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Developing Speed, Agility and QuicknessDeveloping Speed, Agility and QuicknessA hands on presentation for the novice teach...
Presentation Goals Learn a basic program to build from When to teach SAQ in your PE class What to teach in an SAQ class...
Muskego High School Southeast Wisconsin Outside Milwaukee 1700 students D -1 Fall sports FB, B&G VB, B-Soccer,G-Swim,...
Our Circuit Room 15 pieces Push / Pull format Electric timer withvarious presetintervals
Our Aerobic / Anaerobic Area 30 pieces Heart ratemonitors for eachstudent 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 35 years We followed a very traditional P.E. curriculum...
Human Performance was developedA daily 50 minute class for a semester Monday – Teach lifting technique Tuesday – Teach m...
Our after school program Is held Monday through Thursday From 2:40 – 4:00 (75-100 kids daily) Warm-up ***SAQ Train F...
Weeks 1 through 4 If an after school speed / agility program iscombined with an after school strength program What type ...
Pre-testing during weeks 1-4? Why are you testing? What gets measured gets improved! Hand held versus electronic timing...
Volunteers please
A Basic Warm-up Drill # 1 High knee run – focus on lifting the knees and arm mechanics. Drill # 2 Butt kickers – focus...
Basic Speed Drill ChoicesTeach these during class weeks 1- 4 Wall – legs and arms Falling build-ups (Gears) Position st...
Begin Speed DrillsWeek 5 - Monday and Wednesday Monday Build-ups – 2 reps Form starts (3-pt.) – 4 Position starts (2-p...
Speed DrillsWeek 6 – Monday and Wednesday Monday – add reps Build-ups – 3 reps Form starts (3-pt.) – 4 Position starts...
Speed DrillsWeek 7 – Monday and Wednesday Monday –new drills Build-ups - 4 reps Form starts (3-pt.) - 4 Position start...
Basic Agility Drill ChoicesTeach these in class weeks 1- 4 as well Ladders if you have them FW over ankles with arms FW...
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-...
Begin Agility DrillsWeek 7 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jump – 4 P...
Speed DrillsWeek 8 – Monday and Wednesday Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - ...
Agility DrillsWeek 8 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle - 3 Line jump – 4 Pro-Agility - 4 Th...
Speed DrillsWeek 9 – Monday and Wednesday Monday New drills Build-ups - 4 reps Form starts (3-pt.) - 4 Position starts...
Agility DrillsWeek 9 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 Over and back Line jump - 4 Pro-...
Speed DrillsWeek 10 – Monday and Wednesday Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) -...
Agility DrillsWeek 10 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 Lateral two foot jumps Line jump...
Speed DrillsWeek 11 – Monday and Wednesday Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) -...
Agility DrillsWeek 11 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jumps - 4 Three...
Speed DrillsWeek 12 – Monday and Wednesday Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) -...
Agility DrillsWeek 12 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jumps – 4 Pro-A...
Post-Test Week 13 Same surface as pre-test Same coaches at each station Same timing device Hand held Electronic Comp...
Coach Nitka Joined the NSCA in 1988 Past chairman of the NSCA High School SIG Column editor Strength & Conditioning Jou...
Thank YouThank YouCoach Mike Nitka MS, CSCS*D, RSCC*E, FNSCACoach Mike Nitka MS, CSCS*D, RSCC*E, FNSCAmike.nitka@muskegono...
Charlotte aapher 2013 (1)
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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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