Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com
[email protected] Developing Sport Specific Speed for Athletic Superiority!
60 DAYS EXPLOSIVE SPORT to
SPECIFIC SPEED WELCOME TO OUR WORLD OF SPEED! Faster, Quicker, More Agile, Higher, More Explosive, and Stronger 99 pages to glory!!! Inquire about our VIP Membership Program to Save on Programs like These and More!!!! Go To www.schumanspeed.com/member.htm
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
1
Overall Training Program: 12 - 37
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com
[email protected] Developing Sport Specific Speed for Athletic Superiority!
8 Week Speed, Quickness, and Agility Program Athletic Readiness Program All Grades Program 1.Program Overview Program Focus: • Sprint Development • Sprint Technique • Sprint Mechanics • Foot Quickness and Foot Speed • Quickness through Agility work and Plyometrics • Flexibility and Dynamic Stretching • Explosion and Leaping Strength Philosophy of Program: Build athlete’s confidence and provide them with multiple opportunities to succeed and they will define their path to success! • Success Breeds Success • Develop Sound Mind and Sound Body • Personal Improvement is a Must • Always Build Confidence of Athletes General Principles for Speed Coaches: • Bring great enthusiasm to the program • Positive attitude is contagious, always compliment and be specific when making corrections • Be friendly and courteous to parents and athletes • Focus on self-image improvement of athletes • Be a technician, know mistakes, identify them and correct them • Be prompt and be courteous • Exude confidence and build their confidence • Greatness lies within and it is your job to help them achieve their maximum goals
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
2
•
Be aware of each individuals capabilities, skill level, and needs so as to push them hard enough to accomplish their goals, but to also enable them to love and enjoy their improvement • Never use sarcasm! • BECOME A MOTIVATION MACHINE! IF THEY BELIEVE IN YOU, YOU CAN ACCOMPLISH ANYTHING AND ANY PROGRAM YOU RUN WILL BE A SUCCESS Testing (done the last day of program): • 40 yard dash • 20 yard dash • Standing broad jump • 20 yard shuttle run • 3 cone drill • Vertical jump Program Must Include in Each Session: • Dynamic Warm-up and Stretching • Quickness and Agility Drills (including some plyometrics) • Sprinting and or Sprint Conditioning • Sport Specific Work • Warm-Down Equipment Needed (if you have access to it): • 5-10 Mini Hurdles • 10-15 Cones or half Cones • 2 Parachutes/Sprint Sleds • 2 Sprint Cords • Vertical Jump Board or Chalk • One Quickness/Agility Ladder • 2 Stopwatches for Timing Athletes • 1 Dot Mat Schuman’s Speed Center Sprinting System Includes: 1. Head is upright 2. Eyes straight ahead 3. Toes straight ahead or slightly inward 4. Back should be upright and slightly arched 5. Shoulders rotate with elbows at 90 degrees 6. Wrists should be loose and whip with arm action 7. Feet should be planted directly under the hips 8. Legs should move forward not up 9. Knees should be fully extended on follow through 10. On recovery leg should paw ground on contact 11. Feet should be dorsi-flexed and r unning on balls of feet (not toes)
Make speed development fun for the athletes and for you!
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
3
1A. Program Set up
Dynamic Dynamic Warmup: Warmup: When kids get settled have them go to fence or wall and do front and side swings. 2 minutes Once that is completed have them form big circle and go through static stretch routine 7 minutes
Dynamic Warmup
Coach
Coach
Dynamic Warmup: Athletes positioned in a circle on athletic field Coach(es) are positioned inside the circle
Once that is completed have kids form lines for dynamic warm-up exercises 5 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
4
Dynamic Warmup Setup Advanced Group Warmup Team Dynamic Warmup Routine Easy 20 Yard Strides - 2 Rep High Knees - 2x20 Butt Kicker - 2x20 High Skips - 2x20 Marches - 2x20 Side Shuffle - 2x20 Carioca - 2x20 Quick Carioca - 2x20 75% Sprint - 2x20
Coach
Beginner Group Warmup Team
Coach
Quickness gility Statio ns: Agility Stations: Quickness and and A • •
Once Warm-up is Complete Athletes Move to Agility Stations Coach Determines Whether the Campers will be across 2 or 4 stations. That is up to the coaches’ discretion based on # of kids in program and time to complete program. For one hour programs we recommend 2 stations, for 1 ½ hour programs we recommend 4 stations.
Group Agility and Quickness Groups By Age, Skill Level, and Sport!
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
5
Field Layout For Speed, Quickness and Agility Stations Quickness and Plyo Station
Plyo Boxes
Jumping Drills Station
or BFS Dot Mat
Plyo Boxes
Coach
Mini Hurdles Station
Water Station
Foot Speed and Quickness Station
Foot Quickness Ladder Station
Agilities Station
T-Test
Director 4 Cone Drill
Pro 3 Cone Agility
20 Yard Shuttle
Weave and Direction Change Station
Speed Development and Speed Power Station Coach
Speed Cord Training
Sprinting and Starting Station (will be on the track if track is available)
Speed Parachute Training
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
6
•
With 2 Stations Coaches you will need only 1-2 coaches in program. With 4 stations set up you will need 2-3 coaches depending on # of kids in program.
•
With Agility Stations Coaches should only have 2 activities going on per station. 1 hour programs will have 10-15 minutes for the Quickness and Agilities Stations-5-7 ½ minutes per station time. 1 ½ hour programs will have 25 (on average) minutes for Quickness and Agility Stations with 12-13 minutes per station. All groups will only cover two stations per any one training period. (i.e. Groups 1 and 2 will train only stations 1 and 2, they will not also train stations 3 and 4)
•
Rotate stations per session having 2 different groups doing a new station each training session, groups should not do the same station two training days in a row, unless otherwise noted. (This will keep the kids interested and excited by having them learning new activities)
Total Time: 10-15 minutes-1 hour program 25 minutes- 1 ½ hour program
SSppeeeedd D Deevveellooppm Meecchhaanniiccss:: meenntt//SSpprriinntt D Deevveellooppm meenntt//SSppeeeedd M •
Once Stations are over take 2 minute water break. Once break is over have kids move to Speed Development/Sprinting.
•
You should follow workout prescribed, but do not force kids with injuries or who are hurting to participate.
•
Set up should be done on track if available, if track is not available it should be done on Grass to the side of the agility stations. Adjust workouts according to space you have. Be creative to get the prescribed work-out done.
•
Sprint Sessions for 1 hour groups should go for 15-20 minutes, Sprint Sessions for 1 ½ groups should go for 25 minutes
Group Sprint Groups By Age, Skill Level, and Sport!
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
7
Schuman’s Speed Center Sprint Area
Finish
Coach
Sprinting is done to Left of Agility Stations if Track is Not Available
Coach
Coach
20 yard Pro Shuttle test if Track Available. If not use Blacktop or Field
Sprinting Coach is done to Right of Agility Stations if Track is Not Available
Sprinting done on track area if available Start
Sprint in groups based on skill level, age, and sport preference if possible
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
8
Sport Training:: Sport Specific Specific Training Take 2 minute break after sprinting. If time permits put into sport specific groups. • Group Football/Soccer/Lacrosse/Field Hockey together • Group Basketball/Volleyball/B aseball/Softball together • Basketball can go with the football group depending on drills Put the groups into the areas where the agility stations were held. Do Sport Specific Work depending on how much time is left. 5-10 minutes is generally enough for the 1 hour long group and 15 minutes is enough for the 1 ½ hour groups.
W a rm-Down: Warm-Down: • •
Bring Kids Back into Circle For Warm Dow n Recap Session and Solicit Feedback as Warm-Down ends. Let kids go, encourage them and let them know they are doing a great job and we look forward to seeing them at the next session.
Dynamic Warmup
Coach
Coach
Dynamic Warmup: Athletes positioned in a circle on athletic field Coach(es) are positioned inside the circle
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
9
2. Overall 60 Day Program * Note: Set up 2 Stations for 1 hr program and 4 stations for 1 ½ hour program, only cover 2 stations for any group, so break up the athletes accordingly: Type Exercises Timeframe Discipline- Week One: Day One: Test Day Warm-up
Dynamic
Assessment/Testing
20 yard dash 40 yard dash 20 yard shuttle 3 cone drill Vertical Jump Broad Jump none
20 minutes DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 Time Each One and measure each one: 50 minutes 20 yard dash can be taken as a split of the 40. Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments.
Plyometrics, Quickness, Agilities Sprinting/Sprint none Conditioning Sport Specific none Warm-Down
Stretching
WD1,WD2,WD3,WD4,WD5,WD6,WD7 20 minutes/Review ,WD8 days Session
We will send athletes all test results for program to their house so they can see their results and where they compare to other athletes in their age group and sport.
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
10
Discipline- Week One: Day Three: Hard Day/Assessment Program learning Warm-up
Type
Exercises
Timeframe
Dynamic
DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW1 0 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 SS2
15 minutes
WD1,WD2,WD3,WD4,WD5 ,WD6,WD7,WD8
5-10 minutes
Assessment/Testing Sprinting Form, Quickness Drills Plyometrics, Quickness, Agilities
20 yard shuttle drill and learning 4 cone drill and learning 3 cone drill and learning
Sprinting/Sprint Conditioning Sport Specific
Short sprints
Warm-Down
Lacrosse-Cutting Drills, First Step Football- Cutting Drills, First Step Soccer/Field Hockey- Cutting Drills, First Step Basketball- Cutting Drills, First Step Baseball/Softball-First Step Volleyball-First Step Stretching
20 minutes 20 Station 1:DM1,DM2,DM3,DM4,DM minutes 5 Station3: PASR1, 4CD1,3CD1 Station 4: SC1,SCH1 or SCH2 SS5 20 minutes Choose Drills from Charts- 5 minutes Coaches Discretion if time permits
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
11
Discipline Week One: Day 5
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4, DW5 DW6,DW7,DW8,DW9, DW10 DW11,DW13,DW14,D W15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
15 minutes
Assessment/Testing none Q and A Stations Plyometrics, Quickness, Agilities
Sprinting/Sprint Conditioning Sport Specific
Warm-Down
Sprint Technique Lacrosse/Field HockeyCutting Drills, First Step, Weave Drill Football- Cutting Drills, First Step, Working Breaks Soccer- Cutting Drills, First Step, Acceleration Basketball/Volleyball/Baseb all/Softball- First Step, Mirror Drill Stretching
Station 1:PA1,PA5,PA8,PA11 Station 2: QL1,QL2,QL3,QL4, QL5,QL6,QL7,QL8,QL 9 Station 3: 4CD1,4CD2,4CD3,4CD 4, 3CD1 Station 4:SC1,SCH2 or SCH1 SS4
25 minutes Split into 4 groups if possible having each group cover 2 stations per period: • Groups 1-Start at Station 1 and so on • On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
20 minutes
Choose Drills from Charts-Coaches Discretion
15 minutes
WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
12
Discipline Week Two: Day One
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,D W4,DW5 DW6,DW7,DW8,D W9,DW10 DW11,DW13,DW14 ,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
15 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A StationsThree Specific Drills
Sprinting/Sprint Conditioning Sport Specific
Speed Work
Warm-Down
Stretching
Working Breaks and Cutting for All Sports
25 minutes Station 1:PA1,PA5,PA8,PA • Groups 1-Start at Station 1 and so on 11 • On Switch, Group 1 moves Station 2: to Station 2 Group 2 moves QL1,QL2,QL3,QL4, to Station 1, Group 3 Moves QL5,QL6,QL7,QL8, to Station 4 and Group 4 QL9 Moves to Station 3 Station 3: 4CD1,4CD2,4CD3,4 CD4, 3CD1 Station 4:SC1,SCH2 or SCH1 SS6 30 minutes Choose Cutting Drills From Sport Specific Section WD1,WD2,WD3,W D4,WD5,WD6,WD7 ,WD8
5 minutes
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
13
Discipline Week Two: Day Three
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
15 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A StationsTwo Specific Drills
Station 1:DM1,DM2,DM3,DM4, PA3, PA4, PA5, PA11 Station 2: PASR1, TT1, ID1 Station 3-Group One:BH1, BH2, BH3, BH4 Station 3- Group Two: ID1,PASR1,PASR2
25 minutes • Groups 1-Start
SS1, SS6
30 minutes
Choose Mirroring Drills From Sport Specific Section
10 minutes
Sprinting/Sprint Conditioning
Sport Specific
Warm-Down
Show Football Sprint Start/ Sprint Conditioning Test Mirror Drill and Variations for All Sports Stretching
•
at Station 1 and so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
WD1,WD2,WD3,WD4,WD5,WD6, 5-10 minutes WD7,WD8
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
14
Discipline Week Two: Day Five:
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
15 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Station Work Plyometric Jumping
Station 1:DM1,DM2,DM3,DM4, PA3, PA4, PA5, PA11 Station 2: PASR1, TT1, ID1 Station 3-Group Three:BH1, BH2, BH3, BH4 Station 3- Group Four: ID1,PASR1,PASR2
25 minutes • Groups 1-Start at
SS1, CS11 younger kids have them down Long Relays-CS16
30 minutes
Choose Cutting Drills From Sport Specific Section
10 minutes
WD1,WD2,WD3,WD4,WD5,WD 6,WD7,WD8
5-10 minutes
Sprinting/Sprint Conditioning
Sport Specific
Warm-Down
Work Football Sprint Starts Speed Conditioning Workout Work Cutting for Specific Sports Stretching
•
Station 1 and so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
15
Discipline Week Three: Day One
Type
Exercises
Warm-up
Dynamic
DW1,DW2,DW3,DW4,DW5 15 minutes DW6,DW7,DW8,DW9,DW1 0 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
Assessment/Testing none Plyometrics, Q and A StationsQuickness, Full Station Work Agilities
Sprinting/Sprint Conditioning
Sport Specific
Warm-Down
Work Football Sprint Starts/Standing Start/Acceleration Speed Workout Work Mirroring and First Step for Specific Sports Stretching
Timeframe
Station 1: DM1, DM2,DM3, 25 minutes DM4, DM5, PA1, PA2 • Groups 1-Start at Station 1 and so on Station 2:BH6, BH7, BH8, • On Switch, Group 1 QL8,Ql2 moves to Station 2 Group Station 3: TT1, 4CD2,4CD4, 2 moves to Station 1, 3CD1 Group 3 Moves to Station Station 4: SC1,SCH1 or 4 and Group 4 Moves to SCH2 Station 3 SS1,SS2,SS7 30 minutes
Choose Mirroring, and 10 minutes First Step Drills From Sport Specific Section WD1,WD2,WD3,WD4,WD5 5-10 minutes ,WD6,WD7,WD8
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
16
Discipline –Week Three: Day Three
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW1 5 DW16, DW18,DW19,DW20 DW21,DW22,DW23
15 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A StationsFull stations
Station 1: DM1, DM2,DM3, DM4, DM5, PA1, PA2 Station 2:BH6, BH7, BH8, QL8,Ql2 Station 3: 4CD2,4CD3,4CD4, 3CD1 Station 4: SC1,SCH1 or SCH2 CS12 for younger kids,CS14 for older kidsfootball, CS5 for soccer/lax/FH, CS6 for BBall
25 minutes • Groups 1-Start at Station 1
Choose First Step Drills From Sport Specific Section WD1,WD2,WD3,WD4,W D5,WD6,WD7,WD8
5 minutes
Sprinting/Sprint Conditioning
Sprint Conditioning Full speed
Sport Specific
First Step Work
Warm-Down
Stretching
•
and so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
30 minutes
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
17
Discipline- Week Three: Day Five
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4, DW5 DW6,DW7,DW8,DW9, DW10 DW11,DW13,DW14,D W15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
15 minutes
Station 2:BH6,BH7,BH8 Station 3: Group 1:ID1, Group 2: PASR1, 3CD1 Station 4: SCH1, SC1
25 minutes • Groups 1-Start at Station 1 and
Assessment/Testing none Q and A StationsPlyometrics, 3 drills Quickness, Agilities
Sprinting/Sprint Conditioning Sport Specific
Warm-Down
Short Sprint SS5 Work/Accelerators Cutting, Mirroring Choose Cutting and for Sport Mirroring Drills From Sport Specific Section Stretching WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
•
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
30 minutes 5 minutes
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
18
Discipline –Week Four: Day One
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW1 5 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9 Station 3: Group3:ID1 Group 4: 3CD1, PASR1 Station 4: SCH1, SC1 SS1, Station 4: SCH1, SC1 Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4,W D5,WD6,WD7,WD8
25 minutes • Groups 1-Start at Station 1
Sprinting/Sprint Conditioning Sport Specific
Starts
Warm-Down
Stretching
Mirroring
•
and so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
30 minutes 5 minutes
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
19
Discipline –Week Four: Day Three
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 2:BH2,BH4, BH5, BH7 Station 3: 3CD1, ID1, PASR1
25 minutes • Groups 1-Start at Station 1 and
SS1,SS6 Station 4: SCH1, SC1 Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
30 minutes
Sprinting/Sprint Conditioning Sport Specific
Starts
Warm-Down
Stretching
Mirroring
•
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
5 minutes
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
20
Discipline –Week Four: Day Five
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9 All Four Groups within Station
25 minutes • Groups 1-Start at •
Station 1 and so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS4, SS7
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4,WD5,W D6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
21
Discipline –Week Four: Day Three Easy Day
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9
25 minutes • Groups 1-Start at •
Station 1 and so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS4, SS7
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4,WD5,W D6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
22
Discipline- Week Five Day One: limited Testing
Type
Exercises
Timeframe
Warm-up
Dynamic
15 minutes
Assessment/Testing
• • • •
DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 Time Everything! Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments.
WD1,WD2,WD3,WD4,WD5,WD6,WD 7,WD8
5 minutes/ Awards
Plyometrics, Quickness, Agilities Sprinting/Sprint Conditioning Sport Specific Warm-Down
40 yard dash Illinois Drill Vertical Jump Touch Down Drive Test or Other Sport Conditioning Test none
60 minutes
none none Stretching
We will send athletes all test results for program to their house so they can see their results and where they compare to other athletes in their age group and sport.
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
23
Discipline –Week Five: Day Three
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: PA3,PA4,PA5, PA6,PA7 Station 2:BH5, BH6, BH8 Station 3: 4CD4,PASR2 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS1,CS1
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
24
Discipline –Week Five: Day Five
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: PA3,PA4,PA5, PA6,PA7 Station 2:BH5, BH6, BH8 Station 3: 4CD4,PASR2 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and
SS7- Team w ith Fastest Time Gets Prize at the
30 minutes
Sprinting/Sprint Conditioning
Starts
•
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
End of Camp-$10 off any Training Products or Services
Sport Specific
Mirroring
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5 minutes
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
25
Discipline –Week Six, Day One
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: Dot Mat Test Station 2:QL8,QL9,QL10,QL12, QL13 Station 3: TT1,PASR1,ID1 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS2,SS6
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
26
Discipline –Week Six, Day Three
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: Dot Mat Test Station 2:QL8,QL9,QL10,QL12, QL13 Station 3: TT1,PASR1,ID1 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS1,SS7
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
27
Discipline –Week Six, Day Five
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: PA1,PA3, PA5 Station 2:QL8,QL9,BH2,BH3,B H7 Station 3: T-Test, ID1 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
CS3
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
28
Discipline –Week Seven, Day One
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: PA1,PA3, PA5 Station 2:QL8,QL9,BH2,BH3,B H7 Station 3: T-Test, ID1 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS4
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
29
Discipline –Week Seven, Day Three
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: PA2,PA4, DM1,DM2,DM3 Station 2:BH1,BH2,BH3,BH4 Station 3: 3CD1,4CD4 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS2
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
30
Discipline –Week Seven, Day Five
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: PA2,PA4, DM1,DM2,DM3 Station 2:BH1,BH2,BH3,BH4 Station 3: 3CD1,4CD4 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
CS4
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
31
Discipline –Week Eight, Day One
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: DM1-DM5 Station 2:BH5,BH6,BH7,BH8, Station 3: PASR1,ID1 Station 4:SC1, SCH1 or SCH2
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS1,SS6
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
32
Discipline –Week Eight, Day Three
Type
Exercises
Timeframe
Warm-up
Dynamic
DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23
10 minutes
Assessment/Testing Plyometrics, Quickness, Agilities
none Q and A Stations- Full Stations
Station 1: DM1-DM5 Station 2:BH5,BH6,BH7,BH8, Station 3: PASR1,3CD1
25 minutes • Groups 1-Start at Station 1 and •
so on On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3
Sprinting/Sprint Conditioning Sport Specific
Starts
SS1, SS2 (50%)
30 minutes
Mirroring
5 minutes
Warm-Down
Stretching
Choose Mirroring Drills From Sport Specific Section WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8
5-10 minutes
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
33
Discipline- Week Eight Day Five: Final Testing
Type
Exercises
Timeframe
Warm-up
Dynamic
15 minutes
Assessment/Testing
• 40 yard dash • 20 yard dash • Vertical Jump • Broad Jump • 3 Cone Drill • Pro Agility Shuttle none
DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 Time Everything! 20 yard dash is timed as part of the 40 as a split. Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments.
WD1,WD2,WD3,WD4,WD5,WD6,WD 7,WD8
15 minutes/ Awards
Plyometrics, Quickness, Agilities Sprinting/Sprint Conditioning Sport Specific Warm-Down
60 minutes
none none Stretching
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
34
Exercise Descriptions and Technique Descriptions: 40 - 72
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
35
Dynamic Warmup: 40 - 43
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
36
3. Dynamic Warmup DYNAMIC WARMUP DRILLS Each exercise is labeled and corresponds to the work out above unless otherwise noted. # DW1
Exercise Front Leg Swings *Drill Addendum DW1
Reps 2x15 seconds each leg
DW2
Side Leg Swings *Drill Addendum DW2
2x15 seconds each leg
DW3
Front Deep Lunge Steps
2x15 meters
DW4
Side Groin Stretch
Each Leg 20 seconds
DW5
Hip Flexor Stretch
Each Leg 20 seconds
DW6
PartnH eramstring Stretches
Each Leg 20 seconds
DW7
PartnQ eruad Stretches
Each Leg 20 seconds
Type Notes/Coaching Points Dynamic Focus on slowly swinging Stretching the leg higher and fastercan be done against a wall or with a partner to lean against Dynamic Focus on slowly swinging Stretching the leg higher and faster can be done against a wall or with a partner to lean against Dynamic Focus on taking large Stretching deep steps to stretch the front leg and the hip flexor-should be done in lines of several individuals going forward Static Move to the right to Stretching stretch the groin then to the left Static Step with one leg in front Stretching and other leg extended back stretch top part of quadriceps (hip flexor) Static Partner up and person Stretching one puts leg up while the second person holds the leg to stretch hamstrings and then switch: (substitute exercise is the hurdlers stretch for hamstrings) Static Partner up, one person Stretching leans on the other while the first person gently pulls their ankle behind their leg to stretch quad
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
37
DW8
Calf Stretches
Each Leg 20 seconds
DW9
Arm Circles
Both Arms at a time 20 seconds, one arm at a time 10 seconds One Knee, Two Knee-10 seconds each
DW10 Back Stretches
DW11 Supermans
10 seconds 2 reps
DW12 Leg Cycling
10 reps each leg
DW13 High Knees
2x20 meters
DW14 Butt Kickers
2x20 meters
DW15 High Skips
2x20 meters
and then switch: (also can be done without partner which teaches balance as well) Static Lean against wall, Stretching person, or ground and stretch the back of the lower leg by slowly leaning against the wall and flexing the ankle Dynamic Bring arms slowly in a Stretching circle rotating them back and forth
Static Lay on back and slowly Stretching bring one leg to chest and hold and then two legs to chest and hold Dynamic Lay on stomach, slowly Stretching raise upper back and head while keeping abdomen, legs, and torso on ground, then hold. * note do very slowly Dynamic Stand against wall or Stretching fence; start with leg raise with knee bent as in ending sprint position; then quickly cycle leg back and underneath buttocks and back to original position. Each rep get more dynamic and quick Dynamic Focus on good forward Warmup arm action and running on balls of feet Dynamic Focus on good forward Warmup arm action, running on balls of feet Dynamic Focus driving arms Warmup forward and skipping high with drive leg.
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
38
DW16 March Walk
2 x20 meters
Dynamic Warmup
DW17 B March
2 x 20 meters Dynamic Warm-up
DW18 Ballerinas
2 x 20 meters Dynamic Warmup
DW19 Side Shuffle
2 x 20 meters Dynamic Warmup
DW20 Carioca
2x 20 meters
Dynamic Warmup
DW21 Tapioca
2x 20 meters
Dynamic Warmup
DW22 50% sprint
2x 20 meters
Dynamic Warmup
Alternate legs back and forth, skipping for 20 meters March using perfect posture and arm action, recovery leg should be brought high, while stayinf fully flexed, keeping the ankle close to the gluteus and dorsiflexed. When recovery knee is at the highest point, the ground foot should emphasize proper take off March like in normal marches, but allow the drive leg to extend in from of you after high knee block. Then paw down and drive hips through Slide side ways while allowing arms to raise in circular motion up and down like a ballerina. Slide sideways with hips low and back font like playing defense in basketball Carioca twisting hips and arms, crossing feet over in run Same as Carioca with shorter and quicker steps and hip swiveling Sprint half speed for 20 meters (focus on arms picking back pocket and swinging forward almost straight and coming up to neck level and focus on knees driving forward and turning legs over. Must run on balls
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
39
DW23 75% sprint
2x 20 meters
Dynamic Warmup
of feet and turn legs over fast. Remember to stay relaxed when sprinting.) Sprint ¾ speed for 20 meters (focus on arms picking back pocket and swinging forward almost straight and coming up to neck level and focus on knees driving forward and turning legs over. Must run on balls of feet and turn legs over fast. Remember to stay relaxed when sprinting.)
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
40
4. Quickness and Agility Stations Q QU UIIC CK KN NEESSSS A AN ND DA AG GIILLIITTY Y SSTTA ATTIIO ON NSS
SSttaattioonn 11 PPllyyoom meettrriiccss aanndd Q Quuiicckknneessss Each exercise is labeled and corresponds to the work out above unless otherwise i noted. EEX XEER DO RC CIISSEE G OTT M MA GR RO ATT OU UPP:: D * do the drill right and get the coordination correct before moving quickly through each exercise # Exercise DM1 Up and Back
Reps Up and back 5 reps
Type Quickness/A gility
DM2 Right leg around the world
5 reps
Quickness/A gility
DM3 Left leg around the world
5 reps
Quickness/A gility
Notes/Coaching Points 1. Start at bottom end with left foot on L and right foot on R 2. jump to center landing with both feet 3. jump to top end with left foot on L and right foot on R 4. come back the same way First focus on hitting each dot and then focus on getting quicker 1.With Right Foot on R at bottom 2.Jump on Right Foot to center 3.Staying on Right Foot jump to R at top end, then across to L, and back to center, then to L at bottom and finally back across to R on bottom where you began First focus on hitting each dot and then focus on getting quicker 4.With Left Foot on L at bottom 5.Jump on Left Foot to center 6.Staying on Left Foot
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
41
jump to L at top end, then across to R, and back to center, then to R at bottom and finally back across to L on bottom where you began
DM4 Two legs around the world
DM5 Turn Around
5 reps
5 Reps
Quickness/A gility
Quickness /Agilities
First focus on hitting each dot and then focus on getting quicker 1.Start at the bottom right circle and then touch every circle with the both foot and then come back the opposite way touch every circle with each foot. First focus on hitting each dot and then focus on getting quicker 6.Beginning in the bottom Right go to center with both feet 6.go to top right and left as in up and back 6.turn around 180 degrees now facing the bottom 6.go to center with both feet 6.get to the bottom-just as you were at the top 6.finally quickly turn to face the top again First focus on hitting each dot and then focus on getting quicker
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
42
SSttaattioonn 11 PPllyyoom meettrriiccss aanndd Q Quuiicckknneessss Each iexercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER RC CIISSEE G YO OM GR MEETTR RO OU RIIC UPP:: PPLLY CSS A AN ND D BBO OU UN ND DIIN NG G # PA1
Exercise Burpees
Reps 5 reps 3 sets
Type Plyometrics
PA2
Burpees extended
10 reps 3 sets
Plyometrics
PA3
LeapinBgroad Jump using cords *Drill Addendum PA3
10 total reps
Plyometrics
PA4
OnLeegged Bounding
20 yards 2 reps
Plyometrics
PA5
TwLoegged Bounding
20 yards 2 reps
Plyometrics
PA6
Speed Bounding
20 yards 2 reps
Plyometrics
PA7
10 reps Rim Touchers/Goalpost Touchers
Plyometrics
PA8
Vertical Jumps
10 reps
Plyometrics
PA9
Taps
10 reps 3 sets
Plyometrics
Notes/Coaching Points Standing in place jump as high as you can bringing knees to chest Standing in place jump as high as you can bringing knees to chest Put belt and cord on athlete 1, have coach or other athlete stand on cord and have athlete 1 jump as high and as far as possible. Have athletes bound from one leg to the other working on gaining distance. (can also do drill working on gaining height) Have athletes bound with two legs working on gaining distance. (can also do drill working on gaining height) Have athletes bound with two legs working moving as quickly as possible Have athletes jog up and try to touch rim or goalpost by taking off ; two legs, left leg, right leg; focus on taking off on landing flat rolling to balls of feet swinging drive leg up high and using arms to generate height Have athletes stand in place and jump as high as they can reaching to the sky Have athletes stand in place and jump high quickly tapping on wall or reaching
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
43
PA10 BoxJumping-two legs
10 reps
Plyometrics
PA11
20 yards 2 reps each leg
Plyometrics
PA12 BoxJumping-two legs *Drill Addendum PA12
5 sets
Plyometrics
PA13 ConeHops *Drill Addendum PA13
5 sets
Plyometrics
One legged hops
as high as possible and then recoiling and jumping consecutively for 10 reps Have athletes jump on to highest possible box they can handle with two legs or one and then have them step down and do it again Have athletes hop with on one leg covering 20 yards gaining as much distance as possible with each hop Set up three boxes of gradually higher boxes. Have athletes jump on each box then jump down then jump up on next box then jump down and then jump onto third and final box then jump down. Do 5 times Have 1 cone for each athlete, Athletes jump over cone side to side for 15 seconds and then rest. (variation athletes jump over cone front to back)
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
44
SSttaattioonn 22 FFoooott Q Quuiicckknneessss Each iexercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER RC CIISSEE G GR RO OU UPP:: BBaannaannaa H Drriillllss Huurrddllee D # BH1
Exercise Quick Feet
Reps 5 reps, over 10 hurdles 5 reps over 5 hurdles 5 reps
BH2
SprintinQguick Feet
BH3
GraduSapleed Development
BH4
Quick Jumps
5 reps
BH5
Side Stepping
5 reps
BH6
Accelerators
5 reps
BH7
GeaSrhifting *Drill Addendum BH7
5 reps
Type Quickness
Notes/Coaching Points Set up 10 Hurdles 5 feet apart, sprinting over and in between hurdles Quickness Set up 5 hurdles 10 feet apart sprinting over and in between hurdles Quickness Set up 5 hurdles setting up hurdle two , four feet away, hurdle three, 5 feet away, hurdle four, six feet away, hurdle five, seven feet away Quickness Set up 5 hurdles, 15 feet apart, running up to each hurdle, exploding upward and jumping over and then relaxing, and then sprinting to the next hurdle and perform the same thing through all five hurdles. Quickness Set up 10 hurdles five feet apart each running over each hurdles sideways Quickness/Speed Set up 3 hurdles 10 yards apart sprinting to each hurdle and then accelerating over the hurdle and running faster to the next hurdle and then accelerate over the next hurdle and sprint 10 hurdles Quickness/Speed Set up 4 hurdles 20 yards apart, run to the first, run over and sprint all out to the second hurdle,
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
45
BH8
Sprint-JumpSprint *Drill Addendum BH8
5 reps
Quickness
run over and coast to the third hurdle, run and over and sprint to the fourth hurdle, coast 10 yards to finish Set up 4 hurdles 10 yards apart, sprint to the first hurdle explode up and leap over first hurdle jumping off one leg (like a lay-up), then sprint to second hurdle and sprint over and run to third hurdle and jump over third hurdle and then sprint and run over fourth hurdle to finish
SSttaattiioonn 22 FFoooott Q Quuiicckknneessss//C Chhaannggee ooff D Diirreeccttiioonn Each exercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER GR RC RO OU CIISSEE G UPP:: Q Quuiicckk LLaaddddeerr SSeerriieess # QL1 QL2 QL3 QL4 QL5
Exercise One foot in Two foot in Three Feet in Four feet in Bunny hops
Reps 3 reps 3 reps 3 reps 3 reps 3 reps
QL6
Left leg hop
3 reps
QL7
Right leg hop
3 reps
QL8
Cutting *Drill Addendum QL8
10 reps
QL9
Forward Shuffling *Drill Addendum
3 reps
Type Quickness Quickness Quickness Quickness Quickness
Notes/Coaching Points One foot in each space Two feet in each space Three feet in each space Four feet in each space Bunny hop through each space Quickness Left leg hop through each space Quickness Right leg hop through each space Quickness/cutting Start on left side of space, Step in with right foot, then step in with left foot, then step out with right foot, then cut off right foot and move across space the opposite way Quickness/Cutting Start on left side, shuffle across space to right, when you get across
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
46
QL9
QL10 Backward Shuffling
3 reps
QL12 SlalomJumps *Drill Addendum QL12
3 reps
QL13 Backward Run
3 reps
space break and shuffle across the next space up, then break and repeat across the whole ladder Quickness/Cutting Same as forward shuffling except going backwards angling with hips Quickness/Cutting Start at left, jump across space touch left foot in space and right foot outside the space, come across the next space angling hips and touch right foot in space and left foot outside space, repeat throughout ladder Quickness Run backwards through each space, keeping hips low and eyes forward
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
47
SSttaattioonn 33 A Aggiilliittiieess Each iexercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER RC CIISSEE G GR RO OU UPP:: 33 C Coonnee D Drriillll # Exercise 3CD1 3 Cone Drill *Drill Addendum 3CD1
3CD2 Backward 3 Cone Drill
Reps 5 reps
5 reps
Type Agility/Quickness
Agility/Quickness
Notes/Coaching Points Run to second cone, break right and go towards third cone, wheel around third cone and sprint to second cone, break left and sprint to first cone/finish lone. *note stay low and make cuts sharp and accelerate off each cut Run backwards to second cone, sprint and wheel around third cone sprint back to second cone and turn and run backwards to first cone/finish *note stay low and make cuts sharp
SSttaattiioonn 33 A Aggiilliittiieess Each exercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER RC CIISSEE G GR RO OU UPP:: 44 C Coonnee D Drriillll # Exercise 4CD1 4 Cone Drill: sprint-shufflebackpedal-sprint Cones 10 yards apart *Drill Addendum
Reps 5 reps
Type Agility/Quickness
Notes/Coaching Points Start at first cone, sprint to second cone, break right and turn and shuffle to third cone, turn and backpedal to fourth
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4CD1
4CD2 4 Cone Drill: Sprint-SprintSprint-Sprint Cones 10 yards apart *Drill Addendum 4CD2
Agility/Quickness 2 reps breaking right, 2 reps breaking left
4CD3 4 Cone Drill: Backpedal-SprintSprint-Backpedal *Drill Addendum 4CD3
Agility/Quickness 2 reps breaking right, 2 reps breaking left
4CD4 4 Cone Drill: Call out #’s *Drill Addendum 4CD4
5 reps
Agility/Quickness
cone, break and sprint to first cone. *Stay low and make cuts sharp and accelerate off each cut Start at first cone, sprint to second cone, break right and sprint to third cone, break right and sprint to fourth cone, break right and sprint to first cone. (can also be done in opposite direction breaking with all lefts) *note stay low and make cuts sharp Same as other drills but you backpedal to cone 2 then sprint to cone 3 then sprint to cone 4 then backpedal to cone 1 *note stay low and make cuts sharp Sprint to # called start at cone one.
SSttaattiioonn 33 A Aggiilliittiieess Each exercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER RC CIISSEE G GR RO OU UPP:: PPrroo A Ruunn Aggiilliittyy SShhuuttttllee R # Exercise PASR1 ProAgility Shuttle Run *Drill Addendum PASR1
Reps 5 reps
Type Agility/Quickness
Notes/Coaching Points Set three cones five yards apart. Have athlete start at cone 2, sprint to cone three, break sprint back to cone one, break, sprint back to cone 2. *note stay low and
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49
PASR2 ProAgility Shuttle Shuffle Run
5 reps
Agility/Quickness
make cuts sharp, short steps before break and be under body Same as above, but with shuffling. *note stay low and make cuts sharp, short steps before break and be under body
SSttaattiioonn 33 A Aggiilliittiieess Each exercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER RC CIISSEE G GR RO OU UPP:: IIlllliinnooiiss D Drriillll # ID1
Exercise Illidnroiilsl *Drill Addendum ID1
Reps 3 reps
Type Agility/Quickness
Notes/Coaching Points You need 8 cones, see graph for setup. Start at cone one, sprint to cone two, cut and wheel around to cone 3, cut and run in and out of cone 4, 5, and 6 and then wheel and cut and run in and out of cone 5, 4, and 3 and then wheel around and sprint to cone 7 and then cut and wheel around and sprint to cone 8 for the finish.
SSttaattiioonn 33 A Aggiilliittiieess Each exercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER RC CIISSEE G GR RO OU UPP:: TT--TTeesstt # TT1
Exercise T-Test *Drill Addendum
Reps 3 reps
Type Agility/Quickness
Notes/Coaching Points You will need 4 cones: Start at Cone 1 sprint
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50
TT1
to cone two, pivot and shuffle to cone 3 shuffle back to cone 4, shuffle back to cone 2, pivot and backpedal to cone 1/finish
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51
SSttaattioonn 44 SSppeeeedd D Deevveellooppm meenntt Each exercise is labeled and corresponds to the work out above unless otherwise notedi. EEX XEER RC CIISSEE G GR RO OU UPP:: SSpprriinntt C Coorrddss # SC1
Exercise Overspeed/Power Speed *Drill Addendum SC1
Reps 3 reps each way
Type Speed
Notes/Coaching Points Start at one cone let partner sprint for 7-8 yards then you chase, run for 30 yards, do three reps then switch with you pulling and partner chasing
SSttaattiioonn 44 SSppeeeedd D Deevveellooppm meenntt Each exercise is labeled and corresponds to the work out above unless otherwise noted. EEX XEER RC CIISSEE G GR RO OU UPP:: SSpprriinntt SSlleeddss # SD1
Exercise Power Development
Reps Type Speed/Power 5 reps Add weight to sled as necessary
Notes/Coaching Points Start from Football or standing start, explode and sprint for 20 yards (can do variation with 10 yards, 30 yards, 40 yards, or 50 yards)
SSttaattiioonn 44 SSppeeeedd D Deevveellooppm meenntt Each exercise is labeled and corresponds to the work out above unless otherwise noted. EXERCISE GROUP: Speed Chutes EXERCISE GROUP: Speed Chutes # Exercise Reps Type Notes/Coaching Points SCH1 Small Chutes 5 reps Speed/Power Start from Football or standing start, explode and sprint for 30 yards (can do variation with 40 yards, 50 yards, 60 yards, 80 yards, 100 meters, 150 meters) SCH2
Big Chutes
5 reps
Speed/Power
Start from Football or
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52
standing start, explode and sprint for 30 yards (can do variation with 40 yards, 50 yards, 60 yards, 80 yards, 100 meters, 150 meters)
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53
Sprinting, Sprint Mechanics, Speed Training, and Speed Conditioning: 57 - 72
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54
5. Sprint Development/Speed Development
SSpprriinntt D Deevveellooppm meenntt//SSppeeeedd D Deevveellooppm meenntt//SSpprriinntt M Meecchhaanniiccss The Speed Workouts below are meant to be used with discrection. If athlete is having trouble finishing workout, adjust workout to their ability levels. The key point with sprinting are below: Schuman’s Speed Center Sprinting System Includes: 1. Head is upright 2. Eyes straight ahead 3. Toes straight ahead or slightly inward 4. Back should be upright and slightly arched 5. Shoulders rotate with elbows at 90 degrees (pick your pockets) 6. Wrists should be loose and whip with arm action (hands should not go higher than shoulders) 7. Feet should be planted directly under the hips (legs have cycle action) 8. Legs and Knees should drive forward not up 9. Knees should be fully extended on follow through 10. On recovery leg should paw ground on contact 11. Feet should be dorsi-flexed and r unning on balls of feet (not toes)
The key point with starting for the 40 yard dash or any speed test are below: Schuman’s Speed Center Starting System Includes: 1. Drive leg should be positioned 4 inches to no more than 9 inches from starting line 2. Hand opposite of drive leg should be as close to the line as possible and turned outwards, and on fingertips 3. Back Leg should be positioned with front of foot even with back foot of drive leg and should legs should be shoulder width apart 4. Hand opposite back leg should be back and behind hips 5. Weight should be on balls of feet and y ou should fee like a cheetah coiled and ready to explode 6. Body should be positioned with head down and weight going slightly forward 7. Shoulders should be in front of body and slightly leaning forward ready to explode 8. On takeoff, you should drive back arm forward and drive off front leg 9. Drive out low and hard and explosive (stay low) 10. You should explode gaining ground with fast, driving steps 11. Keep head down and let body slowly raise itself up (do not raise yourself up) 12. Keep Driving forward with arm pumping
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55
TTrroouubbllee S Shhoooottiinngg S Spprriinnttiinngg M Meecchhaanniiccss Below are Flaws in Sprinting Mechanics that Our Instructors Must Learn to Progress: Arm Action: If the athlete runs with tense arms, have them practice loose, swinging movements from a standing position. Remember to have t hem swing from the shoulder and keep the arms relaxed and at approximately 90° of flexion at all times. Think about picking your pocket! Although the arms work in opposite direction to the legs, they must be coordinated with the action of the legs for maximum sprinting efficiency. Body Lean: The athlete’s body should have a slight forward lean (no more than 4-6°). It is important to note that the angle of lean comes from the ground and not from the waist. The lean is caused by displacing the athlete’s center of gravity in the direction they are running and leaning and bending from the waist will interfere with the correct mechanics of sprinting. Foot Contact: Run on the balls of your feet! DO NOT RUN UP ON YOUR TOES!!! The toes offer no power or stability to the runner and if they run on their toes, they will not be able to run fast. Instead, have them stay on the balls of their feet and paw and push the ground, but don’t reach and pull toward the ground. Never reach your foot to the ground to sprint! Overstriding: Don’t have them reach and overstride to increase stride length, but rather have them paw and push the ground and let the foot land underneath the center of gravity. Any placement of the foot in front of the center of gravity will cause "braking forces" that will result in the body slowing down. Focus on cyc ling action of sprinting. The right stride for the right body is the most effective and efficient way to sprint. Understriding: Don’t take short choppy steps. Remember that quality sprint speed is a combination of stride length and stride frequency and one does not replace the other. Tension: Don’t try to power through a race or sprint effort. To run fast, stay relaxed, keep a loose face, hands, and body, running tight will slow you down.
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
56
W Woorrkkoouuttss ffoorr SSppeeeedd C Caam mpp SShhoorrtt SSppeeeedd Each exercise is labeled and corresponds to the work out above unless otherwise noted. # SS1
Exercise Starts
Reps 5 reps
Type Quick Speed
SS2
Flying Sprints
8 reps
Quick Speed
SS3
40 yard dashes
8 reps
Quick Speed
SS4
60 yard dashes
8 reps
Quick Speed
SS5
Sprint Ladder
SS6
Accelerators
25, 40, 50, Quick Speed 60, 75 meters 6 reps, 75 Quick Speed meters
SS7
Sprint Relays
5 sets-40 yards
Quick Speed
SS8
Short Suicides
5 sets-
Quick Speed
Notes/Coaching Points Concentrate on driving out low and hard Jog 10 yards then hit starting line and sprint 30 yards (variations can be done with 40, 50, 60, 70, 80, 90 yard sprints From starting or rolling position From starting or rolling position From starting or rolling position Sprint to first 25 meters, sprint harder to next 25 meters, and sprint harder to final 25 meters. * lift knees and drive arms harder through each 25 meters 4 to a team, sprint 40 yards tag teammate he sprints 40, tag teammate, he sprints 40, tag teammate, he sprints 40 to finish. Time teams and let team know who ran fastest 5 yards up and back, 10 yards up and back, 15 yards up and back, 20 yards up and back
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57
C Coonnddiittiioonniinngg SSppeeeedd D Deevveellooppm meenntt Each exercise is labeled and corresponds to the work out above unless otherwise noted. # Exercise Reps Type Notes/Coaching Points CS6 150 meter 8 reps Speed From Starting or Rolling dashes Conditioning Position CS7 200 meter 6 reps Speed From Starting or Rolling dashes Conditioning Position CS8 300 meter 4 reps Speed From Starting or Rolling dashes Conditioning Position From Starting or Rolling CS9 Low to High 50,100,150, 200, Speed 250 Conditioning Position Sprint Ladder From Starting or Rolling CS1 High to Low 250,200,150,100, Speed 50 Conditioning Position 0 Sprint Ladder CS1 300 yard 2 sets of 2 reps Speed 60 yards up 60 back 60 up 1 shuttle test Conditioning 60 back 60 up. 2 minute break run shuttle test again Time shuttles and give results CS1 Suicides Speed 50 yards up and back, 75 3 reps 2 Conditioning yards up and back, 100 yards up and back CS1 3
Long Relays
3 reps
Speed Conditioning
CS1 4
Touchdown Drive Test
1 set
Speed Conditioning
CS5
1 set Soccer/ Lacrosse/ Field Hockey Conditioning test
Speed Conditioning
200 yards (meters) relays with 2 members to a team, each team member runs tags next team member to finish. Time teams and give results 10- 40 yard with 30 second rest in between each dash. Time each one then add up times and divided by best time*10 {Sum=(sprint 1+sprint 2+3+4+5+6+7+8+9+10)/(B est 40*10) } 15- 30 yard with 20 second rest in between each dash. Time each one then add up times and divided by best time*10
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58
CS6
1 set Basketball Conditioning Test
Speed Conditioning
{Sum=(sprint 1+sprint 2+3+4+5+6+7+8+9+10+11 +12+13+14+15)/(Best 30*15) } 20- 20 yard dashes with 10 second rest in between each dash. Time each one then add up times and divided by best time*10 {Sum=(sprint 1+sprint 2+3+4+5+6+7+8+9+10+11 +12+13+14+15)/(Best 30*15) }
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6. Sport Specific Drills Each exercise is labeled and corresponds to the work out above unless otherwise noted.
F Fiirrsstt SStteepp W Woorrkk F Foooottbbaallll #
Exercise
Reps
Type
FBFS1 Stance Explosion
10 reps
First Step
FBFS 2 FBFS 3 FBFS 4
Back Step
10 reps
First Step
QB drop
5 reps
First Step
DB Break
5 reps
First Step
FBFS 5
LB First Step
5 reps
First Step
Notes/Coaching Points One step, 5 yards and 10 yard variations For Lineman pass sets 3 step, 5 step, 7 step drop DB or WR start from Stand still or stance and breaks forward or off line ( for DB’s Variation can be to back pedal) Linebacker step to hole from stance (variation can retreat into drop)
F Fiirrsstt SStteepp W Woorrkk LLaaccrroossssee//F Fiieelldd H Hoocckkeeyy//SSoocccceerr #
Exercise
Reps
Type
LFS1
Jab left Sprint Right
5 reps
First Step
Notes/Coaching Points Jab step to left and then dart/sprint to right cone 10 yards (do opposite where jab right and sprint to left 10 yard)
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LFS2
Defend and Move
5 reps
First Step
Defend Cone 2 seconds and then sprint to next cone 5 yards away
Reps
Type
BBFS1 Fake Left Go Right
5 reps
First Step
BBFS2 Defend and Move
5 reps
First Step
Notes/Coaching Points Step to left and sprint back to zone area on right 5 -10 yards Defend Cone 2 seconds shuffle and then sprint to next cone 5 yards away
Exercise
Reps
Type
BSFS1 Break Left, Break Right
5 reps
First Step
BSFS 2
5 reps
First Step
Reps
Type
5 reps
First Step
F Fiirrsstt SStteepp W Woorrkk B Baasskkeettbbaallll #
Exercise
F Fiirrsstt SStteepp W Woorrkk B Baasseebbaallll//SSoofttbbaallll f #
Break up, Break Back
Notes/Coaching Points On command break to left 5 yards and then on command break to right Same as above but break forward 5 yards or break back 5 yards
F Fiirrsstt SStteepp W Woorrkk V Voolllleeyybbaallll #
Exercise
VBFS1 Step and Jump
Notes/Coaching Points Set up two cones 3 yards apart, Athlete
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61
VBFS2 Break up, Break Back
5 reps
First Step
Exercise
Reps
Type
FBCB1 Weaver Drill *Drill Addendum FBCB1
5 reps
Cutting and Breaking
FBCB2 Run, Backpedal, Run
5 reps
Cutting and Breaking
FBCB3 DB Agility Drill
3 reps
Cutting and Breaking
must sprint to cone two, get themselves gathered in Volleyball Spike or Blocking position and and jump as high as possible Same as above but break forward 5 yards or break back 5 yards
C Cuuttttiinngg aanndd B Brreeaakkiinngg F Foooottbbaallll #
*Drill Addendum FBCB3
Notes/Coaching Points Set up 6 cones, weave in and out of cones breaking off outside foot Set up 2 cones 10 yards apart, start from farthest cone, sprint forward when get to cone backpedal, when come to back cone run forward Set up 5 cones, three in front and two in back. Set the two in front 5 yards apart, set the three in back 5 yards apart
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
62
C Cuuttttiinngg aanndd B Brreeaakkiinngg B Baasskkeettbbaallll #
Exercise
Reps
Type
BBCB1 Weaver Drill *Drill Addendum BBCB1
5 reps
Cutting and Breaking
BBCB2 Shuffle, Run, Shuffle
5 reps
Cutting and Breaking
Notes/Coaching Points Set up 6 cones, weave in and out of cones breaking off outside foot Set up 2 cones 10 yards apart, start from farthest cone, Shuffle toward first cone, when get to cone turn and run back, when get to cone shuffle back to first cone.
C Cuuttttiinngg aanndd B Brreeaakkiinngg LLaaccrroossssee//F Hoocckkeeyy//SSoocccceerr Fiieelldd H #
Exercise
Reps
Type
LCB1
Weaver Drill *Drill Addendum LCB1
5 reps
Cutting and Breaking
LCB2
Shuffle, Run, Shuffle
5 reps
Cutting and Breaking
LCB3
Skill Athlete A gility
3 reps
Cutting and
Notes/Coaching Points Set up 6 cones, weave in and out of cones breaking off outside foot Set up 2 cones 10 yards apart, start from farthest cone, Shuffle toward first cone, when get to cone turn and run back, when get to cone shuffle back to first cone. Set up 5 cones,
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63
Breaking
Drill *Drill Addendum LCB3
three in front and two in back. Set the two in front 5 yards apart, set the three in back 5 yards apart
C Cuuttttiinngg aanndd B Brreeaakkiinngg V Voolllleeyybbaallll #
Exercise
Reps
Type
VBCB1 Step, Sprint, Jump
5 reps
VBCB2 Shuffle, Run, Shuffle
5 reps
Notes/Coaching Points Cutting and Set up 4 cones, Breaking Cone #1 is set up 1 yard from Cone #2, Cone #2 is 3 yards from Cone #3, and Cone # 3 is 2 yards from Cone #4. Athlete Steps to cone #2, sprints to cone #3, gathers themselves and jumps like a block or spike at cone #4 Cutting and Set up 2 cones 10 Breaking yards apart, start from farthest cone, Shuffle toward first cone, when get to cone turn and run back, when get to cone shuffle back to first cone.
M Miirrrroorriinngg F Foooottbbaallll #
Exercise
FBCB1 One on One Mirroring-Shuffling
Reps
Type
5 reps
Mirroring
Notes/Coaching Points Set up two cones 5 yards apart, two
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64
FBCB2 One on One Mirroring-Sprinting
5 reps
Mirroring
FBCB3 DL/OL Blitz and Block Mirror Drill
3 reps
Mirroring
people work together and mirror each other shuffling. Line up opposite of each other one guys picks a path and sprints and the other person mirrors him staying in his hip pocket. 5 seconds of mirroring Have DL Lineman line up in stance and blitz within two cones, OL must mirror DL without engaging him
M Miirrrroorriinngg B Baasskkeettbbaallll #
Exercise
Reps
Type
BBM1
One on One Mirroring-Shuffling
5 reps
Mirroring
Reps
Type
5 reps
Mirroring
Notes/Coaching Points Set up two cones 5 yards apart, two people work together and mirror each other shuffling.
M Miirrrroorriinngg LLaaccrroossssee//F Fiieelldd H Hoocckkeey//SSoocccceerr y #
Exercise
FBCB2 One on One Mirroring-Sprinting
Notes/Coaching Points Line up opposite of each other one guys picks a path and sprints and the other person mirrors him staying in his hip pocket. 5 seconds of
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65
mirroring
BBM1
One on One Mirroring-Shuffling
5 reps
Mirroring
Set up two cones 5 yards apart, two people work together and mirror each other shuffling.
M Miirrrroorriinngg V Voolllleeybbaallll y #
Exercise
Reps
Type
VBM1
Shuffle-Jump Mirroring
5 reps
Mirroring
6.
Notes/Coaching Points Set up two cones 5 yards apart, two people work together and mirror each other shuffling and then have one athlete leap to spike and have the other athlete set up to block. 5 reps each then switch
Warm-Down
FFiinnaall W Waarrm mD Doow wnn Get in Circle and Perform Stretches that will cool down the athlete and loosen them up for the next day of training. Each exercise is labeled and corresponds to the work out above unless otherwise noted. # Exercise Reps Type Notes/Coaching Points WD1 Side Groin Stretch Each Leg 20 Static Move to the right to seconds Stretching stretch the groin then to the left
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WD2
Hip Flexor Stretch
Each Leg 20 seconds
WD3
Partner Hamstring Stretches
Each Leg 20 seconds
WD4
Partner Quad Stretches
Each Leg 20 seconds
WD5
Calf Stretches
Each Leg 20 seconds
WD6
Arm Circles
WD7
Back Stretches
Both Arms at a time 20 seconds, one arm at a time 10 seconds One Knee, Two Knee-10 seconds each
WD8
Supermans
10 seconds 2 reps
Static Step with one leg in front Stretching and other leg extended back stretch top part of quadriceps (hip flexor) Static Partner up and person Stretching one puts leg up while the second person holds the leg to stretch hamstrings and then switch: (substitute exercise is the hurdlers stretch for hamstrings) Static Partner up, one person Stretching leans on the other while the first person gently pulls their ankle behind their leg to stretch quad and then switch: (also can be done without partner which teaches balance as well) Static Lean against wall, Stretching person, or ground and stretch the back of the lower leg by slowly leaning against the wall and flexing the ankle Dynamic Bring arms slowly in a Stretching circle rotating them back and forth
Static Lay on back and slowly Stretching bring one leg to chest and hold and then two legs to chest and hold Dynamic Lay on stomach, slowly Stretching raise upper back and head while keeping abdomen, legs, and torso on ground, then hold. * note do very slowly
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67
Exercise Diagrams, Appendix & Descriptions: 72 - 97
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7. Drill Addendums
D Drriillllss aanndd A Assssoocciiaatteedd D Diiaaggrraam mss A m Addddeenndduum TThhiiss aaddddeenndduum m iiss ffoorr ddrriillllss tthhaatt m maayy nneeeedd ttoo bbee eexxppllaaiinneedd w wiitthh ppiiccttuurreess.. TThheessee ppiiccttuurreess aarree aa vviissuuaall aaiiddee ffoorr ssoom e b o e d f t i h n e d r i l l s d e s c r i me of the drills described in tthhee pprrooggrraam m..
IInncclluuddeess:: 1. DW1/ DW2-Side Swings/Front Swings 2. PA3-Leaping Broad Jumps Using Cords 3. PA12-Box Jumping-Two Legs 4. PA13-Cone Hops 5. BH7-Gear Shifting 6. BH8-Sprint-Jump-Sprint 7. QL8-Cutting/Breaking 8. QL9-Forward Shuffling 9. QL12-Slalom Jumps 10. 3CD1-3 Cone Drill 11. 4CD1-4 Cone Drill 12. 4CD2-4 Cone Drill-Variation 13. 4CD3-4 Cone Drill-Variation 14. 4CD4-4 Cone Drill- Call out # Variation 15. PASR1-Pro Agility Shuttle 16. ID1-Illinois Test/Drill 17. TT1-T-Test/Drill 18. SC1-Overspeed/Power Speed 19. FBCB1/BBCB1/LCB1-Weave Drill 20. FBCB3/LCB3-DB Agility Drill/Skill Athlete Agility Drill
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69
DW1 DW2
Side Swings & Front Swings
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70
PA3
Station 1 Plyos - Leaping Broad Jump For Distance & Height
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71
PA12
Station 1 Plyos - Box jumping 2 Legs
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72
PA13
Station 1 Plyos - Cone Hops
Hop Back & Forth Over Cones
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73
BH7
Station 2 Foot Quickness: Gear Shifting Banana Hurdles Series
Sprint Over Sprint Over Sprint Over Sprint Over Accelerate Accelerate Coast Run FINISH
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74
PH8
Station 2 Foot Quickness: Sprint - Jump - Sprint Banana Hurdles Series
Jump Over Run Over Jump Over Run Over Sprint To Sprint To Sprint To Sprint To FINISH
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75
QL8
Station 2 Quickness/Cutting Cutting/Breaking Sprint LR Cut
LR LR
Cut LR
Cut
LR LR
Cut
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76
QL9
Station 2 Quickness/Cutting Forward Shuffling
LR LR LR
LR
LR LR
LR
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77
QL12
Station 2 Quickness/Cutting Slalom Jump
L
L LR
Jump R Jump L Jump R Jump L
R
R
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78
3CD1
Station 3 Agilities 3 Cone Drill 5 Yards Right Hand Turn
Sprint Wheel Sprint
Sprint 5 Yards
Sprint
Start
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79
4CD1
Station 3 Agilities 4 Cone Drill 10 Yards Shuttle 10 Yards
Backpedal 10 Yards
Sprint
Sprint
Start Finish
10 Yards
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
80
4CD2
Station 3 Agilities 4 Cone Drill 10 Yards Sprint 10 Yards
Sprint
Sprint
10 Yards
Sprint
Start Finish
10 Yards
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
81
4CD3
Station 3 Agilities 4 Cone Drill 10 Yards Sprint 10 Yards
Backpedal
Sprint
10 Yards
Sprint
Start Finish
10 Yards
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
82
4CD4
Station 3 Agilities Call Out # & Sprint 10 Yards
#2
#3
10 Yards
10 Yards #4
#1 10 Yards
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
83
PSR1
Station 3 Agilities Pro Agility Shuttle Run 5 Yards
5 Yards #1
Sprint
#2
Sprint
#3
Start
Start at Cone #2 #1 - Sprint to Left Touch #2 - Sprint Across to Cone #3 #3 - Sprint back to Finish Cone #2
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
84
ID1
Station 3 Agilities Illinois Test/Drill 30 Feet #2
#1
Start #6
#4
#5
#7
#3
#9
30 Feet
Finish
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
85
TT1
Station 3 Agilities T-Drill 5 Yards
5 Yards #3
Shuttle #2
#4
Sprint 10 Yards
Backpedal
Finish
Shuttle
#1
Start
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
86
SC1
Station 4 Speed Development Over Speed Power Speed
Sprint
Sprinting
Over Speed
Under Speed Power
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
87
FBCB1 BBCB1 LCB1
Station 4 Sport Specific Drills Cutting & breaking Weave Drill Break
Break Sprint
Break
• Stay low on breaks • Keep your hips underneath you • Break off outside foot
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
88
FBCB3 LCB3
Station 4 DB Agility Drill Skill Athlete Agility Drill 5 Yards 5 Yards
Turn & Run
Backpedal
Backpedal
Sprint
Sprint
5 Yards
On Command Sprint Forward
5 Yards
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
89
Sprint Test Assesments and Tracking: 88 - 96
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
90
Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com
[email protected] Developing Sport Specific Speed for Athletic Superiority!
Beginni g Sprinting Beginning Sprinting Assessments Assessments SPRINT TECHNIQUE POINTS: Athlete Name: Athlete Sport: Athlete Age: Athlete Gender: Athlete Name
Schuman’s Speed Center: Sprinting Assessment Guidelines
Rating: What Can Be Rate 1-5 with: Improved? (write notes here) • 1 Needs to Change • 2 Make more than 3 corrections
• 3 Make 2-3 corrections • 4 Make one correction • 5 Perfect form 1. Head is upright
Write in here your initial impressions of athlete from doing assessments.
2. Eyes straight ahead 3. Toes straight ahead or slightly inward 4. Back should be upright and slightly arched
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
91
5. Shoulders rotate with elbows at 90 degrees 6. Wrists should be loose and whip with arm action 7. Feet should be planted directly under the hips 8. Legs should move forward not up 9. Knees should be fully extended on follow through 10. On recovery leg should paw ground on contact 11. Feet should be dorsi-flexed and running on balls of feet (not toes)
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
92
Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com
[email protected] Developing Sport Specific Speed for Athletic Superiority!
Final Assessmentss Final Sprinting Sprinting Assessmen SPRINT TECHNIQUE POINTS: Athlete Name: Athlete Sport: Athlete Age: Athlete Gender: Athlete Name
Schuman’s Speed Center: Sprinting Assessment Guidelines
Rating: Rate 1-5 with: • 1 Needs to Change • 2 Make more than 3
What Has Changed and What Has Improved? (write notes here)
corrections • 3 Make 2-3 corrections • 4 Make one correction • 5 Perfect form 1. Head is upright
Write in here your final impressions of athlete from doing assessments. What has improved, stayed the same and what should athlete continue to work
2. Eyes straight ahead 3. Toes straight ahead or slightly inward 4. Back should be upright and slightly arched
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
93
on?
5. Shoulders rotate with elbows at 90 degrees 6. Wrists should be loose and whip with arm action 7. Feet should be planted directly under the hips 8. Legs should move forward not up 9. Knees should be fully extended on follow through 10. On recovery leg should paw ground on contact 11. Feet should be dorsi-flexed and running on balls of feet (not toes)
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
94
Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com
[email protected] Developing Sport Specific Speed for Athletic Superiority!
Athlete sting Testing Athlete Beginning Beginning T All All Sports Sports Athlete Name: Athlete Sport: Athlete Age: Athlete Gender: Athlete Name
Times or Distance
Schuman’s Speed Center: Athletic Tests
What Can Be Improved? (write notes here)
40 Yard Dash
Write in here your initial impressions of athlete from doing assessments.
20 Yard Dash (timed as a split of the 40 yard dash) Vertical Jump Standing Broad Jump Pro Agility Shuttle 3 Cone Drill
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
95
Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com
[email protected] Developing Sport Specific Speed for Athletic Superiority!
Athlete al Testing Final Athlete Fi Testing All All Sports Sports
Athlete Name: Athlete Sport: Athlete Age: Athlete Gender: Athlete Name Write in here your Final impressions of athlete from doing testing.
Schuman’s Speed Center: Athletic Tests
Times or Distance
Beginning Test Times or Distance
Improvement
40 Yard Dash 20 Yard Dash (timed as a split of the 40 yard dash) Vertical Jump Standing Broad Jump Pro Agility Shuttle 3 Cone Drill Sport Specific Tes t: (List Test) Sport Specific Tes t: (List Below) Sport Conditioning Test: (List Below)
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
96
Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.
97
Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com
[email protected] Developing Sport Specific Speed for Athletic Superiority!
David Schuman, Founder Schuman’s Speed
[email protected]
As owner and founder of Schuman’s Speed Center, David has trained over 1000 athletes in speed, quickness and agility training and has trained numerous collegiate, pro and top scholastic athletes. His athletes and students have competed at the highest levels and have trained with him to become faster and stronger. His team training with Saddle Brook High School and Saddle Brook Recreation Football has netted two of the quickest and most talented programs in North Jersey. Both teams will be competing this year for league and state championships. He has trained numerous all –state and all-county athletes in softball, baseball, track and field, football, field hockey, basketball and soccer. His collegiate athletes all tested in 2003 in the top 5% of their associated position in their sport.
David has been a highly successful athlete and coach. As a coach David is currently an assistant on Saddle Brook HS 10-1 football state semi-final and league championship team. His defensive backs led the league with 21 interceptions and had several athletes make all-state, all-county, and all-league teams. He is also the associate head coach of track at Saddle Brook, having help led the boys to this years indoor county championships and his top girl athlete won the county championships in the pentathlon in 2003 and is second team all state in the triple jump.
As an athlete David prospered in high school and college. He was a starting linebacker on the University of Connecticut's nationally ranked football team and on the track has scored over 6400 points in the Decathlon in 2002. He was all-academic allYankee conference in football and received num erous athletic and student-athlete awards while at the University of Connecticut. In High School David was a State Champion High Hurdler and was nationally ranked in the Pentathlon. As a football player David was named First Team All-American by Bigger Faster Stronger Magazine in 1992 and was also named to several all-state, allcounty, and all-area teams. David has a master’s degree from the University of Connecticut and is currently studying for a second master’s in Physical Education and Biomechanics from the prestigious Columbia University’s, Teacher’s College. David's experience and knowledge has helped him to develop the best speed, power, weight lifting and conditioning program suited each athlete's need and their sport.
