Developing Speed, Agility and Quickness
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Developing Speed, Agility and Quickness A hands on presentation for the novice teacher / coach Coach Mike Nitka MS, CSCS*D, FNSCA, RSCC*E. Presentation Goals. Learn a basic program to build on When can you teach SAQ in your PE class What drills to teach in an SAQ class

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Developing Speed, Agility and Quickness

A hands on presentation for the novice teacher / coach

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


Presentation Goals

  • Learn a basic program to build on

  • When can you teach SAQ in your PE class

  • What drills to teach in an SAQ class

  • How to incorporate SAQ into your after school program

  • Unify all PE/coaching staff with drills and terminology

  • Thanks to Power Systems and Flaghouse


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 33 years

    • We followed a very traditional P.E. curriculum

      • Offered all the team sports

      • Offered many recreational sports

        • Our department also offers current trends

          • Yoga / Pilates, walk fit, dance

  • At conferences I heard what others were doing:

    • Our student’s asked for more of a challenge!

      • 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

      (4 weeks) 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?

      • The research said 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?

    • Individual and group weaknesses

      • 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


Participate in the following

A warm-up

speed drills

agility / power drills

Volunteers please


A Basic Warm-up Developed with our ATC

  • 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


Wall – legs and arms

Falling build-ups (Gears)

Position start & stop– 2 pt. (square & staggered)

Form start & stop– 3 pt.

Flying 10’s,20’s,30’s

Power skips (height)

Power skips (distance)

Harness routine

Hurdle jumps – FW / Lateral

Basic Speed Drill ChoicesTeach these during class weeks 1- 4


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

Begin Speed DrillsWeek 5 - 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 6 – 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

Speed DrillsWeek 7 – Monday and Wednesday


Ladders if you have them

FW over ankles with arms

FW over knees with arms

Lateral over ankles with arms

Mini Hurdles if you have them

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

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


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


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

Begin Agility DrillsWeek 7 – Tuesday and Thursday


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

Speed DrillsWeek 8 – Monday and Wednesday


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

Agility DrillsWeek 8 – Tuesday and Thursday


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

Speed DrillsWeek 9 – Monday and Wednesday


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

Agility DrillsWeek 9 – Tuesday and Thursday


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

Speed DrillsWeek 10 – Monday and Wednesday


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

Agility DrillsWeek 10 – Tuesday and Thursday


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

Speed DrillsWeek 11 – Monday and Wednesday


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

Agility DrillsWeek 11 – Tuesday and Thursday


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

Speed DrillsWeek 12 – Monday and Wednesday


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

Agility DrillsWeek 12 – Tuesday and Thursday


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

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

mike.nitka@muskegonorway.org


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