2 Day Structured Speed Clinic – Part II
Start with Q&A's to answer any questions they had from the previous day.
I. Active Warm-up
High Knee Walk
Lunge w/ inner thigh
1-Leg SLDL – backwards
Lateral Lunge w/ squat
SpidermanLunge w/ twist
II. Agility Ladder
These drills are great because, no matter what sport you coach, agility training will help develop the balance, coordination and timing that will allow athletes to get to the ball or away from the defender when the game is on the line.
3).Icky Shuffle – high knee
8).Carioca(4 times or 2 starting with each leg)
Depending on the size of the group you have (or how many ladders you have) you can start Relays games or have an Agility Ladder Tournament to liven things up with a little competition.
III. Lateral Speed & Agility
Before going to the cone drills break down the 'athletic position'. Each athlete should be instructed on what the proper position is and they should be each put into that position.
Next teach proper cutting technique. Use the 1-2-3 cut exercise. Take 3 side shuffles then plant. After each athlete can perform this properly, take the 3 side shuffles plant on the third and cut to the opposite direction. Make sure the athletes are proficient in performing both of these exercises.
1) Funnel Drill – Need 6 cones. The first 2 cones are next to each other 2 yards apart. Place the cones 3 and 4, 3 yards away form the first 2 and separate them4 yards apart. Cones 5 and 6 are going to be 3 yards away from cones 3 and 4, and they will be separated 6 yards apart. The cones should form a shape of a funnel.
To start this drill, you should stand in an athletic position in front of cone #1. On a command of a coach or training partner, laterally shuffle to cone #2. Touch the top of cone 2 then sprint diagonally to cone #3, touch, then shuffle to cone #4. Touch cone #4 then sprint diagonally to cone #5, touch and laterally shuffle to cone #6. Touch cone #6 then sprint forward 5 yards to the finish line.
2) T-Drill – Set the cones up to look like a T. The athlete starts at the bottom of the T (cone #1). Sprint forward 10 yards to cone #2. At the cone side shuffle left 5 yards to cone #3. Plant at cone #3 and side shuffle 10 yards to cone #4. Plant again at cone #4 and side shuffle 5 yards back to cone #2. Cut at cone #2 and sprint back to the beginning to cone #1.
3). X-Factor: Set the cones up in a square pattern with each cone 10 yards apart. The athlete starts at cone #1 and sprints 10 yards to cone #2. At cone #2 the athlete plants and sprints diagonally to cone #4. Cut at cone #4 and sprint 10 yards up to cone #3. At cone #3 the athlete plants again and sprints diagonally back to cone #1.
***Progressions: There are many different variations to these drills. You can add different cuts and movesto each pattern. You can add different commands (audible or visual) to start the drill or to have the athlete perform different movements at a given time. To make this drill even more challenging, you can add an opponent or a ball, while making sure you are not compromising the technique of the drill.
IV. BreakDuring this break go over the importance of all the techniques learned and apply it to how it will improve their performance for their particular sport.
V. General Strength Circuit
In the end, it doesn't matter how fast you are if you aren't in good enough shape to finish strong at the end of your competitions. Traditionally, coaches use running workouts to improve aerobic conditioning. However, those types of workouts only cover one of the many areas that are required to get athletes in great shape. That's why we use general strength circuits as a means of getting athletes in the overall condition that wins championships. Because of the structure of these workouts, not only do they give the aerobic benefits that many running workouts give, but they also help the body recover from, and prepare for, intense speed days, improve the physical strength and core strength that many young athletes are lacking, as well as improve balance and coordination, which is a major part of getting faster.
Perform on soccer or football field. Jog 65% on the sidelines each corner. Do one exercise in each corner.
Prisoner Squats x 20
Military Push-ups x 12
Squat Jumps x 12
Rotational Push-ups x 8 each
Burpees x12Lunges x 12 each
Staggered Push-ups x 12 each
Mountain Climbers x 15 each
Normally you would repeat the circuit but you are looking for the athletes to learn what to do for conditioning and not have them puke during the clinic.
VI. Pillar Conditioning
Since most of your power is generated through the hips, having a weak pillar is extremely detrimental to running fast. With a weak pillar, you can not produce force efficiently no matter how strong your other muscles are. Basically, if your trunk is weak you will be wasting energy, and you will be slower and less powerful in your movements. Not what you want if you're looking to get faster!
Diagonal Wood Chops – Medicine ball
Rotation – Medicine ball
Lead Leg Pick-up
Side Leg Raise
Hip 'L'Up & back
VII. Flexibility – Active Isolated Stretching
When talking about stretching you always hear 'relax into the stretch'. That is much easier said then done. That is why I like Active-Isolated Stretching to improve flexibility. The key to AIS is to contract the muscle that is opposite (agonist) the muscle you are trying to stretch. While the opposing muscle is contracted, the isolated muscle will relax naturally.
Each of the following stretches you will hold the stretch for 2 seconds, release the stretch, repeat. Make when using the rope, that you are using it for slight assistance and not just pulling it.
VIII. Summary & Review
Have each athlete fill out a questionnaire to evaluate your clinic. It is great to get feedback from the participants so you can find out what you can add/subtract you're your next clinic and it is a great time to get some important testimonials. Also handout information on upcoming camps/clinics, clinic t-shirts and any marketing material you have.
The main purpose for me to give you a structured example of a speed clinic is so you don't just throw a bunch of drillstogether and call it a speed clinic. Make sure that you explain why they are performing each drill and how it willmake them faster athletes and improve their performancein their particular sport.
I believe in over-delivering at all of my camps. You must provide your camp participants the best, scientifically tested, and proven speed training information that they can take home with them. If you want to discover all of my drills, exercises, and speed training format/structure that I use in all of my speed camps, regardless of the sport (I obviously change some exercises depending on the demands of the sport), go now to: http://www.completespeedtraining.com
It is pretty much a speed training camp in a box with the variety of drills, explanations of each exercise (& why they are used) and EVERY aspect of training speed is covered It is a must-have if you run or ever plan to run any type of speed camp or clinic: