A 6 Week Resistance Band Speed Development Training Program for young athletes

Transcription

1 A 6 Week Resistance Band Speed Development Training Program for young athletes By Dave Schmitz PT, YCS-2, CSCS, PES

2 Copyright 2010 by Dave Schmitz All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any informational storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Resistance Band Training Systems, LLC and Dave Schmitz, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal an these cases require written approval from Dave Schmitz prior to publication. For more information on resistance band training or other products please contact: info@resistancebandtraining.com Dave Schmitz Websites:

3 Disclaimer The information in this manual is offered for educational purposes only. The reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With this in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training and stretching initiatives may be dangerous if performed incorrectly. Children under the age of 18 should be monitored by a coach, parent or legal guardian while attempting this program and subsequent drills. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming.

4 For most young athletes, being able to run fast, jump high and get to the ball first is what they dream of. However as a young athlete in their pre-teens or early teens, working to get there is boring. As a parent, fitness professional or coach who works with young athletes, it is very difficult to find equipment that is designed to fit as well as adapt to a constantly changing young athlete s body. Resistance bands and resistance band training is one of most neuromuscularly effective and efficient ways to help young middle school athletes enhance running skills and overall first step quickness while improving their overall total body integrated strength. As a developing young person whose body is constantly in physical flux, they need to continually be challenged to improve integrated movement skills not isolated muscle strength. Resistance band training not only allows young athletes to move like they want while working out, but they are versatile and strong enough to challenge any young athlete regardless of movement skill or physical strength. The following 6 week program is a progressive resistance band training program designed to increase multi-directional speed as it relates to foot work, first step quickness, and total body integrated strength in the young middle school athlete. This progressive series of 12 workouts will help young athletes learn how to safely and effectively begin training with resistance bands to improve their first step explosiveness, total body strength, deceleration control as well as their overall running speed. Please realize this is not a 1 size fits all training program. Athletes, especially young athletes, all have different strength and movement skill levels. As a coach or youth fitness professional, always realize you may need to modify the workouts based on: Training experience with bands Overall physical strength and fitness maturity Movement skill level and control Time, space and available bands Overall demands being placed on the athlete The athletes focus and attention to detail That s why you are given the tremendous opportunity to have the word coach or trainer placed in front of your name. I am confident that after progressing through this 6 week program, not only will you notice a tremendous difference in the movement quality of your young athlete, they will as well.

5 Youth Band Training Recommendations - Building on Success To enhance a young athlete s training experience, you must build on success through solid program design as well as creating a positive environment built around encouragement and teaching. To insure this occurs, I would like to provide you with a few general resistance band training recommendations that are important to insure a safe and successful training experience for the young athlete. 1. Initially, do all band running and foot work drills without bands. This will teach the drill and body control without the distraction or challenge of the bands. Bands increase momentum which can cause awkward movements to occur if control is not optimal. Training without bands will drastically decrease the likelihood of athletes falling or tripping during a fast paced training session. 2. Slow drills down and break them into smaller amplitude movements. For example, on running drills, place the emphasis on acceleration only and make the return or deceleration phase slow. This will allow athletes to gain an appreciation for the amount of deceleration control they will need to safely manage the deceleration component of the drill. 3. Make strength drills compliment the running drills by doing exercises like lunges, squats, stationary pushes or pulls. These will improve stationary stability which will in turn improve dynamic deceleration control during running drills. The greater the amplitude of movement, the more deceleration control needed. Unfortunately, in most circumstances, today s middle school children lack the skill and strength to decelerate safely, even without a band challenging them. They need to learn how to set their stabilizers on the fly when training in bands. 4. Initially keep band tension low, movements simple and success rate high. The more success a young athlete experiences the more motivated they are to train with and without bands. They will love training in bands but will not let their body naturally react if they sense failure or lose of control. 5. Always start locomotion drills with backpedal. Especially if training in partnerships. It allows kids to see each other while visually allowing them to monitor their deceleration movements as they run forward on the return.

6 Shuffle drills should be the second direction to incorporate with forward running the last. Forward running creates a blind deceleration phase with the band pulling them backwards as they run. Backwards running requires tremendously more spatial awareness and deceleration control. The likelihood of tripping is much greater with this drill until body position and footwork is improved. The final drill is Turn and Go with a shuffle return. This will require athletes to change directions on the deceleration phase which takes optimal body control. 6. Set training distances by using cones, lines or other athletes. This will help avoid over stretching of bands which will damage bands and set up the potential for bands breaking. Athletes, especially young athletes, love to challenge the bands and will frequently over stretch them by seeing how far they can run in them. Set training limits and make sure you firmly enforce them will avoid damaging bands. 7. Make resistance band training a part of your overall training session. Using body weight movements along with band resisted training, teaches body awareness and control at various speeds. Incorporating body weight training into a dynamic warmup or as part of an integrated strength circuit post running is an easy way to fit this form of training in. 8. Length of workouts will depend on number of athletes in camp and level of training maturity. As a result make adjustments in set time and reps to avoid over fatiguing the athlete. Young athletes will fatigue easily do to lack of neuromuscular endurance. Keeping reps per set low and providing frequent short recoveries, allows them to improve endurance while maintaining a high level of movement efficiency. This is easy to achieve with partner based band training. 9. Incorporate any type of body movement strength training after speed workouts. This will allow an athlete s lower torso to stay fresh when more complex and intense training is occurring in the bands. Also keep strength training short and simple. Typically minutes is more than enough time post speed training to work on total body strength. 10. Initially let the athlete set the pace during band training. As their deceleration skills begin to improve you can challenge them but remember the key is success. Let them feel they are dominating the band and not the band dominating them.

7 Training Area Set-up #1 I will typically set cones up in 2 rows about 5 yards apart with athletes lined up in multiple rows of 3 to 5 athletes per row. Row 1 Cones 4 Yards Row 2 Cones Athlete Row 1 X X Athlete Row 2 X X Athlete Row 3 X X Athlete Row 4 X X Athlete Row 5 X X Athlete Row 6 X X Using this format allows me to easily monitor the athletes in small groups as they perform the drills. It also provides athletes recover to learn by watching and listening before having to perform the actual drill.

8 Dynamic Warm-up Each workout will implement a dynamic warm-up that takes about minutes to complete. Coaches and Fitness professionals are welcome to implement their own dynamic warm-up version or drills if they wish. My dynamic warm-up structure is: 1. General movements to increase core temperature 2. Dynamic movement patterns that challenge range of motion and movement integration versus static stretching done in none weight bearing positions 3. Activation of trunk and hip musculature in weightbearing or semi-weightbearing postures I will typically use some type of dynamic movement series to prepare young athletes for a workout. The lunge reach matrix seems to effectively teach athletes upper-lower extremity integration and stabilization while dynamically lengthening out the lumbopelvic-region. Lunge Reach Matrix - Forward Overhead Backward Overhead Lateral Crossover Reach Right Lateral Crossover Reach left Crossover Reach Right Crossover Reach Left Spiderman Straight Leg March Plank series and single leg bridging allows me to activate trunk and hips effectively. Rhythmical Running Drills Carioca, Skipping, Backpedal, Shuffling Warm up Video Other fun dynamic warm-ups ideas Create relay games Play a game of Tag Create mirror games Do human cone relays (using athletes to simulate cones)

9 Workout #1 Objectives 1. Teach athletes all start positions and resistance band speed drills without the band 2. Teach athletes drill and movement terminology to make workouts flow easily 3. Improve deceleration strength and body control without additional band resistance I find that by initially teaching athletes the band drills without bands, allows them to focus on the drill itself and not be concerned about the band and its impact. This not only makes teaching easier and more successful but athletes also become very excited to train in the bands when the time arrives. Many of these drills can become part of your dynamic warm-up later on if you wish. Quick Burst training without the band Perform each of the following short burst runs x 4 reps for 5 yards with athletes focusing on a fast first 3 steps. You can allow athletes to run through on the first 2 reps before having them apply a stop and hold at the 5 yard mark on the final 2 reps. This will allow you to truly teach both first step acceleration and effective deceleration control. It will also give you an idea of deceleration strength as you watch athletes stop. This will assist you in determining what size of band will fit which athletes and who will partner well with each other. The Quick Burst Drills include: 1. Forward run out of a staggered right foot forward start 2. Forward run out of a staggered left foot forward start 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Turn and Go Right 6. Turn and Go Left 7. Back pedal out of a staggered stance left foot forward start 8. Back Pedal out of a staggered stance right foot forward start 9. Parallel Stance Reactive Plyo step 10. Parallel Stance Hip Turn Quick Burst Training Band Free

10 2 Step Deceleration training without the band Perform each of the following short amplitude deceleration runs for 5 reps x 2 sets with athletes focusing on performing 2 deceleration steps followed by a quick 2 step return to their starting position. You can also have athletes accelerate out 4 yards after the 2 deceleration steps if they are showing good body control. Start all reps with a whistle to assist with timing while maintaining a controlled cadence between reps. Feel free to have athletes touch the ground as they complete the initial 2 deceleration steps. This will force them to position their body low which will increase deceleration muscle recruitment. Deceleration Drills include: 1) Lateral 2 step Right 2) Lateral 2 step Left 3) 2 step forward run towards right foot back 4) 2 step forward run towards left foot back 5) Lateral 2 step into a turn and go to the right 6) Lateral 2 step into a turn and go to the left 7) Backward run out of a Right foot forward start 8) Backward run out of a Left foot forward start 2 Step Deceleration Drills Band Free Post Speed Strength Workout The post speed strength program for first workout is kept very simple and works on body movement skills. It will consist of a simple reach squat, split squat, plank and push-up done in a circuit fashion. My goal is to see how well athletes perform simple body weight movements and where they begin to break down as they fatigue. These exercises also help me identify and set athletes up for future advanced drills. Perform each of the following body weight strengthening exercises for 20 seconds with a 10 transition. Complete 2 total rounds for a 10 minute strength workout. Squat - Push up - Split Squat Right - Split Squat Left Mountain climber - Lateral Plank Right Lateral Plank Left Squat thrust (up down or burpee)

11 Objectives Workout #2 1. Teach athletes all start positions and resistance band short burst speed drills band free 2. Teach athletes drill terminology 3. Learn and complete a strengthening program to improve lower torso deceleration strength with upper extremity integration Quick Burst training Perform each of the following short burst runs for 4 reps with athletes focusing on a fast first 3 steps while running 5 yards. You can allow athletes to run through on the first 2 reps before having them apply a stop and hold at the 5 yard mark on the final 2 reps. Game Idea: Turning these drills into a game of Red Light Blue Light can add fun and increase mental focus. Instructions for Red Light Blue Light: Have the group line up in 2 lines about 4 yards apart. Let them know which direction to go on the command of red and which direction to go on the command of blue. Let them know what the running drill is before using verbal commands to start them. If they go the wrong way they will collide with their partner who is lined up across from them. Athletes can either stop at the 5 yard mark or return back to their original starting position using a walking motion. Again this is designed to work on acceleration out of a stationary stance. 1. Forward run out of a staggered right foot forward start 2. Forward run out of a staggered left foot forward start 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Turn and Go Right 6. Turn and Go Left 7. Back pedal out of a staggered stance left foot forward start 8. Back Pedal out of a staggered stance right foot forward start 9. Parallel Stance Reactive Plyo step 10. Parallel Stance Hip Turn Red light-blue light

12 2 Step Deceleration Training without the band Perform each of the following short amplitude deceleration runs for 5 reps x 3 sets with athletes focusing on performing 2 deceleration steps followed by a 5 yard quick acceleration or a quick 2 step return to the original starting position. Start all reps with a whistle or hand movement to work on timing while controlling rep cadence 1) Lateral 2 step Right 2) Lateral 2 step Left 3) 2 step forward run out of a staggered Right foot behind start 4) 2 step forward run out of a staggered Left foot behind start 5) Lateral 2 step into a turn and go to the right 6) Lateral 2 step into a turn and go to the left 7) Backward run out of a Right foot forward start 8) Backward run out of a Left foot forward start Game Idea for Partner Reaction: Challenge athletes to react to each other by having them face each other while determining who will be offense and who will be defense. The offensive partner can go when he or she wishes while the defensive player reacts and mirrors them. The goal is to see who can do 2 deceleration steps and get back to starting position first. Both athletes must cover the same distance which can be assisted by having a cone or line to touch. Offense should win most of the time. Partner Reaction Drills Band Free Band Lunge Reach Matrix Post speed Strength program I prefer to set up a youth strength program on a time based format to eliminate rep counting and promote doing as many quality reps as possible. Time based sets also eliminate athletes from being singled out because they struggle finishing the reps or train at a slower pace. To introduce bands slowly I will bring in the Resisted lunge reach matrix as a post strengthening drill. It will teach band awareness, how to handle band momentum, partner holding and is the safest way to start youth band training. Independent Resisted Lunge Video

13 Workout #3 Set-up Workout #3 will now start to implement band training into the workout. We will use a partner based training set-up as shown below. Partner Based Band Training Set-up Set cones up in 2 rows about 4 yards apart with athletes lined up in a partnership as shown. X represents a cone with holding being Partner B and training partner being Partner A. Row 1 Cones 4 Yards Row 2 Cones Holding.. Training Partner 1B Partner 1A X Partner 2B Partner 2A X Partner 3B Partner 3A X X X X Using this set-up allows coaches or trainers to easily monitor only the athletes that are training in bands. It also provides athletes waiting (holding) to have the opportunity to learn by watching and listening. Always have holders stand laterally to the training partner. Teaching the art of holding before you begin train in bands is a must and needs to be address first. Have athletes partner up and put themselves in a 2 band linked set-up using Red or Black bands. Partner should demonstrate similar strength levels, body weight and hip height. Athletes that weigh less than 100 pounds should start in red bands. Bands should be positioned at their hips. I always recommend using smaller bands initially so the band does not dominate the athlete but rather allows them to move freely with mild resistance.

14 Workout #3 Objectives 1. Teach athletes how to effective decelerate when training in bands 2. Allow athletes to learn the acceleration phase with all multi-directional band running drills 3. Teach partner based band speed training, especially how to hold 4. Improve lower torso deceleration strength and integration with small amplitude movements Movement skill training for first step explosiveness Perform each of the following first step lunge reach drills in a double linked red or black band set-up. Always have athletes lunge towards their partner for 20 seconds with a 10 second transition from holding to training for partner 2. Perform 2 sets of each drill with athletes following an I Go-You Go format. Focus is on good posture with efficient arm-leg integration. 1. Right Forward Lunge with a left hand low reach 2. Left Forward Lunge with a right hand low reach 3. Lateral Lunge Right with bilateral low reach to lunging foot 4. Lateral Lunge Left with bilateral low reach to lunging foot 5. Right single leg balance reach with a bilateral forward low reach 6. Left single leg balance reach with a bilateral forward low reach Partner Resisted Lunge

15 Quick Burst Acceleration Only training Using a double linked band set-up, perform each of the following short burst acceleration only runs 4 times x 3 sets with athletes focusing on a fast acceleration to the second cone and a slow controlled return. All reps are done with a whistle start to optimally control rep cadence along with movement timing and efficiency. 1. Forward run out of a staggered start Right Foot Forward 2. Forward run out of a staggered start Left foot forward 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Back pedal out of a staggered stance Left foot forward 6. Back Pedal out of a staggered stance Right foot forward 7. Turn and Go 8. Turn and Go Acceleration Only Video After completing band training have athletes do 1 rep of all exercises without bands to experience the exciting feeling of being quicker and resetting the neurological bias for the next training session. Post Speed Strength Workout Assisted or Active Push-ups and Squat Pulls Perform 4 sets of 20 seconds with a 10 second transition of each exercise using a partner format Assisted Push up Squat Pull Video

16 Workout #4 Objectives 1. Teach athletes how to effectively stop when training in bands 2. Allow athletes to learn the acceleration phase of band training 3. Teach partner based band speed training 4. Improve lower torso deceleration strength and integration Movement skill integration training for first step deceleration control Perform each of the following 1 step lunge reach drills (always lunging towards your partner) for 20 seconds with a 10 second transition x 2 sets with athletes following a I Go-You Go format. Focus is on good posture with correct reach pattern. 1. Right Forward Lunge with a left hand low reach 2. Left Forward Lunge with a right hand low reach 3. Lateral Lunge Right with left hand low reach 4. Lateral Lunge Left with right hand low reach 5. Right Single leg balance with left hand forward low reach 6. Left Single leg balance with right hand forward low reach Quick Burst Acceleration only training Perform each of the following short burst acceleration runs 4 times x 2 sets with athletes focusing on fast acceleration to the second cone and a slow controlled return. All drills are done with a whistle start to optimally control rep cadence along with movement efficiency and timing. 1. Forward run out of a staggered start Right Foot Forward 2. Forward run out of a staggered start Left foot forward 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Back pedal out of a staggered stance Left foot forward 6. Back Pedal out of a staggered stance Right foot forward 7. Turn and Go Right 8. Turn and Go Left

17 2 Step Deceleration Training Perform each of the following short amplitude deceleration runs for 5 reps x 2 sets with athletes focusing on performing 2 full deceleration steps towards their partner, touching the ground and getting quickly back to their start position in 2 steps. Start all reps with a whistle to work on timing with a controlled rep cadence. Make sure athletes touch the ground to optimize body position for deceleration. 1) Lateral 2 step Right 2) Lateral 2 step Left 3) 2 step forward run towards partner starting with Left foot forward 4) 2 step forward run towards partner starting with Right foot forward 5) Lateral 2 step into a turn and go right 6) Lateral 2 step into a turn and go left 7) 2 step backward run towards partner, touch the ground and accelerate out 2 steps Right foot forward start 8) 2 step backward run towards partner, touch the ground and accelerate out 2 steps Left foot forward to start 2 Step Deceleration Video Post Speed Strength workout Deceleration training is a great dynamic strengthening drill which may substitute for post strength training. My suggestion is to monitor athletes and determine if a post upper body strength workout is necessary after this workout. Typically I will do Wheel Barrow and Crab Walk races to complete this workout or a resisted crawling. Another option, if you have the ability to set up independent band stations, is to do individual pulling and pushing drills. This allows athletes to start developing integrated upper body pushing or pulling movements with lower torso squatting or split squatting movements. It s an outstanding way to teach integrated loading which will be very important as running drills become more advanced. Independent Pull-Push Video

18 Workout #5 Objectives 1 Begin using multiple rep sets to improve reaction speed 2. Improve lower torso deceleration reaction strength, integration and endurance Movement skill integration training for first step Perform each of these 1 step lunge reach drills (always lunging towards your partner) for 20 Sec with a 10 second transition x 1 set with athletes following a I Go-You Go format. Focus is on good posture with a correct reach pattern 1. Right Forward Lunge with a left hand low reach 2. Left Forward Lunge with a right hand low reach 3. Lateral Lunge Right with bilateral low reach 4. Lateral Lunge Left with bilateral low reach 5. Right single leg with a bilateral forward low reach 6. Left single leg with a bilateral forward low reach Quick Burst Acceleration training Perform each of the following short burst acceleration runs for 2 back to back reps before changing partners. Perform each exercise 5 times for a total of 10 reps on each exercise. Athletes should now focus on fast acceleration to the second cone and a moderately faster return. Alternate athletes on every 2 rep set to optimize quality and decrease fatigue. Athletes are asked to complete both reps once started off a whistle command.

19 1. Forward run out of a staggered start Right Foot Forward 2. Forward run out of a staggered start Left foot forward 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Back pedal out of a staggered stance Left foot forward 6. Back Pedal out of a staggered stance Right foot forward 7. Turn and Go Right 8. Turn and Go Left After completing band training have athletes do 1 rep of all exercises without bands to experience the exciting feeling of being quicker while setting the neuromuscular bias for the next training session. Introduce Partner Resisted Sprinting Using a double linked purple band set-up have athletes perform a short 10 to 15 yard partner resisted run x 3 reps using the following movement patterns. It is important to do partner resisted sprinting in this order to safely train athletes and keep bands from being compromised. 1. Shuffle Right 2. Shuffle Left 3. Backpedal 4. Forward runs Use a double linked band system and make sure athletes do not exceed the 4 yard stretch distance. Instruct holders to go with the training athlete once they reach the 3 yard run out distance. Keeping the overall running distance short will avoid the potential for over stretching the bands and maintain a high quality of movement. As athletes become more efficient at holding, total running distance can increase. Athletes should switch roles and follow an I Go You Go format as they return back to the initial starting position. Partner Resisted Sprinting Video

20 Post speed Strength program I prefer to set up middle school strength programs on a time based set format to eliminate rep counting and promote doing as many quality reps as possible. Time based sets also eliminate athletes from being single out because they struggle finishing the reps or train slower. Band Resisted Crawling with or without assisted Push Ups Using purple or green bands will have athletes perform partner resisted crawling x yards. This works on posterior chain strength (for the crawler) and deceleration (for the holder) control using a fun but very challenging drill. Key to this drill is making sure athletes strength levels are relatively close because both holder and crawler will need to work hard to maximize the benefits of this drill. Resisted Crawling video

21 Workout #6 Objectives 1 Begin integrating repeat reps to improve reaction speed 2. Improve lower torso deceleration reaction strength, integration and endurance Movement skill integration training for first step deceleration Perform each of first step lunge reach drills (always lunging towards your partner) for 20 seconds with a 10 second transition x 1 sets with athletes following a I Go-You Go format. Focus is on good posture with correct reach pattern. 1. Right Forward Lunge with a left hand low reach 2. Left Forward Lunge with a right hand low reach 3. Lateral Lunge Right with left hand low reach 4. Lateral Lunge Left with right hand low reach 5. Right Single leg balance with left hand forward low reach 6. Left Single leg balance with right hand forward low reach Quick Burst Acceleration in bands Perform each of the following short burst acceleration runs for 3 back to back reps before changing partners. Perform each exercise 3 times for a total of 9 reps on each exercise. Athletes should now focus on fast acceleration to the second cone and a fast return. Alternate athletes on every 3 rep set to optimize quality and decrease fatigue. Athletes are asked to complete all 3 reps once started on a whistle. 1. Forward run out of a staggered start Right Foot Forward 2. Forward run out of a staggered start Left foot forward 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Back pedal out of a staggered stance Left foot forward 6. Back Pedal out of a staggered stance Right foot forward 7. Turn and Go Right 8. Turn and Go Left

22 2 Step Deceleration Training in bands Perform each of the following short amplitude deceleration runs 5 reps x 2 sets with athletes focusing on performing 2 deceleration steps and then performing a quick burst back to where they started. It should take 2 steps to return. Start all reps with a whistle to work on timing within a controlled rep cadence. Each rep should be treated individually to work on quick movement skills. To emphasis hip activation on deceleration you can have athletes touch the ground. 1) Lateral 2 step Right 2) Lateral 2 step Left 3) 2 step forward run towards partner starting with Left foot forward 4) 2 step forward run towards partner starting with Right foot forward 5) Lateral 2 step into a turn and go right 6) Lateral 2 step into a turn and go left 7) 2 step backward run towards partner, touch the ground and accelerate out 2 steps Right foot forward start 8) 2 step backward run towards partner, touch the ground and accelerate out 2 steps Left foot forward to start Post Speed Strength workout One of the easiest band strength circuits to do is a front squat with and overhead push press. These movements not only develop good squat mechanics but also teach the athlete how to reflexively set the scapula into a stable retracted position. Start out using smaller orange or red bands and let the athlete get use to the movement. As they begin to integrate their body more effectively you can increase band tension. Again use the I Go You Go second format for 4 total rounds. Front squat Push press video

23 Dynamic Warm-up Adjustment I will typically change the dynamic warm up at this point to begin working more on start training and to get the CNS more activated before I incorporate more advance band speed training drills. Lunge Reach Matrix - Forward Overhead Backward Overhead Lateral Crossover Reach Right Lateral Crossover Reach left Crossover Reach Right Crossover Reach Left Spiderman Straight Leg March Rhythmical Running Drills Carioca, Skipping, Backpedal, Shuffling Quick Start Training without bands (1 time each position) 1. Staggered Track Start (Each Foot) 2. Turn and Go Right 3. Turn and Go Left 4. Parallel stance Ploy Step Start 5. Parallel Stance Hip Turn and Run 6. Staggered stance backpedal (Each Foot 3 times) Introducing quick start training in warm-ups allows you continually reinforce take-off mechanics which is the key to multi-directional speed.

24 Workout #7 Objectives 1 Begin integrating repeat reps to improve reaction speed 2. Increase muscle memory with increased set time and frequency 3. Improve lower torso deceleration reaction strength, integration and power 2 Step Deceleration Training At this point I now bring in 2 step deceleration drills first in the workout to get hip activation and foot work down. Doing these drills first prepares the athlete to start doing full drills. Note that I am decreasing reps to avoid fatigue. Perform each of the following short amplitude deceleration runs 3 reps x 2 sets with athletes focusing on performing 2 deceleration steps and then performing a quick 2 step burst back to where they started. Start all reps with a whistle to work on timing while maintaining a controlled cadence. Your goal is to have athletes to focus on each individual rep versus all 3 reps. I recommend to increase hip activation on the deceleration phase and increase dynamic range of motion, have the athletes touch the ground. 1) Lateral 2 step Right 2) Lateral 2 step Left 3) 2 step forward run towards partner Left foot forward to start 4) 2 step forward run towards partner Right foot forward to start 5) Lateral 2 step into a turn and go right 6) Lateral 2 step into a turn and go left 7) Backward 2 step into a forward run (right foot start) 8) Backward 2 step into a forward run (left foot start) Quick Burst Acceleration with faster deceleration speed (Full Drill) Perform each of the following short burst acceleration runs for 4 back to back reps before changing partners. Perform each exercise 3 times. Athletes should now focus on fast acceleration to the second cone and a fast return. Many athletes at this point hop on the return. Monitor and make sure they are stepping to work on proper

25 deceleration foot work. Alternate athletes every 4 rep to optimize quality and decrease fatigue. Athletes are asked to complete all 4 reps once started on a whistle. Also at this point I will start to increase band resistance if movement is good. 1. Forward run out of a staggered start Right Foot Forward 2. Forward run out of a staggered start Left foot forward 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Back pedal out of a staggered stance Left foot forward 6. Back Pedal out of a staggered stance Right foot forward 7. Turn and Go Right 8. Turn and Go Left 9. Plyo Step 10. Hip Turn shuffle Full Running Drills Reactive Starts Increasing reps to 4 and having athletes complete all 4 reps without stopping will increase work load and start to increase their strength endurance as well as their reactive deceleration control. Also bringing in the plyo step and hip turn start training athletes how to become more reflexive on the start. Tug of War Drills Post Speed Strength Workout Tug of war drills are excellent drills to teach athletes how to put their body under tension while challenging them to perform locomotion drills. Tug of War drills take team work and effort. The overall work load will be determined by the holding partner and his or her ability to maintain a consistent tension as fatigue sets in. Typically athletes love these drills and find them very effective at developing better functional strength. Tug of War video

26 Workout #8 Objectives 1 Begin integrating repeat reps to improve reaction speed 2. Increase muscle memory with increased set time and frequency 3. Increase deceleration speed by introducing pre-loaded band training 4. Improve lower torso deceleration reaction strength, integration and endurance 2 Step Deceleration Training Perform each of the following short amplitude deceleration runs 5 reps x 2 sets with athletes focusing on performing 2 deceleration steps and then performing a quick 2 step burst back to where they started. Start all reps with a whistle to work on timing along with a controlled cadence. I recommend to increase hip activation on the deceleration phase and increase dynamic range of motion have the athletes touch the ground as they return to the starting position. 1) Lateral 2 step Right 2) Lateral 2 step Left 3) 2 step forward run towards partner Left foot forward to start 4) 2 step forward run towards partner Right foot forward to start 5) Lateral 2 step into a turn and go right 6) Lateral 2 step into a turn and go left 7) Backward 2 step into a forward run (right foot start) 8) Backward 2 step into a forward run (left foot start) Quick Burst Acceleration Perform each of the following short burst acceleration runs for 4 back to back reps before changing partners. Perform each exercise 2 times. Athletes should now focus on fast acceleration to the second cone and a fast return. Many athletes at this point

27 hop on the return. Monitor and make sure they are stepping to work on proper deceleration foot work. Alternate athletes every 4 rep to optimize quality and decrease fatigue. Athletes are asked to complete all 4 reps once started on a whistle command. 1. Forward run out of a staggered start Right Foot Forward 2. Forward run out of a staggered start Left foot forward 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Back pedal out of a staggered stance Left foot forward 6. Back Pedal out of a staggered stance Right foot forward 7. Turn and Go Right 8. Turn and Go Left Partner resisted running Perform 3 reps of each of the following partner resisted running drills for 15 yards Shuffle right Shuffle Left Backpedal Forward runs Post Speed Strength workout Partner push-pull in bands allows you to start teaching athletes how to get upper body strong on their feet and being to band strength train as a partnership. Perform 20 seconds on with a10 second transition x 4 sets for each exercise. Holding for these drills will be the key as well as transitioning from one partner to the other. On the video note the holding position is staggered stance with hands holding at the hips. Partner Pull - Push

28 Partner Reaction Training Set-up Using a 3 cone set-up partners should center themselves equal distance apart from cone B. Cone A and Cone C are 3.5 yards from Cone B Cone A Cone A Partner 1B Partner 1A Cone B Partner 1B Partner 1A Cone B Cone C Cone C Partner 1B Partner 1A Cone A Cone B Cone C Partner 1B Partner 1A Cone A Cone B Cone C Once a reactive drill is started, athletes are instructed to accelerate quickly to the cone and stop where they started on their return..

29 Workout #9 Objectives 1. Implement more reactive games and events 2. Increase acceleration strength and power 3. Implement Circuit based strength workouts Reactive Acceleration Runs in the bands Using a whistle start athletes perform the following reactive starts x 4 reps before partner goes. 1) Plyo step right 2) Plyo step left 3) Hip Turn Right 4) Hip Turn Left Reactive Run video This is also a great drill to use the Red Light Blue Light Game previously used. One athlete is designated red and the other blue. Based on the color command on athlete performs the recommended drill. Quick Burst Acceleration in Bands using repeat sets Perform each of the following short burst acceleration runs for 3 back to back reps before second partners immediately goes. Continue to go back and forth for 45 seconds before taking a 15 second break. Perform each exercise for total round. Take a 2 minute break between rounds and repeat 1 additional round for an 18 minute band speed workout. Athletes should now focus on fast acceleration to the second cone and a fast return. Once whistle blows athletes will start after their partner repeats 3 reps and continue working back and forth for 45 seconds.

30 1. Forward run out of a staggered start Right Foot Forward 2. Forward run out of a staggered start Left foot forward 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Back pedal out of a staggered stance Left foot forward 6. Back Pedal out of a staggered stance Right foot forward 7. Turn and Go Right 8. Turn and Go Left Repeat Sets Video Partner resisted running Perform 4 reps of each of the following partner resisted running drills for 15 yards Shuffle right Shuffle Left Backpedal Forward runs Post Speed Strength Workout As athletes progress with improving their ability to handle ground reaction forces, advancing the lunge reach drills into a hop and stick drill is a good next progression. Hop and stick drills not only increase ground reaction forces vertically but with the band, the horizontal vector will also get enhanced. This advanced drill will also become a pure unilateral drill as it relates to landing which simulates more what happens in real life. Each athlete trains for 20 seconds followed by a 10 second transition to the holding partner. Hop and Stick Drills Video

31 Workout #10 Objectives 1. Implement more reactive games and activities 2. Increase acceleration strength and power 3. Implement Circuit based strength workouts 2 Step Deceleration Training Perform each of the following pre-loaded short amplitude deceleration runs for 5 reps x 1 set with athletes focusing on performing 2 deceleration steps followed by a fast 4 yard acceleration. Start all reps with a whistle to work on timing and control cadence. 1) Lateral 2 step shuffle Right 2) Lateral 2 step shuffle Left 3) 2 step forward run towards partner Left foot forward to start 4) 2 step forward run towards partner Right foot forward to start 5) Lateral 2 step into a turn and go right 6) Lateral 2 step into a turn and go left 7) Backward 2 step into a forward run (right foot start) 8) Backward 2 step into a forward run (left foot start) If athletes are mastering the 2 step drills this would be an opportunity to now introduce partner reaction training. Doing the same 2 step deceleration drills, athletes try to mirror their partner s action and recover back hopefully arriving at the same time as their partner. Explain which drill you want performed. Determine who is offense and who is defense is (offense initiates movement). Partner Reaction Video

32 Quick Burst Acceleration in Bands using Ricotta Technique Ricotta training teaches athletes how to reflexively prepare themselves for decelerating and effective stopping. Once the whistle blows, athletes alternate reps by starting once their partner returns and stops at the original starting position. They continue to alternate on every rep for 45 seconds before resting for 15 seconds and transitioning into a new drill. Perform each of the following drills 1 time for 2 rounds. Take a 2 minute rest between rounds for a 14 minute workout. 1. Lateral shuffle Right 2. Lateral Shuffle Left 3. Back pedal out of a staggered stance Left foot forward 4. Back Pedal out of a staggered stance Right foot forward 5. Turn and Go Right 6. Turn and Go Left Ricotta Video We will not perform forward run outs do to the blind reactive start and lack of effective communication that can occur in young athletes when performing this drill. Post Speed Strength Workout Wheel Barrow Races and Crab Walk races not only make strength training fun but it targets the 2 weakest areas I see in our young athletes, the trunk and the hips. Performing these exercises in a relay fashion or for time depending on what type of competitive effect you wish to accomplish is an easy and effective strength workout. Wheel Barrow and Crab Walk Video

33 Workout #11 Objectives 1. Implement more reactive games and activities 2. Increase acceleration and deceleration strength and power 3. Implement circuit based strength workouts Reactive Acceleration Runs Using a whistle start athletes perform the following reactive starts x 4 reps before partner goes. 1. Plyo step right 2. Plyo step left 3. Hip Turn Right 4. Hip Turn Left Quick Burst Acceleration in Bands using repeat sets Perform each of the following short burst acceleration runs for 4 back to back reps before second partners immediately goes. Continue to go back and forth for 60 seconds before taking a 30 second break. Perform each exercise 2 times for a 24 minute workout Athletes should now focus on fast acceleration to the second cone and a fast return. Once whistle blows, athletes will start after their partner repeats 3 reps and continue working back and forth for 60 seconds. 1. Forward run out of a staggered start Right Foot Forward 2. Forward run out of a staggered start Left foot forward 3. Lateral shuffle Right 4. Lateral Shuffle Left 5. Back pedal out of a staggered stance Left foot forward 6. Back Pedal out of a staggered stance Right foot forward 7. Turn and Go Right 8. Turn and Go Left

34 Post Speed Strength workout Full Circuit strength training At this point, the athletes have mastered the ability to perform most of the strengthening drills which in turn now allows me to create more involved circuits. Taking many of the exercises already shown, you can create your own 2, 3, or 4 exercise circuits. I find that more than 4 exercises becomes overwhelming and difficult to manage by the athlete. As a result, I will keep circuits to no more than 4 exercises or I will build in a break station where athletes have a chance to watch and learn while they get a drink. I will follow the partner time based approach using either 20 or 30 second sets with a 10 to 15 second transition to the other person. If they stay at the station and perform repeat sets, they will each complete 4 sets before moving on to the next station as a partnership. If they are moving after every set, than each athlete will be training. I suggest 30 seconds transition time to allow athletes to easily get to the next station. Here are a few circuits I like to use. Circuit 1: Front squat, Push press, Partner band pulling, Partner band pushing Circuit 2: Partner assisted push up, Partner squat pull, Partner lunge right, Partner lunge Left Circuit 3: Resisted partner crawling, Partner wheel barrow, Partner crab walk, Resisted Prone planks Circuit 4: Partner lateral hop, Partner split jump, Resisted side plank right, Resisted side plank left

35 Workout #12 Objectives 1. Implement more reactive games and training options 2. Increase acceleration and deceleration strength and power 3. Implement circuit based strength workouts 2 Step Deceleration Training Perform each of the following pre-loaded short amplitude deceleration runs for 4 reps x 2 sets with athletes focusing on performing 2 deceleration steps followed by a fast 4 yard acceleration. Start all reps with a whistle to work on timing and a controlled cadence. 1) Lateral 2 step Right 2) Lateral 2 step Left 3) 2 step forward run towards partner Left foot forward to start 4) 2 step forward run towards partner Right foot forward to start 5) Lateral 2 step into a turn and go right 6) Lateral 2 step into a turn and go left 7) Backward 2 step into a forward run (right foot start) 8) Backward 2 step into a forward run (left foot start) If athletes are mastering the 2 step drills this would be a great time to introduce Figure 8 Drills which I discuss at the end.

36 Quick Burst Acceleration in Bands using Ricotta training Ricotta training teaches athletes how to reflexive prepare themselves for decelerating. Once whistle blows athletes will start after their partner repeats 3 reps and continue working back and forth for 60 seconds. 1. Lateral shuffle Right 2. Lateral Shuffle Left 3. Back pedal out of a staggered stance Left foot forward 4. Back Pedal out of a staggered stance Right foot forward 5. Turn and Go Right 6. Turn and Go Left Run and Recover or Zigzag drills could also be incorporated at this time Post Speed Strength workout Circuit 1: Front squat, Push press, Partner band pulling, Partner band pushing Circuit 2: Partner assisted push up, Partner squat pull, Partner lunge right, Partner lunge Left Circuit 3: Resisted partner crawling, Partner wheel barrow, Partner crab walk, Resisted Prone planks Circuit 4: Partner lateral hop, Partner split jump, Resisted side plank right, Resisted side plank left

37 Bonus Speed Training Options It is always important to create new training drills and challenges when working with young athletes. This is especially true when they begin to show mastery of present drills. It is best to build on success, which means it is very important to make sure that athletes see improvement in 1 drill before changing that drill. However, the following drills are fun tweaks you can add into your workouts to challenge the basic movements in a slightly different way. Figure 8 Drills work on keeping your feet under your base of support while performing quick figure 8 movements through cones while in the band. Keep the bands small and the movements as fast as possible. Keep cones about 1 yard apart and use time based sets of seconds when performing these fast foot quickness drills. Run and Recover drills are another way to teach deceleration with a large group when space is available. I will use run and recover drills when athletes have mastered holding and I can comfortably put them into partnership and know they will do the drills well. To set up Run and Recover drills simply create 2 rows of 6-10 cones that are about 4 yards apart. Make sure athletes know how to hold by moving laterally and staying behind the training athlete. When they complete the first row, the partnership moves over to the other row of cones and switch roles as they train back up the other row of cones. I will instruct athletes to start once the partnership in front of them is 3 cones into the drill. Zigzag Drills are a combination of run and recover and figure 8 drills combined. You will need to set the lines of cones up furthuer apart so athletes have more space to hold and run.

38 In Dedication to 3 Awesome Kids I would like to take a moment to thank and dedicate this youth training project to my three favorite athletes in the whole world. Kelsey (14), Carter (12), and Kenzie (11) Schmitz. Without their love and daily support, not to mention their willingness to always help me out with videotaping and testing out new drills, this youth training project would never have happened. Not only am I lucky to have them as trusting young athletes, I am even more blessed to have them as my children. Guys you re the best and I love you very much. Thank you for making my life special every single day and for continually motivating me to impact young athletes. Love all three of you very much, Dad