Premier Football Speed Manual

PREMIER1SPORTS.COM

presents

PREMIER FOOTBALL

COMPLETE GUIDE TO

SPEED TRAINING

PREMIER ATHLETICS TRAINING, INC. Copyright 2007

TABLE OF CONTENTS 1. INTRO 2 2. DEVELOPING LEADERSHIP 4 3. PREMIER ZONE 6 4. SPEED AND AGILITY 8 5. SPEED PROGRAMS 27 6. REFERENCES 36

“The superfluous, a very necessary thing.” - Voltaire

INTRO Premier 1 Sports is committed to developing superior athletes. Our design is to help

improve performance on the field, reduce the risk of injury, and build a positive self

image. A well conditioned and physically prepared athlete will always transfer

optimal performance in the game. Premier 1 Sports will provide all the necessary

tools to develop speed preparing them for great game performance.

This manual is an essential guide to assist in implementing a sound speed program for

football. The content of this manual will give specific explanation to the following:

1. Developing Leadership

2. Developing the “Premier Zone”

3. Warm-up and stretching

4. Speed and Agility The success of a young athlete lies not only within level of skill development, but also

within level of physical development (strength and conditioning). The amount of

improvement in your physical development will depend upon consistency and level of

intensity of the workouts. The greater amount of time you dedicate to your

development allows for the opportunity of great benefits that will be retained long

into the season.

In regards to off-season training, time away from team sports will test the athlete’s

responsibility of training and improving physical development. Character will be

displayed in a player’s desire, determination, dedication, hard work and sacrifice.

Athletes must be self-understanding and identify their weak points and work to

change those into power areas, while still maintaining and building strengths. This

can be accomplished through continual self-evaluation and goal setting. An athlete’s

attributes as an individual will be contributions to his team.

PREMIER1SPORTS.COM 2

Perhaps the greatest single attribute an individual can contribute to his team is

leadership. Those athletes who are respected provide team leadership and serve as

the nucleus of any team. Developing team leaders will have an immediate impact

and enable other teammates to compete with confidence. Respect is gained through

action. The gains you make in the off-season in physical development will be

respected by teammates.


“Leadership is not developed in a day but daily.” - Sandra Erving

DEVELOPING LEADERSHIP Leadership development is critical in developing a culture of winning. Speed and

agility training are ideal times to develop leadership skills and build camaraderie

amongst the team. Effective leadership development will:

1) Increase self-confidence

2) Promote sportsmanship

3) Promote teamwork

4) Teach self-respect and respect for others

5) Create a sense of accountability and responsibility

6) Enhance communication skills

It is up to the coach to initiate the development of leadership by setting an example

for their players to follow. A premier coach is one who is dedicated and strives to live

with high standards and sets the tone with their presence. What you do on and off

the field is a reflection of your priorities and character. Most people in general have

leadership potential but have never been placed in a situation that allows them to

develop themselves into effective leaders. The following are strategies that coaches

can use in team settings that will develop leadership in their athletes:

1) Identify a core group of leaders on the team and develop a council.

2) Explain to your athletes daily why leadership development is important to the team

and their future. By effectively communicating with your athletes they will in turn

learn how to communicate amongst themselves. Learning how to communicate

effectively will help athletes work together, solve problems amongst themselves and

work harder.


3) Make decisions that place team goals and leadership development first then

communicate those decisions with the team council or to the entire team.

4) Identify and encourage the use of leadership skills used by athletes. Praise and

acknowledge athletes for: good or improved work ethic, encouraging other

teammates, or by simply setting a good example.

5) Create opportunities for athletes to develop leadership. Allowing athletes to lead

the warm up or training session will give them a sense of responsibility for the team’s

success.

Making leadership development a priority will play an enormous role in your team’s

success. Giving athletes responsibilities in your speed training will allow them to take

ownership of the program on and off the field. Remember that the key to developing

your athletes starts with YOU!!


“Only a mediocre person is always at his best.” - William Somerset Maugham THE PREMIER ZONE Although most athletes of today follow sound and respectable speed training

programs, many fall short to gain maximum results because of a very common

mistake. This common mistake is the lack of mental preparation. Properly placing

the mind in full force allows the entire training process to be taken to the next level.

This is called developing the edge.

Especially in team settings, it is the responsibility of the coach to set the tone each

and every day. Everything begins and ends with the focus of the leader. If you

(Coach or Trainer) don’t come to work with a sense of urgency and a purpose how can

you expect your athletes to be focused. The success and failure of your program

starts with YOU!! You definitely want your athletes to compete and enjoy training

but this is not the time to play. When dealing with younger athletes it is important

that they understand mental preparation is a skill that can be taught and learned.

The Premier Zone development refers to understanding the physical and mental needs

as an athlete. Preparing yourself in realistic ways to meet these needs involves three

things:

1. Developing your plan of action

2. Testing and evaluation

3. Goal Setting

Developing your plan of action helps you organize your thoughts in terms of setting

athletic performance goals and determining how you can reach these goals. Your

training program must have a purpose and plan, which should be communicated to

athletes daily.


Testing and evaluation is where you test yourself on measurements that will help you

assess your physical performance skills and provide insight to set training priorities.

Goal setting is taking your priorities and assigning monthly targets toward your

development and progress. Allowing your athletes to set goals will instill pride and

allow them to take complete ownership of the program. Communicate daily with

your athletes on the importance of establishing a strong work ethic to reach their

short or long term goals.

A total commitment to the “Zone,” is critical to athletic development during the off-

season training months. Without it your program has little purpose and your training

has little chance to have an effect in your development as an athlete or coach.


“I’m so fast that last night I turned the light switch off in my bedroom…and I was in my bed before the room was dark.” - “The Greatest” Muhammad Ali

SPEED AND AGILITY Developing speed and agility takes a strong work ethic and practice. Teaching your

body how to train with high intensity is a skill that takes focus, repetition and

patience to master. Our mission is to teach athletes, parents, coaches and trainers

advanced techniques for developing speed. We have put together the most explosive

speed and agility system ever created. If you have the desire to be #1 and are goal

oriented then this is the program that you have been waiting for. Speed and agility is

something that can be taught and learned by everyone.

Speed Training Warm-Ups Warm-ups reduce the chance of injury and prepare the muscles to fire with force. A

good dynamic warm up should start with slow easy movements and then speed up as

it progresses. By the end of the warm up athletes should be ready to engage in high

speed training. Any lateral movements should be repeated in the opposite direction.

(Warm-ups should be followed in exact order)

1) Iron Cross: Simply will lay on your back with arms extended straight out. With

a loaded toe and a straight leg have the athlete swing their foot to the

opposite hand then bring the foot back to the start position and alternate legs

for a total of 10 swings on each leg.

2) Scorpions: Athletes will lay on their stomach with arms straight out to the side

and swing their foot over to the opposite hand then returning to the start

position. Alternate legs for a total of 10 swings on each leg.

3) Fire Hydrants: With the athlete placed on all fours raise one leg up to hip

level positioned in a 90 degree angle then slowly lower the leg to the start

position. Repeat for a total to 10 raises on each leg.


4) Kneeling Hip Flexor: Place the athlete in a lunge position with both knees on

the ground. Start by pushing the hips forward until athlete feels a stretch in

the quads and hip flexor. Perform 5 sets of 10 sec. holds on each leg.

5) High Knee Grabs: High knee grabs are great for activating the glutes and

hamstrings for speed training. Simply place outside hand on knee with the

other on the shin. To reemphasize good sprint mechanics keep your toe loaded

and gently pull knee to chest. Alternate leg for a designated distance.

6) Russian Kicks: Russian kicks are another great warm-up for the glutes and

hamstrings. Staying completely relaxed, keep your leg straight and have the

athlete kick their foot to the opposite hand for a desired distance. Athletes

should take their time, this is not a race.

7) Side Lunges: Side Lunges stretch the hips, adductors and hamstrings. At a

slow pace the athlete will take a side lunge step sinking their hips with the

opposite leg remaining straight. Athletes can perform this exercise for a

desired distance or repetition in both directions.

8) Quad Stretch: With the quad stretch, have the athlete grab their ankle,

pulling their foot to their glute. With a high chest exaggerate the reach with

the opposite hand as if they are trying to touch their foot. This warm up will

stretch the athlete’s quads and hip flexor.

9) Lunge w/ Twist: Lunge w/ Twist is a sure-fire way to warm-up the legs and

activate core muscles needed for speed. The athlete will take a forward lunge

step. While in the bottom position of the lunge, athletes will create a 90

degree angle with both legs. Stepping out of the lunge, athletes will drive

their heel to the glute while maintaining a loaded toe.


10) “A” Skips: A-Skips are great for reinforcing sprint mechanics. The athlete

will drive their heel straight to the glute with a loaded toe and step over top

of the opposite knee driving their foot down into the ground. Their upper body

should be relaxed with arms in a straight line throwing hands down and behind

their hips. Arms should be positioned at 90 degrees.

11) Cycle Runs: When done properly cycle runs are great for developing proper

mechanics. With a loaded toe, fire the heel underneath the glute stepping over

the opposite knee creating a cycle. Proper arm swing is also very important

when performing this drill. When sprinting athletes want to create and

maintain this cycle with eliminating any drag of the foot.

12) Side Shuffles: When performing side shuffles athlete’s hips are low with their

chest high and back flat. Body position should stay the same through out the

drill. Give a strong push with the outside leg to move laterally.

13) High Knee Carioca: High Knee carioca is a must when warming up for lateral

movements. Have the athlete drive their heel directly underneath the glutes

with a loaded toe and drive the foot down underneath the hips to move

laterally.

14) Backpedal: Start in a solid defensive position and backpedal to the

designated distance.

15) Falling Start: Have the athlete stand feet shoulder width apart and fall

forward until they have reached a 45 degree angle. Once their body is in

position, they will accelerate forward with feet landing underneath the hips

creating a smooth cycle. The athlete will gradually increase their intensity

with each burst.


Premier Speed In order to become faster you must practice running with proper technique at the

highest possible speeds. Learning how to relax and positioning your body properly

while sprinting is the key to the equation: Stride Length x Stride Frequency = Speed.

Speed for field sports is basically broken down into two phases, acceleration and

maximum velocity also known as top speed. Maximum velocity training is important

but in game situations field sport athletes are rarely given opportunities to ever reach

top speed which is the main reason why we place a higher value on acceleration.

Acceleration Mechanics To accelerate efficiently, mechanics must be reinforced daily by focusing on arm

swing and the correct usage of the step over technique. Proper arm swing stabilizes

the core and will allow athletes to create a faster stride frequency and longer stride

length. Arms should be thrown in a linear motion, positioned at a 90 degree angle

and then open to no further than 120 degrees when thrown down and back past the

hip. Hands are always relaxed and placed in a comfortable position. Throwing the

hand past the hip will enable the heel to gain maximal height so that the athlete can

utilize the step over technique.

The step over technique creates a cycle when sprinting, by driving the heel to glute

step directly over the top of the opposite knee with a loaded toe. Drive the ball of

the foot down underneath the hips to create the greatest amount of force to push you

forward. Keeping the feet underneath the hips will also position the glutes and

hamstrings properly so that the athlete can apply the greatest amounts of force to the

ground. Teaching your body how to create this force through the ground is vital for

improving acceleration. The step over technique should be utilized throughout the

acceleration phase. It will take focus, determination and practice to master these

techniques. It’s true that the greater amount of force that an athlete generates

through the ground the greater amount of force the ground will give in return.


Placing your body in the correct position during acceleration will make the transition

to maximal speed smoother and easier. Athletes should drive out, positioned in a 45

degree angle creating a straight line from head to heal. Falling and push–up starts are

effective because they place athletes in the correct position at the beginning of a

sprint. Coaching point: Look for athletes to make a smooth transition during this

phase. If athletes pop up too fast they will not be able to accelerate properly and

find it difficult to reach top speed.

Acceleration Depending on the athlete’s flexibility, age, mechanics and strength levels,

acceleration can last anywhere from 15 to 30 yards for most team sport athletes.

Learning how to dig through the ground with intensity while utilizing proper form, is

the key to developing acceleration. Remember that technique must be reinforced

daily because placing your athletes in the correct position will allow them to reach

their full athletic potential. Be certain not to accelerate with such intensity that

mechanics break down which will make it difficult for athletes to reach and maintain

top speed.

Acceleration Drills A) 10 to 25 yard acceleration sprints: When starting a sprint routine begin with 15 to

25 yard acceleration sprints. These sprints should be performed near or at full speed.

Technique must always be reinforced. To create an effective cycle, use the step over

technique with very little drag. Even when performing a push up start the same

techniques are used.

B) Load/ Release (Sprints): Resist the athlete for 5 yards and then release for a 20

yard sprint. The athlete should experience a feeling that they are being shot out of a

cannon. When being resisted the athlete digs aggressively using the step over

technique while apply a great amount of force to the ground. Even when released

great sprint mechanics are still used.


C) Load/ Release (Lateral-Sprint): Resist the athlete’s lateral shuffle for 5 yards and

release for a 20 yard sprint. Keeping the elbow tight to the body, drive off the inside

leg when changing direction into a full sprint. Again sprint mechanics are reinforced.

Maximum Velocity The other phase of speed is known as Top Speed. It is important to understand that

running at maximum velocity or top speed, the amount of energy and effort that are

required differentiates from acceleration. Instead of digging and applying force to the

ground, learn how to tap the foot down and float. Learning the float technique during

top speed is again a skill that requires practice and repetition. When applying the

float technique the athlete should relax and decrease the amount of energy that was

spent to reach top speed, without losing speed. If athletes try to dig and accelerate

through the top speed phase they will fatigue and decelerate at a much faster rate.

With practice athletes will understand what it feels like to relax and float.

The athlete’s body at this point should be in a comfortable upright position. The

arms are still thrown down and back fast and in the same position just not as intense.

The step over technique is still enforced eliminating as much drag of the foot as

possible creating a smooth cycle. When performing speed work, athletes must fully

recover between sprints. Speed cannot be developed if the athletes are fatigued and

muscles are exhausted. Athletes must remain focused and improve with each

individual sprint.

Maximum Speed Drills A) Build-Ups: One of our top speed drills are build ups. To set the drill up place 5

cones in a straight line 10 yards apart covering a total distance of 40 yards. Have the

athlete start at the 1st cone and gradually build up speed in between each phase

throughout 40 yards. The athlete should start out with a 65% burst, once they enter

phase 2 they should accelerate to 75%, 3rd phase 85% and last phase 95% effort. The


athlete should remain very relaxed using great arm action. Throwing his hands behind

the hip will allow stride length to reach full potential.

B) Flying 20’s: When first introducing flying 20’s to your athletes place a start cone

with another 15 and 35 yards away. Have the athlete accelerate hard to the 1st cone

and then utilize the float technique from 15 to 35 yards. Teaching the athlete to

totally relax, using great sprint mechanics while maintaining the speed that they

generated from the first 15 yards is the goal of this flying 20. Once the athlete has

mastered floating after accelerating for 15 yards, extend the acceleration phase to

20, then 25 and even 30 yards depending on the experience of the athlete. Using the

same concepts, have the athlete accelerate for 20 yards and then utilize the float

technique for an additional 20 yards. Remember the athlete should remain totally

relaxed during the float phase and display great mechanics.

C) Flying 30’s: Once your athletes feel comfortable floating for 20 yards try

extending the sprint so that they now float for 30 yards. The acceleration progression

should remain the same as the flying 20.

D) Flying 40’s: If you as the coach or athlete feel comfortable floating for 30 yards

we suggest that you extend the float phase even further for 40 yards. The same

acceleration progression from the flying 20 and 30 are applied.

E) Sprint-Float-Sprint: When first introducing the sprint-float-sprint series place a

cone at the start and a second at 15 yards. The 3rd placed at 25 yards and a 4th at 35

to 40 yards. The athlete will come out accelerating hard for 15 yards and then float

as they enter the second phase. Remember when floating the athlete neither gains

nor loses speed but maintains the speed reached in the first phase. Once the athlete

has entered the last phase they will accelerate to 95%-100% of their max speed for

the last 10 to 15 yards. Even when decelerating, proper mechanics are used. Once

the athlete feels comfortable floating after 15 yards the acceleration phase can be


extended to 20 with the same pattern followed. This sprint routine takes time to

master but with practice can be conquered.

F) Float-Sprint: Place 5 cones in a straight line 10 yards apart covering a total of 40

yards. The Float-Sprint is great for developing sport specific speed and teaching

athletes how to change gears. This time have the athlete only come out with a 65%

effort. Once they have entered into the 2nd phase try and accelerate to 90% of top

speed then decelerating to 75% entering phase 3. Coming into the last phase athletes

should accelerate again this time into a full sprint. Coaches and athletes make sure

that sprint mechanics are maintained during both the acceleration and deceleration

phases of the sprint.

Conditioning: Tempo Running and Shuttles Effective tempo running and shuttles are very important for conditioning athletes.

These two types of conditioning will enable athletes to recover faster from repeated

sprints allowing them to compete at a high level throughout the course of a game.

During games lactic acid will build making it vital for athletes to condition properly to

develop a tolerance. Remember athletes must be conditioned to meet the demands

of their sport, not just to pass a made up conditioning test.

There are two distinct ways to incorporate tempo running into your program. When

first introducing tempo runs measure the athlete’s ability to maintain consistent

times using about 70 to 75% of the athletes top speed with 60 seconds of recovery.

The athlete must be able to start and finish the workout with consistent times. The

key to these extensive tempo strides is to gradually decrease both the recovery time

to 40 seconds and the individual sprint times. Extensive tempo strides for football

players can range anywhere from 40 to 100 yards depending on the position. Interior

lineman will benefit the most from 40 to 70 yards while skilled positions range

anywhere from 80 to 100 yards. Have the athlete stride the outside of the field and

then walk to the opposite sideline to repeat the stride in the opposite direction.


Athletes should be in constant movement. This is not an intense day and these runs

are used at the beginning of the training season to build an aerobic foundation or can

also be used as a recovery day any time during the training season after a speed

workout if needed. When first introducing extensive tempo strides the volume can

range anywhere from 800 to 1200 yards depending on the position and experience of

the athlete. Throughout the training season the volume of the workout should

increase, starting with 8-12 strides building eventually to 18-20.

To develop more of an aerobic base and build a higher tolerance for lactic acid,

intensive tempo runs of 80 to 85% of the athlete’s top speed is critical for athletes.

These types of runs should be used closer to the start of the season to prepare players

for the lactic acid build-up that they will experience during games. Intensive tempo

conditioning will require more recovery time (1-2 min.) since athletes will be required

to reach speeds near maximum velocity. The key is that athletes must keep consistent

times throughout. The most successful athletes have the ability to play with high

intensity throughout the entire game which is why intensive conditioning plays such a

vital role.

Effective shuttle runs are very important for conditioning athletes. During games

lactic acid will build making it vital for athletes to condition properly in order to

sustain at or near maximum efficiency. Proper conditioning for players will enable

athletes to recover faster from repeated sprints allowing them to compete at a high

level throughout the course of a game. Implementing change of direction and

deceleration into your conditioning program will prepare athletes for movements

required to be successful in field sports. Shuttle runs (suicides), are a great

conditioning tool when used correctly because the change of direction simulates game

movement. Athletes should finish all sprints within the same time frame when

implementing this type of conditioning. Learning how to position your body correctly

in a state of fatigue will improve performance and decrease the chance of injury.

Remember: 1) athletes must be conditioned to meet the demands of their sport and

2) Performance enhancement should be the focus of your conditioning program.


Change of Direction and Deceleration

Agility training is teaching the body how to decelerate, stabilize, change direction

and accelerate while maintaining their speed and balance. Proper agility training can

help to improve foot speed, quickness, reaction and prevent injuries. Deceleration

training is one of he most important aspects of being agile. Athletes that can

decelerate the fastest usually make the most plays. Learning how position one’s body

while decelerating will allow athletes to change direction faster. The fastest athletes

know how to change direction while still maintaining speed. When performing

deceleration and change of direction drills, it is vital that athletes understand how to

sink their hips while keeping their shoulders over top of the toes. This position gives

the athlete the best opportunity to establish a base allowing them to control their

speed and change direction quicker. Coaching Point: Watch the athlete’s body

positioning on all drills and eliminate the amount of steps taken when decelerating to

a stabilized position or when changing directions. Athletes must be placed in the

proper position in order to improve these skills.

Premier Hurdle Drills The Premier Hurdle system is an ideal way to develop your athlete’s agility and

mobility. Premier has devised a hurdle system that will help improve athlete’s

acceleration, deceleration, re-acceleration and balance while moving in multiple

directions. These sport specific hurdle drills will help create quick, agile athletes.

A) Stacked Hurdles: When performing the stacked hurdle drills simply place a cone

at a designated starting point with 2 sets of hurdles in a stacked formation one hurdle

space apart. Place another cone 5 yards away from the last set of hurdles to mark

the finish.

1) Lateral Step: Have the athlete explode to the first set of hurdles then

decelerate and perform a lateral step. Once they have successfully completed the

first series change direction reaccelerating to the second set of hurdles and


perform a lateral step in the opposite direction. Give a strong burst to complete

the drill and use great sprint mechanics when re-accelerating. To make the drill

sport specific we like to have the athletes start from a push-up start position.

2) Lateral Step Down and Back: Another drill that can be preformed from the

stacked formation is the lateral down and back series. The athlete will give a

strong burst to the first set of hurdles and perform a lateral step down and back.

Once returning to the starting position re-accelerate and perform the same

pattern on the second set of hurdles. Complete the drill aggressively and again use

great mechanics. To make the drill slightly more difficult try having your athletes

perform the drill from a push-up start position.

3) Weave: A great way to develop foot speed is to implement a weave pattern

through the hurdles. The purpose of the drill is to weave through the hurdles as

fast as possible with the fewest steps. The athlete that takes the least amount of

steps will always finish first. Notice all the drills are finished with high intensity.

4) Lateral/ Weave: Again the athlete will explode to the first set of hurdles and

perform a lateral step down and back. Once they have completed the motion, re-

accelerate to the second set of hurdles and sink the hips decelerating to perform a

weave pattern. Notice, any time the athletes accelerate, correct body positioning

is implemented.

5) Weave/ Lateral: Performing a weave pattern through the first series of hurdles

and a lateral step through the second is another great way mix up the drill. When

developing speed and agility it is important for all the drills to be performed with

high intensity and full recovery.

6) Weave/ Lateral: By adding another hurdle to the drill it is possible to create a

whole new series of challenging hurdle drills. One of our favorites is the weave,


lateral series. Weave through the 1st set and lateral step over the second set of

hurdles.

7) Lateral/ Weave: With this same formation athletes can also perform a lateral

step over the first series of hurdles with a weave pattern on the second.

B) Premier Staggered Hurdles: To set up the premier staggered hurdle series, place

a cone at a start position with a set of 4 hurdles in a straight line 5 yards away. Place

another set of hurdles in the same formation 5 yards away in a staggered formation

with a cone at the end to mark the finish line.

1) Lateral Step: With a strong burst the athlete will attack the first set of hurdles

and perform a lateral step, reaccelerating to the second set of hurdles and repeat

the same pattern. Watch the athlete give a strong finish using proper mechanics.

A great way to develop sport specific speed is to have your athletes perform the

drill from a push-up start position.

2) Weave: Again using the staggered formation with a weave pattern is great for

developing foot speed and mobility. Trying to complete the pattern with as few

steps as possible at full intensity should be the goal of the drill. We always have

our athletes perform the drill from a push-up start position as well.

3) Lateral/Weave: You can also utilize the staggered formation to mix up the

patterns of the drill. One that we like to use is a lateral step over the first series

of hurdles and then a weave through the second. Notice when the athlete

decelerates how they sink their hips and dig when they re-accelerate.

4) Weave/ Lateral: The staggered formation can also be used to perform a weave

pattern through the first series and a lateral step through the second. Performing

this drill from a push-up start position is more challenging but a great way to

simulate a game situation.


C) Premier Pro Series: Place six hurdles in a straight line, with one to one and a

half hurdle spaces apart. Place two cones 5 yards away to mark the finish.

1) Pro Lateral’s: We like to have the athletes start from a push up start position

but they can start in any position that you like. On command the athlete will pop

up and perform a lateral step down and back over the hurdles finishing with a 5

yard burst placing his body in a perfect acceleration position.

2) Pro Weave: Another drill using this formation is to perform a weave pattern

through the hurdles. You can have your athletes perform this drill standing or

from a push-up start position.

3) Pro Lateral/ Weave: Having your athletes lateral step over the hurdles and

then perform a weave pattern back is a great way to mix up the drill.

4) Pro Weave/ Lateral: Using a weave pattern down and then performing a lateral

step back is just another option that we give you.

5) Pro Reaction Drill: The pro reaction drill is a must for any agility training

program. In a push-up start place the athlete in the middle of the formation and

on command the athlete will pop-up to perform a lateral step in the direction in

which they are given. Once over the hurdles they will repeat the pattern and

finish with an intense 5 yard burst using proper acceleration techniques. Another

way to have your athletes perform this drill is to incorporate a weave pattern

through the drill.


Cone Drills Cone drills are meant to simulate game activities. So it is important that athletes

complete these drills with a lot of intensity but given full recovery. Don’t perform

cone drills on consecutive workout days.

A) The Clock: Place the cones in a box formation with the athlete starting in the

center. The goal of the drill is touch each individual cone on the edges of the box as

quickly as possible then accelerate all the way through the formation.

B) Box Reaction: Box reaction is a great defensive drill, were the goal is to maintain

a solid defensive stance throughout, react and change direction as quickly as possible.

As the coach you can dictate how many touches the athlete will perform.

C) 3-Cone Reaction Drill: Place three cones in a straight line 2 yards apart. Place

the athlete 5 yards away lined up with the middle cone. On your cue they will react

and accelerate to one of the cones, then backpedal back to the center. Notice the 45

degree angle of the athlete’s body every time they accelerate then sinking his hips

when decelerating. Placing the athlete in the proper body position when accelerating

and decelerating is important when developing athletes.

D) Stacked Box Drills: Place 6 cones in 2, 5x5 boxes. Placing your athletes in drills

that simulate game activity are important for sport specific training. The different

variations of the stacked box drills, does just that. At an angle the athlete will back

pedal to the middle cone and accelerate forward then sinking his hips to decelerate

to perform the same pattern in the second box. It is important to implement

deceleration drills into your program. This drill can also be performed by utilizing a

shuffle, sprint combination. Using a drop step to start the drill the same pattern will

be used just in a shuffle sprint combination. One of the goals of the drill is to change

direction as quickly as possible. Having the athlete touch the cone on this

combination is a great way to teach the athlete how to sink their hips when changing

direction. A carioca sprint combination is another way to utilize the stacked box


formation. When performing, the athlete will cover as much ground and as fast as

possible. Again notice the athletes step over technique when accelerating forward at

the end of the drill.

E) Half Moon: Place cones in half moon formation. Not only does this drill develop

lateral movement but it is also great acceleration and ankle stabilization. Starting in

a good defensive stance the athlete will perform a shuffle step 8 to 10 yards and then

accelerate through the half moon formation. You can also start the drill off by using

a carioca step through the first phase of the drill. When accelerating through the half

moon, Make sure that your athlete’s body is in the correct position.

F) Box Drills: To set up the box drill simply place 4 cones in a 5 by 5 box formation.

There are many different drills that people do from the box formation, one of our

favorites is when the athlete backpedals to a cone and then drives through the center

of the box changing direction and giving a burst through the finish. A shuffle sprint

combination is ideal for improving lateral movement. Notice how the athlete sits a

good defensive stance when shuffling and places his body in the correct acceleration

position when changing direction. When using the carioca step remember to have the

athlete cover ground and sink their hips when changing direction.

G) Premier Cone Drills: Place cones in a 5x5 box with two cones outside the base of

the formation designating the start and finish. From a standing or push-up start, at

one of the outside cones the athlete will accelerate forward to the first cone and

then perform an aggressive shuffle step down and back repeating the same pattern at

the next cone. Having the athlete touch the cones on this drill is great way also to

teach your athletes how to sink their hips when changing direction. Having the

athlete shuffle then backpedal and sprint forward is a way to incorporate game

activity movements. When the athletes finish this drill make sure they finish with a

strong effort. To incorporate foot speed with this formation, have the athlete circle

the cone before performing the lateral step. The goal is to round the cones quickly

with as few steps as possible.


H) “W” Drill: Place the cones in a “W” formation 5 yards apart. The “W” drill is a

classic that can be used in many different ways. Backpedaling at an angle then

changing direction sprinting forward is just one of the ways that you can use this

formation. The athletes want to dig out of their back pedal when sprinting forward.

Using a shuffle step can be used as a way to develop lateral speed and mobility.

Performing aggressive lateral steps is a way to simulate game movements. You as the

coach or athlete can also perform a carioca step when doing this drill. Notice

whenever the athlete changes direction they do a great job of sinking their hips.

Sprinting all the way through the formation is great for any field sport. This is

another way to develop acceleration and deceleration in the same drill. You can

implement foot speed into the drill having the athlete decelerate and perform a

figure eight around each individual cone. Remember that the goal is to round the

cone with as few steps as possible.

I) 3 Cone Weave: Set 3 cones in a row one and a half yards apart with another set of

cones in the same formation 5 yards away. The athlete will perform a weave pattern

through the cones and then change direction accelerating forward and perform the

same pattern, finishing with a burst. Outstanding way to develop foots peed and

lateral movement. We also recommend using a push-up start position when

performing this drill.

J) Figures 8’s can be done alone or used as a great competition drill. The goal is to

have the athletes explode forward and perform a figure 8 pattern around the cones

down and back twice as fast as possible.

1) Box Figure 8: Place the cones in a box formation 7 to 10 yards apart. Starting

on the outside of the formation the athlete will burst forward performing a figure

8 and then cross the box and repeat the pattern through out the drill. Notice the

athlete when accelerating does a great job of stepping over top of the opposite

knee driving his arms down and back finishing the drill with intensity.


2) “T” Figure 8: Place the cones in a “T” formation with the base of the “T”

anywhere from 5 to 8 yards away. The athlete as fast as possible will perform

figure 8’s on all 3 cones minimizing their number of steps.

3) Diamond Figure 8: Place the cones in a diamond formation with the two

outside cones five yards away and the tip of the diamond at 10 yards. Like the

previous drill the goal is to circle each cone with very few steps and as fast as

possible. Round the cones as close as possible.

K) 3 cone Weave: Set 3 cones in a row one and a half yards apart with another set of

cones in the same formation 5 yards away. The athlete will perform a weave pattern

through the cones and then change direction accelerating forward and perform the

same pattern, finishing with a burst. Outstanding way to develop foots peed and

lateral movement. We also recommend using a push-up start position when

performing this drill.

L) “Y” Drill: Place cones in a “Y” formation with the ends of the “Y” 10 yards away

from the base. Starting on either side of the formation the athlete will sprint forward

to the first cone and change direction to the outside performing a figure 8. Return to

the center and repeat the pattern sprinting through the base of the formation. Again

using the push-up start position places your athletes in a sport specific position.

Sled Training

The fastest athletes are the ones who understand that speed is generated by applying

force to the ground creating maximal force. Learning how to use this force and dig

through the ground will be the determining factor in which athlete can accelerate the

fastest. Sleds are an effective tool because they teach athletes how to create

maximal force while placing them in the correct acceleration position. For every

action there is an equal and opposite reaction. Therefore, the more force you apply

to the ground the more energy the ground will give you in return.


A) Sled Marches: Sled marches can be used to reinforce mechanics and proper body

positioning during acceleration. This is an ideal situation to teach the step over

technique. With a loaded toe the athlete drives their heel to the glute stepping

directly over top of the opposite knee, then drives the ball of the foot into the ground

creating force. Remember, keeping the heels underneath the hips will position the

glutes and hamstrings properly to generate the greatest amount of maximal force.

The athlete maintains a 45 degree angle creating a straight line from heel to head.

Arms are kept at a 90 degree angle throwing hands down and back past the hip.

Remember placing your athletes in the proper position will only enhance their ability

to accelerate.

B) Sled Sprint: Sled sprints are for acceleration purposes only. We recommend that

sprints are performed no further than 25 yards. When sprinting with the sled the

same techniques are applied from the march. Make sure the athlete does a great job

using the step over technique and is able to create a cycle in which they have very

little drag in their foot. When first using the sled for resisted sprint training start out

with 10% of the athletes body weight. You may increase the weight as long as the

athlete’s sprint mechanics don’t break down and are not slowed by more than 10%.

C) Sled Lunges: If you really want to teach your athletes how to create maximal

force then have them perform sled lunges. With a loaded toe have the athlete drive

their heel to glute and step into a forward lunge position. Driving through the lunge

the athlete wants to dig through the ground with the ball of their foot. Return to the

standing position by simultaneously firing the opposite heel to glute and step over the

knee continuing into another forward lunge. Again, the upper body maintains a 45

degree angle with proper arm swing. Coaches should load the sled up as long as the

athlete can continue an even pace.

D) Backpedal Walk: Back pedal walks are a great way work on deceleration. Learning

how to decelerate is one of the most under trained aspects of sport specific training.

Start the athlete in a steady defensive stance, butt low chest high and begin to walk


backwards. Coaches make sure the athletes shoulders are over top of the toes and

maintain a solid stance when performing this drill. You can load the sled up as long

as the athlete can backpedal at an even pace.

E) Backpedal Sprints: Backpedal sprints are great for not only deceleration but you

will find that they can also have an impact on change of direction as well. Using the

same body position as the backward walks, backpedal for a maximum of 20 yards and

no longer than 6 seconds. The 10% rule is applied when first starting but do not feel

limited if an athlete is able to perform the drill demonstrating proper mechanics.

F) Side Steps: Side steps create maximal force for lateral movements. Placing the

athlete in a sound defensive position, have the athlete drive their foot into the

ground and perform a lateral step. Coaches make sure that they maintain a good

defensive position throughout the drill.

G) Power Shuffles: The athlete will aggressively perform a lateral power shuffle.

When performing power shuffles athletes must maintain proper body position through

out.

H) Cross-Over Step: Utilizing the cross over step is great for simulating sport specific

movements and working the abductors.


8 WEEK PROGRAM LEADING TO SPRING TRAINING (example) Week 1 Monday: Acceleration (Performed with full intensity and full recovery)

1) Dynamic Warm-up 2) Push-up start 4x10 yards 3) Push-up start 4x15 yards 4) Push-up start 4x20 yards

Wednesday: Extensive Tempo (Performed at 75% of maximal velocity)

1) Dynamic Warm-up 2) 2x7x80 yards 75% effort 90 sec. recovery (Skilled)

2x7x40 yards 75% effort 90 sec. recovery (Interior Lineman) Friday: Acceleration & Agility (Performed with full intensity and recovery)

1) Dynamic Warm-up 2) Push-up start 4x10 yards 3) Push-up start 4x15 yards 4) Lateral Start 2x15 yards (Perform facing both directions) 5) Intro to Agility (follow DVD progression)

Week 2 Monday: Acceleration (Performed with full intensity and recovery)

1) Dynamic Warm-up 2) Lateral start 4x15 yards (Perform 2x facing both direction) 3) Push-up start 3x20 yards 4) Resisted sprints 2x10-15 yards with 10 yard push-up start after set 5) Resisted lateral steps 2x10 yards with 2x10 yard lateral starts after set

Wednesday: Extensive Tempo (Performed at 75% intensity of maximal velocity)


2x8x40 yards 75% effort 75 sec. recovery (Interior Lineman) Friday: Acceleration & agility

1) Dynamic Warm-up 2) Lateral start 4x15 yards (Performed 2x facing both directions) 3) Load Release Sprints 4 sets 4) Intro to Agility (follow DVD progression)


Week 3 Monday: Acceleration

1) Dynamic Warm-up 2) Push-up start 3x15 yards 3) Push-up start 3x20 yards 4) Sled Sprints 2x2x20 yards with 15 yard push up start between sets

Wednesday: Extensive tempo (Performed at 75% effort of maximal speed)


2x8x40 yards 75% effort 65 sec. recovery (Interior Lineman) Friday: Acceleration & Agility

1) Dynamic Warm-up 2) Falling starts 4x15 yards 3) Load Release Sprints 4 sets 4) Intro to Agility (follow DVD progression)

Week 4 Monday: Acceleration & Agility

1) Dynamic Warm-up 2) Push-up starts 4x20 yards 3) Resisted runs 2x2x15 yards with 15-10 yard push up start between sets

4) Intro to Agility (follow DVD progression) Wednesday: Shuttle Runs

1) Dynamic Warm-up 2) 6x150 yard shuttle run

Friday: Acceleration & Agility

1) Dynamic Warm-up 2) Lateral starts 4x15 yards (Performed 2x facing both directions) 3) Lateral Load Release 5 sets 4) Intro to agility (follow DVD progression)


Week 5 Monday: Off Wednesday: Off Friday: Extensive Tempo (Performed at 75% effort of maximal velocity)


2x9x40 yards 75% effort 65 sec. recovery (Interior Lineman) Week 6 Monday: Acceleration & Agility

1) Dynamic Warm-up 2) Push-up starts 4x20 yards 3) Sled Sprints 2x2x20 yards with 15 yard push-up start between sets 4) Premier cone drill

Wednesday: Acceleration & Speed

1) Dynamic Warm-up 2) Push-up start 4x20 yards 3) Flying 20’s 5 sets 4) Up hill sprints 5x20 yards

Friday: Acceleration & Agility

1) Dynamic Warm-up 2) Push-up starts 4x20 yards 3) Lateral Load Release 3 sets (1 set face both directions) 4) Premier stacked hurdle series

Week 7 Monday: Acceleration/ Speed

1) Dynamic Warm-up 2) Falling Starts 4x25 yards 3) Flying 20’s 4 sets 4) Sled Sprints 2x2x20 yards wit 15 yard push-up start between sets

Wednesday: Intensive Tempo (Performed at 5% of maximal velocity)

1) Dynamic Warm-up 2) 2x8x90 yards 85% with 2:00-2:30 min. recovery (Skilled)

2x8x50 yards 85% with 2:00-2:30 min. recovery (Interior Lineman)


Friday: Acceleration/Speed/ Agility/ Competition 1) Dynamic Warm-up 2) Push-up start 2x20 yards 3) Push-up start 2x25 yards 4) Sprint-Float-Sprint 5 sets 5) Competition Drills or Premier Box Drills

Week 8 Monday: Acceleration/ Agility/ Competition

1) Dynamic Warm-up 2) Push-Up start 4x25 yards 3) Premier Staggered Hurdle Drills 4) Competition Drills

Wednesday: Shuttle Runs

1) Dynamic Warm-up 2) 6x150 yard shuttle runs

Friday: Acceleration

1) Dynamic Warm-up 2) Falling start 4x25 yards 3) Load Release 4 sets 4) Premier Cone Drills


10 WEEK SUMMER TRAINING PROGRAM (example) Week 1 Monday: Acceleration/ Speed

1) Dynamic Warm-up 2) Push up start 10 yards 3) Push up start 15 yards 4) Push up start 20 yards 5) Sled Sprints 2x2x20 yards with 15 yard push up start between sets

Wednesday: Extensive Tempo (Performed at 75% of Maximal Speed)

1) Dynamic Warm-up 2) 2x8x90 yards 75 sec. recovery (skilled)

2x8x50 yards 75 sec. recovery (Interior Lineman) Friday: Acceleration/ Speed

1) Dynamic Warm-up 2) Push up start 4x20 yard 3) Push up start 4x25 yard 4) Load/Release 4 sets

Week 2 Monday: Acceleration/ Speed/Agility

1) Dynamic Warm-up 2) Push up start 4x20 yards 3) Resisted Runs 2x2x15 yards with 15 yard push up start between sets 4) Premier Pro Hurdle Drills

Wednesday: Extensive Tempo (Performed at 75% of maximal speed)

1) Dynamic Warm-up 2) 2x9x100 yards 75 sec. recovery (Skilled) 2x9x60 yards 75 sec. recovery (Interior Lineman)

Friday: Acceleration/ Speed/ Agility

1) Falling start 4x20 yards 2) Sled Sprints 2x2x20 yards with 15 yard push up start between sets 3) Premier Box Drills


Week 3 Monday: Acceleration/ Speed/ Agility

1) Dynamic Warm-up 2) Push up starts 4x20 yards 3) Lateral Load Release- 3 sets (1 set face both directions) 4) Premier Hurdle Drills

Wednesday: Shuttle runs

1) 6x150 yard shuttle runs (Skilled 30 sec., Interior Lineman 35 sec.) Friday: Acceleration/ Speed/ Agility

1) Dynamic Warm-up 2) Push-up start 4x20 yards 3) Flying 20’s 4 sets 4) Premier Cone Drills

Week 4 Monday: Acceleration/ Speed/ Endurance

1) Dynamic Warm-up 2) Push-up start 4x20 yards 3) Build-ups 4 sets 4) Sprint-Float-Sprint 4 sets

Wednesday: Extensive Tempo (Performed at 75% of Maximal Speed)

1) Dynamic Warm-up 2) 2x10x100 yards 60 sec. recovery (Skilled)

2x10x60 yards 60 sec. recovery (Interior lineman) Friday: Acceleration/ Speed/ Agility

1) Dynamic Warm-up 2) Falling start 4x25 yards 3) Load Release 5 sets 4) Premier Staggered Hurdle Drills

Week 5 Monday: Off Wednesday: Off


Friday: Extensive Tempo (Performed at 75% of Maximal velocity)(Walk end zone) 1) Dynamic Warm-up 2) 2x10x100 yards 60 sec. recovery (Skilled) 2x10x60 yards 60 sec. recovery (Interior lineman)


1) Dynamic Warm-up 2) Push-up starts 4x25 yards 3) Flying 30’s 4 sets 4) Sprint-Float-Sprint 4 sets


1) Dynamic Warm-up 2) 7x150 yard shuttle runs

Friday: Acceleration/ Agility/ Reaction

1) Dynamic Warm-up 2) Push-up starts 4x25 yards 3) “W” Drill” 4 sets 4) Premier Pro Reaction Hurdle Drill


1) Dynamic Warm-up 2) Falling Start 4x25 yards 3) Flying 30’s 4 sets 4) Load Release 4 sets


1) Dynamic Warm-up 2) 2x300 yard shuttle runs 4x150 yard shuttle runs

Friday: Acceleration/ Speed/ Position Specific

1) Dynamic Warm-up 2) Push-up start 4x25 yards 3) Lateral Load Release 4 sets 4) Position Specific Drills



1) Dynamic Warm-up 2) Falling starts 4x30 yards 3) Build-ups 4 sets 4) Sprint-Float-Sprint 4 sets

Wednesday: Extensive Tempo (Performed at 75% OF Maximal Speed) (Walk end-zone)

1) Dynamic Warm-up 2) 2x10x100 yards 45 sec. recovery (Skilled) 2x10x70 yards 45 sec, recovery (Interior lineman)

Friday: Acceleration/ Agility/ Competition

1) Dynamic Warm-up 2) Push-up starts 4x30 yards 3) Premier Hurdle Drills or Premier Cone Drills 4) Competition Drills


1) Dynamic Warm-up 2) Falling start 4x30 yards 3) Premier figure 8 drills 4) Competition Drills or Premier Box Reaction Drills

Wednesday: Intensive Tempo (85% of Maximal Velocity)

1) Dynamic Warm-up 2) 8x200 meter (2:30-3:30 recovery) (Skilled) (Performed on the track)

Shuttle runs 7x150 yard shuttle runs on 25 yard course (Interior lineman) Friday: Acceleration/ Agility/ Position Specific

1) Dynamic Warm-up 2) Push-up starts 4x30 yards 3) Stacked Box Cone Drills 4) Position Specific Drills



1) Dynamic Warm-up 2) Falling starts 4x30 yards 3) Premier Stacked Hurdle Drills 4) Competition Drills

Wednesday: Intensive Tempo (85% of Maximal Speed)

1) Dynamic Warm-up 2) 8x200 meters (2:30-3:30 recovery) (Skilled) (Performed on track) Shuttle runs 7x150 yard shuttle runs on 25 yard course (Interior lineman)

Friday: Acceleration/ Competition/ Position Specific

1) Dynamic Warm-up 2) Push-up start 30 yards 3) Competition Drills 4) Position Specific Drills


REFERENCES Baechle, T. & Earle, R. (2000). Essentials of Strength and Conditioning. (2nd Edition). Illinois.

.Boyle, M. (2004). Functional Training for Sports. Illinois. Carr, G. (1999). Fundamentals of Track and Field. (2nd Edition). Illinois. Foran, B. (2001). High Performance Sports Conditioning. Illinois. Gambetta, V. (1981). Track and Field Coaching Manual. Illinois. Kenn, J. (2003). The Coach’s Strength Training Playbook. California. Radcliffe, J. & Farentinos, R. (1999). High –Powered Plyometrics. Illinois. Siff, M. & Verkhoshansky, Y.V. (1998). Supertraining. (6th Edition). Colorado. Smith, J. (2006). Speed Training Considerations for Non-Track Athletes.


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