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.
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.

IIi.

A. B. c. IV.

I. 2,

GENERAL-JOGGTNG A}iD STRETCHNG LO\Y INTE}iSITY LIMBERING-UP. NCREASE BLOOD FLOW TO ALL JOIhITS.

1. 2.

SPECIFIC STRAIGHT AHEAD-TECHMQUE ORIENTED DRILLS.

LATERAL-MIILTIDIRECTIONAL DRILLS.

PRESCRIPTION
GENER*A.L, 8

- 1O FOR SPECIFIC.

- 12 -

t5

,..\.fn\r{JTES

TorAL

TI},{E- 4 - 5 il,{N. FoR

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. B, C.

MOTOR DzuLLS _ A STEP, HI-II\EES, HA-fu{ KiCKS, MOTOR DEVELOP: LEARNIhIG TO PUT IT ALL TOGETHER; COORDINATION; DOING IT zuGHT AND STRAIGHT AHEAD.
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. SQUAT. LLThIGE, STEP-UP. HYPERS AND STIFF-LEG DEAD LIFTS.

1. 2. 3.

B.

RATE OF FORCE PRODUCTIOI{ _ BENEFITS MAX SPEED DEVELOPMENT. 1. CLEAN, CLEANI & JERK AND SNATCH FROIv{ DIFFEREhiT STARTING POSITIONS.

C. Vi.

PRESCRIPTION _ LIFT AT LEAST THREE TIMES PER WEEK, 1 OR 2 TIMES DI'RING TESTING TIME.

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. 2.

3. .+.

ROPE JL|I4PNG, RICCCHETS - JUlv{PS FROtv{ THE LEFT TO THE zuGH OVER A WORK ON THE BALLS OF YOTIR FEET. SCISSORS _ RAPID SKIFPIbIG OVER A Li}IE WFIILE MOVniG

LNE.

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. POWER SKIP. 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.

1. 2.

3' 4, 5. 6' C'

VERTICAL JLN{PS _ DIP AND JLTT4P AS HIGH AS POSSIBLE WITH ATYIOUT i, 2, AND 3 STEP APPROACHES MAY ALSO BE IMPLEMENTED. 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 ???. 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. 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.

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 AGAIN. 2. RUSSIAN HOPS _ SQUAT AND JTIil4P VERTICALLY, JLTI\4P 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.
B.TI-L

VII. MEDICNE

- 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 LADDER

3.

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. B. C. D, E,

STRENGTH: CLEAN, SQUAT AND BENCH.

EXPLOSIVE STRENGTH

: VJ, SLJ AND/OR STJ.

ACCELERATION:20 OR 30 YD SPRINT.

l,L\X. SPEED

: 20 - 30 1'D. FLY-N.
16

E\DUR*,\NCE:

X 40, l6 X 1101:D.,2-3 X 300 SFIUTTLE,RLTfi.

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