Florida State's "Never Look Back"

By Tom Shaw, FSU Speed and Conditioning Coach

-You can Gain Speed, just as you can gain strength in the gym.

NINE Training Principles

#1) Movement Warm-up (20 - 30 yards)

1) Front Jog & Back ward Jog2) Change direction (Zig Zag) Forward & Backward3) Skipping without a rope Forward & Backward4) 50 metre walk with arm swing (on toes) Forward & Backward5) 3 step pick ups Forward & Backward

-(go 3 steps, touch ground, alternate hand each time)6) Strides Forward & Backward7) Step Overs -Facing both ways there and back8) Shuffle with arm Swing (Facing Both ways)9) Take Offs10) Easy Jog (relax)

#2) Flexibility1) Static Flexibility (on own and with partner)2) Dynamic Flexibility ie) Calf raises, side leg swings

#3) Running Drills1) Arm action in seated position2) High Knees - heel over knee3) Knee Hugs - Walking (keep chest up)4) Skipping Knee Hugs5) Carioca Step-Overs6) Shake & Bake (feet as fast as possible - Upper body relaxed)7) Fast feet & Arms8) Line the heels9) Skips for height & Distance10) Tapioca (2 inch steps, quick hips)11) Trail leg (walking)

#4) Sand Drills

1) Ankle Snaps2) Ankle hops3) High Knees4) Line the heels5) Shake & Bake6) Fast Feet & arms7) Skip for height & distance8) Ankles in (move slowly)9) Ankles out10) Bounds (single leg)11) Frog hops12) Builds (slow to fast)13) Lateral jumps14) Buckleys (Zig Zag)15) Slalom Skier16) Speed bounds17) Sand Sprints

#5) Stride length & Stride Frequency-Increasing both is only way to increase speed-Need to see which one to focus on1) Newspaper drills

a) | | | | | | | | | | | | | | | |Tight Widens

#6) Resistance Training1) Bungie Pull2) Buckley Bungies3) Chutes (release after 20 yards)4) Rope Pull5) Solo Sled6) Solo Sled with partner on7) Uphill Running

#7) Assistance Training1) Pulleys R-----------R -->2) Bungie Tow3) Stationery Bike4) Treadmill5) Downhill Running

#8) Plyometrics

1) Ankle Flexor Hops (toes out)2) Ankle Flexor Hops (toes in)3) Crunch Hops4) Squat Jumps5) Speed Bounds6) Spring Extensions7) Stadium steps walking8) Stadium steps double leg ankle hops9) Stadium steps double leg declining hops10) Split Jumps11) Alternating Single leg hops12) Alternating Single leg bounds13) Single leg bench hops14) Lateral jump and spring (on cue)15) Lunges16) Bent Knee Lunge Hops17) Run Run Bound18) Horizontal Cone hops 19) Forward and Back Cone hops20) Stadiums with weight21) Stadiums two leg hops with weight22) Step over and sprint23) Box Hurdle hops24) Bungie Incline hops25) Bungie Decline hops26) Ball Drills

a) Two hand over headb) Step and throwc) Hammer throwsd) Twists (high, low)e) Leg Throwsf) Partner ball sit-ups

#9) Weight Training-Need knowledge of muscles to train1) Power Cleans

2) Clean & Jerk*** 3) Weight arm action

4) Step ups5) Quick Squats (30 Seconds)6) Close grip chin ups7) Wide grip chin ups8) Leg extensions9) Leg Curls10) Hip extensions11) Drive Knee12) Hip adduction13) Dips14) Push ups15) Lunges16) Single Leg Squats

PERFORMANCE REQUIREMENTS#1-5 Daily#6-9 One of each each day (1 every fourth day)

RUNNING MECHANICSDrive phaseRecovery phaseSupport phase