Coaches Speed and Agility Clinic 2009 Strength of

Coaches Speed and Agility Clinic 2009 Strength of America, Inc.

Goals of Clinic - More Productive Workouts - Testing your athletes - How to increase; Speed, Agility, and Power - Stretching is it necessary? - Hydration of your athletes

Myths in training young athletes 1. Stunt their growth 2. Can’t teach speed 3. They are just kids and special training takes the fun out of sports

Testing the Athletes 1. Look at the sport 2. The 1 Mile is not very effective for most athletes 3. Speed Tests 1. 10 yard 2. 20 yard 3. 40 yard 4. Agility Tests 1. Pro Agility 5. Power Tests 1. Vertical Jump 2. Broad Jump 3. Medicine Ball Throw

Testing Athletes (cont. ) 1. Strength Tests 1. Squat hold 2. Push Ups 2. Flexibility Tests 1. 2. 3. 4. 5. 6. Hamstrings – Sit against a wall Lying Quadriceps Crossover Heel Wedge Rotator Cuff Chest Stretch

Warm Ups • • Need to Reflect Goals of your athletes What Type of Warm Ups • • • Traditional Warm Ups –Jog or Calisthenics Don’t Waste time Drills • • • Heel Walks Heel Toe Walks Arm Swings High Knees Heel Ups Shuffle with Change of Direction Form Sprints Toe Punches Mountain Climbers Tennis Ball Drop

Mountain Climbers

Tennis Ball Drop

Power Development • What are Plyometrics • Bodyweight vs. Gravity • Training the Nervous system to react • Decrease the Potential for Injury • Improves Tolerance to the Stretch Loads • Improves Explosive Power and Reaction Time

Power Development (cont. ) • Why “Plyometrics” make people nervous • Train Incorrectly • Not enough rest • Boxes too big – form first • Too much volume (Sets and Reps) • Technique Most Important

Power Development (cont. ) • Sample Plyometrics • • • Broad Jump Squat to Broad Jump into Sprint Bounding Lateral Bounding Split Squats Rim Jumps Line Jumps Cone Jumps Box Jumps Ski Jumps Broad Jump into Sprint

Lateral Bounding

Ski Jumps

Split Squats

Agility Training • Being able to maintain speed and control while changing direction • Head movement and hip direction are critical • Rather than round a corner, explode

Agility Training (cont. ) • Sample Drills • Cross Drills • Four Corner Drills • Ladder Drills • 1 In High Knees • 2 in Lateral High Knees • Forward Slalom • Forward Shuffle • 1 In High Knee/Jump Sprint

High Knees 1 in

Lateral High Knees

Cone Jump into Sprint

Cone Jump Zig Zag

Sprint from Stomach

Flexibility • • • Is it Beneficial to perform Static Stretches When should you Stretch How long to Hold a Stretch • Seated toe touch • Modified Hurdle Stretch • Butterfly • Straddle • Crossover • Lying Quadriceps Stretch • Seated Toe touch • Rotator cuff • Chest Stretch

When working with Athletes Limited Attention capacity • Demonstrations • Verbal (Brief, Concise Cues) • Be informative and motivational • Working with athletes of different level • Different levels of progression • From 2 legs to 1 leg • Body weight to add weights • Small box vs. large box • Form must be perfect before progressing to more difficult resistance or skill •

Nutrition and the Young Athlete www. strengthofamerica. us • How often to eat • What to eat to prepare for training and • • games Protein Caffeine and Energy drinks Hydration of your athlete Water vs. Sports Drinks

Contact us at: • Strength of America, Inc. • (480) 219 -0868 • www. strengthofamerica. us • strengthofamerica@cox. net • Speed and Agility Camps • Coaches Clinics • Speed and Agility Kit for your school • Questions anytime

With your help, we will change America, one athlete