Charlotte aapher 2013 (1)

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  • 5200 square feet facility 5200 square foot. Three parts; 15 piece circuit
  • 30 pieces of aerobic equipment
  • Strength / power area 6 squat racks
  • 6 platforms
  • 6 benches
  • Db DB 3 – 120, 6 portable benches
  • A group of students wanted a more rigorous offering
  • This seems to be tough for coaches to accept
  • The warm-up and workout finished in under one hour. We must be done before BBALL, VB, Track, Softball, Cheerleading starts use the VB court 10 yards
  • Teach the drills used on week 5. my cues used, finish with a tag game
  • Need cones
  • Bring several harnesses or teach let goes
  • Need ladders, mini hurdles Need ladders,mini hurdles, cones Cues
  • Charlotte aapher 2013 (1)

    1. 1. Developing Speed, Agility and QuicknessDeveloping Speed, Agility and QuicknessA hands on presentation for the novice teacher / coachA hands on presentation for the novice teacher / coachCoach Mike NitkaCoach Mike Nitka MS, CSCS*D, FNSCA, RSCC*EMS, CSCS*D, FNSCA, RSCC*E
    2. 2. Presentation Goals Learn a basic program to build from When to teach SAQ in your PE class What to teach in an SAQ class How to incorporate SAQ into your afterschool program Unify all PE/coaching staff with drills andterminology
    3. 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. 4. Our Circuit Room 15 pieces Push / Pull format Electric timer withvarious presetintervals
    5. 5. Our Aerobic / Anaerobic Area 30 pieces Heart ratemonitors for eachstudent FIRST BEAT Flat screen TV
    6. 6. Our Strength / Power Area 6 squat racks
    7. 7. Our Strength / Power Area 6 platforms with bumpers
    8. 8. Our Strength / Power Area 6 Olympic benches
    9. 9. Our Strength / Power Area 2 sets of DB 3-120 lb 6 adjustable benches
    10. 10. Muskego Physical Education I have taught Physical Education for 35 years We followed a very traditional P.E. curriculum Offered all team sports Offered recreational sports Our department also offers current trends Yoga / Pilates Walk-fit Dance At conferences I heard what others were doing: Improve fitness in athletes during class and after school Improve athletic performance in class and after school
    11. 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. 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 and trainthem after school
    13. 13. Weeks 1 through 4 If an after school speed / agility program iscombined with an after school strength program What type of speed / agility work should you do week 1-4?NONE! Speed training at this time takes away from the recovery abilityfor 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. 14. Pre-testing during weeks 1-4? Why are you testing? 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 andaverage the two times
    15. 15. Volunteers please
    16. 16. A Basic Warm-up 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. 17. Basic Speed Drill ChoicesTeach these during class weeks 1- 4 Wall – legs and arms Falling build-ups (Gears) Position start & stop– 2pt. Form start & stop– 3 pt. Flying 10’s,20’s,30’s Power skips (height) Power skips (distance) Harness routine Hurdle jumps – FW / Lateral
    18. 18. Begin Speed DrillsWeek 5 - Monday and Wednesday 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
    19. 19. Speed DrillsWeek 6 – 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
    20. 20. Speed DrillsWeek 7 – 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
    21. 21. Basic Agility Drill ChoicesTeach these in class weeks 1- 4 as well Ladders if you have them FW over ankles with arms FW over knees with arms Lateral over ankles with arms Mini Hurdles 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
    22. 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. 23. Begin Agility DrillsWeek 7 – Tuesday and Thursday 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
    24. 24. Speed DrillsWeek 8 – Monday and Wednesday 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
    25. 25. Agility DrillsWeek 8 – Tuesday and Thursday 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
    26. 26. Speed DrillsWeek 9 – Monday and Wednesday 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
    27. 27. Agility DrillsWeek 9 – Tuesday and Thursday 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
    28. 28. Speed DrillsWeek 10 – Monday and Wednesday 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
    29. 29. Agility DrillsWeek 10 – Tuesday and Thursday 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
    30. 30. Speed DrillsWeek 11 – Monday and Wednesday 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
    31. 31. Agility DrillsWeek 11 – Tuesday and Thursday 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
    32. 32. Speed DrillsWeek 12 – Monday and Wednesday 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
    33. 33. Agility DrillsWeek 12 – Tuesday and Thursday 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
    34. 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. 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 conferencecommittee Strength & Conditioning Coach of the Year 1994 Twice elected to the NSCA Board of Directors Represented the NSCA in Canada, China andAustralia
    36. 36. Thank YouThank YouCoach Mike Nitka MS, CSCS*D, RSCC*E, FNSCACoach Mike Nitka MS, CSCS*D, RSCC*E, FNSCAmike.nitka@muskegonorway.orgmike.nitka@muskegonorway.org

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