Movement Efficiency and Speed, Agility & Quickness in
a Large Group SettingFrank Cremonese MS, CSCS, PES, CPT, CFL1
Health and Physical Education TeacherHead Strength and Conditioning Coach
Mt. Lebanon SDNHSSCA - PA Co-State Director
Thank You
Ground Rules
#1 - What is your Identity
Step 1: Establish Your Identity
● Who are you?○ Past ○ Present○ Future
● What makes you unique?● What are your reasons for doing what you do?
DRIVERS & PILLARS #2 - Create a Destination
LOWEST HANGING FRUIT #3 - What is your lowest hanging fruit?
● Rome not built in a day● Not always physical
○ Grouping○ Consistency ○ Culture / Encouragement
DRIVERS & PILLARS
PerformanceLogistics
Experience
PERFORMANCEScience/Art of Strength and Conditioning
● Joe Kenn (Carolina Panthers) - Tier System● Ethan Reeve (University of Tennessee at Chattanooga)
- Movements and priority of movements● Buddy Morris - Arizona Cardinals ● Jeremy Boone - Athlete by Design● NHSSCA - Coaches
PERFORMANCEWhat do we want out of our athletes?
● Size● Strength● Speed● Agility● Movement Efficiency
How do we get our athletes to the promiseland? (Language shapes culture)
CREATE ACTIONSValues that connect purpose and goals
● Do No Harm● Move Well● Move Strong● Move Fast● Thrive
SCREEN SYSTEMWhat does a movement screen Do?
● Focus on Fundamentals of movement.● May help to identify potential risk of injury● “Joint position dictates function”
INVISIBLE - VISIBLEShoulder
Overhead Flexion & External Rotation
Press Flexion & Internal Rotation
Hang Extension & Internal Rotation
Front Rack Flexion & External Rotation
INVISIBLE - VISIBLEHip
Squat/Hinge Flexion & External Rotation
Lunge/Run Extension & Internal Rotation
Pistol Flexion & Dorsiflexion
Logistics#1 Driver for all training sessions
● Total # of students● # of equipment● Current skill level● Time
Logistics - Big Mistake ● Wrong model for Lebo● Not being yourself
SPEED & AGILITY● Phase 1 - Movement Efficiency
○ Performance Prep (Warm Up)○ Mobility○ Tech Prep
■ OFP vs IFP○ Stiffness and Elasticity
■ Ladders● 6 Exercises - Planes of motion
■ Line Drills ○ Agility Development
■ Wheel, Radcliffe Shift, Hoop, Testing (5-10-5)○ WF Tumbling
SPEED & AGILITY● Phase 2 - Movement Skills
○ Performance Prep (Warm Up)○ Mobility○ Tech Prep
■ OFP vs IFP○ Stiffness and Elasticity
■ Plate Mobility (Line Drills on Plate)■ DE-Hurdle Drills
○ Agility Development■ Cones, Gyers Grid, Bag
○ Force Absorption■ Landing Drills
SPEED & AGILITY● Phase 3 - Force Production & Absorption
○ Performance Prep (Warm Up)○ Mobility○ Absorption
■ Box Step Outs○ Agility Training
■ OFP: Harness■ IFP - Sled
○ Reaction■ Boone Reaction Drills
SPEED & AGILITY● Phase 4 - Redirection & Reaction
○ Performance Prep (Warm Up)○ Mobility○ Stiffness
■ Jump Rope○ Agility Training
■ Loaded Agility Cords○ Reaction
LogisticsEx. Football 90 Athletes
Groupings
● Skill 1● Skill 2 ● Combo● OL/DL
Ex. 60 Athletes
Groupings
● A1 - A6○ Grouped by
leaders
Logistics Skills
● Form run● Backward run● Lateral shuffle● ¾ Run w/ set, set, release● Red light, green light● Line Progressions● Sprint / Backpedal / Sprint
● Competitive sprint race○ Baseline to foul line &
back○ Must touch line○ First to five○ Faults count
Experience What do you want your students to experience during class?
● Organization● Enjoyment● Misery● Overall Attitude● Destination
Experience What will your athletes remember?
● Skills / Drills● Connections ● Stories● Emotions
PROGRAM FUN
START - FINISHMovement Prep
● Form run● Backward run● Lateral shuffle● ¾ Run w/ set, set, release● Red light, green light● Line Progressions● Sprint / Backpedal / Sprint
START - FINISH
START - FINISH
