LJniversity of Miami

NATIOI{AL CWPIOI{S
1983, L987, L989, r99r

Spring Footbalt Coaches' Clinic

March 23-24' 2oo1
Greentree Practice Field
University of Miami campus

For Information call (305) 254-2563

University of Miami HolidaY Inn

1350 South Dixie HighwaY
Coral Gables, FL 33146
Telephone: (305) 667 -561 1
2001 University of Miami
Coachine Clinic Schedule

Friday, March 23,2001

8:30 A.M. .... Registration

9:30 .. Andreu Srvasey -- University of lvfiami

@asketball Gym)

10.30 .... ... Randv Shannon -- Unir-ersitv of Miami

(Basketball Gym)

I l:30 .. . ... ... FCA Luncheon - James Henderson

Five-Time World Bench Press Champion
G{echt Stanford Dining Hall)

1:30 John Harris - Ivfiami Jackson HS

(Basketball Gym)

2:30 UM Defensive/O{Iensive Drills on Field

3:15 ........ Practice (GreentreePracticeField)

5:45 ... ... .. . Official Welcome & Staff Introductions -- Lanv Coker
Universit-v of Vfiami @asketball G-vm)

6:00 ... ... .. . Alex Gibbs -' Denver Broncos

Assistant Head Coach (Basketball G-vm)
'
'7 '.15 .. . . .. .. World Sporting Goods Reception
faculty Club)

Saturday, ilIarch 21, 20Al

9:U0 A.fu{ .. Continental Breakfast (Hecht At}rletic Center Lobbv)

9:-:() . . .. Rob Chudzinski -- Unh'ersiq' of N{ranii

"Lnll Offense" G-vm)
@asketball

10:30 ... . rr,like Stoops - Uni*..ersifi' cf Okiahonrl

(Basketball Gym)

1l:3{) . .. Practice (Greentree Practice Field)

 SPEED
DEVE,LOPMEJ{T

ANDREU SWASEY
LINIVERSITY OF MIAMI

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 SPEED DEVELOPMENT FOR FOOTBALL

I. INTRODUCTION: "SPEED",'WHAT IS IT? THE ABILITy TO pERFORM AT

MAXIMUM SPEED FROM ALL ANGLES. IT IS A COMPLEX OF qUICKNESS,
POWER, STRENGTH, FORCE, COI.IDITION, FLEXIBLITY, TECHMeUE, AND -
lv{OST IMPORTANTLY C OORDINATION.

II. OVERVIEIV: THE FOLLOWING OUTLINE WILL DISCUSS METHODS AND

TECHNIQUES FOR DEVELOPING SPEED AhID SPEED RELATED
QUALITIES.
IT IS IMPORTANT THAT YOU FOLLOW SOME BASIC PRINCIPLES THAT WILL
ENI}IAhICE YOUR TRAINTi{G PROGRAM.

Iii. WARM-TIP IF YOU DO NOT }IAVE TIME TO PROPERLY WARM-UP, YOU DO

NOT HAVE TIME TO PROPERLY TRAIN. THIS IS TI{E MOST IMPORTANT
ASPECT OF SPEED DEVELOPMENT.

A. GENERAL-JOGGNG AND STRETCHI}{G

1. LOW IbITEhISITY LIMBERING-UP.
2. INCREASE BLOOD FLOW TO ALL JOINITS.
B. SPECIFIC
1. STRAIGHT AHEAD-TECHMQUE OzuENTED DRILLS.
2, LATERAL.MULTIDIRECTIONALDRILLS.

C. PRESCzuPTION _ 12 _ 15 iV{i}ilJTES TOTAL TIN{E, 4 _ 5 I,{N. FOR

GENIER{L, 8 - 1O FOR SPECIFIC.

ry. TECHIIIQUE: ry-IRYNG TO Rtlfi FAST REQUIRES GREAT COORDINATIOI.I

DRILLS ARE USED TO DEVELOP M,A.XIMT'N4 VELOCITY AND REINFORCE
PROPER RLIhTNING MECHAI.IiCS AT HIGH SPEED. THE ABILITY TO RLIN
RELA,X ANID RLibI AT FULL SPEED WITHOUT LOSING RLNhIINIG FOR}T

A. MOTOR. DRJLLS _ A STEP, F{I-KNEES, HA.,IT KICKS.

B. MOTOR DEVELOP: LEARNING TO PUT IT ALL TOGETHER;

COORDNATION: DOING iT zuGHT AND STRAIGHT AHEAD.

C. 6_ it) DzuLLS FOR 20 TO 40 YARDS, 4 - 5 TIMES PER WEEK.

V. STRENGTH TRAINING _ USED TO DEVELOP BOTH GENERAL AND SPECIFIC
STRENGTH FOR ACCELERATON AND MAXIMUM SPRINT SPEED.

A. FORCE PRODUCTION _ BENEFITS STARTING POWER, CHANGE OF

DIRECTION AND ACCELERATION.
1. SQUAT.
2. LLrl.lGE, STEP-UP.
3. HYPERS AND STIFF'-LEG DEAD LIFTS.

B. RATE OF FORCE PRODUCTION _ BENEFITS MAX SPEED

DEVELOPMENT.
1. CLEAN, CLEAhI & JERK ANID SNATCH FROM DIFFERENT
STARTING POSITIONS.

C. PRESCzuPTION _ LIFT AT LEAST THREE TIMES PER WEEK, 1 OR 2

TIMES DURINIG TESTING TIME.

VI. PLYOMETzuCS + MEDICNE BALL: ARE AN E,XCFLLENT METHOD OF

TRAINNG FOR NCREASNG EXPLOSIVE STRENGTH TO T'PPER&OWER
BODY MUSCLE JOINTS. THEY BOTH CAN BE PERFORMED WHILE
STANDNG, RL|.YNING Ai{D WITH BOXES.

A. SPEED AND QI'ICKNESS - EXCELLENT FOR DEVELOPING Qi.IICK,

EXPLOSIVE FOOT SPEED. FOCUS O}I MOVING AS QUICKLY AS
POSSIBLE, ANID AS SOON AS GROTIN-D CONTACT IS tv{ADE, Jl-l-N,IP
AGAN.
1. ROPE TL|i\4PNG,
2. zuCOCHETS * JLD,IPS FROM THE LEFT TO THE zuGH OVER A LNE.
WORK ONI THE BALLS OF YOIIR FEET.
3. SCISSORS - RAPID SKIPPNG OVER A LNE 1VFIILE MOVNG
LATERALLY N A STRAIGHT LINE.
4 TOE TAPS _ PLACE THE TOES OF ONE FOOT Oi.i A LOW BOX 4 TO
8 NCHES HIGH. I{OP TO ONIE SIDE, \YHILE REPLACNG THE TOES
WITH THOSE OF THE OTHER FOOT. IV{OVi.lt{G THE FEET AS FAST
AS POSSIBLE.

B. JLMP IN PLACE _ DEVELOPS POWER AND REACTIVE ABILITY IN TFIE

LEGS Ab{D TORSO. MEDITN4 NTENSITY.
1. POWER SKIP.
2. TUCK TLTMPS _ THROW ARMS INTO AIR AND PULL THE KNEES UP
INTO THE CHEST, GROLIND CONTACT IS MADE DIP AND LEAP
INTO THE AIR AGAIN.
 3' VERTICAL JLN4PS _ DIP AND JLTA4P AS HIGH
AS POSSIBLE WITH
otYq OUT I, 2, AND 3 STEP APPROACHES MAY ALSO BE
IMPLEMENTED.
4, STANDING LONG JUMPS _ WITH THE ARM OVER
HEAD, DIP AND
T'P AND EXTE',{D .i.ii'
JLN/TP. WHEN JIIIVIPING THROW THE ARMS
BODY INTO THE ???.
5. COMBO JLN4PS _ COMBTNING THE LF AND TJ,
THE ATHLETtr
WILL PERFECT EACH JIIMP ONE AFTER THE
OTHER. EXAMPLE:
START WITH LJ, TJ, LJ THEN SWITCH TO TUCK,
LONG, TUCK IiV
THE NEXT SET.
6. SQUAT JLMPS - DROP INTO % SQUAT posrrroN,
EXPLODE Ui)
AND JLD{P AS HIGH IN THE AIR AS POSSIBLE. LAND
SOFTLY ON.
T}iE BALLS OF THE FEET, SQUAT AND TLMP AGAIN.

C' MIILTIPLE JLMPS. DEVELOP POWER AhID REACTIVE

ABILITY IhI THE
HIPS, LEGS, AND TORSO. MEDIUM TO HIGH INTENSITY.
1. CONE HOPS * DIP AND JUIV{P OVER EACH CONE, AS SOON AS
CONITACT IS MADE WITH THE GROLTND, DIP AND
2. RUSSIAN HOPS - SQUAT AND JLMP VERTICALLY, NN{P AGAIN.
EMPAASIZNG
HEiGHT.
3. HURDLE JUMPS _ PLACE 5 TO iO HTIRDLES N{ A ROW
@3_4
FEET APART. JUMP OVER EACH HTIRDLE
4. DEPTH JLII4PS _ STANDING oI\i ToP oF A BoX 3 _ 4FEET
HIGH
WITH THE ARM AT SIDE, STEP OFF IN A CONTROLLED
FASHIO}I
DROP INTO A % SQUAT POSITIO}I, ANTD E)GLODE
UP AND J Ui\,lT,
AS HIGH I}I THE AIR AS POSSIBLE.

VII MEDICNE BI{]-L - CIRCUIT

A' POLYIV{ETRIC FoR yotrR uppER tsoDy JorNTS.

VIiI. AGILITY: AtsILITYTO CTIANGE DIRECTIONS AT MAXIMTN4 SPEED

WITHOIJT TF{E LOSS OF COJ\iTROL. RAPID CI{AJ{GE DIRECTIO},I
REQUii{ iii
QUICK A\ID EXPLOSIVE CONTRACTIO}{S OF TFIE }"{USCLE JONT,

A. REACT|VE AGILITY - STIMULUS GIVE}I BY A COACI{ OR TRANNG

PARTl\iER
1. TWO POINTS DRILLS.
2, FOTIR POINTS DzuLLS.
 B. PROGRAMMED AGILITY
1. CONES
2, BAGS
3, LADDER

IX. CONDITIONING: WHAT IS IT? TIMING, REST, PECKING AT THE RIGHT TIMN.
BASICALLY, IT IS WHAT YOUR ATHLETE HAS BUILT TIP TO. EXAMPLH:
YOUR WARM-IJP + STRENGTH TRAINING + POLYMETRICS ALL EQUAI- UP
TO YOTIR ATHLETE COI.IDITIONING TRAIIIING.

X. TESTNG: THIS WILL DETERMINE IF YOUR EXERCISE PRESCRIPTION IS

OPTIMAL. COMPARE RESULTS WITH ORIGINAL GOALS AND OBJECTIVES.
TAKE NOTES DURTNG TRAINING TO COMPARE WITH INFORMATION
COLLECTED DURING TESTING. MAINTAIN CONSISTENT TYPES OF TEST
AND TESTING CONDITIONS AND PLAN ONLY A SMALL AMOUNT OF
DIFFERENT TEST AT THE END OF TRAINING. BE SURE TO CONDUCT ALL
TEST DURNG THE SAME STAGE OF'TRAINING AND RAISE TESTNG
STAi{DARDS AS RESULTS IMPROVE EACH YEAR.

A. STRE}.IGTH: CLEAN, SQUAT AND BENCH.

B. E)GLOSTVE STRENGTH : VJ, SLJ AND/OR STJ.

C. ACCELERATION:20 OR 30 YD SPRNT.

D. ),I.LX. SPEED:20 * 30 \T. FLY-N.

E, E\DUR'\i\CE: 16 X40, 16 X 1101D.,2-3 X 300 SF{UTTLERLTT\{.

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