TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY

Transcription

1 PROUDLY PRESENTS: TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY Authors: Peter Twist MSc, BPE, CSCS, PTS, TSCC-Gold President and CEO Director of Education Twist Conditioning Inc. Dean Shiels BHK, MBA, CSCS, TSCC-Gold Vice President Athlete Training Services Twist Conditioning Inc. Janice Hutton H.BPE, B.ED, MA, PTS, TSCC-Gold Manager of Education Twist Conditioning Inc. Sarah Manson BHK, CSEP-CPT, TSCC-Gold Education and Sport Conditioning Twist Conditioning Inc.

2 Distributed by: Twist Conditioning Inc. # East Keith Road North Vancouver, British Columbia Canada V7J 1J All Rights Reserved. Except for use in a review, the reproduction or utilization of this work in any form or by electronic, mechanical, or other means, not known or hereafter invented, including xerography, photocopying and recording, and in any information retrieval system, is forbidden without the written permission of the Twist Conditioning Inc. Unless otherwise referenced from another source, all information, terms, pictures, and descriptions are strictly proprietary in nature to Twist Conditioning Inc

3 Welcome to the Twist Smart Muscle Training System Speed and Agility I would like to begin by formally welcoming you and saying thanks for your interest in the Twist Smart Muscle Training Program. Training athletes of all ages and abilities, teaching coaches and trainers and the business of Sport Conditioning have been my passion for over 15 years. I have always lived by the parable that, Everything I know is wrong and given enough time, history will prove this to be true. There is always a better way to train. There is always something we have not yet learned. There is always another level to attain. What we know is true today is likely to be proven false tomorrow. Trainers, Coaches, and teachers who believe they have all the answers will soon be watching more open-minded and creative trainers, coaches and teachers surpass them. Sport scientists, coaches, teachers, trainers and athletes are always searching for new training methods and creating more efficient ways of improving performance. The exercises, techniques and philosophies we were following 5 years ago have been shoved aside by newer, more creative, more effective ideas. This constant push towards perfection has set the tone for huge steps forward within the sport conditioning industry, as performance has become more of a focus of sport and fitness programming not just for the elite athlete, but for everyone. The drive for elite athletes to continue to excel and reach new levels of performance will always pave the way for developing new training methods and techniques. Finding ways to push performance limits and counteract injury has always been the domain of sport scientists and sport conditioning coaches. This training program is designed to harness these advances and transcend sport in order to help break the barriers of traditional thinking within the Fitness, Education, Sport and Rehabilitation fields and change the training paradigm. This means creating more functional, movement based conditioning and activity based programs, taking the message to the fitness clubs to teach adults of all ages a more efficient way to train as well as to the schools and teaching kids of all ages how to move better. Our message is to get people to stop worrying about how good they look and start focusing on how well they perform. In sport and in life, it doesn t matter how good you look, only how good you are. This Smart Muscle Training Program provides the necessary tools to implement an interactive and fun style of training into one on one or small group personal training environments and group exercise, circuit or bootcamp style classes. Fitness Professionals who implement these lesson plans will notice their clients and class participants improve their overall movement skills, balance, coordination, body awareness, whole body strength, core strength along with their physical confidence. Active adults who develop athleticism as they gain physical confidence have an improved foundation for all future athletic, fitness and

4 recreational activities and are more likely to excel in sports, pursue an active lifestyle and remain physically fit for life. The pure joy of movement combined with the confidence that the body will do what the mind commands is a key factor in creating a positive outlook on all aspects of physical activity. This can do attitude opens up a world of possibilities for active adults to excel in sport, recreation and in real life. Active youth and aging boomers all strive to remain injury free and be physically prepared to embrace any activity they enjoy. Imagine the power people possess when they truly challenge their human machine to constantly perform and improve. They have the vehicle to pursue their dreams, enjoy adventure travel, and remain active in sport and recreation well into their 90 s. Helping active adults build and maintain the foundational athletic skills provides them with the ability to create their own vibrant life as they age. This Smart Muscle Training Program provides Fitness Professionals with all the tools needed (skills and drills) in an easy to deliver progressive format that will impact client success immediately. The Twist Smart Muscle training methodology combines great improvements in the development of athleticism with fun and excitement. Good Luck Developing Smart Muscle! Peter Twist

5 TWIST SPORT CONDITIONING MISSION STATEMENT At Twist Conditioning, everyone is an athlete. Our role as coaches is to determine the level of performance desired and find the best ways to achieve that objective. This is the focus of every Twist Sport Conditioning program whether it is for a professional athlete, a developing athlete, adults aspiring to expand their recreational pursuits or kids excited to make a school team or have fun playing pick up games with friends. Twist Sport Conditioning s primary goal is to arm coaches, physical educators and fitness professionals with unparalleled expertise by inspiring them to increase their sport conditioning knowledge and practical exercise toolbox to the benefit of their careers and the success of their athletes. We will always strive to research, develop and create the most innovative training techniques available in order to ensure that we are always light years ahead of the competition. Twist Sport Conditioning is consistently reshaping the world of sport conditioning in order to ensure that all of our athletes and coaches will always be at the top of their game. TWIST SPORT CONDITIONING INCORPORATED VISION STATEMENT "A progressive team, driven to re-define sport conditioning through knowledge, innovation, and experience. Building champion athletes and winners in life with passion and integrity."

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7 Getting Maximum Results with the SMART Muscle Training System Speed and Agility The Speed and Agility SMART Muscle Training System has been designed as a ready to use resource to deliver innovative and exciting workouts and training programs. This Speed and Agility Manual contains SMART Muscle Training methodology and scientific theory to help establish a knowledge base for the Speed and Agility training principles and correct exercise execution. This Manual contains 6 Speed and Agility Workouts with ready to use progressions that manipulate drills, tempos, load and equipment utilized to encourage next level performance gains. Together with increased SMART Muscle Training Speed and Agility knowledge, these Workouts can be used to push beyond the boundaries of conventional training, challenge the body and deliver exceptional SMART Muscle Training results. Components of the Speed and Agility Smart Muscle Training System A detailed outline of the Speed and Agility SMART Muscle Training theory explaining why this training plan will maximize results. A Dynamic Warm Up including progressive exercises to ensure that the body is ready for vigorous physical activity, the muscle and joints are pliable and the mind focused for the activity ahead. Individual Workouts which outline the exercise, equipment, tempo, sets and repetitions to be utilized as well as reminder cues for proper execution. Accompanying each Workout plan is a quick reference picture chart to provide a visual cue for the execution of each drill. 6 Speed and Agility Workouts that become progressively more challenging A Glossary of Exercises can be found at the back of the Manual with large scale images, full descriptions, exercise set up and execution cues for each individual exercise for reference. Expand your SMART Muscle Training by mixing and matching Workouts from each Training System Complete Core, Dynamic Balance, Strength & Power and Speed & Agility to create a challenging and fun Training Experience for the entire mind and body.

8 BONUS Thank you for your purchase of the Twist Smart Muscle Training System. To increase your training enjoyment and performance gains, we have included a FREE Smart Gym Membership (valued at $180). Activate your membership Today! Welcome to the Team You are now a Twist Smart Muscle Athlete on a winning team and you have access to the world s best athlete training education and exercises. Activate your Smart Gym Membership today. Everyday Athletes get Real Results with Smart Muscle Training Maximize Every Workout: Burn More Calories Develop Whole Body Strength Build Mobility in Every Joint Get Great Body Awareness Better Balance Spinal Strength Athleticism for Recreational Activities Minimize Injuries At Twist Conditioning, Everyone is an Athlete! Your Smart Gym Membership Includes: Workouts for New to Advanced New Exercises Added Regularly Education to Learn More about Smart Muscle Training More Equipment to build your Smart Gym Great Coaching Tips To receive your free Smart Muscle Gym Membership visit You will be prompted to enter the access code trainsmart08 which will allow you to register as a member and choose your unique access code. Keep this access code on file so you can login regularly and update your workout. Go to the Smart Gym regularly to Get Results

9 Smart Muscle Training is not about simply memorizing cool drills and exercises. It is about the pursuit of the knowledge and understanding of how the body truly functions and how we can continue to push the limits to make it function better. It goes beyond the simple progression of strength, endurance and flexibility and takes the client / athlete to the next level by developing the specific movement skills and energy systems necessary for enhancing athleticism for success in physical activity, recreation and sport. Many training programs often ignore the development of valuable athletic characteristics such as balance, reaction skills, speed, agility, quickness, power and stability. These are the keys to developing and improving athleticism and become the foundation for the execution of sport and recreation specific skills. This training philosophy builds a sound foundation for a lifelong enjoyment of sport and recreation as it builds physical ability along with physical confidence. Personal Trainers who apply the Smart Muscle training methodologies witness client success over the short and long term within the personal training environment and additional sport and recreation experiences. The result is a training program that will help prevent injury and allow the client / athlete to reach their full athletic potential in order to perform at their personal highest possible level. Smart Muscle Training has evolved from a basic sport conditioning model designed to help elite athletes achieve these higher levels of performance. The focus has always been to look beyond what has been accomplished and discover how to achieve more. "True Knowledge exists in knowing that you know nothing." -Socrates- At Twist Conditioning Everyone is an Athlete! Join us in helping your clients and athletes build Smart Muscle.

10 The Methodology Smart Muscle training is a recommended methodology that combines appearance goals with the development of Athleticism. Using a blend of dynamic balance challenges, multi directional movement skills and whole body strength exercises, an efficient and effective training and conditioning program is built. The training style creates a maximum metabolic cost that activates various muscles from prime movers, to synergists and stabilizers to create complex, purposeful movement that occurs sequentially through the entire body as a kinetic chain from toe to fingertip. Executing whole body movement relies on excellent proprioception (body awareness) and coordination built from rehearsed mind to muscle communication pathways. Referring to the Olympic motto, the outcome is bigger, faster, stronger and smarter muscles. Twist Smart Muscle exercise captures the essence of elite athlete training and applies level appropriate programming to young, active adults through to aging boomers. Smart Muscle Connections During a Smart Muscle exercise, skill or drill, like any action in sport or recreation, the movement is initiated by a signal from the brain that fires up a movement pattern. When the movement pattern is new or immature the motor response from the sensory brain command is slow, uncoordinated and inaccurate. Each time the motor pattern is repeated the communication pathways between the mind and the muscle become stronger, more efficient and faster building in accuracy and efficiency. Using a computer analogy communication speed develops from dial up to wireless transmission Fast! Each time a motor program is repeated the brain compares the pattern from previous experience and constantly strives to refine the pattern that has been imprinted in the brain movement precision becomes critical so that perfect practice leads to perfect performance. If the required motor task is complex (like running down a loose ball in baseball) the neural recruitment to complete the movement is extensive. To improve the neural connectivity between the mind and the muscle, the training style must require multiple muscles to fire sequentially, not in isolating one muscle to work independent of the team. The outcome is a more functional body built out of Smart Muscle that is well equipped to handle the demands of sport, recreation and everyday life.

11 To Build Smart Muscle First begin with a focus on the foundation, where each of the elements of the training program are separated and developed individually. (Movement Balance Strength - Core) Teach and train the basics of movement (mobility, patterning, deceleration skills, multi directional quickness, all energy systems) as a separate training focus using no external balance or resistance training tools to permit attention to precision, control and accuracy. Strong movement skills help clients move with confidence. Teach and train the basics of balance (body control, joint stability, postural compensations, control of limbs <arms / legs>, knee tracking, coordination) using a progressive exposure to more complex balance training exercises and training tools. Improved balance builds coordination and body control skills and abilities. Teach and train the basics of whole body multi directional strength training progressing from simple to complex lifts that require more joints to work sequentially using a variable range of motion (triple flexion, triple extension, Linked System ), low loads of resistance and controlled tempos. During Smart Muscle exercise, we have carefully designed exercises which are actually combinations of several lifts, several movement patterns - some happen concurrently, some occur sequentially. As Personal Trainers graduate through the coaching methodology to safely teach Smart Muscle exercises, 3 and 4 layered combination sequences are possible. These heighten the metabolic cost, deliver the most variety of challenges to the human system, make the body fully alert, and keep your client / athlete fully engaged, present in the moment, focused every inch of every rep and every drill. Interesting exercises challenge clients to successfully engage their mind and their muscle and successful outcomes create a series of improvements in confidence as physical gains are achieved. Smart Muscle training is challenging, exciting and fun motivating clients and athletes to continue to pursue lifelong physical activity. Benefits of Smart Muscle Training: Bigger, Faster, Stronger, SMARTER Muscles Whole body exercises burn maximum calories Improved Balance for coordination and body awareness Strength for real life demands Multi-Joint Power teaching the body to work as a unit Agility and muscle reactivity improving response times A SMART, fit Body!

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13 Speed and Agility Introduction Movement is a skill and all athletes need movement skills that are efficient (use a minimum amount of energy) and effective (achieve the precise outcome, tactics or strategy). To maximize movement skills, like all other skills, movement needs to be practiced to be perfected. To help all types of athletes achieve perfect movement skills, movement is taught using a purposeful progression. Speed and Agility training is not just for sports and not just for athletes, at Twist Conditioning, Everyone is an Athlete! Train Movement Not Muscle Twist Speed and Agility training focuses on training movement fundamentals, not on isolating muscles. The Brain and the Nervous System command the body to perform specific actions (Lift a cup, throw a ball, ride a bike). The communication between the mind and the various muscles involved in everyday actions (like running, jumping, walking) is very complex and rather than store individual messages, the brain chunks the information together into movement patterns (throw a ball, ride a bike) so that when it comes time to repeat the action (climb the stairs) the brain runs the memory file climb the stairs rather than commanding individual muscles to perform individual tasks.

14 Train Movement Not Muscle Motor skills are all stored together as a single unit called a motor pattern. When we train muscles as individuals in isolation we do not teach them to work as a team in movement patterns. Since we want multiple muscles to work as a cohesive unit in the execution of a motor pattern, they must be trained the way they are expected to perform. We Build SMART Muscle At Twist Sport Conditioning we use Smart Muscle training methods to increase both the speed and the accuracy of the mind to muscle communication pathways. SMART Muscle Training improves the mind to muscle connection, resulting in stronger muscles that are more compliant to the mind s commands, enabling skillful whole body movement. Executing whole body movement patterns relies on excellent proprioception, body awareness and coordination built from rehearsed mind to muscle communication pathways. The Nature of Sport and Real Life Real Life Sport

15 The Nature of Sport and Real Life Read and React Sport requires an athlete to read the environment, make a decision and create the accurate reaction in a split second time frame Complex Sport is a complex environment that involves many roles environment and responsibilities and diverse information to process Multi-directional Sport requires athletes to move in multiple directions movement (front, back, lateral, diagonal, shift gears) not just in a linear direction Unpredictable Life is unpredictable as no one knows the possible outcome based on human response and initiative Organized Chaos Team sports appear to be chaotic but in fact are organized into systems and strategies where there are Individual skills and tactics key (1 on 1) High intensity energy demands many different athletes performing different roles The key to success in sports is the ability to beat your opponent even in team sports the one who wins the 1 on 1 confrontation creates the game breaking play (goal scored) Sport and recreation require high energy, fast muscle responses and anaerobic energy system training Athletes Need Strong Movement Patterns Movement Patterning is improved through repeating the movements accurately so that they can be executed quickly and correctly in a game situation. Athletes with strong movement patterns (because they have been practiced correctly) are better prepared for: Prepared for Decision Making Movement Efficiency First Step Quickness Stop and Start Multi-directional Quickness High Velocity Direction Changes Outcome Athletes are better prepared to read the opponent and react quickly with the right response (movement pattern) to contain the opponent on defense or break free on offence The best athletes repeat movements over and over again with minimal fatigue. To maximize movement efficiency the focus is on no wasted steps. Breaking away from an opponent is easy when the first step is both fast and deceptive. Most sports require an athlete to change directions quickly and frequently. Most sports are not just comprised of linear motion they require movement in various directions with both speed and agility. Athletes need to be able to change directions quickly without a noticeable loss in momentum between the stop (deceleration) phase and the start (acceleration) phase in a new direction.

16 Prepared for Deception and Mobility Deceleration Skills Injury Prevention Outcome Agility occurs when multiple movement patterns are linked together. Being agile allows athletes to be deceptive as well as mobile increasing their ability to out-maneuver the opposition. Safe and effective force absorption allows athletes to stop with precision using well practiced deceleration skills. The majority of injuries occur during deceleration (force absorption), so efficient deceleration skills are critical. Athletes with strong movement skills remain injury free as they are well training to manage force changes allowing their bodies to adapt to extreme circumstances. SlingShot Lateral Bounds Some Valuable Speed and Agility Concepts to Understand: o BRAKES : This acronym refers to strong braking skills (a critical skill in movement efficiency) from Balance Reaction Agility Quickness Explosive Speed Eccentric Strength

17 Some Valuable Speed and Agility Concepts to Understand: o Agility: quick, controlled and intended changes in direction accomplished by linking movement patterns together seamlessly o Quickness: lightening fast first step foot speed and acceleration with a focus on minimizing preparation between movements o Explosive Speed: efficient muscle lengthening, shortening, coupling and transfer of momentum. o Eccentric Strength: the ability to withstand eccentric loading or deceleration to retain potential energy (momentum) with direction change and to reduce the chance of injury. o Coupling: The time between the end of the eccentric (the deceleration or stop) phase and the start of the concentric (the acceleration or go) phase. o Deceleration Strategies Athletes use Triple Flexion- synchronized flexion occurring at the ankle, knee and hips o Triple Extension- synchronized flexion occurring at the ankle, knee and hips o Reaction Skills- Reacting to an external cue or stimulus such as a direction cue or in response to partner movement Phases of Skill Acquisition: When an athlete learns a new skill, they all progress in their ability to execute the skill effectively by following these 3 phases of skill acquisition. All athletes follow these phases, yet those that are athletically gifted may progress at a faster rate to the highest level of execution. Phase 1 Cognitive = Think 1 st, Move 2 nd - Beginner athletes display skill execution that is jerky and has no flow think about learning to ride a bike with so many things to think about and you were weaving all over the road. Phase 2 Associative = relate to stored / previous patterns - Once a pattern has been executed it is stored in the brain. When the skill is repeated, the brain relates the current performance to past previously executed stored patterns (associate this movement with a past movement or skill) and so the performance is more refined, more accurate and can be executed faster.

18 Phases of Skill Acquisition: Phase 3 Automatic = Little attention required - Once an athlete repeats a skill over and over again, it can be performed intuitively with very little cognition or attention required it almost is executed innately (the best athletes make complex skills appear easy because they have repeated them so many times). When a skill is automatic it can be performed accurately and explosively and an athlete can then focus on being creative, deceptive or innovative to out maneuver the competition. Take Home Strategies: o BRAKES understand the value of Deceleration training as a way to help athletes ultimately be faster being able to stop and change direction without losing momentum gives athletes an edge in speed and in deception, so learn to stop before adding speed or acceleration o Learn the pattern the more a movement pattern is repeated the more efficient the movement becomes and the faster the mind to muscle command response becomes o Increase Speed and Add Direction Change - Once a movement pattern is executed accurately, speed can be increased and then direction change can be introduced o Read + React to mimic Sport Demands - Choose exercises that mimic the sport demands and require athletes to read the situation and react to an opponent or a coaches cue o Energy Demands that match Sport and Real Life - Finally when movement is fast and efficient the skills and drills can be used to train sport specific energy systems (Anaerobic high intensity) for game results (movement speed and power + available energy to execute required movement patterns at full speed)

19 Additional Resources o Twist Sport Conditioning Coach Education Program: Bronze Level Course in Agility, Quickness and Reactivity o Twist Agility, Quickness and Reactivity DVD o Twist Smart Muscle Training for Speed, Agility and Quickness Workshop Today I will give everything I have What I keep inside I will lose forever Peter Twist

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21 TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY

22 Dynamic Warm Up: The purpose of a Dynamic Warm Up (DWU) is to prepare the body for the demands of the activity it is about to perform, create a cohesive mind-muscle link and ensure that the muscles will be compliant to the movements and training demands before the workout intensity is increased. Philosophies and protocol regarding proper warm up have evolved significantly over the past few years. The accepted consensus within the sport conditioning community is that the warm up should focus on a progression of simple to more complex movements involving large muscle groups that reflect the upcoming demands of the competition or training session to follow. The Dynamic Warm Up should last at least 10 minutes and allow the athletes to get into a good sweat. The Dynamic Warm Up enhances movement integration for the skills and drills of the training session, increases dynamic range of motion, enhances muscle compliance, and stimulates dynamic activation and stabilization to help prevent injury. Physiological Components: Activate the central nervous system for kinesthetic awareness and balance Increase muscle and connective tissue temperature Increase muscle fibre length to achieve optimal contractile length and optimal force production potential Stimulate efficient energy production Prevent premature onset of fatigue Increase blood and nutrient flow to muscles and joints Rehearse / execute game-specific motor programs Psychological Components: Mental Activation and Alertness Create Focus on Training and Competing Increase Aggression Decrease Fear of Injury Reduce Stress

23 Dynamic Warm Up Protocol: Despite its history within athletic training, passive or static stretching is no longer considered a valid part of a pre-workout or pre-game warm up protocol. Sport Science research has shown that slow, static stretching can, in fact, be a detriment to performance as it de-activates muscle causing excessive lengthening that decreases the ability to produce force especially high intensity power production. This type of stretching is best left for the post workout or post game cool down and for sport or athlete specific flexibility training. The Dynamic Warm Up movements should focus on moving large muscle groups with slow, linear movements and progress towards faster, more dynamic, multidirectional movements as the warm up progresses. The best warm up for any activity is to perform the specific movements of the activity itself at a low level and progress towards the desired intensity for the training session or competition. Exercise choice should progress up the Kinetic Chain and include actions that stimulate all muscles and joints from the ankles to the shoulders. During Dynamic Warm Up (DWU) exercises, the coach must make it clear to the athletes that the objective is not to get to the finish line faster but to focus on the quality of each movement repetition by repetition with a focus on exercise purpose. Quality of execution is paramount to achieving optimal benefit. As experience and understanding of the DWU process increases, the coach may wish to integrate new exercises and drills into the exercise sequence (more sport specific, change routine for athletes). The key is to begin with foot and ankle movement and progress up through the kinetic chain, stimulating each joint and muscle group. Progress the movement pattern in this order: 1. Linear movement 2. Angled movement 3. Lateral movement 4. Crossover patterns 5. Multiple direction change 6. Increase tempo and reaction time Summary of Exercises: Coolwalk Coolwalk to Skip Using an opposite arm and leg gait pattern, the athlete drives the left arm forward / upward while lifting the right leg, and dorsi-flexes the ankle in preparation for the heel to strike the ground. As the right heel makes contact with the ground, the athlete begins to plantar-flex the ankle, pushes off the ground forcefully rising up onto the toes. The athlete simultaneously drives the opposite arm and lifts the opposite leg (hip-knee-ankle flexion) in order to repeat the motion to the opposite side. Progression of the movement can be accomplished by making push off from ground more explosive and simultaneously driving with opposite knee and arm to assist in power production. This

24 Lateral Shuffle Lunge with Lateral Lean Back Lunge with Rotation High Knees Butt Kickers Lateral High Knee X-Over Carioca Arms Still will produce a more dynamic take off and require more control and force absorption upon landing. The athlete begins by flexing the hips and quickly shifting the weight to the trail leg (opposite to the intended direction of movement). The movement is initiated with a forceful extension of the ankle, knee and hip of the trail leg, anchored from the medial edge of the foot. The athlete then reaches laterally with the lead foot, absorbs the direction change through Linked System flexion, stabilizes at the Perfect Point of Balance and moves to next shuffle step. From a balanced athletic position the athlete reaches forward with one foot and shifts their weight onto the heel of the forward foot and onto the toe of the rear foot. As the athlete lowers into position the angle of both knees should be approximately 90. The athlete must keep their center of gravity low and extend the arms over the forward leg to lean laterally. From a balanced athletic position the athlete reaches back with one foot and shifts weight onto the toe of the rear foot and onto the heel of the front foot. As the athlete lowers into position, the angle of both knees should be approximately 90. The athlete must keep their center of gravity low and extend the hip and knee of both legs, pull back through the rear leg and propel the body backwards. Quick rapid fire succession of high knees (to hip height) the body remains tall, core engaged with opposite arm to leg gait pattern. Slight forward lean through the torso, core engaged and opposite arm to leg gait pattern. From the ball of the foot the athlete quickly fires heels up, gradually increasing the number of contacts. Quick rapid fire succession of high knees (to hip height) body remains tall, core engaged with opposite arm to leg gait pattern. Movement is lateral and trail leg drives up and over the lead leg. Keeping the hips square, the athlete moves laterally, crossing over with trail leg and fully extending with back leg. The back leg then steps laterally to become the lead leg again. This movement is repeated keeping the chest and head facing forward. The movement is limited to the lower body. Upper body is still.

25 Carioca Arms in Opposition Plant to Open Step and Go Forward to Backwards Transition Circle and Open Step Tight Turns Lateral Shuffle Jump Turn Fast Feet to Open Step Keeping the hips square, athlete moves laterally, crossing over with trail leg and fully extending with back leg. The back leg then steps laterally to become lead leg again. For this movement the upper body rotates opposite to the lower body in counter rotation. This creates a demand for more dynamic rotational stability control. As the athlete approaches the change of direction point, the athlete must plant by triple flexing the hip, knee and ankle to absorb the momentum, open the opposite hip in the intended direction and drive through triple extension of the plant leg to go in the new direction. As the athlete approaches the change of direction point, the athlete must plant by triple flexing the hip, knee and ankle to absorb the momentum, keep the center of gravity low and drive backwards to the next cone, before again flexing through the hip, knee and ankle to drive forward to the next cone. As the athlete approaches the change of direction point, quick shuffle steps on the balls of the feet while maintaining a low athletic position, once around the cone, drive off the trail leg by opening the hip in the intended direction of movement. As the athlete approaches the change of direction point, keep center of gravity low and drop the shoulder to drive out of the turn with as mush energy as possible. The athlete begins by flexing the hips and quickly shifting the weight to the trail leg (opposite to the intended direction of movement). The movement is initiated from a forceful extension of the ankle, knee and hip of the trail leg, anchored from the medial edge of the foot. At the point of direction change, drop the hips and drive up to jump to reset and move in the opposite direction. As the athlete approaches the change of direction point, quick steps on the balls of the feet while maintaining a low athletic position, on cue open hips in intended direction and drive to next cone.

26 DYNAMIC WARM UP - LINEAR Coolwalk Start Finish Coolwalk to Skip Start Finish Lateral Shuffle (50-75%) Start Finish Lunge with Lateral Lean Start Finish Back Lunge with Rotation Start Finish High Knees Butt Kickers Lateral High Knee X-Over Carioca Arms Still Carioca Arms in Opposition Start Finish Start Finish Start Finish Start Finish Start Finish DYNAMIC WARM UP CONE ZIG ZAG Coolwalk Start Finish Circle and Open Step Start Finish Coolwalk to Skip Start Finish Start Tight Turns Finish Lateral Shuffle (50-75%) Start Finish Lateral High Knee X-Over Start Finish Plant to Open Step and Go (50-75%) Start Finish Forward to Backwards Transitions (right and left) Start Finish Lateral Shuffle Jump Turn Start Finish Fast Feet to Open Step Start Finish

27 TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY Workout 1

28 Slats Speed and Agility Workout 1 Focus: Activation, Deceleration, Movement Patterning Equipment: Slat (line), Micro Hurdles, Lacrosse/Tennis Ball Time Focus Exercise Sets Reps (Min) /Time 10 Speed- Agility Activation Slat Lateral Shuffle 4 15 sec Count: 1-2-3, 1-2-3, hips square, arms lead the legs Set Up: Complete with Slat Lateral Cross Overs 4 15 sec Count: 1-2-3, 1-2-3, turn hips, arms lead the legs partner to offset rest time Slat Forward Shuffle 4 15 sec 2 forward; 2 back, arms athletic and hips low, alternate lead legs Slat 2 Foot 4 15 sec Feet maintain distance apart, feet Lateral Hops contact the ground at same time Micro Hurdle 15 Deceleration Hurdle - lateral 2 foot jumps - full ROM Set Up: 2 Micro Hurdles, roughly 3 feet apart Hurdle lateral Single Leg jump - ROM Jumps Hurdle Lateral 2 foot Hops Hurdle Lateral Shuffle 3 20 sec Triple extension and flexion of the ankle, knee and hip, arms lead the legs, hips stay square 4 20 sec (2/leg) Triple extension and flexion of the ankle, knee and hip, athletic arms, ensure knee is tracking over toes 3 20 sec Feet same distance apart, contact at the same time, quick foot contacts 3 20 sec Count: 1-2-3, 1-2-3, full ROM on outside contact, dorsi flex ankle and triple flex on contact 15 Movement Skill Patterning Focus: Open Step and Drop Step Open Step mechanics then reaction sprint (10 meters) Drop Step mechanics then reaction sprint (10 meters) 3 Cone Triangle Drill 3 10 reps 1 st Set focus on mechanics and react to coaches verbal cue 2 nd Set react to verbal cue 3 rd Set react to hand cue 3 10 reps 1 st Set focus on mechanics and react to coaches verbal cue 2 nd Set react to verbal cue 3 rd Set react to hand cue sec reps Focus on mechanics, driving with the leg closest to destination, respond to verbal and visual cues

29 SPEED AND AGILITY Workout 1: ACTIVATION & PLYO PREP Slat Lateral Shuffle Slat Lateral X-Overs Slat Forward Shuffle Slat 2 Foot Lateral Hops Start Finish Start Finish Start Finish Start Finish FOUNDATIONAL PLYOMETRICS Hurdle Lateral 2 Foot Jump Full ROM Hurdle Lateral Single Leg Jump Full ROM Hurdle Forward 2 Foot Hops Hurdle Lateral Shuffle Start Finish Start Finish Start Finish Start Finish STARTING QUICKNESS Open Step Drop Step 3 Cone Triangle Drill (Unpredictable) Start Finish Start Finish Start Finish

30 Summary Notes:

31 TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY Workout 2

32 Speed and Agility Workout 2 Focus: Dynamic Warm Up (separate), Activation, Deceleration, Multi Directional Equipment: 30 Foot Flat Rung Ladder, Micro Hurdles Time Focus Exercise Sets Reps (Min) /Time 10 Speed- Agility Activation 1 foot per rung forward run 4 Head Up, Arms driving from shoulders Set Up: Perform drill, Lateral Quick Step 1 foot per rung 4 Low athletic position, wide base of support jog back and repeat 2 foot Zig Zag Hops 4 Feet maintain same distance apart Forward 2 in 2 out 4 In in out out, for the out phase quick wide step Icky Shuffle Narrow 4 Count = 1-2-3, Slats Length of Ladder No Equipment 20 Deceleration 2 Foot Broad Jumps 3 20 m (1:2) 20 meter distance, open space Lateral Bounds 2/ side Single Leg Broad Jumps 2/ side Cross Over Bounds 2/ side 20 m (1:2) 20 m (1:2) 20 m (1:2) Full ROM, ensure triple extension and flexion with each jump, soft landings Full ROM, ensure dorsi flexion of ankle with each landing, triple extension and triple flexion Full ROM, triple flexion and triple extension, ensure knee is stable and tracking over 2 nd toe Drive x-over knee to gain distance, controlled landing with ankle dorsi flexed 20 Multi Directional Paterning Micro Hurdles Focus: Open Step and Drop Step 5 Hurdle Drill - Around (lateral Shuffle), Through (weave), Over(lateral x-over) 5 Hurdle Drill - Around (Forward Run), Through (Lateral Bounds), Over (Lateral High Knees) 4 3 x 30 sec (1:2) 4 3 x 30 sec (1:2) 1 st set focus on movement pattern 2 nd 4 th speed focused 1 st set focus on movement pattern 2 nd 4 th speed focused

33 ACTIVATION SPEED AND AGILITY Workout 2: 1 Foot Per Rung forward run Start Finish Lateral Quick Step 1 foot per rung Start Finish 2 Foot Zig Zag Hops Start Forward 2 in 2 out Finish Start Finish Icky Shuffle Narrow Start Finish DECELERATION 2 Foot Broad Jumps Start Finish Lateral Bounds Start Finish Single Leg Broad Jumps Start Finish Cross Over Bounds Start Finish MULTI DIRECTIONAL MOVEMENT SKILL PATTERNING 5 Hurdle Drill Around, Through, Over Variation 1 Around Through Over 5 Hurdle Drill Around, Through, Over Variation 2 Around Through Over

34 Summary Notes:

35 TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY Workout 3

36 Speed and Agility Workout 3 Focus: Dynamic Warm Up (separate), Activation, Foundational Plyos, Starting Quickness Equipment: Micro Hurdles, Slat, Sling Shot with SMART Technology Time (Min) Focus Exercise Sets Reps /Time 10 Agility Slat 2 foot forward Activation/ Switches with Plyo Prep rotation Slats Slat 2 Foot Lateral Hops Slat Single Foot Lateral Hops Slat Single Foot forward to back hops 4 15 sec Athletics position straddling a line with one foot slightly in front of the other, movement through the hips 4 15 sec Athletic position, feet shoulder width apart, weight even, upper body still, dorsi flex prior to landing 4 15 sec/ Leg 4 15 sec/ leg Single leg athletic position, keep knee flexed, dorsi flex on contact, knee tracking over toes Single leg athletic position, keep knee flexed, dorsi flex on contact, knee tracking over toes 5-10 Micro Hurdles 20 Foundational Plyometrics Hurdle fwd 2 foot fulll ROM jump (reset after each jump) Hurdle fwd single leg full ROM jump (re-set after each) Hurdle fwd single leg full hops Hurdle fwd 2 foot hops - quick 2 10 Athletic position, hips square, facing hurdles, triple flexion and extension through full ROM, arms lead legs 2 10/ Leg 2 10/ leg Athletic position, Single leg, Jump over hurdle with triple extension, triple flex through a full ROM to land Athletic position, Single leg, Jump over hurdle with triple extension, minimize coupling time while still using the full ROM 2 10 Athletic position, hips square, facing hurdles, limit coupling time, arms lead legs for quick hops Sling Shot 15 Starting Quickness Sling Shot assisted Fwd V-start Run Sling Shot assisted Open Hip Run Sling Shot assisted 3 Cone Triangle Drill (unpredictable) 3 5/start leg Forward pull, on cue forward v-start with overspeed to cone (coach cue) 3 5/side Forward Pull, facing away, on cue drop hip with overspeed to cone 3 30 sec Forward pull, on coaches cue repeat forward starts to desired cones, quick repeat and unpredictable)

37 SPEED AND AGILITY Workout 3: ACTIVATION & PLYO PREP Slat 2 Foot Forward Switches with Rotation Slat 2 Foot Lateral Hops Slat Single Foot Lateral Hops Slat Single Foot Forward to Back Hops Start Finish Start Finish Start Finish Start Finish FOUNDATIONAL PLYOMETRICS Hurdle FWD 2 Foot Jump Hurdle FWD Single Leg Jump Hurdle Forward 2 Foot Hops quick Hurdle - Forward single Foot Hops Start Finish Start Finish Start Finish Start Finish STARTING QUICKNESS Sling Shot Assisted Forward Open Hip Run Sling Shot Assisted Drop Step Run Sling Shot Assisted 3 Cone Triangle Drill (Unpredictable) Start Finish Start Finish Start Finish

38 Summary Notes:

39 TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY Workout 4

40 Speed and Agility Workout Week 4 Focus: Dynamic Warm Up (separate), Activation, Overspeed, Stride Quickness Equipment: 30 Foot Flat Rung Ladder, Micro Hurdles, Sling Shot with SMART Technology, Dual Resistance Harness Time Focus Exercise Sets Reps (Min) /Time 10 Speed- Agility Activation Icky Shuffle Narrow to Wide 4 Count = 1-2-3, st 2 times narrow, 2 nd wide with good decal Set up: 30 foot ladder, Cross Over Shuffle 4 1 st 2 times narrow, 2 nd wide with good deceleration do pattern up ladder, run Lateral 2 in 2 out 4 Forward leg leads, fast contacts, hips stay square to ladder back Lateral 2 in 2 out with Drop Step 4 Forward leg leads, forward leg drop step with each contact, open hip Flat Rung Ladder Single Leg Zig Zag Hops 4 Length of Ladder Knee flexed throughout, watch tracking over toes, control landing 20 Overspeed Icky Shuffle narrow with Sling shot overspeed Flat Rung Ladder and Sling Shot with SMART Technology Set up: 15 foot ladder with Sling Shot X-Over Shuffle with Sling Shot Overspeed Forward 2 in 2 out with Sling Shot Overspeed Lateral 2 in 2 out with Sling Shot Overspeed 4 20 sec (1:1) 4 20 sec (1:1) 4 20 sec (1:1) 4 20 sec (1:1) Begin facing resistance with max tension, do not break on ladder, allow for maximum foot contacts Begin facing resistance with max tension, do not break on ladder, allow for maximum foot contacts Begin facing resistance with max tension, do not break on ladder, allow for maximum foot contacts Turn laterally from resistance with max tension, do not break on ladder, try not to resist overspeed 15 Stride Quickness Set up: cones 40 meters apart Dual Resistance Harness Progressive Sprints at 60%, 70%, 80% Resisted Sprints with Dual Resistance Harness Resisted Retrograde Sprints with Dual Resistance Harness Resisted Cross Over Sprints with Dual Resistance Harness 3 6 (1:1) Progressive increase in speed over distance, focus on mechanics 4 5 (1:1) Stay Low, chest and head up, power from knee drive, maximum output over 40 meters 4 5 (1:1) Stay Low, chest and head Up, reach back on strides generate power, powerful arms 4 5 (1:1) Stay Low and keep hips square, powerful cross-over knee drive to generate forward motion

41 SPEED AND AGILITY Workout 4: ACTIVATION Icky Shuffle Narrow to Wide Cross Over Shuffle Lateral 2 in 2 out Lateral 2 in 2 out with Dropstep Single Leg Zig Zag Hops Start Finish Start Finish Start Finish Start Finish Start Finish OVERSPEED Icky Shuffle Narrow with Sling Shot Overspeed Cross Over Shuffle With Sling Shot Overspeed Forward 2 in 2 out with Sling Shot Overspeed Lateral 2 in 2 out with Sling Shot Overspeed Start Finish Start Finish Start Finish Start Finish STRIDE QUICKNESS Progressive Sprints at 60%, 70% and 80% Resisted Sprints with Dual Resistance Harness Resisted Retrograde Sprints with Dual Resistance Harness Resisted Cross Over Sprints with Dual Harness Resistance Start Finish Start Finish Start Finish Start Finish

42 Summary Notes:

43 TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY Workout 5

44 Speed and Agility Workout Week 5 Focus: Dynamic Warm Up (separate), Activation, 1 on 1 tactics, External Reactivity Equipment: BOSU Balance Trainer, Lateral Steppers with SMART Technology, Cones, Micro Hurdles Time (Min) Focus Exercise Sets Reps /Time 10 Speed- Agility Activation BOSU Forward 2 on 2 off 4 15 sec Count: 1-2,1-2 hips square, arms lead the legs, 2/ lead leg Set Up: BOSU Dome BOSU Lateral 2 on 2 off 4 15 sec Count:1-2,1-2 lateral step ensure dorsi flexion, hips low Side Up BOSU Cross Overs 4 15 sec Count:1-2-3, arms lead legs, hips low, quick knee drive BOSU T-Drill 4 15 sec Count: center left center Right Center Back, Feet maintain distance apart, quick off floor BOSU Balance Trainer 20 1 on 1 Tactics lateral Lateral Steppers with SMART Technology Set Up: cones 2 meters apart, athletes with lateral steppers Partner Lateral Cone Shuffle (follow the leader) Partner Cone Figure 8 s (follow the leader) Partner Lateral Cone Shuffle with Lateral Stepper Partner Lateral Cone Figure 8 s with Lateral Stepper 4 (2 off/2 def) 4 (2 off/2 def) 4 (2 off/2 def) 4 (2 off/2 def) 20 sec (1:1) 20 sec (1:1) 20 sec (1:1) 20 sec (1:1) Hips Square, head and chest up, stay low, dorsiflex during direction change, attempt to gain space Hips Square, head and chest up, stay low, dorsiflex during direction change, pass around cone Hips Square, head and chest up, stay low, dorsiflex during direction change, keep tension in toner Hips Square, head and chest up, stay low, dorsiflex during direction change, pass around cone, keep tension in toner 20 External Reactivity Drills Cones, Micro Hurdles Partner Micro Hurdle Figure 8 Shadow Shadow Partner Box Drill (4 Cones) focus on open/drop steps 8 12 Hurdle Reaction Drill 4 (2 off/2 def) 4 (2 off/2 def) 20 sec (1:1) 20 sec (1:1) 4 4 (1:1) Hips Square, Head and Chest Up, Stay low, open step to shoot through with lead leg focus on 1 st step quickness Stay low, maintain distance between feet for good change of direction, react to partners actions Hips stay square, head and chest up, stay low, react to coaches cue performing lateral step, x-overs and figure 8 s

45 SPEED AND AGILITY Workout 5: AGILITY ACTIVATION BOSU Forward 2 on 2 off BOSU Lateral 2 on 2 off BOSU Cross Overs BOSU T-Drill Start Finish Start Finish Start Finish Start Finish 1 on 1 TACTICS Lateral Partner Lateral Cone Shuffle Partner Cone Figure 8 s Partner Lateral Cone Shuffle with Lateral Stepper Partner Lateral Figure 8 s with Lateral Stepper Start Finish Start Finish Start Finish Start Finish EXTERNAL REACTIVITY DRILLS Partner Hurdle Figure 8 Shadow Shadow Partner Box Drill 8 12 Hurdle Rxn Drill Start Finish Start Finish Start Lateral Step Cross Overs Figure 8 s

46 Summary Notes:

47 TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY Workout 6

48 Speed and Agility Workout Week 6 Focus: Dynamic Warm Up, Activation, Multi Directional Energetics and Stride Quickness Equipment: BOSU Balance Trainer, Flat Rung Ladder, SlingShot with SMART Technology, Slat Time (Min) Focus Exercise Sets Reps /Time 10 Speed- SlingShot Resisted Lateral Agility Line Shuffle Activation Set Up: Sling Shot with SMART Technology, Slat SlingShot Resisted Lateral Line Hops SlingShot Resisted Cross Overs SlingShot Resisted Repeated Lateral Bounds 4 15 sec/ Direction 4 15 sec 2/ direction 4 15 sec 2/ direction 4 15 sec 2/ direction Hips Square, stay low, resistance from back or side, Count: 1-2-3,1-2-3 Hips Square, Stay low, feet contact the ground at same time, resistance from side Hips Square, stay low, head and chest up, resistance from side, Count: 1-2-3, Hips Square, head up, arms lead the legs, fast coupling time with triple flexion and extension, resistance from side 20 Multi Directional Energetics Flat Ring Ladder, Sling Shot with SMART Technology Set Up:30 foot Ladder, pattern down ladder, then jog back Zig Zag lateral bound with hop on Single Leg SlingShot Resisted Single Leg Lateral Hops with coach cue for direction change SlingShot Resisted Single Leg Lateral 2 Down 1 Back SlingShot Resisted Inverted 7 Pattern 2/ Leg 2/ Leg 2/ Leg 2/ Leg Length of Ladder Lateral load off single leg and bound diagonally into the first rung, quick hop out across the ladder and back to center before bounding back out, quick couple Staring with lead leg (leg closest to direction of movement) hop laterally 1 rung, absorb impact and continue down ladder Staring with lead leg (leg closest to direction of movement) Hop laterally 2 rungs, hop back 1 rung Standing behind ladder, prepared to move laterally, Hop diagonally down 2 rungs, landing on lead leg, Hop back on same leg and laterally back into the ladder 1 rung, repeat 25 Overspeed Progressive Sprints at 60%, 70%, 80% Partner Field Sprints with Alternating Overspeed from SlingShot Sling Shot 3 6 (1:1) Progressive sprint full field, focus on mechanics and form, stride length 4 6 field SlingShot between 2 partners, sprints Partner A leads the Sprint, when tension is reached, Partner B passes Partner A using overspeed, alternate length of field

49 SPEED AND AGILITY Workout 6: AGILITY ACTIVATION Sling Shot Resisted Lateral Line Shuffle Sling Shot Resisted Lateral Line Hops Sling Shot Resisted Cross Overs Sling Shot Resisted Repeated Lateral Bounds Start Finish Start Finish Start Finish Start Finish MULTI DIRECTIONAL ENERGETICS Zig Zag Lateral Bound with Hop on Single Leg Sling Shot Resisted Single Leg Lateral Hops Sling Shot Resisted Single Leg Lateral 2 down 1 back Sling Shot Resisted Inverted 7 Pattern Start Finish Start Finish Start Finish Start Finish STRIDE POWER Progressive Sprints 60%, 70%, 80% Partner Field Sprints with Alternating Sling Shot Overspeed Start Finish Start Finish Start Finish

50 Summary Notes:

51 TWIST SMART MUSCLE TRAINING SYSTEM EXERCISE GLOSSARY

52 Slat Drills Exercise: Slat Lateral Shuffle Equipment: Slat Picture Starting Position: - Both feet on one side of line - Athletic Position - Feet shoulder width apart - Weight evenly distributed Execution: - Transitional weight transfer to outside leg as inside drive up and over - over leg plants on other side of line - Other leg comes behind and becomes inside leg as weight is transferred for counter movement - Repeat in opposite direction Common Errors in Execution: - Coordination of foot work pattern - Linking of upper and lower body - Start slowly and only increase once skill can be performed successfully Progression: By adding training tools such as the SMART Muscle Sling Shot, external perturbations and stability challenges can be associated with the drill. Increasing core challenge and stability through altering the line of pull will greatly increase the challenge of this exercise.

53 Exercise: Slat Lateral Cross Over Equipment: Slat Picture Starting Position: - Both feet on one side of line - Athletic Position - Feet shoulder width apart - Weight evenly distributed Execution: - Transitional weight transfer to inside leg as outside crosses in front and over - Cross over leg plants on other side of line - Other leg comes behind and becomes outside leg as weight is transferred for counter movement - Repeat in opposite direction Common Errors in Execution: - Coordination of foot work pattern - Linking of upper and lower body - Start slowly and only increase once skill can be performed successfully Progression: By adding training tools such as the SMART Muscle Sling Shot, external perturbations and stability challenges can be associated with the drill. Increasing core challenge and stability through altering the line of pull will greatly increase the challenge of this exercise.

54 Exercise: Slat Forward Shuffle Equipment: Slat Picture Starting Position: - Split Stance - Feet shoulder width apart in sagittal plane - Weight evenly distributed - Upper Body Still - Knees flexed Execution: - Opposite Arm to leg movement - Distance maintained between feet throughout drill - Feet quickly step forward and step back (forward, forward, back back) - Minimize coupling time. Common Errors in Execution: - Coordination of foot work pattern - Linking of upper and lower body - Start slowly and only increase once skill can be performed successfully Progression: By adding training tools such as the SMART Muscle Sling Shot, external perturbations and stability challenges can be associated with the drill. Increasing core challenge and stability through altering the line of pull will greatly increase the challenge of this exercise.

55 Exercise: Slat 2 Foot Lateral Hops Equipment: Slat Picture Starting Position: - Athletic Position - Feet shoulder width apart - Weight evenly distributed - Upper Body Still Execution: - Arms lead legs - Triple extension- ankles, knees, hips - Dorsi-flexion prior to landing - Triple flexion on landing - Feet contact ground at same time - Distance maintained between feet throughout drill Common Errors in Execution: - Coordination of deceleration mechanics - Linking of upper and lower body - Start slowly and only increase once skill can be performed successfully - Foot print consistency Progression: By adding training tools such as the SMART Muscle Sling Shot, external perturbations and stability challenges can be associated with the drill. Increasing core challenge and stability through altering the line of pull will greatly increase the challenge of this exercise.

56 Exercise: Slat 2 Foot Forward Switches with Rotation Equipment: Slat Picture Starting Position: - Athletic position straddling a line with one foot slightly in front of the other - Toes slightly pointed in - Arms outstretched at shoulder level with palms together Execution: - Movement occurs through hip rotation - Maintain equal distance between feet while rotating at hip hoping over the line, switching front and rear foot - Upper body remains still Common Errors in Execution: - Linking of upper and lower body - Start slowly and only increase once skill can be performed successfully - Foot print consistency Progression: By adding training tools such as the SMART Muscle Sling Shot, external perturbations and stability challenges can be associated with the drill. Increasing core challenge and stability through altering the line of pull will greatly increase the challenge of this exercise.

57 Exercise: Slat Single Foot Lateral Hops Equipment: Slat Picture Starting Position: - Athletic position on Single Leg beside line - Toes slightly pointed in - Arms outstretched at shoulder level with palms together Execution: - Arms lead leg - Triple extension- ankle, knee, hip - Dorsi-flexion prior to landing - Triple flexion on landing Common Errors in Execution: - Linking of upper and lower body - Start slowly and only increase once skill can be performed successfully - Foot print consistency Progression: By adding training tools such as the SMART Muscle Sling Shot, external perturbations and stability challenges can be associated with the drill. Increasing core challenge and stability through altering the line of pull will greatly increase the challenge of this exercise.

58 Exercise: Slat Single Foot Forward to Backward Hops Equipment: Slat Picture Starting Position: - Athletic position on single leg with foot position slightly behind slat - Toes slightly pointed in - Arms outstretched at shoulder level with palms together Execution: - Arms lead leg - Triple extension- ankle, knee, hip - Dorsi-flexion prior to landing - Triple flexion on landing Common Errors in Execution: - Linking of upper and lower body - Start slowly and only increase once skill can be performed successfully - Foot print consistency Progression: By adding training tools such as the SMART Muscle Sling Shot, external perturbations and stability challenges can be associated with the drill. Increasing core challenge and stability through altering the line of pull will greatly increase the challenge of this exercise.

59 Hurdle Drills Exercise: Hurdle Lateral 2 Foot Jumps Equipment: Hurdle Picture Starting Position: - Athletic Stance - Hips Square - Facing laterally from hurdle Execution: - Jump laterally over the hurdle (triple extension of the hips, knees and ankles) - Begin at a slow pace, with a reload or re set of the legs for each jump - Repeat for desired jumps - Upper body remains in control with little lateral flexion Common Errors in Execution: - Linking of upper and lower body - Proper deceleration mechanics (ie. Triple flexion and triple extension) - Excessive forward flexion of the body Progression: When this drill is able to be performed correctly, progress the drill by reducing coupling time and adding a plyometric effect to the exercise (ie. Hops). You can also increase the distance traveled by adding an increased number of hurdles to the drill. Quick lateral hops over hurdle for increased plyometric effect

60 Exercise: Hurdle Forward 2 Foot Jumps Equipment: Hurdle Picture Starting Position: - Athletic Stance - Hips Square - Facing square to the hurdle Execution: - Jump Forward over the hurdle (triple extension of the hips, knees and ankles) - Begin at a slow pace, with a reload or re set of the legs for each jump - Repeat for desired jumps - Upper body remains in control with little lateral flexion Common Errors in Execution: - Linking of upper and lower body - Proper deceleration mechanics (ie. Triple flexion and triple extension) - Excessive forward flexion of the body Progression: When this drill is able to be performed correctly, progress the drill by reducing coupling time and adding a plyometric effect to the exercise (ie. Hops). You can also increase the distance traveled by adding an increased number of hurdles to the drill.

61 Exercise: Hurdle Single Lateral Jumps Equipment: Hurdle Picture Starting Position: - Athletic Stance balancing on one leg - Hips Square - Facing laterally from the hurdle Execution: - Jump laterally over the hurdle (triple extension of the hips, knees and ankles) - Begin at a slow pace, with a reload or re set of the legs for each jump - Repeat for desired jumps - Upper body remains in control with little lateral flexion - Look to gain footprint consistency throughout the movement and stay under control Common Errors in Execution: - Linking of upper and lower body - Proper deceleration mechanics (ie. Triple flexion and triple extension) - Excessive forward flexion of the body Progression: When this drill is able to be performed correctly, progress the drill by reducing coupling time and adding a plyometric effect to the exercise (ie. Hops). You can also increase the distance traveled by adding an increased number of hurdles to the drill.

62 Exercise: Hurdle Single Leg Forward Jumps Equipment: Hurdle Picture Starting Position: - Athletic Stance balancing on one leg - Hips Square - Facing square to the hurdle Execution: - Jump forward over the hurdle (triple extension of the hips, knees and ankles) - Begin at a slow pace, with a reload or re set of the legs for each jump - Repeat for desired jumps - Upper body remains in control with little lateral flexion - Look to gain footprint consistency throughout the movement and stay under control Common Errors in Execution: - Linking of upper and lower body - Proper deceleration mechanics (ie. Triple flexion and triple extension) - Excessive forward flexion of the body Progression: When this drill is able to be performed correctly, progress the drill by reducing coupling time and adding a plyometric effect to the exercise (ie. Hops). You can also increase the distance traveled by adding an increased number of hurdles to the drill.

63 Exercise: Hurdle Lateral Shuffle Equipment: Hurdle Picture Starting Position: - Both feet on one side of hurdle - Athletic Position - Feet shoulder width apart - Weight evenly distributed Execution: - Inside leg steps up and over hurdle - Outside leg steps up and over hurdle (becomes inside leg) - Weight transfer to new outside leg with a small step - Inside leg steps up and over hurdle - Outside leg steps up and over hurdle (becomes inside leg) Common Errors in Execution: - Linking of upper and lower body - Proper deceleration mechanics (ie. Triple flexion and triple extension) - Excessive forward flexion of the body Progression: By adding training tools such as the SMART Muscle Sling Shot, external perturbations and stability challenges can be associated with the drill. Increasing core challenge and stability through altering the line of pull will greatly increase the challenge of this exercise.

64 Exercise: Hurdle Around (Lateral Shuffle), Through (Weave), Over (X-Over) Equipment: 5 Hurdles Set Up Line up hurdles in straight line Hips should stay square and face forward through out drill Chest Up, Head up No wasted steps Execution: Around: 1. Shuffle to the end of the hurdles 2. Step forward with outside foot past the last hurdle 3. Without wasting a step bring the 4. inside leg up and around 5. Shuffle to the end of the row of hurdles 6. Plant outside leg and immediately push off in opposite direction 7. Shuffle to end of row 8. Shoot outside leg back 9. Without wasting a step bring the inside leg back and around shuffle back to starting point Thru Phase Set Up: Link up with around phase Hips should stay square Chest Up, Head up Shoot lead leg forward, Shoot lead leg back Execution: 1. Come around outside of last hurdle and step forward with outside leg 2. Shoot lead leg back 3. Couple feet 4. Shoot Lead leg forward 5. Couple feet 6. Continue down line of hurdles coming around the outside and back down to starting point Over Phase Set Up: Link up with Through phase Hips stay square Chest Up, Head up Execution: 1. Pushing off trail leg, cross lead leg in front and over hurdle 2. Bring lead leg over to meet trail leg (each foot will contact once between hurdles) 3. Continue the length of the ladder. Cross over last hurdle, plant outside leg and return down line continuing to cross over hurdle

65 Exercise: Hurdle Around (FWD Run), Through (Lateral Bounds), Over (Lateral) Equipment: 5 Hurdles Set Up Line up hurdles in straight line Hips should stay square and face forward through out drill Chest Up, Head up No wasted steps Execution: Around Sprint to the end of the hurdles Tight turn forward around the last hurdle Sprint to the end of the row of hurdles Plant outside leg and immediately push off in opposite direction to return to start position Thru Phase Set Up: Link up with the sprint phase Hips should stay square Chest Up, Head up Laterally bound through hurdles, with double step to reset on bound Execution: Come around outside of last hurdle and turn to face down hurdles Shoot lead leg back thru hurdles to bound Couple feet Shoot Lead leg forward Couple feet Continue down line of hurdles coming around the outside and back down to starting point Over Phase Set Up: Link up with Through phase Hips stay square Chest Up, Head up Execution: Pushing off trail leg, drive lead leg in front and over hurdle Bring trail leg over to meet lead leg (each foot will contact once between hurdles) Continue the length of the ladder. Plant outside leg and return down line continuing to cross over hurdle

66 Exercise: Partner Hurdle Figure 8 Shadow Equipment: 4 Hurdles Picture Coaching : Hips stay square Head Up, Chest Up Stay low Shoot through with lead leg Execution: Partner A = Offense Partner B = Defense Athlete A and B start in low athletic position facing each other in between and behind the hurdles Partner A tries to gain a step on B while B trying to stay with A. Movement Pattern: 1. Open step and shoot through with lead leg landing in front and slightly passed hurdle. 2. Match with trail leg 3. Shoot straight back with outside leg. 4. Match with other leg. 5. Open step and shoot through towards other hurdle with lead leg landing in front and slightly passed hurdle. 6. Shoot straight back with outside leg. 7. Match with other leg. 8. Repeat pattern

67 Exercise: Hurdle Reaction Drill Equipment: 8-12 Hurdles Picture Coaching : Hips stay square Head Up, Chest Up Stay low Shoot thru with lead leg Execution: Movement Pattern: 1. Step up into an athletic ready position on the starting line. On start cue, sprint up to the first row of hurdles 2. React to coaches direction cue 3. Cross Over first and second hurdle matching feet between the hurdles 4. Establish a momentary state of balance on outside of last hurdle 5. Switch directions crossing over all 4 hurdles to other end of row 6. Establish a momentary state of balance on outside of last hurdle 7. Switch directions crossing over the 2 hurdles to return to middle. 8. Move up to next row 9. React to coaches direction cue 10. Cross Over first and second hurdle matching feet between the hurdles 11. Establish a momentary state of balance on outside of last hurdle 12. Switch directions crossing over all 4 hurdles to other end of row 13. Establish a momentary state of balance on outside of last hurdle 14. Switch directions crossing over the 2 hurdles to return to middle. 15. Move up to next row performing same actions as in first two rows. 16. On coaches final cue perform an open step and accelerate into open space, crossing finish line.

68 BOSU Drills Exercise: BOSU Forward 2 on 2 Off Equipment: BOSU Picture Set Up: Neutral spine Knees flexed Hips low Chest up Core Set Both feet behind the BOSU Execution: 1. Step up on to BOSU with left leg. 2. Immediately bring the right leg onto the BOSU as left leg begins to step back to the ground. 3. Right Leg now comes off BOSU and left leg begins movement to mount BOSU again. 4. Follow a or a left-right-left-right pattern/sequence.

69 Exercise: BOSU Lateral 2 on 2 Off Equipment: BOSU Picture Set Up: Neutral spine Knees flexed Hips low Chest up Core Set. One foot on either side of the BOSU Execution: 1. Step up on to BOSU with left leg. 2. Immediately bring the right leg onto the BOSU as left leg begins to reach laterally for the ground. 3. Right Leg now comes off BOSU laterally and left leg begins movement to mount BOSU again. 4. Follow a or a left-right-left-right pattern/sequence.

70 Exercise: BOSU T-Drill Equipment: BOSU Picture Set up: Standing behind BOSU Athletic Stance Chest up Shoulders Back Triple Flex legs Execution: 1. Start by standing on the BOSU in an athletic stance. 2. Jump laterally down to the left onto the ground setting the core and triple flexing the legs to land softly with both feet. 3. Find a point of stability, then Arms leading the legs, immediately jump back up onto the BOSU. Stick Landing, and stabilize. 4. Jump back and down onto the ground setting the core and triple flexing the legs to land softly with both feet. 5. Find a point of stability, then immediately jump forwards onto the BOSU. Stick Landing, and stabilize. 6. Jump laterally down to the right onto the ground setting the core and triple flexing the legs to land softly with both feet. 7. Find a point of stability, then immediately jump laterally onto the BOSU. Stick Landing, and stabilize. 8. Jump back and down onto the ground setting the core and triple flexing the legs to land softly with both feet. 9. Find a point of stability, then immediately jump forwards onto the BOSU Repeat in this pattern: LEFT-BOSU (stabilize)-back- BOSU (stabilize)-right-bosu (stabilize) BACK- BOSU (stabilize)

71 Exercise: BOSU Cross Overs Equipment: BOSU Picture Set Up: Neutral spine Knees flexed Hips low Chest up Core Set Both feet on one side of the BOSU Execution: Step up on to BOSU by crossing over outside leg. Immediately bring the other leg up and over to the opposite side on the BOSU on the floor to reset on the opposite side Follow a cross/re set/cross/re set pattern

72 Movement Skill Patterning Drills Exercise: Open Step, Mechanics to Reaction Sprint Equipment: progression with SMART Muscle Sling Shot Picture Set Up - Athletic Position - Keep C of G low - Keep torso erect - Keep core set Movement Weight shifts quickly to trail leg Lead leg lifts and hips open to face desired direction Focus on explosive first step quickness Athletic arms drive for power and balance This skill focuses on the athlete s ability to initiate explosive first step quickness laterally. The athlete begins in a Balanced Athletic Position and quickly shifts the body position to distribute the weight over trail leg. This allows the lead leg to lift off the ground while simultaneously opening (externally rotating) the hip and pointing the toes in the direction the athlete wants to go. The athlete should keep C of G low, hips and shoulders square and initiate arm drive to produce power and help control balance. The coach must monitor, core control, weight transfer efficiency, and Linked System Control through deceleration and acceleration as well as the athlete s ability to minimize the amount of vertical and lateral displacement and horizontal rotation. Progressions Include external reactivity to the drill by adapting the verbal/visual or adaptive start cue to challenge the athlete Add a SMART Muscle Sling Shot to increase overspeed or resistance through the full range of the drill this will also challenge dynamic balance and core stability

73 Exercise: Drop Step, Mechanics to Reaction Sprint Equipment: no equipment Picture Set Up - Moving forward towards cone - Torso erect - Shoulders and hips square to cone - C of G low Movement - Approach cone - Decelerate forward momentum by firmly planting cone-side foot - Pre-load by dropping hips and shifting weight to plant foot - Open hips and execute quick shuffle step with lead foot and explosive push-off with plant foot to intended direction - Keep C of G low - Hips and shoulders square Athletic arm drive to produce power and help control balance This skill focuses on the athlete s ability to shift and cut quickly in reaction to offensive/defensive game situations and to shift gears by quickly decelerating and accelerating movement. Moving forward slowly in a diagonal direction towards a cone or specific point designated by coach. As the athlete approaches the cone he/she initiates the Drop Step by first decelerating the forward momentum. The athlete firmly plants the foot closest to the cone, quickly turns the hips & flexes the ankle. The hips drop and open quickly to absorb the braking action and allow the athlete to quickly shuffle in the direction of intended movement by forcefully pushing off the planted foot that has now become your trail leg. This will cause movement in a Zig-Zag or diagonal Cutting pattern. Change directions six to eight times per side and repeat several times. The athlete should keep C of G low, hips and shoulders square and initiate arm drive to produce power and help control balance. The coach must monitor core control, weight transfer efficiency, and Linked System Control through deceleration and acceleration as well as the athlete s ability to minimize the amount of vertical and lateral displacement and horizontal rotation. Progressions Include external reactivity to the drill by adapting the verbal/visual or adaptive start cue to challenge the athlete Add a SMART Muscle Sling Shot to increase overspeed or resistance through the full range of the drill this will also challenge dynamic balance and core stability

74 Exercise: 3 Cone Triangle Drill + add reactivity Equipment: progression with SMART Muscle Sling Shot Picture Set Up - Athletic Position - Keep C of G low - Keep torso erect - Keep core set Movement Weight shifts quickly to trail leg Lead leg lifts and hips open to face desired direction Focus on explosive first step quickness Athletic arms drive for power and balance This skill focuses on the athlete s ability to initiate explosive first step quickness laterally. The athlete begins in a Balanced Athletic to an intended target. By utilizing external reactivity to drive to a specific target, variables such as body position, reactivity and conditioning can be manipulated. Have the athlete react by driving to the specified target on command. Progressions Add a SMART Muscle Sling Shot to increase overspeed or resistance through the full range of the drill this will also challenge dynamic balance and core stability

75 Exercise: 2 Foot Broad Jumps Equipment: No Equipment Picture Set Up - Athletic Position - Keep C of G low - Keep torso erect - Keep core set Movement Pre Load the legs through triple flexion of the hips, knees and ankles Lead the legs with the arms, driving from low position to full extension of the ankle, knee and hip jumping forward Reach with the feet to decelerate down into a low athletic position Stand up to reset legs and proceed with the next jump Progressions By changing the tempo at which this drill is performed you can increase the coupling time of the muscle achieving a plyometric loading effect.

76 Exercise: Single Leg Broad Jumps Equipment: No Equipment Picture Set Up - Athletic Position Single Leg Stance - Keep C of G low - Keep torso erect - Keep core set - Opposite arm to leg motion Movement Pre Load of the leg through triple flexion of the hips, knees and ankles Lead the leg with the arms, driving from low position to full extension of the ankle, knee and hip jumping forward Reach with the feet to decelerate down into a low athletic position Stand up to reset legs and proceed with the next jump Progressions By changing the tempo at which this drill is performed you can increase the coupling time of the muscle achieving a plyometric loading effect.

77 Exercise: Single Leg Lateral Bounds Equipment: No Equipment Picture Set Up Athletic position balancing on one leg Chest up Knee flexed Movement Arms lead legs coming across the body Triple extension- ankles, knees, hips with lateral bound Triple flexion on landing Dorsi flexion on landing Upper body in control Find perfect point of balance with quick coupling time into next bound. Progressions By changing the tempo at which this drill is performed you can increase the coupling time of the muscle achieving a plyometric loading effect.

78 Exercise: Cross Over Bounds Equipment: No Equipment Picture Set Up Athletic position balancing on one leg (inside leg) Chest up Knee flexed Movement Arms lead legs coming across the body Triple extension- ankles, knees, hips as outside leg drives up and over to bound laterally (ie. Crossing over) Triple flexion on landing of outside leg Dorsi flexion on landing Upper body in control Attempt to couple bounds together Progressions By changing the tempo at which this drill is performed you can increase the coupling time of the muscle achieving a plyometric loading effect.

79 Ladder Drills Exercise: Forward 2 in 2 out Equipment: Ladder and Progress with SMART Muscle Sling Shot Picture L10 L8 L6 L4 L2 L Rung #7 L11R11 Rung #6 L9R9 Rung #5 L7R7 Rung #4 L5R5 Rung #3 L3 R3 Rung #2 L1 R1 Rung #1 R10 This Drill can be progressed to incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength R8 R6 R4 R2 R Continue to repeat down the length of the ladder 6) Step in to the rung with your left foot followed immediately by your right foot. Left foot step up and to the left of the next rung and right foot steps up and to the right of the next rung 5) Step in to the rung with your left foot followed immediately by your right foot. Left foot step up and to the left of the next rung and right foot steps up and to the right of the next rung 4) Step in to the rung with your left foot followed immediately by your right foot. Left foot step up and to the left of the next rung and right foot steps up and to the right of the next rung 3) Step in to the rung with your left foot followed immediately by your right foot. Left foot step up and to the left of the next rung and right foot steps up and to the right of the next rung 2) Step in to the rung with your left foot followed immediately by your right foot. Left foot step up and to the left of the next rung and right foot steps up and to the right of the next rung 1) Start by straddling the ladder with your feet outside the first rung. Step in to the first rung with your left foot followed immediately by your right foot. Left foot step up and to the left of the next rung (L1 L2) and Right Foot steps up and to the right of the next rung (R1 R2) The athlete begins facing ladder in Balanced Athletic Position with both feet outside of first rung. Movement is initiated with a quick step in with one foot followed immediately by the other (2 in) then, without pausing immediately stepping out with the first then out with the second (2 out) as he or she moves forward through the ladder.

80 Exercise: Ladder Lateral X-Overs Equipment: Ladder and Progress with SMART Muscle Sling Shot Picture (L8)(R8) (L4)(R5) (L1)(R2) R10 Rung #7 L9 Rung #6 R7 Rung #5 L6 Rung #4 R4 Rung #3 L2 Rung #2 R1 Rung #1 (L10)(R10) (L7)(R6) L3(R3) This Drill can be progressed to incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength LR 7)Continue for the length of the ladder 6) Quickly lift and cross your Left foot over your right and inside rung #46. Right foot comes behind to the right of the rung. Match with Left. 5) Quickly lift and cross your right foot over your left and into the rung. Left foot comes behind to the left of the rung. Match with right. 4) Quickly lift and cross your Left foot over your right and inside rung #4. Right foot comes behind to the right of the rung. Match with Left. 3) Quickly lift and cross your right foot over your left and into the rung. Left foot comes behind to the left of the rung. Match with right. 2) Quickly lift and cross your Left foot over your right and inside rung #2. Right foot comes behind to the right of the rung. Match with Left. 1) Begin with the both feet outside the first rung. Quickly lift and cross your right foot over your left and into the rung. Left foot comes behind to the left of the rung. Match with right. This skill begins from Balanced Athletic Position and challenges the athlete s ability to move quickly with complex, dynamic demand and maintain balance, stability, lateral movement and rotational control with a quick crossover step while maintaining control and footwork consistency as he or she moves forward through the agility ladder. The athlete performs an explosive crossover step with outside foot stepping into the ladder then quickly transfers weight as balance foot becomes movement foot and quickly crosses back over into the next ladder rung as continues until the athlete reaches the end of the ladder.

81 Exercise: Ladder Forward Shuffle (Icky Shuffle) Equipment: Ladder and Progress with SMART Muscle Sling Shot Picture L9 L6 L3 L L10(R9) Rung #7 L8(R8) Rung #6 L7(R6) Rung #5 L5(R5) Rung #4 L4(R3) Rung #3 L2(R2) Rung #2 (L1)R Rung #1 This Drill can be progressed to incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength R7 R4 R1 7) R foot moves straight up to Rung 7, L foot comes across and into Rung 7. Continue down length of ladder. 6) L foot moves straight up to Rung 6, R foot comes across and into Rung 6.( R7 R8) Immediately after the L foot moves up to the outside and to the left of rung 7. (L8 L9) 5) R foot moves straight up to Rung 5, L foot comes across and into Rung 5.(L6 L7) Immediately after the R foot moves up to the Outside and to the right of rung 6. (R6 R7) 4) L foot moves straight up to Rung 4, R foot comes across and into Rung 4. ( R4 R5) Immediately after the L foot moves up to the outside and to the L of rung 5. (L5 L6) 3) R foot moves straight up to Rung 3, L foot comes across and into Rung 3 (L3 L4). Immediately after the R foot moves up to the outside and to the right of rung 4. (R3 R4) 2) L foot moves straight up to Rung 2, R foot comes across into Rung 2.(R1 R2) Immediately after the L foot moves up to the outside and to the left of rung 3. (L2 L3) 1) Begin with R foot in rung #1 and left outside. Left foot comes across and into Rung 1. Immediately after the right foot moves up to the Outside and to the right of Rung 2 (R R1) The movement is initiated as the athlete steps forward with the right foot into the 2 nd rung and quickly transfers the weight and slides laterally moving the right foot to the right side of ladder and the left foot into the 2 nd rung. The left foot then steps forward into the 3 rd rung, quickly slides laterally to the left and the right foot moves into the 3 rd rung. This movement is repeated to the end of the ladder.

82 Exercise: Ladder 2 Foot Zig Zag Hops Equipment: Ladder and Progress with SMART Muscle Sling Shot Picture R7 Rung #7 7) Hop diagonally to the left of rung 7. Continue down the ladder. Repeat. R6 Rung #6 Rung #5 R5 6) Hop diagonally to the center of rung 6 5) Hop diagonally to the right of rung 5 R3 R4 Rung #4 4) Hop diagonally to the center of rung 4 Rung #3 R2 Rung #2 Rung #1 This Drill can be progressed to incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength R 3) Hop diagonally to the left of rung 3 2) Hop diagonally to the center of rung 2 1) Start by standing and to the right of Rung #1 The athlete starts at athletic position outside the ladder and performs consecutive Zig Zag hops as quickly as possible hopping into first rung, hopping diagonally to outside of 2nd rung, hopping diagonally outside 3 rd rung etc. The focus here is on eccentric landing control of forward, lateral and rotational stability, quick coupling and explosive take off into next hop. Upon landing with triple flexion the athlete quickly reverses direction with triple extension and hops to next position. This skill requires increased focus on balance and control and absorption of more explosive angular, vertical, and rotational deceleration in an unstable landing position and quick, explosive movement from one hop to the next. Hips and shoulders must remain square and core stable throughout.

83 Exercise: Ladder Single Leg Zig Zag Hops Equipment: Ladder and Progress with SMART Muscle Sling Shot Picture R7 Rung #7 7) Hop diagonally to the left of rung 7. Continue down the ladder. Repeat with the left leg. R6 Rung #6 Rung #5 R5 6) Hop diagonally to the center of rung 6 5) Hop diagonally to the right of rung 5 R3 R4 Rung #4 4) Hop diagonally to the center of rung 4 Rung #3 R 3) Hop diagonally to the left of rung 3 R2 Rung #2 Rung #1 This Drill can be progressed to incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength 2) Hop diagonally to the center of rung 2 1) Start by standing on your right leg outside and to the right of Rung #1 The athlete starts on one foot outside the ladder and performs consecutive Zig Zag hops as quickly as possible hopping into first rung, hopping diagonally to outside of 2nd rung, hopping diagonally outside 3 rd rung etc. The focus here is on eccentric landing control of forward, lateral and rotational stability, quick coupling and explosive take off into next hop. Upon landing with triple flexion the athlete quickly reverses direction with triple extension and hops to next position. This skill requires increased focus on balance and control and absorption of more explosive angular, vertical, and rotational deceleration in an unstable landing position and quick, explosive movement from one hop to the next. Hips and shoulders must remain square and core stable throughout.

84 Exercise: Ladder 2 in 2 out Equipment: Ladder and Progress with SMART Muscle Sling Shot Picture L6 R6 L4 R4 L2 R2 L7 R8 Rung #4 L5 R5 Rung #3 L3 R3 Rung #2 7) Continue the length of the ladder or when the tension becomes to strong continue the R in L in, R out L out pattern in the same rung 6) The Lead leg steps back diagonally behind the next rung (L5-L6) and the trail leg matches (R5-R6) 5) The lead leg steps into the ladder (L4-L5) and the trail leg matches (R4-R5) 4) The Lead leg steps back diagonally behind the next rung (L3-L4) and the trail leg matches (R3-R4) 3) The lead leg steps into the ladder (L2-L3) and the trail leg matches (R2-R3) 2) The Lead leg steps back diagonally behind the next rung (L1-L2) and the trail leg matches (R2-R2) 1) Facing the ladder the lead leg steps into the ladder (L-L1) and the trail leg matches (R-R1) L R L1 R1 Rung #1 Direction of travel Athlete Facing This Drill can be progressed by incorporating a drop step into the back pivot a game like scenario You can also incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength

85 Exercise: Ladder Zig Zag Lateral Bound with Hop on Slingle Leg Equipment: Ladder and Progress with SMART Muscle Sling Shot Picture L3 R6(R8) R7 4) Repeat the length of the ladder 3) Left foot lands wide with strong emphasis on deceleration.(l3). Left Foot drives off diagonally landing with the Right foot inside the next rung (R5). Right foot hop laterally outside of rung (R5-R6). Right foot hop laterally back into rung (R6-R7) Right foot drives off laterally to left side of ladder. L2 Rung #3 R3 (R5) Rung #2 R4 2) Left foot lands wide with strong emphasis on deceleration.(l2). Left Foot drives off diagonally landing with the Right foot inside the next rung (R3). Right foot hop laterally outside of rung (R3-R4). Right foot hop laterally back into rung (R4-R5) Right foot drives off laterally to left side of ladder. 1) Lateral Load with Left leg (L). Left Foot drives off diagonally landing with the Right foot inside the first rung (R). Right foot hop laterally outside of rung(r- R1) Right foot hop laterally back into rung(r1-r2). Right foot drives off laterally to left side of ladder. L R, (R2) Rung #1 R1 You can also incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength

86 Exercise: Ladder SMART Muscle Sling Shot Resisted Lateral Equipment: Ladder and SMART Muscle Sling Shot Picture 3) Repeat for the length of the ladder. L3 Rung #3 L2 Rung #2 2) Absorb on the same leg, find your balance, then quickly hop into the next rung. 1) Starting on your Lead leg (leg closest to the direction of travel) hop laterally one rung You can also incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength L Rung #1

87 Exercise: Ladder SMART Muscle Sling Shot Resisted Single Leg Later 2 down 1 up Equipment: Ladder and SMART Muscle Sling Shot Picture L5 Rung #5 6) Repeat the length of the ladder or when tension becomes to great perform single leg hops back and forth between two rungs 4) Changing direction hop back one rung (L3-L4) 2) Changing direction hop back one rung L3 Rung #4 5) Hop laterally two rungs (L4-L5) 3) Hop laterally two rungs (L2-L3) 1) Standing in the Ladder facing perpendicular on your lead leg hop laterally two rungs (L-L1) L1(L4) Rung #3 L2 Rung #2 L Rung #1 Direction of travel Athlete Facing You can also incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength

88 Exercise: Ladder SMART Muscle Sling Shot Resisted Inverted 7 Pattern Equipment: Ladder and SMART Muscle Sling Shot Picture L4 Rung #5 L2 Rung #4 L Rung #3 Rung #2 Rung #1 6) Repeat the length of the ladder or when tension becomes to great perform the inverted 7 pattern within the same 3 rungs. 4) Hop straight back with the same leg (L2-L3) and then laterally back one rung in line with Rung #2 (L3- L4) 2) Hop straight back with the same leg (L-L1) and then laterally back one rung in line with Rung #2 (L1- R2) 5) Hop diagonally down two rungs (landing in the5th rung) on your Left Leg (R3-L4) 3) Hop diagonally down two rungs (landing in the 4th rung) on your Left Leg (R2-L2) 1) Stand behind the Ladder (preparing to move laterally) On your trail leg (R). Hop diagonally down two rungs (landing in the 3 rd rung) on your Left Leg (R-L) You can also incorporate both Overspeed and Resistance through the use of the SMART Muscle Sling Shot Overspeed increasing foot contacts and speed Resistance stability of movement and strength

89 Cone Reaction Drills Exercise: Shadow Partner Box Drill Equipment: 6 Cones Picture Set Up: Stay Low Maintain distance between feet to allow for change of direction Hips should stay square React to partners actions Execution: Partner A = Offense Partner B = Defense Athlete A and B start in low athletic position facing each other Execution: 1. Coach initiates drill 2. Athletes starts at back of Square 3. Partner A leads movement around square varying movement patterns and angles of movement to visit all cones of the square 4. Partner B shadows the movement of Partner A 5. Pace and Intensity can be increased as movement skills become more efficient and fine tuned.

90 Exercise: Partner Lateral Cone Shuffle Equipment: 4 Cones + add Lateral Stepper option Picture Coaching : Hips stay square Head Up, Chest Up Stay low Dorsiflex during changes of direction Execution: Partner A = Offense Partner B = Defense Athlete A and B start in low athletic position facing each other in between cones. Partner A trying to gain a step (create space) on B while B trying to stay with A. 1. Coach indicates when to initiate drill 2. Partners A moves side to side deceptively trying to create space on partner B 3. Partner B attempts to mirror partner A 4. Drill is shut down when either mechanical breakdown is evident or the prescribed time has surpassed. Progression: Add a SMART Muscle Lateral Stepper for increased resistance

91 Exercise: Partner Cone Figure 8 Shuffle Equipment: 4 Cones + add Lateral Stepper option Picture Coaching : Hips should stay square Head Up, Chest Up Shuffle - No Cross overs Stay low Execution: Partner A = Offense Partner B = Defense Athlete A and B start in low athletic position facing each other 1. Coach Initiates drill 2. Athletes shuffle laterally, 3. When A has created space on B, A rounds the outside of the cone and cuts diagonally to try and touch the opposing cone. 4. B trying to stay with A, rounds their cone on the same side and attempt to tag A when traveling through the middle. 5. Athletes switch roles and continue for prescribed time. Progression: Add a SMART Muscle Lateral Stepper for increased resistance if added do not sprint, maintain shuffle

92 Stride Power Drills Exercise: Resisted Sprints with Dual Resistance Harness Equipment: Dual Resistance Harness Picture Set Up: Stay Low Positive angle with body, weight on ball of the foot Hips should stay square Opposite arm to leg drive Core engaged and shoulders set back Execution: Powerful sprint to designated mark ( meters) Focus on stride power, initial start, quick smaller strides with elevated and powerful knee drive Elongate stride as distance increases Resistance partner should have hips dropped, heel weighted and chest up to maintain balance and apply resistance Work to achieve maximum exertion

93 Exercise: Resisted Retrograde Sprints with Dual Harness Equipment: Dual Resistance Harness Picture Set Up: Stay Low Hips dropped and square Opposite arm to leg drive Core engaged and shoulders set back With each step focus on the reach back and pull Facing Resisting partner Execution: Powerful sprint to designated mark ( meters) Focus on reach back to generate power, initial start, quick smaller strides with elongated reach Elongate stride as distance increases Resistance partner should have hips dropped, heel weighted and chest up to maintain balance and apply resistance Work to achieve maximum exertion

94 Exercise: Resisted Cross Over Sprints with Dual Resistance Harness Equipment: Dual Resistance Harness Picture Set Up: Stay Low Hips dropped and square Opposite arm to leg drive Core engaged and shoulders set back With each step focus on powerful lateral knee drive Facing Lateral from Resisting partner Execution: Powerful sprint to designated mark ( meters) Focus on Cross Over Knee drive to generate power, initial start, quick smaller strides with elongated reach Elongate stride as distance increases Resistance partner should have hips dropped, heel weighted and chest up to maintain balance and apply resistance Work to achieve maximum exertion To initiate movement, transfer weight to inside foot and drive outside knee up and over inside leg, plant and bound laterally with other leg. Continue movement down length of floor.

95 Exercise: Partner Field Sprints with Alternating Overspeed Runs Equipment: SMART Muscle Sling Shot Picture Set Up: Stay Low Positive angle with body, weight on ball of the foot Hips should stay square Opposite arm to leg drive Core engaged and shoulders set back Execution: Powerful sprint to designated mark Focus on stride mechanics throughout the run Elongate stride as the sprint progresses Begin with forward partner sprinting forward and ear partner in jog, as tension grows, rear partner is pulled with overspeed past forward partner and roles are reversed Achieve maximum speed and exertion.