This manual outlines the Pelleres Speed and Agility training program to help athletes run faster, jump higher, and throw further. It discusses key areas for improvement like flexibility, core strength, technique, and genetics. The manual provides exercises and drills to enhance acceleration, speed, power, and agility over various distances from 5 to 100 meters. It also discusses periodization of training into base building, strength, power, and peak performance phases to optimize results.

1. BE GREATER THAN THE EST
Pelleres Speed and
Agility Training Manual
Run faster, jump higher, throw further
q Acceleration
q Deceleration
q Max speed velocity
q Speed endurance
q Anaerobic and Aerobic endurance
q Vertical and horizontal jumping distance
q Power to weight ratio
q Directional change
q Managing the collision
q 5m, 10m, 20m, 40m, 60m, 100m
By Mepi Faoagali,
Level 3, ATFCA track and field coach, core strength coach.
© Grand Final Technologies (Australia) 2016

2. Speed and Agility Training
This manual outlines the theory component for the Pelleres Speed and Agility
program.
The manual is intended for squad members or clients of a Certified Pelleres Speed
and Agility coach.
CPSA Worksheets must be completed prior to commencing field training.
© Grand Final Technologies (Australia) 2016© Grand Final Technologies (Australia) 2016

3. Speed and Agility Training
In track and field coaching there are four (4) specific areas where improvement in
performance is achieved.
1. Flexibility
2. Functional and Core strength
3. Technique
4. Genes & Environment
© Grand Final Technologies (Australia) 2016

4. Speed and Agility Training
1. Flexibility.
Flexibility improves:
q performance improves.
q risk of injury decreases
Flexibility training is part of all S&C programs.
Three (3) to five (5) sessions per week.
q Static stretching – hold 30 to 90 seconds
q Trigger point release e.g. foam rollers
q Massage; post and pre-exercise
q Yoga, Pelleres Stretch
© Grand Final Technologies (Australia) 2016

5. Speed and Agility Training
2. Functional and Core Strength
Functional strength = for your event e.g. sprints, throws, jumps, mid-long distance
runnings.
For track sprinting there are four (4) mandatory weight exercises to perform:
1. Squat; and every derivative of squat. Front, back, single leg, side,
smith machine, dumbbell, arms extended, all other.
2. Dead lift
3. Chin ups; and all derivatives. Wide grip, close grip, underhand,
overhand.
4. Dips (weighted)
Core strength is the body's ability to maintain control and stability during
movement.
© Grand Final Technologies (Australia) 2016

6. Speed and Agility Training
2. Functional and Core Strength
Core Strength. Now includes neural activation. Three cores;
1. UPPER – shoulder blades down and back.
2. MIDDLE – squeeze buttocks, roll contraction under and turn on abdominal wall,
relax buttocks.
3. LOWER – feet outside shoulder width, knees slightly bent, sit on rock.
(PELLERES BASE TRAINING)
© Grand Final Technologies (Australia) 2016

7. Speed and Agility Training
3. Technique.
Objective:
q Eliminate inefficient movement patterns.
q “Best practice” Body Positioning; e.g. toe up, knee up, pelvis
forward (or back), wrist-elbow-shoulder alignment, core/s
activated, head still.
l RHYTHM, RHYTHM, RHYTHM
q One (1) to two (2) sessions per week
q 10-30 min warm-up
q 10-30 min drills
q 10-30 min effort
q Total time: 30 to 90 minutes.
© Grand Final Technologies (Australia) 2016

8. Speed and Agility Training
4. Genes & Environment.
This refers to factors such as:
q Who are you?
q Where are you from?
q Home/school/work life balance
q Talent
q Motivation
q Goals
q Intelligence
q Emotional drivers
q Level of concentration
q Spirituality
q Occupation
q Self organization
q Head space
q Life
q ...
© Grand Final Technologies (Australia) 2016© Grand Final Technologies (Australia) 2016

9. Speed and Agility Training
Periodization and the Training Paradigm
Rule: To get power you need endurance first
Stages of Training
0 to 15sec 15sec to 90sec + 90sec
Anaerobic (no oxygen) Aerobic (oxygen)
ATP & ATP + PC or
Alactic Energy System
Anaerobic Glycolysis or
Lactate Energy System
Aerobic Energy System
Lipolysis (after 15 to 20 minutes)
High Power High Endurance
1. Aerobic &
core s&c base
Build aerobic base
Build core base (PBT)
2 to 4 weeks
2. Strength Slow count 2-2-2
Reps 2 to 5
Controlled movements
2 to 4 weeks
3. Power Explosive
functional movement
2 to 4 weeks
4. Peak Performance zone 1 to 3 weeks
Recovery Time
(seconds)
PPO Recovery
(%)
15 68.7
30 73.6
45 78.1
60 81.0
120 88.2
180 92.2
The length of recovery between repetitions is important in the recovery of power output
through the resynthesis of CP. A study by Holmyard et al. (1994) with a group of subjects who
performed 6 second sprints with recovery intervals from 15 to 180 seconds found that there is
a 81% recovery in peak power output (PPO) with a 1 minute recovery and a 92% recovery of
PPO in 3 minutes.
© Grand Final Technologies (Australia) 2016

10. Sample Training Week
1. Flexibility – 5 to 5 sessions
2. Weights – 2 to 4 sessions
3. Core strength – 1 to 2 sessions
4. Technique – 1 to 2 sessions
5. Aerobic & Anaerobic Conditioning – 1 to 3 sessions
NOTE: Maximum 2 training hours per day. 1 hour training / 11 hours recovery (active)
Mon Tue Wed Thurs Fri Sat Sun
AM W option W option W option rest
PM C
Fl
Core Tech
Fl
option C
Fl
option rest
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11. References
FOX, E.L. et al. (1993) The Physiological Basis for Exercise and Sport. 5th ed. Madison: Brown & Benchmark
MATTHEWS, D. et al. (1971) The Physiological Basis of Physical Education and Athletics. Philadelphia: Saunders
DAVIS, B. et al. (2000) The Interrelationship of the energy system and their threshold points [Diagram]. In:
Physical Education and the Study of Sport. UK: Harcourt p.139
HOLMYARD, D.J. et al. (1994) Effect of recovery on performance during multiple treadmill sprints. London: E&FN
Spon
DENADAL, B.S and HIGINO, W.P. (2004) Effect of the passive recovery period on the lactate minimum speed in
sprinters and endurance runners. J Sci Med Sport, 7 (4), p. 488-96
Related References
The following references provide additional information on this topic:
GASTIN, P. B. (2001) Energy system interaction and relative contribution during maximal exercise. Sports
Medicine, 31 (10), p. 725-741
WADLEY, G., and LE ROSSIGNOL, P. (1998) The relationship between repeated sprint ability and the aerobic and
anaerobic energy systems. Journal of Science and Medicine in Sport, 1 (2), p. 100-110
SERRESSE, O. et al. (1988) Estimation of the contribution of the various energy systems during maximal work of
short duration. International journal of sports medicine, 9 (06), p. 456-460
Additional Sources of Information
For further information on this topic see the following:
BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons
Ltd.
BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins
© Grand Final Technologies (Australia) 2016