1. Developing Speed, Agility and QuicknessDeveloping Speed, Agility and Quickness
A hands on presentation for the novice teacher / coachA hands on presentation for the novice teacher / coach
Coach Mike NitkaCoach Mike Nitka MS, CSCS*D, FNSCA, RSCC*EMS, CSCS*D, FNSCA, RSCC*E
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 after
school program
Unify all PE/coaching staff with drills and
terminology
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
10. Our Strength / Power Area
2 sets of DB 3-120 lb
6 adjustable benches
11. 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
12. Human Performance was developed
A 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
13. 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 train
them after school
14. 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?
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 !
15. 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 and
average the two times
17. 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
18. Basic Speed Drill Choices
Teach these during class weeks 1- 4
Wall – legs and arms
Falling build-ups (Gears)
Position start & stop– 2
pt.
Form start & stop– 3 pt.
Flying 10’s,20’s,30’s
Power skips (height)
Power skips (distance)
Harness routine
Hurdle jumps – FW / Lateral
19. Begin Speed Drills
Week 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
20. Speed Drills
Week 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
21. Speed Drills
Week 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
22. Basic Agility Drill Choices
Teach 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
23. More Agility Drill Choices
Teach 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
24. Begin Agility Drills
Week 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
25. Speed Drills
Week 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
34. Agility Drills
Week 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
35. 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
36. 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
37. Thank YouThank You
Coach Mike Nitka MS, CSCS*D, RSCC*E, FNSCACoach Mike Nitka MS, CSCS*D, RSCC*E, FNSCA
mike.nitka@muskegonorway.orgmike.nitka@muskegonorway.org