Developing Speed Agility and Quickness A hands on

Developing Speed, Agility and Quickness A hands on presentation for the novice teacher / coach Coach Mike Nitka MS, CSCS*D, FNSCA, RSCC*E

Presentation Goals n n n Learn a basic program to build on When can you teach SAQ in your PE class What drills to teach in an SAQ class How to incorporate SAQ into your after school program Unify all PE/coaching staff with drills and terminology Thanks to Power Systems and Flaghouse

Muskego High School n Southeast Wisconsin n Outside Milwaukee 1700 students D -1 Fall sports FB, B&G VB, B-Soccer, G-Swim, G-Tennis, G-Golf n n Winter sports B&G B-Ball, Wrestling, B-Swim n n Spring sports B&G Track, Softball, G-Soccer, B-Tennis, B-Golf n n Summer sports n Baseball

Our Circuit Room n 15 pieces n n Push / Pull format Electric timer with various preset intervals

Our Aerobic / Anaerobic Area n n 30 pieces Heart rate monitors for each student n n FIRST BEAT Flat screen TV

Our Strength / Power Area n 6 squat racks

Our Strength / Power Area n 6 platforms with bumpers

Our Strength / Power Area n 6 Olympic benches

Our Strength / Power Area n n 2 sets of DB 3 -120 lb 6 adjustable benches

Muskego Physical Education n I have taught Physical Education for 33 years n We followed a very traditional P. E. curriculum n n Offered all the team sports Offered many recreational sports § Our department also offers current trends § Yoga / Pilates, walk fit, dance n At conferences I heard what others were doing: n Our student’s asked for more of a challenge! n n Improve fitness in athletes during class and after school Improve athletic performance in class and after school

Human Performance was developed A daily 50 minute class for a semester Monday – Teach lifting technique n Tuesday – Teach movement technique n Wednesday – Teach lifting technique n Thursday – Teach movement technique n Friday – Teach lifting technique n

Our after school program n Is held Monday through Thursday n From 2: 40 – 4: 00 (75 -100 kids daily) n n Warm-up SAQ Train Flexibility So we teach the technique in class (4 weeks) and train them after school n

Weeks 1 through 4 n If an after school speed / agility program is combined with an after school strength program n What type of speed / agility work should you do week 1 -4? n The research said NONE! § Speed training at this time takes away from the recovery ability for strength / power / muscle gains § Do you want them strong or not? § Do you want them powerful or not? § Do you want them to develop muscle size or not? n No speed / agility during the first four weeks !

Pre-testing during weeks 1 -4? n Why are you testing? n Individual and group weaknesses n n n Hand held versus electronic timing? Surfaces available for testing n n n What gets measured gets improved! Inside options Outside options Who is doing the testing? n An experienced coach paired with a novice coach and average the two times

Volunteers please n Participate in the following n n n A warm-up speed drills agility / power drills

A Basic Warm-up Developed with our ATC n n n Drill # 1 n High knee run – focus on lifting the knees and arm mechanics. Drill # 2 n Butt kickers – focus on heels contacting the butt Drill # 3 n Forward lunge attempting to touch their elbow next to their in-step Drill # 4 n Over / Over – Under / Under Drill # 5 n Walking, or skipping toe touches Drill # 6 n Build-ups – observe their running mechanics n This drill leads you into our speed or agility workout

Basic Speed Drill Choices Teach these during class weeks 1 - 4 n n n n Wall – legs and arms Falling build-ups (Gears) Position start & stop– 2 pt. (square & staggered) Form start & stop– 3 pt. Flying 10’s, 20’s, 30’s Power skips (height) Power skips (distance) n n Harness routine Hurdle jumps – FW / Lateral

Begin Speed Drills Week 5 - Monday and Wednesday n Monday n n n Build-ups – 2 reps Form starts (3 -pt. ) – 4 Position starts (2 -pt. ) - 4 Flying 10’s – 2 Power skips (height) - 2 Power skips (distance)-2 n Wednesday –add reps n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 10’s - 3 Power skips (height) - 2 Power skips (distance)-2

Speed Drills Week 6 – Monday and Wednesday n Monday – add reps n n n Build-ups – 3 reps Form starts (3 -pt. ) – 4 Position starts (2 -pt. ) - 4 Flying 10’s – 3 Power skips (height) - 2 Power skips (distance)-2 n Wednesday –add reps n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 10’s - 4 Power skips (height) - 3 Power skips (distance)-3

Speed Drills Week 7 – Monday and Wednesday n Monday –new drills n n n n Build-ups - 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 *Flying 20’s - 2 Power skips (height) - 2 Power skips (distance)-2 *Harness tow routine -1 n Wednesday –add reps n n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) -4 *Flying 20’s – 3 Power skips (height) - 2 Power skips (distance)-2 *Harness tow routine - 2

Basic Agility Drill Choices Teach these in class weeks 1 - 4 as well n Ladders if you have them n n n n Two in over and back FW / BW In & out 2 foot lateral jumps Lines n n FW 2 foot skier jumps Right foot / left foot skier hops Three cone (L-drill) Four cones 5 yds. apart n Mini Hurdles if you have them n n FW over ankles with arms FW over knees with arms Lateral over ankles with arms n n Sprint & cut-sprint Sprint-shuffle-backpedalshuffle Backpedal-shuffle-sprintshuffle Pro-Agility

More Agility Drill Choices Teach these in class weeks 1 -4 n Sprint ladders (A through E) n n Lateral shuffle or side run ladders (A through E) n n A. 5 -10 -5, B. 10 -5 -10, C. 5 -5 -5, D. 5 -10 -15, E. 15 -10 -5 Backpedal / Backward run ladder (A through E) n A. 5 -10 -5, B. 10 -5 -10, C. 5 -5 -5, D. 5 -10 -15, E. 15 -10 -5

Begin Agility Drills Week 7 – Tuesday and Thursday n Tuesday n n Ladder – 3 reps Mini-Hurdle – 3 n n n n A. 1, B. 1, C. 1, D. 1 Ladder – 3 reps Mini-Hurdle – 3 n n 2 right, 2 left Sprint ladder – 4 n Thursday In and out Line jump – 4 Pro-Agility - 4 Three-Cone – 4 n n Line jump - 4 Pro-Agility - 2 Three-Cone – 4 n n In and out 2 right, 2 left Sprint ladder – 2 n A. 1, B. 1

Speed Drills Week 8 – Monday and Wednesday n Monday n n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 20’s - 2 Power skips (height) - 2 Power skips (distance)-2 Harness routine - 2 n Wednesday n n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) – 4 Flying 20’s - 4 Power skips (height) - 3 Power skips (distance)-3 Harness routine - 2

Agility Drills Week 8 – Tuesday and Thursday n Tuesday n n n Ladder – 3 reps Mini-Hurdle - 3 Line jump – 4 Pro-Agility - 4 Three-Cone – 6 n n Thursday n n n 3 Right, 3 Left Sprint ladder – 8 n n A. 2, B. 2, C. 2, D. 2 Ladder – 3 reps Mini-Hurdle - 3 Line jump - 4 Pro-Agility - 3 Three-Cone – 4 n n 2 Right, 2 Left Sprint ladder – 4 n A. 1, B. 1, D. 1, E. 1

Speed Drills Week 9 – Monday and Wednesday n Monday New drills n n n Build-ups - 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 *Flying 30’s - 2 *Hurdle Hops - 2 Harness routine - 2 n Wednesday n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 *Flying 30’s - 3 *Hurdle Hops - 4 Harness routine - 6

Agility Drills Week 9 – Tuesday and Thursday n Tuesday n n Ladder – 3 reps Mini-Hurdle – 3 n n n n A. 1, B. 1 Ladder – 3 reps Mini-Hurdle – 3 n n n A. 1, B. 1 Shuffle ladder -2 n n Over and back Line jump - 4 Pro-Agility – 2 Four cone - 4 Sprint ladder – 2 n A. 1, B. 1 Backpedal ladder – 2 n n D. 1, E. 1 Shuffle ladder – 2 n Thursday Over and back Line jump - 4 Pro-Agility - 4 Four cone - 4 Sprint ladder – 2 n n C. 1, D. 1 Backpedal ladder -2 n D. 1, E. 1

Speed Drills Week 10 – Monday and Wednesday n Monday n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 30’s - 2 Hurdle Hops - 3 Harness routine - 2 n Wednesday –add reps n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 3

Agility Drills Week 10 – Tuesday and Thursday n Tuesday n n Ladder – 3 reps Mini-Hurdle – 3 n n n A. 1, D. 1, E. 1 Ladder – 3 reps Mini-Hurdle – 3 n n D. 1, E. 1 Shuffle ladder – 4 n n 2 Right, 2 Left Sprint ladder – 2 n n Lateral two foot jumps Line jump – 4 Four cone – 4 n A. 1, D. 1, E. 1 Backpedal ladder – 3 n n A. 1, B. 1, C. 1, D. 1, E. 1 Shuffle ladder – 3 n n 3 Right, 3 Left Sprint ladder – 5 n Thursday Lateral two foot jumps Line jump – 4 Four cone – 6 n n A. 2, B. 2 Backpedal ladder – 4 n A. 2, B. 2

Speed Drills Week 11 – Monday and Wednesday n Monday n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 30’s - 3 Hurdle Hops - 3 Harness routine - 2 n Wednesday – add reps n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 3

Agility Drills Week 11 – Tuesday and Thursday n Tuesday n n Ladder – 3 reps Mini-Hurdle – 3 n n n n D. 1, E. 1 Ladder – 3 reps Mini-Hurdle – 3 n n n A. 1, B. 1 Backpedal ladder -2 n Thursday In and out Line jumps - 4 Three cone - 6 Four cone – 6 Sprint ladder – 2 n n Line jumps - 4 Three cone - 4 Four cone - 4 Sprint ladder – 3 n n In and out A. 1, C. 1, D. 1 Backpedal ladder – 3 n A. 1, B. 1, C. 1

Speed Drills Week 12 – Monday and Wednesday n Monday n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 30’s - 4 Hurdle Hops - 3 Harness routine - 2 n Wednesday – add reps n n n Build-ups – 4 reps Form starts (3 -pt. ) - 4 Position starts (2 -pt. ) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 4

Agility Drills Week 12 – Tuesday and Thursday n Tuesday n n Ladder – 3 reps Mini-Hurdle – 3 n n n n A. 2, D. 2, C. 1 Ladder – 3 reps Mini-Hurdle – 3 n n n A. 1, B. 1, C. 1, D. 1, E. 1 Backpedal ladder – 1 each n Thursday In and out Line jumps – 4 Pro-Agility - 4 Three cone - 4 Sprint ladder – 1 each n n Line jumps - 4 Pro-Agility - 3 Four cone - 4 Sprint ladder – 1 each n n In and out A. 1, B. 1, D. 1, E. 1 Backpedal ladder – 1 each n A. 1, B. 1, C. 1

Post-Test Week 13 n n n Same surface as pre-test Same coaches at each station Same timing device n n n Hand held Electronic Compare results n Any obvious individual or team n n Weaknesses Strengths

Coach Nitka n n n n Joined the NSCA in 1988 Past chairman of the NSCA High School SIG Column editor Strength & Conditioning Journal Long time member of the NSCA conference committee Strength & Conditioning Coach of the Year 1994 Twice elected to the NSCA Board of Directors Represented the NSCA in Canada, China and Australia

Thank You Coach Mike Nitka MS, CSCS*D, RSCC*E, FNSCA mike. nitka@muskegonorway. org