Developing Speed, Agility and QuicknessDeveloping Speed, Agility and QuicknessA hands on presentation for the novice teacher / coachA hands on presentation for the novice teacher / coach

Coach Mike Nitka Coach Mike Nitka MS, CSCS*D, FNSCA, RSCC*EMS, CSCS*D, FNSCA, RSCC*E

Presentation Goals Learn a basic program to build from When to teach SAQ in your PE class What to teach in an SAQ class How to incorporate SAQ into your after

school program Unify all PE/coaching staff with drills and

terminology

Muskego High School Southeast Wisconsin

Outside Milwaukee 1700 students D -1 Fall sports

FB, B&G VB, B-Soccer, G-Swim, G-Tennis, G-Golf

Winter sports B&G B-Ball, Wrestling, B-Swim

Spring sports B&G Track, Softball, G-Soccer, B-Tennis, B-Golf

Summer sports Baseball

Our Circuit Room 15 pieces

Push / Pull format

Electric timer with various preset intervals

Our Aerobic / Anaerobic Area 30 pieces Heart rate

monitors for each student FIRST BEAT

Flat screen TV

Our Strength / Power Area 6 squat racks

Our Strength / Power Area 6 platforms with bumpers

Our Strength / Power Area 6 Olympic benches

Our Strength / Power Area 2 sets of DB 3-120 lb 6 adjustable benches

Muskego Physical Education I have taught Physical Education for 35 years

We followed a very traditional P.E. curriculum Offered all team sports Offered recreational sports

Our department also offers current trends Yoga / Pilates Walk-fit Dance

At conferences I heard what others were doing: Improve fitness in athletes during class and after school Improve athletic performance in class and after school

Human Performance was developedA daily 50 minute class for a semester

Monday – Teach lifting technique Tuesday – Teach movement technique Wednesday – Teach lifting technique Thursday – Teach movement technique Friday – Teach lifting technique

Our after school program Is held Monday through Thursday

From 2:40 – 4:00 (75-100 kids daily) Warm-up ***SAQ Train Flexibility

So we teach the technique in class and train them after school

Weeks 1 through 4 If an after school speed / agility program is

combined with an after school strength program What type of speed / agility work should you do week 1-4?

NONE! Speed training at this time takes away from the recovery ability

for strength / power / muscle gains Do you want them strong or not? Do you want them powerful or not? Do you want them to develop muscle size or not?

No speed / agility during the first four weeks !

Pre-testing during weeks 1-4? Why are you testing?

What gets measured gets improved!

Hand held versus electronic timing? Surfaces available for testing

Inside options Outside options

Who is doing the testing? An experienced coach paired with a novice coach and

average the two times

Volunteers please

A Basic Warm-up

Drill # 1 High knee run – focus on lifting the knees and arm mechanics.

Drill # 2 Butt kickers – focus on heels contacting the butt

Drill # 3 Forward lunge attempting to touch their elbow next to their in-step

Drill # 4 Over / Over – Under / Under

Drill # 5 Walking or skipping toe touches

Drill # 6 Build-ups – observe their running mechanics

This drill leads you into our speed or agility workout

Basic Speed Drill ChoicesTeach these during class weeks 1- 4

Wall – legs and arms Falling build-ups (Gears) Position start & stop– 2

pt. Form start & stop– 3 pt. Flying 10’s,20’s,30’s Power skips (height) Power skips (distance)

Harness routine Hurdle jumps – FW / Lateral

Begin Speed DrillsWeek 5 - Monday and Wednesday Monday

Build-ups – 2 reps Form starts (3-pt.) – 4 Position starts (2-pt.) - 4 Flying 10’s – 2 Power skips (height) - 2 Power skips (distance)-2

Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 10’s - 3 Power skips (height) - 2 Power skips (distance)-2

Speed DrillsWeek 6 – Monday and Wednesday Monday – add reps

Build-ups – 3 reps Form starts (3-pt.) – 4 Position starts (2-pt.) - 4 Flying 10’s – 3 Power skips (height) - 2 Power skips (distance)-2

Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 10’s - 4 Power skips (height) - 3 Power skips (distance)-3

Speed DrillsWeek 7 – Monday and Wednesday Monday –new drills

Build-ups - 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 20’s - 2 Power skips (height) - 2 Power skips (distance)-2 *Harness tow routine -1

Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) -4 *Flying 20’s – 3 Power skips (height) - 2 Power skips (distance)-2 *Harness tow routine - 2

Basic Agility Drill ChoicesTeach these in class weeks 1- 4 as well

Ladders if you have them FW over ankles with arms FW over knees with arms Lateral over ankles with arms

Mini Hurdles Two in over and back FW / BW In & out 2 foot lateral jumps

Lines FW 2 foot skier jumps Right foot / left foot skier hops

Three cone (L-drill) Four cones 5 yds. apart

Sprint & cut-sprint & cut-sprint & cut-sprint

Sprint-shuffle-backpedal-shuffle

Backpedal-shuffle-sprint-shuffle

Pro-Agility

More Agility Drill ChoicesTeach these in class weeks 1-4

Sprint ladders (A through E) A.5-10-5, B.10-5-10, C.5-5-5, D.5-10-15,

E.15-10-5

Lateral shuffle or side run ladders (A through E) A. 5-10-5, B.10-5-10, C.5-5-5, D.5-10-15, E.15-10-5

Backpedal / Backward run ladder (A through E) A.5-10-5, B.10-5-10, C.5-5-5, D.5-10-15,

E.15-10-5

Begin Agility DrillsWeek 7 – Tuesday and Thursday

Tuesday Ladder – 3 reps Mini-Hurdle – 3

In and out Line jump – 4 Pro-Agility - 4 Three-Cone – 4

2 right, 2 left Sprint ladder – 4

A.1, B.1, C.1, D.1

Thursday Ladder – 3 reps Mini-Hurdle – 3

In and out Line jump - 4 Pro-Agility - 2 Three-Cone – 4

2 right, 2 left Sprint ladder – 2

A.1, B.1

Speed DrillsWeek 8 – Monday and Wednesday Monday

Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 20’s - 2 Power skips (height) - 2 Power skips (distance)-2 Harness routine - 2

Wednesday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) – 4 Flying 20’s - 4 Power skips (height) - 3 Power skips (distance)-3 Harness routine - 2

Agility DrillsWeek 8 – Tuesday and Thursday

Tuesday Ladder – 3 reps Mini-Hurdle - 3 Line jump – 4 Pro-Agility - 4 Three-Cone – 6

3 Right, 3 Left Sprint ladder – 8

A.2, B.2, C.2, D.2

Thursday Ladder – 3 reps Mini-Hurdle - 3 Line jump - 4 Pro-Agility - 3 Three-Cone – 4

2 Right, 2 Left Sprint ladder – 4

A.1, B.1, D.1, E.1

Speed DrillsWeek 9 – Monday and Wednesday Monday New drills

Build-ups - 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 30’s - 2 *Hurdle Hops - 2 Harness routine - 2

Wednesday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 30’s - 3 *Hurdle Hops - 4 Harness routine - 6

Agility DrillsWeek 9 – Tuesday and Thursday Tuesday

Ladder – 3 reps Mini-Hurdle – 3

Over and back Line jump - 4 Pro-Agility - 4 Four cone - 4 Sprint ladder – 2

D.1, E.1 Shuffle ladder – 2

A.1, B.1 Backpedal ladder – 2

A.1, B.1

Thursday Ladder – 3 reps Mini-Hurdle – 3

Over and back Line jump - 4 Pro-Agility – 2 Four cone - 4 Sprint ladder – 2

A.1, B.1 Shuffle ladder -2

C.1, D.1 Backpedal ladder -2

D.1, E.1

Speed DrillsWeek 10 – Monday and Wednesday

Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 2 Hurdle Hops - 3 Harness routine - 2

Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 3

Agility DrillsWeek 10 – Tuesday and Thursday

Tuesday Ladder – 3 reps Mini-Hurdle – 3

Lateral two foot jumps Line jump – 4 Four cone – 6

3 Right, 3 Left Sprint ladder – 5

A.1, B.1, C.1, D.1, E.1 Shuffle ladder – 3

A.1, D.1, E.1 Backpedal ladder – 3

A.1, D.1, E.1

Thursday Ladder – 3 reps Mini-Hurdle – 3

Lateral two foot jumps Line jump – 4 Four cone – 4

2 Right, 2 Left Sprint ladder – 2

D.1, E.1 Shuffle ladder – 4

A.2, B.2 Backpedal ladder – 4

A.2, B.2

Speed DrillsWeek 11 – Monday and Wednesday

Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 3 Hurdle Hops - 3 Harness routine - 2

Wednesday – add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 3

Agility DrillsWeek 11 – Tuesday and Thursday

Tuesday Ladder – 3 reps Mini-Hurdle – 3

In and out Line jumps - 4 Three cone - 6 Four cone – 6 Sprint ladder – 2

A.1, B.1 Backpedal ladder -2

D.1, E.1

Thursday Ladder – 3 reps Mini-Hurdle – 3

In and out Line jumps - 4 Three cone - 4 Four cone - 4 Sprint ladder – 3

A.1, C.1, D.1 Backpedal ladder – 3

A.1, B.1, C.1

Speed DrillsWeek 12 – Monday and Wednesday

Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 3 Harness routine - 2

Wednesday – add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 4

Agility DrillsWeek 12 – Tuesday and Thursday

Tuesday Ladder – 3 reps Mini-Hurdle – 3

In and out Line jumps – 4 Pro-Agility - 4 Three cone - 4 Sprint ladder – 1 each

A.1, B.1, C.1, D.1, E.1 Backpedal ladder – 1 each

A.2, D.2, C.1

Thursday Ladder – 3 reps Mini-Hurdle – 3

In and out Line jumps - 4 Pro-Agility - 3 Four cone - 4 Sprint ladder – 1 each

A.1, B.1, D.1, E.1 Backpedal ladder – 1 each

A.1, B.1, C.1

Post-Test Week 13 Same surface as pre-test Same coaches at each station Same timing device

Hand held Electronic

Compare results Any obvious individual or team

Weaknesses Strengths

Coach Nitka Joined the NSCA in 1988 Past chairman of the NSCA High School SIG Column editor Strength & Conditioning Journal Long time member of the NSCA conference

committee Strength & Conditioning Coach of the Year 1994 Twice elected to the NSCA Board of Directors Represented the NSCA in Canada, China and

Australia

Thank You Thank You Coach Mike Nitka MS, CSCS*D, RSCC*E, FNSCA Coach Mike Nitka MS, CSCS*D, RSCC*E, FNSCA

mike.nitka@muskegonorway.orgmike.nitka@muskegonorway.org