Scribd Logo
Upload

Welcome to Scribd!

  • 241 views

    Speed and AgilityTraining Program

    Uploaded by

    GigiEnergie
    Goals 1. Safely condition the knee and lower limb for the demands of jumping and landing during sports activity 2. Provide a logical sequence of progressive drills for pre-sports conditioning

    Copyright:

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

    Speed and AgilityTraining Program

    Uploaded by

    GigiEnergie
    241 views3 pages
    Goals 1. Safely condition the knee and lower limb for the demands of jumping and landing during sports activity 2. Provide a logical sequence of progressive drills for pre-sports conditioning

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Goals 1. Safely condition the knee and lower limb for the demands of jumping and landing during sports activity 2. Provide a logical sequence of progressive drills for pre-sports conditioning

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    241 views3 pages

    Speed and AgilityTraining Program

    Uploaded by

    GigiEnergie
    Goals 1. Safely condition the knee and lower limb for the demands of jumping and landing during sports activity 2. Provide a logical sequence of progressive drills for pre-sports conditioning

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3
    At a glance
    Powered by AI
    The document outlines a progression for safely returning to sports after knee injury, including warmup, stretching, recommended exercises and drills across different phases from straight ahead running to advanced agility work.

    The phases of training outlined are the straight ahead running phase, direction change running phase, and unrestricted direction change and impact phase.

    Some of the functional tests that must be passed before starting the running sequence include being able to hop forward and to either side, hop up and down, and jog with no limp for 100 yards.

    175 Cambridge Street

    Boston, MA 02114
    617-643-9999
    www.mghsportsmedicine.org

    Speed and Agility Progression

    Goals
    1. Safely recondition the knee for the demands of sports activity
    2. Provide a logical sequence of progressive drills for pre-sports conditioning
    3. Provide objective criteria for safe return to sports

    Phases of Training
    Straight ahead running phase
    Direction change running phase
    Unrestricted direction change and impact phase

    Prerequisites
    Full Range of Motion
    Strength at least 80 % of uninjured limb
    Thigh girth within inch of uninjured limb
    Symmetrical quadriceps and hamstring flexibility
    Perform and pass functional tests

    Functional Tests
    Before starting the running sequence you must be able to:
    1. Hop forward on both legs at least 2 feet
    2. Hop to either side at least 1 foot
    3. Hop up and down on both feet 10 times
    4. Jog with no limp for 100 yards

    Warm-up, Stretch and Ice


    Be sure that you warm-up and stretch before and after workouts. Generally, you should do
    some walking, cycling or elliptical so that you break a sweat before starting the running
    program. You can then stretch before beginning the running drills. Ice your knee for 20
    minutes following workouts and stretch all muscle groups as you are cooling down.

    Recommended Frequency 2-3 times per week

    Criteria to Progress
    Do not progress to the next step in the phase until the present step is pain free, and you can
    perform with proper technique and without difficulty (muscle soreness or fatigue). Add only
    one new step in the progression per workout.
    Running Progression

    I. Straight Ahead Running


    1. Run speed 100 yards, 10 repetitions
    2. Run speed 100 yards, 10 reps
    3. Run speed 100 yards, 3 reps; speed 100 yards, 3 reps; full-speed 50 yards, 4 reps
    4. Continue and speed 100-yard runs, for 3 reps each and add one 50-yard run each
    workout until you can do (10) 50-yard full speed runs.

    II. Basic Change of Direction Running


    Intensity: Progress drills from walking speed speed full speed

    Continue current workout from above (Step 4): Run and speed 100 yd runs for 3
    reps each. Run full speed 50-yard run for 5 reps

    Progressively add each step below:


    5. Zig-Zag run, round corners, 50 yards, 5 reps
    6. Backward run 25 yards to gradual stop, then forward run 25 yards to gradual stop, 5
    reps
    7. Circle run 20 feet or greater diameter circle, 3 reps to left and 3 reps to right
    8. Figure 8 run 20 feet or greater length, 5 reps
    9. Carioca 50 yards, 5 reps left, 5 reps right

    III. Advanced Speed and Agility Running


    Intensity: Progress drill from walking speed speed full speed

    Continue current workout above and progress with below:


    10. Run forward to plant-and-cut off of the uninjured limb, speed, 5 reps
    11. Run forward to plant-and-cut off of the injured limb, speed, 5 reps
    12. Zig-Zag drill with alternate limb plant-and-cut, 6 reps
    13. Box drill 20 yards square, 6 reps, alternate sides
    14. Shuttle run 50 yards with direction change every 10 yards, 5 reps
    15. Agility run, 5 reps, alternate starting sides

    Suggested Final Workout Summary:


    1. 100-yard run speed, speed and full speed each distance 2 reps each
    2. Zig-Zag run, 6 reps
    3. Forward/backward run, 6 reps
    4. Circle run, 6 reps
    5. Figure 8 runs, 6 reps
    6. Carioca, 6 reps each way
    7. Shuttle run 50 yards with direction change every 10 yards, 6 reps
    8. Box drill 20 yards square, 6 reps, alternate starting side
    9. Agility run, 6 reps, alternate starting side

    IV: Begin Sports Practice


    Agility Drills

    Shuttle Run

    Box Drill

    Agility Drill

    You might also like