INTRODUCTION Most all sports consist of angles, acceleration, changing gears, and reaction. A player must be able to redirect in space and redirect to a player. This must be done at different speeds or without slowing down at all. An athlete must also have the ability to decelerate and accelerate quickly and explosively. Generally the one who is the fastest or quickest has the greater chance to win. Obviously there are many other factors and variables involved in winning and ultimate performance, but speed is an undeniable game changer. Our goal with this blueprint is to maximize your team or athlete's SPEEP POTENTIAL. WELCOME VIDEO : HOW TO ACCESS MEMBERSHIP SITE https://oneightyathletics.customerhub.com/login DEFINING THE ULTIMATE SPEED TRAINING BLUEPRINT This is not for my fellow college or pro strength coaches who have with 24 resistance sleds, all their athletes on GPS monitors, 5 full-time assistants, 7 interns and a wealth of experience. This Blueprint is for the 95% of high school and lower level college programs who have coaches, teachers, or parents running their speed programs. You coaches are great at coaching your sport, and your position. We like to think we are great at sports performance. We want to give you top level programs so you can focus more on what you’re great at, hoping to make your lives easier. You guys give all your effort and sweat to your kids and I hope we can provide some knowledge to allow you to program and coach at a higher level. For the sports performance coaches who download this program, I hope you find a few nuggets that help your athletes. Now let's get started! SPEED TRAINING PRINCIPLES Warm-up Every speed training session should be proceeded by a warm-up and mobility segment. The warm-up should take a minimum of 5 minutes and the athlete should break a sweat. Frequency/ Duration The SAQ segments should consist of 3 to 4 days of training per week. Workout length during the off-season and pre-season should not exceed 45-55 minutes, whereas in-season most of your training is covered during practice. Since power sports usually cover your acceleration training, you might only need 5–10 minutes to add a few max velocity sprints. SUMMER EXAMPLE: Training Split is MT&R MONDAY: 1. Warm Up 2. Mobility: Speed Iso holds 3. Plyometrics: Level 1 horizontal focus 4. Technical: A-series 5. Speed Training: Acceleration focus: Varying Starts TUESDAY: 1. Warm Up 2. Mobility: Lateral Movement Prep 3. Plyometrics: Lateral Pogo's & Power Cut's 4. Technical: 5-5-10 Drills 5. Speed Endurance THURSDAY: 1. Warm Up 2. Mobility: Standing Speed Iso Holds 3. Plyometrics: Level 1 vertical focus 4. Technical: Standing Switches 5. Speed Training: Max Velo Focus: Wickets & Flying 10's Intensities We will use three different work percentages when training for acceleration. 50% - A stride, slightly faster than a jog. 75% - A high effort stride, with a noticeably faster pace than 50%. 90% - A very fast sprint, slightly slower than a full sprint. As the semester progresses we will dial back the volume, or distance, and start to crank up the intensity, or speed. By the end of the semester, your athletes should be running their fastest 40 times ever… and being able to repeat that time (very close to it) because they’re in shape to do so SPEED TRAINING PRINCIPLES Sets, Reps, Volume, and Rest: The importance of REST in speed training is equal to that of exercise. The illustration below serves as another example of how we program for speed. One aspect I would modify is to keep the 60 second break after every 10 yards of sprinting instead of the recommended 2 minutes. Example 10 Yard kneeling start at 100% intensity = 60 second rest before the next rep. HERE'S WHAT YOU NEED TO KNOW: BEFORE THE TRAINING PLANNING, ORGANIZING, AND LOGISTICS 1.) Know your schedule: Plan - What days of the week are you training? How long is each session? - Do you train the team or athletes before school or after school? - Or maybe you have an athletic prep period 5 days a week. 2.) Know your team: Organize - How many kids do you have? (Can they all implement your program at once, example have enough resistance bands for 60+ kids?) - Are your athletes playing another sport? EXAMPLE: Summer time, travel baseball player plays 4 games in a weekend then has "SPEED TRAINING" Monday. - Who’s injured? (Communication with athletic trainer – Head Coach- Players) -Organize Speed Groups to set up competition between sprints. The image below is organized from fastest to slowest in 5 groups of 16. This document is sent to the team via hudl message and posted in weight room and locker room. BEFORE THE TRAINING: CONTINUED Knowing all of this is crucial when preparing to train a large group with limited equipment, space, coaches, and resources. 3.) Know your staff: - How many coaches are coaching on the field or court? Which ones are comfortable enough to lead a group or station and which ones will need my help? Do I need my seniors to coach/lead certain groups? - WALK THROUGH EVERYTHING! Players know if you’re unprepared. - We’re COACHES not supervisors… If you’re sitting down or talking some B.S. with other coaches don’t be surprised if your players lack focus and detail in too. 4.) Know Your SPACE! Here’s where I can walk into a training session and tell immediately if the program is legit or needs some serious help. Everything is about flow & function so the kids can attack the session with high energy and attention to detail… Bands, Vert mats, cones, speed sensors, what ever you have access to should be organized 20-30 minutes pre workout. Granted with speed training you will have plenty of rest at times but with high school kids who are easily distracted I highly suggest implementing a few "Filler" exercises that won't hinder their next sprint. 5.) Tracking / Testing: First of all, try not to get frustrated if you lack the latest technology. Pay attention to what you do have! A few stop watches, some measuring tape, and some cones are the absolute necessities. You can use that to track your broad jump, pro agility, 10's and 40's. We have had the good fortune to integrate technology to our program over the past few years with our teams. We currently have free-lap speed training sensors, just jump mats, broad jump mats, teambuildrs tracking app, and three to four coaches that assist with overseeing our training. This allows us to track: 10's, 40's, flying 10's (mph), pro agility, vertical jumps, and broad jumps on a weekly basis's. Based on their year-by-year progress, these kids see the value of training. These athletes can see how our preparation not only translates to game day, but also how prepared they are for the next level, thanks to showcases and camps. BUT, most importantly, we build a high-energy environment in which our kids can work hard to chase their dreams, goals, and visions. Whether you're a superstar or a kid who just wants to be a part of a team, the sports performance culture is focused on encouraging and supporting kids who give it their all. Speed, Agility, Quickness Template Below is an example a 4 Day Summer training split. On Mondays, you will do plyometrics and linear speed training, with a focus on body lean and shin angle. Tuesdays are for general agility and agility that is specific to a sport. On Thursdays, they do traveling plyometrics and Max Velocity Speed, which focuses on foot strike, vertical posture, and turnover. Friday is the last day, and we finish up with anaerobic conditioning. On Mondays, Tuesdays, and Thursdays, you should do all of your speed and agility work before your weight training. On Fridays, do the repeat sprint ability, aka "conditioning", after you lift weights. Make sure you follow the dynamic warm-up and mobility exercises to ensure you are thoroughly loose and ready to go. Personally with our teams we even program 5-10 minutes of "UNREQUIRED WORK" Pre Run or lift. These daily behaviors and habits create the environment that athletes thrive off of. 7 Elements of a Successful Speed Program 1.Stride Length: Less ground contact over exact distances. Able to produce more force into ground. 2.Stride Frequency: Time required to complete a stride. Foot strike is incredibly important! 3.Acceleration: A critical component of the game of football. Football players must react to certain stimulus, accelerate to maximum speed, change directions, decelerate, reaccelerate, and maintain maximum speed. The ability to respond to certain stimulus and to get the body moving from a pre-snap position or on the run. 4.Quickness: The body’s ability to perform specific movements in the shortest times possible. 5.Reaction Time: The ability to respond to a stimulus as fast as possible whether running or in a standing still position. 6.Sport Specific Speed: EXAMPLE: Football, is a game of short explosive bursts lasting on an average of 4-6 seconds. Players also need to readjust in space, redirect to a different stimulus, all at different speed. This is football speed. 7.Speed Endurance: The ability to maintain true speed over a period of time, 1st quarter to 4th quarter. This prevents you from slowing down late in the game or having the ability to sprint several times with little rest in between. Training outcomes will be: A.Repeated short sprints all at the same speed can be made with minimum rest. B.Maximum speed is reached more quickly. C.Maximum speed is held for a longer distance before slowing occurs. . For a 12-Week Step-by-Step Program to Drastically Improve Your Team's Speed CLICK HERE TRAINING VARIABLES THAT AFFECT SPEED IMPROVEMENT . 1. Strength: Improvement in strength will improve force and power capability. Improvement in force and power improve arm drive and knee drive off the ground, which will increase speed. 2. Flexibility: Increases in flexibility will help to improve the stride length and help to prevent injuries. 3. Power: Increase in power will improve start, reaction ability, and acceleration. 4. Conditioning: Increases in anaerobic conditioning will improve the speed endurance phase. SPEED SYSTEM Speed workouts will consist of: 1.Mobility exercises: Done to further warm-up the bodys ankle, knee, and hip. 2.Feet Quicks: "Wake up" your athletes, along with additional ankle and calf work. 3.Plyometrics: To apply an overload to the muscles with explosive speed strength and power as a goal. Make sure to teach the take off, jump, and landing [Stretch shortening cycle] 4.Technical Speed Drills: To improve the mechanics and technique when you run. Focus on knee drive, hip extensions and body lean. 5.Combination Drills / Starts: Done to work on reaction time and explosion from a stand still position. 6.Acceleration Drills: The ability to reach maximum speed as fast as possible. 7.Max Velocity: 8.Speed Endurance Drills: The work intervals and rest times should be based on the sport you are participating in. Football as an example Perform 6-7 repetitions of a sequence of sprints lasting 4-6 seconds with 20–30 seconds of recovery, followed by 2-3 minutes of rest. The objective is to develop a sustained speed over time. 3 phases that were going to focus on most in power sports: (*3 Phases below were taking from Nick Winkelman, Combine Speed Development Coach, EXOS) 1.The start/acceleration zone (0-10 yards), 2. Transition/max velocity zone (10-25 yards), and 3. Max velocity/speed endurance zone (25-40 yards) SPEED SYSTEM DRILLS 1.Dynamic Warm Up 2.Mobility Exercises 3.Feet Quicks On Court On Field Stationary Wall Ankle Kneeling Ankle Pec Shoulder Lat Hip and Low Back Lower Phase 1 Front to Back Side to Side Scissors Over,Over, Back, Back #Call outs 4.Plyometrics 5. Tech Speed 6. Agility / Reaction Power Skip Speed Skaters Hops Bounds Team LVL 1 Wall Drills A-Series Ankling Series Standing Speed Dynamics Traveling Speed Dynamics 2 Cone 5-5-10 4 cone call outs Mirror Drills 3-5-7 7.Acceleration 8. Max Speed 9. Speed Endurance Kneeling Start MB Throw Partner Chase Resisted Start 5 Team Variation Starts Rolling Starts Build Ups Fast,Easy, Fast Wickets Pyramid Sprints FB position specific 30's 53's Looking for a DONE FOR YOU Speed Program? Click Here ADDITIONAL INFORMATION AGILITY TRAINING: Agility can be defined as the body’s ability to change directions while maintaining good control without decreasing speed. Football is a game of angles, acceleration, changing gears, and reaction. A player must be able to redirect in space and redirect to a player. This must be done at different speeds or without slowing down at all. A football player must also have the ability to decelerate and accelerate quickly and explosively. Reaction time, awareness in space, balance, and coordination are all involved in agility training. All movement patterns such as forward running, backward running, lateral running and other movement drills as skipping, hopping, jumping, etc. are also involved in agility training. Agility drills can be performed in the form of cone drills, shuttle runs, reaction drills, agile bags, movement runs, etc. Agility (lateral speed) includes: 1.Shuffling 2.Cross-over runs 3.Sideways running 4.Cutting 5.Change of direction drills POSITION SPECIFIC AGILITIES: These drills will be extremely important for you to do. You must get practice at moving in a football position. The best way to improve in football is to perform drills in football. Do not neglect to perform these drills. You will be expected to have an understanding of your position and how to do the basic drills we are sending you. Rest periods should be long enough to ensure proper technique and all-out effort. (:25) These are listed in your conditioning schedule. Work percentages are the effort you use must be 100%. Agility workouts should be done with perfect technical execution of every rep. Quality is more important than quantity. For these drills email Coach Cano at mcano@oneightathletics.com ADDITIONAL INFORMATION PLYOMETRIC TRAINING The ability to apply a reactive force is the major goal of plyometric training. An increase in power will directly correlate to an increase in Speed and Explosion. We will implement plyometrics on Monday and Thursday during our speed / plyo workouts. We will also implement with complex training with our workouts. Example Squats with vertical jumps. It is extremely important to land properly when absorbing force. Key Cues: Feet under hips, hips above knees, in power position, chest tall, knees over toes, weight on front two-thirds of feet. Broad Jump is different, heal to toe. Guidelines Who – Athletes that can safely squat 1 ½ times their body weight and are in good physical condition. Highlevel plyometric exercise (repetitive bounding exercises) are not recommended for those that weigh more than 230 pounds. Surface – The plyometric program should be done on a soft, level surface, preferably a synthetic surface that has some give. Avoid doing plyometrics drills on hard surfaces or where the ground may be uneven and unsafe. Warm-up – Always warm-up the body thoroughly before the plyometric workout. See the warm-up and stretching procedures outlined in this manual. To access the whole manual ADDITIONAL EXERCISES : Broad Jump Squat Jump Continuous Broad Jump Mini Hurdle Phase 1 LEVEL 1 Team LEVEL 2 Team LEVEL 3 Team ADDITIONAL INFORMATION aerobic conditioning Let me be clear this is NOT speed training. All conditioning phases are based on the interval training principle and should not be implemented to "CRUSH" your athletes. Periods of work followed by a period of rest and recovery. Some work bouts are longer and more general, while most of the work bouts are short and intense. Shorter distance intervals entail a greater volume of runs, a relatively faster speed, and a higher work to rest ratio. Longer distance intervals involve fewer runs, a relatively slower speed, and a lower work to rest ratio. The work intervals and the rest times are given in the conditioning schedule for the following runs. 300 yd shuttle: This is done on a football field or grass field. We run this in 60 yd intervals making sure to stop and change directions for the entire 300 yds. Full Gassers: This is done on a football field or grass field. We run this in 50 yd intervals making sure to stop and change directions for the entire 200 yds. Half gassers: This is done on a football field or grass field. We run this in 50 yd intervals making sure to stop and change directions for the entire 100 yds. 110’s: This is done on a football field or grass field. We run this from the goal line to the back of the end zone. As mentioned I have removed most AEROBIC Conditioning for my power based athletes besides implementing as some lighter recovery work. We prefer to reverse engineer the game they are playing and mimic our conditioning after the sport. STRENGTH TRAINING IS CRITICAL There are several ways to improve speed and agility. One is to get stronger from the chest to the knees. This should be the fundamental cornerstone of any good speed and agility program. Increasing this variable will increase power, power will increase speed, and an increase in strength and speed will aid in agility. The pyramid below is an idea from one of Coach Neal's mentors, Mike Gentry, Legendary Sports Performance Coach at Virginia Tech. Strength is the ability to produce maximum force with no time constraints. Power is the ability to produce maximum force in the shortest amount of time. Speed is a byproduct of power in regards to sprinting. Good technical running mechanics combined with increased lower body power will result in improved sprinting times. Agility is the change of direction component of athleticism. Agility results in a combination of all components. Agility requires great amounts of strength to decelerate, change directions, and produce power quickly and optimally to reach full speed in the shortest amount of time. We have all our athletes combine a good strength program with a researched based speed and agility protocol. Generally we will complete 2 to 3 days a week of sport speed and agility and 2 days of sport specific conditioning. However, the frequency, duration, and exercises differ somewhat due to the metabolic and athletic demands of certain sports (i.e., football vs. baseball). making the blueprint work I hope this blueprint provides you some value and at the very least. It’s a quick dive into what we have learned through our experience over the last 15 years in sports performance. We learned and created these beliefs through our own “failures” so that you may succeed. I put “failures” in quotations because I don’t’ believe we ever fail. Nelson Mandela once said “I never lose. I either win or learn”. That is what we have done here… We have taken what we have learned and want to give it you so you can make your job easier, coach the sport you love, and help make your athletes athletic experience better… That’s what it’s all about, right? It's about us coaches putting our athletes in the best possible position to succeed on and off the field. And if speed training isn’t your “thing” then let us help because it is our “thing”, and what we love to do. Check Out our DONE FOR YOU Speed-Training System Aimed At Developing SPEED, POWER, AGILITY, REACTIVITY, CONDITIONING , and RECOVERY five-days-a-week for 12 Weeks. This in-depth, multi-faceted, all-inclusive program, we give you a made-for-you, scientifically-backed system, aimed to maximize your time and energy to help you produce game changing speed, unparalleled power, and unmatched cardio. Our GAME SPEED system is our most inclusive speed and conditioning system we’ve put together yet! But it’s so much more than just another speed and conditioning program. Implement this system for increasing your teams speed, tap into insane levels of force production, demoralize teams late in the game, and more! You won't be disappointed! Coach Cano Win The Kids!
