By Mindy Williams Cleeland
 Phases
of Speed

Drive/Acceleration Phase

Maintain Phase

Deceleration Phase
2
ways to increase Speed- Stride Length and
Stride Frequency
 Head
and eyes
 Hands
 Hips
and Arms
and Legs
 Feet
Think of pushing down the base path while firing
quick relaxed elbows
 Must
be done everyday, Always on the Balls
of feet!!!
 Static
Stretching must be done everyday
 Running
Drills Should be done Everyday in
order to truly change running mechanics
 Speed,
Agility or Quickness should be a part
of every practice!
 Sample Week
 Never
speed train for conditioning purposes
 Never do more than 3 repetitions at full
speed
 Always be 100% recovered between reps=to
be fast you must train fast
 Never
speed train for conditioning purposes
 Never do more than 3 repetitions at full
speed
 Always be 100% recovered between reps=to
be quick you must train quick
 Fastest
person on team will always have the
highest vertical jump
 Never do Plyometric training for conditioning
purposes
 Never do more than 3 sets of 5-15 repetitions
at full power
 Always be 100% recovered between sets=to
be quick you must train quick
 Abdominal
training should be done everyday!
 Speed is directly related to Core Strength
 Mindy



Williams Cleeland
Speed and Quickness Coach- Tom Shaw
Performance Inc.
Strength and Conditioning Coach- University of
Washington and Tulane University
Entertainment Extreme Fundraising


mcleeland@entertainment.com
360-281-6876