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    Speed Development - Andreu Swasey - Univ. of Miami - 2001 UM Clinic

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    The document discusses methods and techniques for developing speed and speed-related qualities for football. It outlines components of a warm-up, speed and agility drills, strength training, plyometrics, medicine ball exercises, conditioning, and testing to evaluate training progress.

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    Speed Development - Andreu Swasey - Univ. of Miami - 2001 UM Clinic

    Uploaded by

    warrenbuirch
    37 views8 pages
    The document discusses methods and techniques for developing speed and speed-related qualities for football. It outlines components of a warm-up, speed and agility drills, strength training, plyometrics, medicine ball exercises, conditioning, and testing to evaluate training progress.

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    Speed Development by former strength coach of Miami Hurricanes

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    The document discusses methods and techniques for developing speed and speed-related qualities for football. It outlines components of a warm-up, speed and agility drills, strength training, plyometrics, medicine ball exercises, conditioning, and testing to evaluate training progress.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    37 views8 pages

    Speed Development - Andreu Swasey - Univ. of Miami - 2001 UM Clinic

    Uploaded by

    warrenbuirch
    The document discusses methods and techniques for developing speed and speed-related qualities for football. It outlines components of a warm-up, speed and agility drills, strength training, plyometrics, medicine ball exercises, conditioning, and testing to evaluate training progress.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 8

    SPEED

    DEVELOPME}TT

    ANDRE.U SWASEY
    LINIVERSITY OF MIAMI

    NOTES:

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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.
    B.
    c.

    GENERAL-JOGGTNG A}iD STRETCHNG


    LO\Y INTE}iSITY LIMBERING-UP.
    NCREASE BLOOD FLOW TO ALL JOIhITS.

    I.
    2,

    SPECIFIC
    STRAIGHT AHEAD-TECHMQUE ORIENTED DRILLS.

    1.
    2.

    LATERAL-MIILTIDIRECTIONAL DRILLS.

    PRESCRIPTION
    GENER*A.L, 8

    IV.

    - 12 -

    t5

    ,..\.fn\r{JTES

    - 1O FOR SPECIFIC.

    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.

    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.
    SQUAT.
    LLThIGE, STEP-UP.
    HYPERS AND STIFF-LEG DEAD LIFTS.

    1.
    2.
    3.

    Vi.

    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.

    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.
    .+.

    B.

    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

    LATERALLY

    LNE.

    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

    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'

    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.

    VII. MEDICNE

    A'

    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.

    B.TI-L

    - CIRCLIiT

    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.

    STRENGTH: CLEAN, SQUAT AND BENCH.

    B.

    EXPLOSIVE STRENGTH

    C.
    D,

    ACCELERATION:20 OR 30 YD SPRINT.

    E,

    E\DUR*,\NCE:

    l,L\X. SPEED

    : VJ, SLJ AND/OR STJ.

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

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