This manual is intended to provide general start up information. Please refer to your SpeedTracs account at SpeedTracs.com for full instructions,

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1 USER MANUAL TM

2 This manual is intended to provide general start up information. Please refer to your SpeedTracs account at SpeedTracs.com for full instructions, programs, curriculums, set up videos, and drill video demonstrations. 2

3 SpeedTracs Overview SpeedTracs' SpeedStation provides an innovative training solution focused on fast twitch muscle fiber development, core and joint stability, and functional movement training. The SpeedStation, developed after NFL combine training, will improve speed, agility, vertical leap, explosion, and stamina to help teams and individuals of all fitness levels achieve their fitness goals. Our systems include the patent pending SpeedStation, professional curriculum and our SpeedTracs web based performance tracking software for coaches, athletes, and individuals. SpeedTracs programs, designed by Loren Seagrave (Director of Speed & Movement at IMG Performance Institute), improve acceleration, deceleration, change of direction and vertical explosion, all while focusing on the anaerobic energy systems. These programs also provide functional movements through eccentric and concentric loads for the fitness advocate. The number one necessity in all sports and functional movement is joint mobility and the SpeedStation allows for there to be resistance throughout the entire range of motion to influence joint mobility or triple extension. The SpeedStation s mobility and versatility allows you to train the way you play on the surface that you play on, whether that be turf, hardwood, clay, or rubber. Use the SpeedStation in your backyard, driveway, or garage as well to help you reach that next fitness goal that you are working to attain. Incorporate pads, sticks, balls for teams or kettlebells, medicine balls, and plyometric boxes for the fitness arena. Let us help you get started on your journey by following the quick and easy steps laid out in this user manual. 3

Got? SWAG is an automated service solution that compliments the SpeedTracs SpeedStation. SWAG provides the opportunity to supply data, information, and management services via a proven program.

SWAG is executed in a three-part management approach, virtually monitored by SpeedTracs technology package. This management includes: a.

In support of the SWAG service package, SpeedTracs will provide virtual support through two technology components, a co-branded microsite and a mobile app working in conjunction with the SpeedTracs

4 Got? SWAG is an automated service solution that compliments the SpeedTracs SpeedStation. SWAG provides the opportunity to supply data, information, and management services via a proven program. The mobile technology keeps the program in the hands of the athletes, coaches and trainers 24/7/365 to continuously influence those key relationships. SWAG is executed in a three-part management approach, virtually monitored by SpeedTracs technology package. This management includes: a. pre event coordination, including school and student registration b. event management, including testing, tracking, and opt-ins c. post event wrap up, including reporting, analysis, and recognition. In support of the SWAG service package, SpeedTracs will provide virtual support through two technology components, a co-branded microsite and a mobile app working in conjunction with the SpeedTracs website. The SpeedTracs website serves as the host for the microsite, mobile app, tracking, training content, marketing and promotions. The microsite will serve as an access point for standard banner ads, video content, leaderboards, and opt-in opportunities for students. The competition for the best SWAG Stat on the national leaderboard adds the drive for students to continuously engage in the events. The SWAG Stat is comprised of 4 standardized tests, electronically timed and captured via the unique SWAG mobile stopwatch application. Refer to page 30 for easy instructions on how to sign up.

5 Why Resistance Band Training? Resistance Band Significance Running speed is the interaction between stride frequency and stride length. According to the National Strength and Conditioning Association (NCSA), elite sprinters have a greater stride length compared to the novice. Elite sprinters can also achieve a greater stride frequency. Finally, faster runners can produce an initial force and velocity at the start of the sprint that is much greater than that of a novice. The NSCA states that aerobic training can be enhanced by resistance training. Resistance training can aid in the reduction of muscular imbalances, which translates to faster stride length and frequency. Training Train large lower body muscles such as the quadriceps, hamstrings, gluteals, gastrocnemius and tibialis anterior to increase running speed. Special care should be given to the hamstrings, as these are more effective in producing explosive-type movements. The American Council on Exercise (ACE) suggests that lunges, hamstring curls, abduction and adduction, and ankle flexion and dorsiflexion can all be done successfully with resistance bands. Each of these exercises will target and train the large muscles of the lower body. According to the ACE, the shoulder, arm and postural muscles can be trained by performing lateral pulldowns, rows and presses with a resistance band. These muscles are used in running, therefore training them to produce greater force will aid in increasing running speed. References American Council on Exercise "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; Thomas Baechle, Roger Earle, editors; 2000 Niedziocha, Laura. "Will Resistance Bands Increase Running Speed?" LIVESTRONG.COM. N.p., n.d. Web. 26 July 2013.

2 Align push button on post with the whole attached to the base plate scope and

6 SpeedStation Set Up CORE 25lb Olympic Plates Required But Not Included. Place two Olympic 25 pound plates onto 1 the base plate. 2 Align push button on post with the whole attached to the base plate scope and insert. 3 View of completed SpeedStation core set up. Access Your SpeedTracs account at SpeedTracs.com for video. 6

7 SpeedStation Set Up GEAR KIT Change of Direction Lower Body Explosion Upper Body Explosion Handle Hip Power TwitchBand and Pulley Field Gear 7

SpeedStation Set Up CHANGE OF DIRECTION- Connect To The Side With Wheels 1 Attach the two

The COD TwitchBands can be identified by the red covers.

Attach the other free TwitchBand carabineer to the cylinder symmetrical to the first one.

bungee to tension and place 3 a start cone.

8 SpeedStation Set Up CHANGE OF DIRECTION- Connect To The Side With Wheels 1 Attach the two TwitchBand pulleys to the base plate. The COD TwitchBands can be identified by the red covers. 2 Attach the free TwitchBand carabineer to the cylinder on the top post. Attach the other free TwitchBand carabineer to the cylinder symmetrical to the first one. Attach the additional TwitchBand in the identical position on the baseplate. Lay the 8ft. bungee to tension and place 3 a start cone. Always start with the 4 Walk 5 yards and place bungee at 8ft tension. Never allow the your end or Change of bungee to go slack while working. Direction cone. 5 Yards WARNING: You can work a maximum of 22 feet away from this station in a 45 degree radius. 8

SpeedStation Set Up LOWER BODY EXPLOSION- Set Up Opposite Of Change Of

the base plate. Attach the carabineer ratchets to the cylinder on the top post.

9 SpeedStation Set Up LOWER BODY EXPLOSION- Set Up Opposite Of Change Of Direction 1 2 Take the two jumper cords and attach one pulley to each corner of the base plate. Attach the carabineer ratchets to the cylinder on the top post. Place a knot at the free ends of the cords to prevent them from reversing through the ratchets. 3 4 To release tension, To tighten, pull down on the knotted end of the jumper cords. pull up on the ratchet lever. WARNING: Maximum work distance away from this station is 4 feet once your desired tension is determined. Cords will turn into a rope and cause SpeedStation movement if tightened past discretion. 9

10 SpeedStation Set UP UPPER BODY EXPLOSION- Attach To Either Short Side Of The Base Plate 1 2 Attach the TwitchBand pulley to the base plate. Attach the open end TwitchBand carabineer to the cylinder on the top post. WARNING: You can work a maximum of 10 feet away from this station. 10

Attach the open end TwitchBand carabineer to the cylinder on the top post.

11 SpeedStation Set Up HIP POWER Set Up Opposite To Upper Body Explosion 2 1 Attach the TwitchBand pulley to the base plate. Attach the open end TwitchBand carabineer to the cylinder on the top post. ANKLE STRAP 3 Place the padded section on your ankle and feed the cloth end through the D Ring and lay down on the velcro. WARNING: You can work a maximum of 10 feet away from this station. 11

SpeedStation Set Up POST WORKOUT ASSEMBLY 1 Place the Upper Body

respective hook under the 3 Wrap the Change of Direction bungees around

4 Attach the Handle to the cylinder on the top post on the Lower Body

12 SpeedStation Set Up POST WORKOUT ASSEMBLY 1 Place the Upper Body Explosion and Hip Power bungees on their respective hook under the cylinder on the top post. 2 Attach the Belt D- Ring of the Lower Body Explosion station to the respective hook under the cylinder on the top post. 3 Wrap the Change of Direction bungees around the SpeedStation and secure the bungees with the attached belt. 4 Attach the Handle to the cylinder on the top post on the Lower Body Explosion side in preparation to roll the SpeedStation. Access Your SpeedTracs account at SpeedTracs.com for video. 12

13 Travel Tip Should you find it necessary to transport your SpeedStation in your vehicle and have it lay horizontally, simply take one of the ankle straps from the Hip Power Station and tightly secure it to the SpeedStation pole above the weight plates. This will prevent the sliding of the weight plates during travel which will prevent the plates from damaging the SpeedStation stickers on the pole. 13

14 SpeedStation Basic Trainer ORIENTATION TO SPEEDSTATION FACING AWAY FACING TOWARDS Concentric (Positive) Pull Facing Away from the SpeedStation. Eccentric (Negative) Pull Facing Towards the SpeedStation. Access Your SpeedTracs account at SpeedTracs.com for video 14

and balls of the feet. X Access Your SpeedTracs account at SpeedTracs.

15 SpeedStation Basic Trainer GUIDELINES a b Correct Posture: Keep the core engaged, shoulders back, chest up, and the knees behind the toes with your weight shifted back on the heels and balls of the feet. X Access Your SpeedTracs account at SpeedTracs.com for video Always start with the bungees at tension, not slack. Never let the bungees go slack while working. 15

16 Functions of Each Station Change of Direction: This station focuses on the fundamental techniques of running and changing direction for optimal performance. Users will begin the basic development of the muscles in the lower body and core. This station will also help with injury prevention by influencing users to stabilize their core and control their movements with the gluteus maximus, quadriceps, and hamstrings which are the muscles that stabilize the knee joint. This station also focuses on deceleration which is the least emphasized phase of speed and agility training but the phase of speed and agility training where most injuries occur. Users will improve their anaerobic cardiovascular system with the work to rest ratios executed at this station. Upper Body Explosion: This station focuses on upper body fast twitch movements and core stabilization. Each user must learn to stabilize their body with their core before they perform any movement in the curriculum or in life for that matter. Users will begin basic development of the upper body muscles and core, especially the pectoralis major, latissimus dorsi, deltoids, and transverse abdominis. Users will improve their anaerobic cardiovascular system with the work to rest ratio executed at this station. Lower Body Explosion: This station introduces the fundamental mechanics of vertical explosion with the basic development of the muscles in the lower body. Each user will learn to focus on the proper firing of the lower body muscles for optimal performancegluteus first, then hamstrings, followed by the quadriceps. Users will learn the proper form of landing, by keeping the hips, knees, and toes aligned but never letting the angle of the knee joint extend over the toes. Each user will decrease their risk of injury to the knees and ankles as they correctly perform movements at this station subconsciously. Users will improve their anaerobic cardiovascular system with the work to rest ration executed at this station. Hip Power: This station focuses on the flexion of the hips and hamstrings, as well as the stabilization of the core. With the fundamental progressions of the curriculum each user will improve overall flexibility in the lower limbs and power in the hips flexors, hamstrings, and quadriceps. Users will improve their anaerobic cardiovascular system with the work to rest ration executed at this station. Assorted Field Stations: Take the techniques and fundamentals learned at each station on the SpeedStation and incorporate them into the assorted field stations on any given day to help improve overall athleticism and coordination. Users will then use the skills learned throughout the entire program to improve their overall fitness level and or performance level to be used for their specific sport or fitness goal. Access Your SpeedTracs account at SpeedTracs.com for video 16

Posture for Each Station Change Of Direction: Core engaged Shoulders over toes Back flat Head up viewing horizon Arms at 90ᵒ angle Ankles stay locked Toes stay flexed Strike the ground with the balls

17 Posture for Each Station Change Of Direction: Core engaged Shoulders over toes Back flat Head up viewing horizon Arms at 90ᵒ angle Ankles stay locked Toes stay flexed Strike the ground with the balls of the feet Lower Body Explosion: Core engaged Shoulders back Chest up Head up Back Flat Knees stay behind the toes Weight shifted back on the heels and balls of feet, not on the toes. Upper Body Explosion: Core engaged Shoulders back Chest up Head up Back flat Knees stay behind the toes Weight shifted back on the heels and balls of feet, not on the toes. Access Your SpeedTracs account at SpeedTracs.com for video Hip Power: Core engaged Back flat Neck aligned with back Ankles stayed locked Toes stay flexed 17

18 SpeedStation Basic Trainer How do I make the SpeedStation exercises progressively harder? a Resistance Cords: Progressively step further away from the start position but not exceeding the maximum work distance stated in the set up for each station. b Foot Position: Progress from a squat position, to a staggered stance to a lunge position. c Tempo: Increase the tempo of the exercise, increase the work time, or decrease the rest time. d Introduce an Outside Element: Incorporate kettlebells, medicine balls, bosu balls, dumbbells, plyo boxes, etc. Access Your SpeedTracs account at SpeedTracs.com for video 18

19 SpeedStation Basic Trainer CHANGE OF DIRECTION PROGRESSIONS a Beginner: Sprint Charge to Assisted Backpedal b Intermediate: Lateral Shuffle to Assisted Run c Advanced: Standing Long Jump to Assisted Backpedal a b c Pic Access Your SpeedTracs account at SpeedTracs.com for video 19

20 SpeedStation Basic Trainer LOWER BODY EXPLOSION PROGRESSIONS Beginner: Squats or Squat Jumps. Intermediate: Eccentric Squats or Eccentric Squat Jumps. a b c Advanced: Split Squats or Split Squats with Jump. Access Your SpeedTracs account at SpeedTracs.com for video 20

Climbers c Advanced: Side Plank with Knee Drive

21 SpeedStation Basic Trainer HIP POWER PROGRESSIONS a Beginner: Supine Hip Flexors b Intermediate: Mountain Climbers c Advanced: Side Plank with Knee Drive Access Your SpeedTracs account at SpeedTracs.com for video 21

22 SpeedStation Basic Trainer UPPER BODY EXPLOSION PROGRESSIONS a b c Beginner: Chest Press Intermediate: Face Pulls Advanced: Wood Choppers Access Your SpeedTracs account at SpeedTracs.com for video 22

23 SpeedStation Basic Trainer SIDE STEPPERS and MEDICINE BALL a b c Beginner: A Skip Intermediate: Low Walks Advanced: Lateral Side Step a b c Beginner: Forward Explosive Throws Intermediate: Standing Chest Pass Advanced: Side Twist Throws Access Your SpeedTracs account at SpeedTracs.com for video 23

24 a SpeedStation Basic Trainer SPEED LADDERS AND MULE PULL b c Beginner: One foot in each linear Intermediate: Two feet in each lateral Advanced: Crazy Legs a b Beginner: Mule Pull Charges Intermediate: Lateral Shuffles Access Your SpeedTracs account at SpeedTracs.com for video 24

SpeedStation Basic Trainer SHORT HURDLES

25 SpeedStation Basic Trainer SHORT HURDLES AND CONES a b Beginner: High Knees Intermediate: Lateral Skip a b c Beginner: Sprint Charges Intermediate: Crossover Step to Shuffle Access Your SpeedTracs account at SpeedTracs.com for video Advanced: W Drill 25

26 Free SWAG Account *To activate your manufacturer's 90-day warranty and register your SpeedStation, contact your regional rep and register your FREE SWAG ACCOUNT Access Your SpeedTracs account at SpeedTracs.com for video 26

27 Contacting Your Regional Rep Contact them directly (found on our contact page) 27

28 Contacting Your Regional Rep Or contact them through our website by completing the form online (also found on our contact page) 28

29 What does the SWAG Account provide? Access to hundreds of SpeedStation drills and more with demonstrations and the ability to select parameters Access to SpeedTracs growing number of training curriculums 29

30 Sign up for a FREE Sponsored SWAG Challenge Go to speedtracs.com and click here. Fill out the info and a SpeedTracs representative will contact you with more details. 30

Upon Completion of testing, your players will be ranked on SpeedTracs

31 Free Account also allows Access to mobile SWAG testing with a computer generated SWAG Stat for each member of your team. Upon Completion of testing, your players will be ranked on SpeedTracs leaderboard to see how they stack up against the national competition. Access Your SpeedTracs account at SpeedTracs.com for video 31

Contacting Us Go to http://speedtracs.com/contact/ to find your regional rep for assistance. Refer to pages 26-28 for directions.

32 Contacting Us Go to to find your regional rep for assistance. Refer to pages for directions. Follow us on social media for SpeedTracs news, video highlights and motivational tips... speedtracs speedtracs 32

OFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15

OFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15 OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance