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Developing Speed, Agility and Quickness A hands on presentation for the novice teacher / coach

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

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  1. Developing Speed, Agility and Quickness A hands on presentation for the novice teacher / coach Coach Mike Nitka MS, CSCS*D, FNSCA, RSCC*E

  2. 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

  3. 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

  4. Our Circuit Room • 15 pieces • Push / Pull format • Electric timer with various preset intervals

  5. Our Aerobic / Anaerobic Area • 30 pieces • Heart rate monitors for each student • FIRST BEAT • Flat screen TV

  6. Our Strength / Power Area • 6 squat racks

  7. Our Strength / Power Area • 6 platforms with bumpers

  8. Our Strength / Power Area • 6 Olympic benches

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

  10. 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

  11. 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

  12. 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

  13. 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 !

  14. 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

  15. Participate in the following A warm-up speed drills agility / power drills Volunteers please

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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

  30. 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

  31. 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

  32. 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

  33. 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

  34. 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

  35. 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

  36. Thank You Coach Mike Nitka MS, CSCS*D, RSCC*E, FNSCA mike.nitka@muskegonorway.org

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