2001 Univ. Of Miami Clinic

LJniversity of Miami

NATIOI{AL

CWPIOI{S

1983, L987, L989, r99r

Spring Footbalt Coaches' Clinic March 23-24' 2oo1 Greentree Practice Field University of Miami campus For Information call (305) 254-2563

University of Miami HolidaY Inn 1350 South Dixie HighwaY Coral Gables, FL 33146 Telephone: (305) 667 -561 1

2001 University of Miami Coachine Clinic Schedule

Friday, March 23,2001 8:30 A.M.

....

Registration

..

9:30

Andreu Srvasey -- University of lvfiami @asketball Gym)

10.30

.... ...

I l:30

..

.

...

Randv Shannon -- Unir-ersitv of Miami (Basketball Gym)

...

FCA Luncheon - James Henderson Five-Time World Bench Press Champion G{echt Stanford Dining Hall)

1:30

John Harris

2:30

UM Defensive/O{Iensive Drills on Field

3:15 5:45

- Ivfiami Jackson HS (Basketball Gym)

........ ... ..

...

Practice (GreentreePracticeField)

.

Official Welcome & Staff Introductions -- Lanv Coker Universit-v of

6:00 ... ...

..

.

Vfiami @asketball

G-vm)

Alex Gibbs -' Denver Broncos Assistant Head Coach (Basketball G-vm)

'7

'.15

..

. . ..

..

'

World Sporting Goods Reception

faculty Club)

Saturday, ilIarch 21, 20Al 9:U0 A.fu{ 9:-:()

.

.

10:30 ...

.. ..

.

Continental Breakfast (Hecht At}rletic Center Lobbv) Rob Chudzinski -- Unh'ersiq' of N{ranii

"Lnll Offense" @asketball rr,like Stoops

-

G-vm)

Uni*..ersifi' cf Okiahonrl

(Basketball Gym)

1l:3{)

. ..

Practice (Greentree Practice Field)

SPEED

DEVE,LOPMEJ{T

ANDREU SWASEY LINIVERSITY OF MIAMI

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SPEED DEVELOPMENT FOR FOOTBALL

I.

II.

INTRODUCTION: "SPEED",'WHAT IS IT? THE ABILITy TO pERFORM AT MAXIMUM SPEED FROM ALL ANGLES. IT IS A COMPLEX OF qUICKNESS, POWER, STRENGTH, FORCE, COI.IDITION, FLEXIBLITY, TECHMeUE, AND lv{OST IMPORTANTLY C OORDINATION.

OVERVIEIV: THE FOLLOWING OUTLINE WILL DISCUSS METHODS AND TECHNIQUES FOR DEVELOPING SPEED AhID SPEED RELATED QUALITIES. IT IS IMPORTANT THAT YOU FOLLOW SOME BASIC PRINCIPLES THAT WILL

ENI}IAhICE YOUR TRAINTi{G PROGRAM.

Iii.

WARM-TIP IF YOU DO NOT }IAVE TIME TO PROPERLY WARM-UP, YOU DO NOT HAVE TIME TO PROPERLY TRAIN. THIS IS TI{E MOST IMPORTANT ASPECT OF SPEED DEVELOPMENT.

A.

GENERAL-JOGGNG AND STRETCHI}{G 1. LOW IbITEhISITY LIMBERING-UP. 2. INCREASE BLOOD FLOW TO ALL JOINITS.

B.

SPECIFIC STRAIGHT AHEAD-TECHMQUE OzuENTED DRILLS.

C. ry.

1. 2,

LATERAL.MULTIDIRECTIONALDRILLS.

PRESCzuPTION _ 12 _ 15 iV{i}ilJTES TOTAL TIN{E, 4 _ 5 I,{N. FOR GENIER{L, 8 - 1O FOR SPECIFIC.

TECHIIIQUE: ry-IRYNG TO Rtlfi FAST REQUIRES GREAT COORDINATIOI.I DRILLS ARE USED TO DEVELOP M,A.XIMT'N4 VELOCITY AND REINFORCE PROPER RLIhTNING MECHAI.IiCS AT HIGH SPEED. THE ABILITY TO RLIN RELA,X ANID RLibI AT FULL SPEED WITHOUT LOSING RLNhIINIG FOR}T

A.

MOTOR. DRJLLS _ A STEP, F{I-KNEES, HA.,IT KICKS.

B.

MOTOR DEVELOP: LEARNING TO PUT IT ALL TOGETHER; COORDNATION: DOING iT zuGHT AND STRAIGHT AHEAD.

C.

6_

it) DzuLLS FOR 20 TO 40 YARDS, 4 - 5 TIMES PER WEEK.

-

V.

STRENGTH TRAINING _ USED TO DEVELOP BOTH GENERAL AND SPECIFIC STRENGTH FOR ACCELERATON AND MAXIMUM SPRINT SPEED.

A.

FORCE PRODUCTION _ BENEFITS STARTING POWER, CHANGE OF DIRECTION AND ACCELERATION. SQUAT. LLrl.lGE, STEP-UP. HYPERS AND STIFF'-LEG DEAD LIFTS.

1. 2. 3.

VI.

B.

RATE OF FORCE PRODUCTION _ BENEFITS MAX SPEED DEVELOPMENT. 1. CLEAN, CLEAhI & JERK ANID SNATCH FROM DIFFERENT STARTING POSITIONS.

C.

PRESCzuPTION _ LIFT AT LEAST THREE TIMES PER WEEK, 1 OR 2 TIMES DURINIG TESTING TIME.

PLYOMETzuCS + MEDICNE BALL: ARE AN E,XCFLLENT METHOD OF TRAINNG FOR NCREASNG EXPLOSIVE STRENGTH TO T'PPER&OWER BODY MUSCLE JOINTS. THEY BOTH CAN BE PERFORMED WHILE STANDNG, RL|.YNING Ai{D WITH BOXES.

A.

SPEED AND QI'ICKNESS - EXCELLENT FOR DEVELOPING Qi.IICK, EXPLOSIVE FOOT SPEED. FOCUS O}I MOVING AS QUICKLY AS POSSIBLE, ANID AS SOON AS GROTIN-D CONTACT IS tv{ADE, Jl-l-N,IP

AGAN.

1. 2.

3. 4

B.

ROPE TL|i\4PNG, zuCOCHETS * JLD,IPS FROM THE LEFT TO THE zuGH OVER A WORK ONI THE BALLS OF YOIIR FEET. SCISSORS - RAPID SKIPPNG OVER A LNE 1VFIILE MOVNG

LATERALLY

LNE.

N A STRAIGHT LINE.

TOE TAPS _ PLACE THE TOES OF ONE FOOT Oi.i A LOW BOX 4 TO 8 NCHES HIGH. I{OP TO ONIE SIDE, \YHILE REPLACNG THE TOES WITH THOSE OF THE OTHER FOOT. IV{OVi.lt{G THE FEET AS FAST AS POSSIBLE.

JLMP IN PLACE _ DEVELOPS POWER AND REACTIVE ABILITY IN TFIE LEGS Ab{D TORSO. MEDITN4 NTENSITY.

1. 2.

POWER SKIP. TUCK TLTMPS _ THROW ARMS INTO AIR AND PULL THE KNEES UP INTO THE CHEST, GROLIND CONTACT IS MADE DIP AND LEAP INTO THE AIR AGAIN.

3' 4, 5. 6. C'

MIILTIPLE JLMPS. DEVELOP POWER AhID REACTIVE ABILITY IhI THE HIPS, LEGS, AND TORSO. MEDIUM TO HIGH INTENSITY. 1. CONE HOPS * DIP AND JUIV{P OVER EACH CONE, AS SOON AS CONITACT IS MADE WITH THE GROLTND, DIP AND AGAIN. 2. RUSSIAN HOPS - SQUAT AND JLMP VERTICALLY, NN{P EMPAASIZNG

3. 4.

VII

VERTICAL JLN4PS _ DIP AND JLTA4P AS HIGH AS POSSIBLE WITH otYq OUT I, 2, AND 3 STEP APPROACHES MAY ALSO BE IMPLEMENTED. STANDING LONG JUMPS _ WITH THE ARM OVER HEAD, DIP AND JLN/TP. WHEN JIIIVIPING THROW THE ARMS T'P AND EXTE',{D .i.ii' BODY INTO THE ???. COMBO JLN4PS _ COMBTNING THE LF AND TJ, THE ATHLETtr WILL PERFECT EACH JIIMP ONE AFTER THE OTHER. EXAMPLE: START WITH LJ, TJ, LJ THEN SWITCH TO TUCK, LONG, TUCK IiV THE NEXT SET. SQUAT JLMPS - DROP INTO % SQUAT posrrroN, EXPLODE Ui) AND JLD{P AS HIGH IN THE AIR AS POSSIBLE. LAND SOFTLY ON. T}iE BALLS OF THE FEET, SQUAT AND TLMP AGAIN.

HEiGHT. HURDLE JUMPS _ PLACE 5 TO iO HTIRDLES N{ A ROW @3_4 FEET APART. JUMP OVER EACH HTIRDLE DEPTH JLII4PS _ STANDING oI\i ToP oF A BoX 3 _ 4FEET HIGH WITH THE ARM AT SIDE, STEP OFF IN A CONTROLLED FASHIO}I DROP INTO A % SQUAT POSITIO}I, ANTD E)GLODE UP AND J Ui\,lT, AS HIGH I}I THE AIR AS POSSIBLE.

MEDICNE BI{]-L

A'

- CIRCUIT

POLYIV{ETRIC FoR

yotrR uppER tsoDy JorNTS.

VIiI. AGILITY: AtsILITY

TO CTIANGE DIRECTIONS AT MAXIMTN4 SPEED WITHOIJT TF{E LOSS OF COJ\iTROL. RAPID CI{AJ{GE DIRECTIO},I REQUii{ QUICK A\ID EXPLOSIVE CONTRACTIO}{S OF TFIE }"{USCLE JONT,

A.

iii

REACT|VE AGILITY - STIMULUS GIVE}I BY A COACI{ OR TRANNG PARTl\iER 1. TWO POINTS DRILLS. 2, FOTIR POINTS DzuLLS.

B.

PROGRAMMED AGILITY 1. CONES 2, BAGS 3, LADDER

IX.

CONDITIONING: WHAT IS IT? TIMING, REST, PECKING AT THE RIGHT TIMN. BASICALLY, IT IS WHAT YOUR ATHLETE HAS BUILT TIP TO. EXAMPLH: YOUR WARM-IJP + STRENGTH TRAINING + POLYMETRICS ALL EQUAI- UP TO YOTIR ATHLETE COI.IDITIONING TRAIIIING.

X.

TESTNG: THIS WILL DETERMINE IF YOUR EXERCISE PRESCRIPTION IS OPTIMAL. COMPARE RESULTS WITH ORIGINAL GOALS AND OBJECTIVES. TAKE NOTES DURTNG TRAINING TO COMPARE WITH INFORMATION COLLECTED DURING TESTING. MAINTAIN CONSISTENT TYPES OF TEST AND TESTING CONDITIONS AND PLAN ONLY A SMALL AMOUNT OF DIFFERENT TEST AT THE END OF TRAINING. BE SURE TO CONDUCT ALL TEST DURNG THE SAME STAGE OF'TRAINING AND RAISE TESTNG STAi{DARDS AS RESULTS IMPROVE EACH YEAR.

A.

STRE}.IGTH: CLEAN, SQUAT AND BENCH.

B.

E)GLOSTVE STRENGTH

C. D.

ACCELERATION:20 OR 30 YD SPRNT. ),I.LX. SPEED:20

E, E\DUR'\i\CE:

: VJ, SLJ AND/OR

STJ.

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