Strength of America, Inc.

1. Strength of America, Inc. Coaches Speed and Agility Clinic 2009

2. Goals of Clinic • More Productive Workouts • Testing your athletes • How to increase; Speed, Agility, and Power • Stretching is it necessary? • Hydration of your athletes

3. Myths in training young athletes • Stunt their growth • Can’t teach speed • They are just kids and special training takes the fun out of sports

4. Testing the Athletes • Look at the sport • The 1 Mile is not very effective for most athletes • Speed Tests • 10 yard • 20 yard • 40 yard • Agility Tests • Pro Agility • Power Tests • Vertical Jump • Broad Jump • Medicine Ball Throw

5. Testing Athletes (cont.) • Strength Tests • Squat hold • Push Ups • Flexibility Tests • Hamstrings – Sit against a wall • Lying Quadriceps • Crossover • Heel Wedge • Rotator Cuff • Chest Stretch

6. Warm Ups • Need to Reflect Goals of your athletes • What Type of Warm Ups • Traditional Warm Ups –Jog or Calisthenics • Don’t Waste time • Drills • Heel Walks • Heel Toe Walks • Arm Swings • High Knees • Heel Ups • Shuffle • Shuffle with Change of Direction • Form Sprints • Toe Punches • Mountain Climbers • Tennis Ball Drop

7. Mountain Climbers

8. Tennis Ball Drop

9. Power Development • What are Plyometrics • Bodyweight vs. Gravity • Training the Nervous system to react • Decrease the Potential for Injury • Improves Tolerance to the Stretch Loads • Improves Explosive Power and Reaction Time

10. Power Development (cont.) • Why “Plyometrics” make people nervous • Train Incorrectly • Not enough rest • Boxes too big – form first • Too much volume (Sets and Reps) • Technique Most Important

11. Power Development (cont.) • Sample Plyometrics • Broad Jump • Squat to Broad Jump • Broad Jump into Sprint • Bounding • Lateral Bounding • Split Squats • Rim Jumps • Line Jumps • Cone Jumps • Box Jumps • Ski Jumps Broad Jump into Sprint

12. Lateral Bounding

13. Ski Jumps

14. Split Squats

15. Agility Training • Being able to maintain speed and control while changing direction • Head movement and hip direction are critical • Rather than round a corner, explode

16. Agility Training (cont.) • Sample Drills • Cross Drills • Four Corner Drills • Ladder Drills • 1 In High Knees • 2 In High Knees • 2 in Lateral High Knees • Forward Slalom • Forward Shuffle • 1 In High Knee/Jump Sprint

17. High Knees 1 in

18. Lateral High Knees

19. Cone Jump into Sprint

20. Cone Jump Zig Zag

21. Sprint from Stomach

22. Flexibility • Is it Beneficial to perform Static Stretches • When should you Stretch • How long to Hold a Stretch • Seated toe touch • Modified Hurdle Stretch • Butterfly • Straddle • Crossover • Lying Quadriceps Stretch • Seated Toe touch • Rotator cuff • Chest Stretch

23. When working with Athletes • Limited Attention capacity • Demonstrations • Verbal (Brief, Concise Cues) • Be informative and motivational • Working with athletes of different level • Different levels of progression • From 2 legs to 1 leg • Body weight to add weights • Small box vs. large box • Form must be perfect before progressing to more difficult resistance or skill

24. Nutrition and the Young Athletewww.strengthofamerica.us • How often to eat • What to eat to prepare for training and games • Protein • Caffeine and Energy drinks • Hydration of your athlete • Water vs. Sports Drinks

25. Contact us at: • Strength of America, Inc. • (480) 219-0868 • www.strengthofamerica.us • strengthofamerica@cox.net • Speed and Agility Camps • Coaches Clinics • Speed and Agility Kit for your school • Questions anytime

26. With your help, we will change America, one athlete at a time!