TRAINING FOOTBALL SPECIFIC SPEED DREW BOHANNAN CSCS, USAW LEVEL -1

CAN YOU TRAIN SPEED?▪ Most people can run, but very few can actually run fast.

▪ Speed is a skill and can be trained.

▪ Takes Practice

▪ Is a Process

WHAT IS FOOTBALL SPECIFIC SPEED?▪ Acceleration

▪ Deceleration

▪ Change of Direction

▪ Both Linear and Lateral Movements

▪ Very little absolute speed

HOW SHOULD I TRAIN IT? ▪ Train Fast to Be Fast

▪ Not Conditioning

▪ Test

▪ Rest Intervals

▪ Quality

▪ Weight Room

▪ Phases

WARM UP FOR SPEED TRAINING ▪ Incorporate Mechanics

▪ Be Consistent

▪ Activation

▪ Movement – Dynamic Stretching

▪ Tempo

FIVE ELEMENTS TO FOOTBALL SPECIFIC SPEED ▪ Deceleration

▪ Acceleration

▪ Change of Direction

▪ Absolute or Top End Speed

▪ Conditioning

DECELERATION FIRST ▪ Slowing, Breaking, Losing Speed, Starting to Stop

▪ Reduce Injuries

▪ Vital for all football players

Many Coaches Tend not Train

DECELERATION DRILLS ▪ Warm Up▪ Band Walks▪ ½ Lunge with Twist ▪ Drop Squats ▪ Over/Under

▪ Drills

▪ Lunge Stop

▪ Lines, Auditory, Visual

▪ 3 Step Stops

▪ Cones

▪ Backpedal to Sprint

▪ Red Light, Green Light

▪ Lifts – Lunge Jumps, SL Squats, RDL’s, Core Stability

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ACCELERATION ▪ Warm Up ▪ Knee Hugs▪ Skips▪ High Knees ▪ Push Up to Sprint ▪ Mountain Climbers to Sprint

▪ Drills

▪ Wall Drills▪ Single Double Timed

▪ Harness Work ▪ March Run

▪ Tall Lean Sprint

▪ Lifts – Squats, RDL’s, Rack Pulls, Cleans

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CHANGE OF DIRECTION ▪ Warm up ▪ Side Slides ▪ Jog/Back pedal ▪ Ladder Drills

▪ Drills

▪ Cross over Step ▪ Wall, Lines

▪ Cones▪ 45 cuts, 90 cuts, 180 cuts▪ Pro Agility▪ 6 cone drill

▪ Mirror Drills ▪ 2 player, groups

▪ Lifts- Lateral Lunges, Step Ups

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ABSOLUTE SPEED ▪ Warm Up ▪ Marches ▪ Skips ▪ Leg Swings

▪ Drills

▪ PVC Runs

▪ Wall Drills

▪ Build Ups

▪ Knee Pops

▪ Races

▪ Lifts – Leg Curls, Core Work, Front Squats

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CONDITIONING ▪ Sport and Position Specific

▪ Rest Intervals

▪ Focus on specific days drills and goals

▪ High intensity

▪ Game like

EXAMPLE PROGRAM

Week 1 Week 2 Week 3 Week 4Deceleration Acceleration COD Top End Warm up Warm up Warm Up Warm up Over/Unders Push Up Runs Ladder Drills Straight Leg Skip

Lunge Stops Sled Work cone cuts Wall Drills

Red/Green Free Runs Relay Races Build ups

SUMMARY ▪ Warm Up – Activate, Movement, Tempo, Fits daily goal

▪ Deceleration – Hip Levels, Solid posture

▪ Acceleration- Forward Posture, aggressive, push knee drive, Dorsi Flexion

▪ Change of Direction – Hip Levels, foot position, Load and Explode

▪ Top end Speed- Tall Posture, Pull Knee Through, Dorsi Flexion

▪ Conditioning- Intensity, Rest, Daily goals

References • Mike Boyle, NSCA Journal 2001 Vol 23 No.4, Starting a High

school Strength Program.

• Boyd Epely, Path to Athletic Power 2004, The Model Conditioning Program for Championship Performance.

• Mark Verstegen, Core Performance Essentials, 2006

• Ken Clark, From the Lab to the Track, Oct 25 2015, AZ NSCA State Clinic