degree angle with both legs. Stepping out of the lunge, athletes will drive
their heel to the glute while maintaining a loaded toe.

10) “A” Skips: A-Skips are great for reinforcing sprint mechanics. The athlete will drive their heel straight to the glute with a loaded toe and step over top of the opposite knee driving their foot down into the ground. Their upper body should be relaxed with arms in a straight line throwing hands down and behind
their hips. Arms should be positioned at 90 degrees.

11) Cycle Runs: When done properly cycle runs are great for developing proper mechanics. With a loaded toe, fire the heel underneath the glute stepping over the opposite knee creating a cycle. Proper arm swing is also very important when performing this drill. When sprinting athletes want to create and
maintain this cycle with eliminating any drag of the foot.

12) Side Shuffles: When performing side shuffles athlete’s hips are low with their chest high and back flat. Body position should stay the same through out the drill. Give a strong push with the outside leg to move laterally.

13) High Knee Carioca: High Knee carioca is a must when warming up for lateral movements. Have the athlete drive their heel directly underneath the glutes with a loaded toe and drive the foot down underneath the hips to move
laterally.

14) Backpedal: Start in a solid defensive position and backpedal to the designated distance.

15) Falling Start: Have the athlete stand feet shoulder width apart and fall forward until they have reached a 45 degree angle. Once their body is in position, they will accelerate forward with feet landing underneath the hips creating a smooth cycle. The athlete will gradually increase their intensity
with each each burst.

Premier Speed

In order to become faster you must practice running with proper technique at the highest possible speeds. Learning how to relax and positioning your body properly while sprinting is the key to the equation: Stride Length x Stride Frequency = Speed. Speed for field sports is basically broken down into two phases, acceleration and maximum velocity also known as top speed. Maximum velocity training is important but in game situations field sport athletes are rarely given opportunities to ever reach top speed which is the main reason why we place a higher value on acceleration. Acceleration Mechanics To accelerate efficiently, mechanics must be reinforced daily by focusing on arm swing and the correct usage of the step over technique. Proper arm swing stabilizes the core and will allow athletes to create a faster stride frequency and longer stride length. Arms should be thrown in a linear motion, positioned at a 90 degree angle and then open to no further than 120 degrees when thrown down and back past the hip. Hands are always relaxed and placed in a comfortable position. Throwing the hand past the hip will enable the heel to gain maximal height so that the athlete can utilize the step over technique.

The step over technique creates a cycle when sprinting, by driving the heel to glute step directly over the top of the opposite knee with a loaded toe. Drive the ball of the foot down underneath the hips to create the greatest amount of force to push you forward. Keeping the feet underneath the hips will also position the glutes and hamstrings properly so that the athlete can apply the greatest amounts of force to the ground. Teaching your body how to create this force through the ground is vital for improving acceleration. The step over technique should be utilized throughout the acceleration phase. It will take focus, determination and practice to master these techniques. It’s true that the greater amount of force that an athlete generates through the ground the greater amount of force the ground will give in return.

Placing your body in the correct position during acceleration will make the transition to maximal speed smoother and easier. Athletes should drive out, positioned in a 45 degree angle creating a straight line from head to heal. Falling and push–up starts are effective because they place athletes in the correct position at the beginning of a sprint.

Coaching point: Look for athletes to make a smooth transition during this phase. If athletes pop up too fast they will not be able to accelerate properly and find it difficult to reach top speed.

Acceleration

Depending on the athlete’s flexibility, age, mechanics and strength levels, acceleration can last anywhere from 15 to 30 yards for most team sport athletes. Learning how to dig through the ground with intensity while utilizing proper form, is the key to developing acceleration. Remember that technique must be reinforced daily because placing your athletes in the correct position will allow them to reach their full athletic potential. Be certain not to accelerate with such intensity that mechanics break down which will make it difficult for athletes to reach and maintain top speed.

Acceleration Drills

A) 10 to 25 yard acceleration sprints: When starting a sprint routine begin with 15 to 25 yard acceleration sprints. These sprints should be performed near or at full speed. Technique must always be reinforced. To create an effective cycle, use the step over technique with very little drag. Even when performing a push up start the same techniques are used.

B) Load/ Release (Sprints): Resist the athlete for 5 yards and then release for a 20 yard sprint. The athlete should experience a feeling that they are being shot out of a cannon. When being resisted the athlete digs aggressively using the step over technique while apply a great amount of force to the ground. Even when released great sprint mechanics are still used.

C) Load/ Release (Lateral-Sprint): Resist the athlete’s lateral shuffle for 5 yards and release for a 20 yard sprint. Keeping the elbow tight to the body, drive off the inside leg when changing direction into a full sprint. Again sprint mechanics are reinforced.

Maximum Velocity
The other phase of speed is known as Top Speed. It is important to understand that
running at maximum velocity or top speed, the amount of energy and effort that are
required differentiates from acceleration. Instead of digging and applying force to the ground, learn how to tap the foot down and float. Learning the float technique during top speed is again a skill that requires practice and repetition. When applying the float technique the athlete should relax and decrease the amount of energy that was spent to reach top speed, without losing speed. If athletes try to dig and accelerate through the top speed phase they will fatigue and decelerate at a much faster rate.

With practice athletes will understand what it feels like to relax and float. The athlete’s body at this point should be in a comfortable upright position. The arms are still thrown down and back fast and in the same position just not as intense.

The step over technique is still enforced eliminating as much drag of the foot as possible creating a smooth cycle. When performing speed work, athletes must fully recover between sprints. Speed cannot be developed if the athletes are fatigued and muscles are exhausted. Athletes must remain focused and improve with each individual sprint.



Maximum Speed Drills

A) Build-Ups: One of our top speed drills are build ups. To set the drill up place 5 cones in a straight line 10 yards apart covering a total distance of 40 yards. Have the athlete start at the 1st cone and gradually build up speed in between each phase throughout 40 yards. The athlete should start out with a 65% burst, once they enter phase 2 they should accelerate to 75%, 3rd phase 85% and last phase 95% effort. The athlete should remain very relaxed using great arm action. Throwing his hands behind
the hip will allow stride length to reach full potential.

B) Flying 20’s: When first introducing flying 20’s to your athletes place a start cone with another 15 and 35 yards away. Have the athlete accelerate hard to the 1st cone and then utilize the float technique from 15 to 35 yards. Teaching the athlete to totally relax, using great sprint mechanics while maintaining the speed that they generated from the first 15 yards is the goal of this flying 20. Once the athlete has mastered floating after accelerating for 15 yards, extend the acceleration phase to 20, then 25 and even 30 yards depending on the experience of the athlete. Using the same concepts, have the athlete accelerate for 20 yards and then utilize the float technique for an additional 20 yards. Remember the athlete should remain totally relaxed during the float phase and display great mechanics.

C) Flying 30’s: Once your athletes feel comfortable floating for 20 yards try extending the sprint so that they now float for 30 yards. The acceleration progression should remain the same as the flying 20.

D) Flying 40’s: If you as the coach or athlete feel comfortable floating for 30 yards we suggest that you extend the float phase even further for 40 yards. The same acceleration progression from the flying 20 and 30 are applied.

E) Sprint-Float-Sprint: When first introducing the sprint-float-sprint series place a cone at the start and a second at 15 yards. The 3rd placed at 25 yards and a 4th at 35 to 40 yards. The athlete will come out accelerating hard for 15 yards and then float as they enter the second phase. Remember when floating the athlete neither gains nor loses speed but maintains the speed reached in the first phase. Once the athlete has entered the last phase they will accelerate to 95%-100% of their max speed for the last 10 to 15 yards. Even when decelerating, proper mechanics are used. Once the athlete feels comfortable floating after 15 yards the acceleration phase can be extended to 20 with the same pattern followed. This sprint routine takes time to master but with practice can be conquered.

F) Float-Sprint: Place 5 cones in a straight line 10 yards apart covering a total of 40 yards. The Float-Sprint is great for developing sport specific speed and teaching athletes how to change gears. This time have the athlete only come out with a 65% effort. Once they have entered into the 2nd phase try and accelerate to 90% of top speed then decelerating to 75% entering phase 3. Coming into the last phase athletes should accelerate again this time into a full sprint. Coaches and athletes make sure
that sprint mechanics are maintained during both the acceleration and deceleration
phases of the sprint.