2009 Utica College Strength & Conditioning

1. 2009 Utica College Strength & Conditioning Agility/Speed Drill’s

2. Pro-Agility: You will need three cones/landmarks which should be spaced out every 5 yards. 1. Start in a 3-point stance with hand on the center line. 2. Open up to the left or right and sprint 5 yards, touching the line. 3. Open up and sprint 10 yards to the other line and touch it. 4. Open up and sprint all the way through the middle. Side shuffle with resistance. Back peddle 15 yards, turn and explode another 15 yards. Remember to turn and explode to both the left and right. 5 Yards start 5 Yards Hops; both single leg, double leg 20 yards. Also hop hop hop, stop. This will be done with both single and double leg movements. Both resistance and acceleration sprints. Person will be tied to tubing. The training partner will hold onto the other end either In front of or behind depending on resistance or acceleration. For to be determined distance. Sudden Death: Sprint 10 yards then come to a sudden stop, with as few steps to stop as possible. Works hamstrings. Bench Footwork: make sure the player does reps on both sides of the bench. From the floor, to the top of the bench, to the other side of the bench and back over. Make sure player starts on both sides.

3. Agility: This section is organized from simple to complex. In the first weeks of adding agility drills choose from the beginning of the section. As you begin to improve, incorporate the more difficult drills. The sets and repetitions given are your starting points. Add sets and reps each week as necessary. You should always rest between sets of drills or when switching direction. If your training manual does not specify sets and reps, follow the guidelines given with the exercises. 10-yd Square Drill: Sprint and cut around the outside of each cone. Focus on being sharp at the turns and accelerating out of them. Spring through the last cone. Complete 4-6 times. Rest 15-20 seconds between each repetition . 10-yd

4. 10-yd Sliding Square Drill: Spring and cut around the outside of the first cone, then slide (shuffle) across the top, pivot inside and sprint to the bottom corner, then slide across the bottom. Stay low and don’t cross your feet over on the slide. Complete 4-6 times. Rest 15-20 seconds between each repetition. 10-yd 10-yd Backpedal Square Drill: Sprint and cut around the outside of the first cone, then slide (shuffle) across the top, backwards run to the bottom corner, then pivot inside and sprint across the bottom. Stay low 10-yd

5. Arrow Drill: You will need four cones/landmarks which should be spaced 5 yards apart in the manner shown below. Two persons start at one end. The person on the left begins. When they reach the first cone, the person on the right or the second person will begin their turn through the drill. Therefore it acts similar to a rabbit drill pushing each other to move at a higher rate of speed. T-Drill & Sliding T-Drill Spring forward to the top middle cone, cut and sprint to the outside, cut and sprint all the way across the top, turn and sprint back to the middle then cut and sprint through the start. For the sliding T, slide to the outside, sprint across the top, pivot and slide to the middle, pivot inside and sprint through the start. Repeat either drill 4-6 times each direction. Rest 20-30 seconds between repetitions. 5-yd 5-yd 5-yd 5-yd 10-yd 10-yd

6. 5-yd L-Figure 8 Drill: Start on the inside of the L. Spring to the top cone, shuffle around it always facing forward, sprint across to the top of the outside cone, shuffle around it always facing the same direction, turn and sprint back across, cut and sprint back through the start. Repeat this drill 6-8 times each direction. Rest 30-40 seconds between repetitions. 10-yd Hourglass Drill: Start outside the drill, cut and sprint around all cones. Be sharp and accelerate out of the turns. Repeat this drill 4-6 times each direction. Rest 30-40 seconds after each repetition. For a variation of this drill you can shuffle/slide across the top and bottom. 10-yd Start&finish

7. Set the drill up over a 10-yard square. Start at a point outside the drill. Backpedal, sprint or slide to the center, then cut and sprint to the outside. Jog back to the start and repeat all the way around the start. 1 set = 8 sprints. One workout = 4 sets. (1 each of backpedal, sprint, slide right and slide left) Rest 1-2 minutes after each set. 5 4 3 6 2 7 8 1 1 Start

8. Inverted Triangle: Sprint and cut around the outside of this drill. Be Sharp and accelerate out of the turns. Repeat this drill 6-8 times each direction. Rest 15-20 seconds between repetitions. A variation of this drill is to turn at the last cone and sprint back around to the start. Rest should increase to 30 seconds if this is done. start Inverted Triangle (Sliding): Sprint and cut around the outside of the top cone then slide across the top, pivot inside and sprint back through the start. Be sharp and accelerate out of the turns. Repeat the drill 6-8 times each direction. Rest 15-20 seconds between repetitions. start Backpedal Triangle: Complete this drill as either of the other variations except start at the top center and backpedal to the bottom cone then cut and sprint around. Repeat 5-6 times each direction resting 20 seconds between repetitions. start

9. Speed The following will focus on acceleration and strait speed. Always warm up properly before starting a speed workout. Form running, striding, and the dynamic warm up should be done before every running work out. Never try to sprint without first completing acceleration drills. A speed workout Should consist of several sets and reps 3-4 of the following drills listed below. Remember, when training for speed you should be more concerned with the quality of each rep rather than the quantity of work done. Be sure to give yourself adequate recovery between drills. If your summer training manual does not specify sets and repetitions for the speed drills, follow the guidelines below. Form Running (Warm Up) Complete these drills over 15 yards and back. Quick March (Drive the knee’s up) Skipping (loose, swing the arms) Power Skip (Quick feet, little steps) Skip for height(drive the knees and arms up) Skip for distance (Bound while you skip) Butt Kicks (heels to butt, on your toes. Loosens up your quads) Side Lunges (work both to the left and right) Slide left and right (shuffle) Reverse Lunge(reach back with toes and pull backwards with hamstrings) Backwards Run 60-80% acceleration (easy build up) 80-90% acceleration (easy build up)

10. Form Running to 15 yard spring: Complete each of the form running drills above over 10-yards, then sprint for 15 yards. Walk or jog back to the line between drills. Allow yourself enough recover to achive maximum speed on each sprint. Stride Sprint Stride (20-20-20) or stride sprint stride sprint (20-20-20-20) Complete this drill over 60 or 80 yards. Start out easy, with a technically perfect stride over 20 yards, as you cross the line, explode into an all out sprint over 20 yards, and then decelerate back to a perfect stride. For the 80 yard drill repeat the same format. Complete this drill in sets of 10 repetitions, resting 20-30 seconds between repetitions and 3 minutes between sets. (unless summer training manual says otherwise). Falling Starts: Start with your toes on the line. Raise yourself up onto your toes and fall forward as far as you can before taking a step into your sprint. Pick your knee up and dig in with your toes. Vary the distance of the sprint from 5-15 yards. Alternate the foot you start with. Work the speed of your first 3 steps. This drill can be incorporated into your warm up or added to the end of a session. Always complete the same number of starts with each foot. Walk back to the line as your recovery.

11. 90 Degree Jump Starts: Start with your body perpendicular to the line. On “go” jump and turn 90 degrees, as soon as your body is square to the line sprint forward. Vary the distance from 5-15 yards. Complete the same number of repetitions turning to the right and turning to the left. Work on immediate forward motion, no stutter or backwards step before you sprint. 180 Degree Jump Starts: This drill is the same as above, but you start with your back to the line and jump and turn all the way around (180 degrees) before you sprint. Always complete the same number of reps turning both to the left and right. Vary the distance of the sprint. Mountain Climber Starts (3 switches & sprint): Start with your hands on the line in a sprint start position with your right foot forward. Keeping your body flat and your abs tight, switch your front foot 3 times and then sprint (do 3 mountain climbers). This means you will sprint off your lead foot. Alternate each time. Vary the distance of the sprint and complete the same number for each foot. Mountain Climber Starts (1 switches & sprint): This drill is the same as above except only one switch then sprint.

12. Hurdle or line hops to 15 yard sprint: • If you don’t have a mini-hurdle, use a line, a cone, or a piece of rope…anything that you • can jump over. Complete each of the following drills and sprint 15 yards. Walk back as your • recovery. Recover enough between reps that you achieve maximum speed each sprint. • Slide to side 3 hops and sprint (right and left) • Forward and back 3 hops (right and left) • Side to side 2 hops (right and left) • Forward and back 2 hops (right and left) • Once over and sprint (right and left) • Once over forward, turn and sprint (right and left) Standing long jump turn and sprint: Start on the line, complete a standing broad jump as far as you can, then turn and sprint 10 yards to the right. Walk back and repeat to the left. Complete the same number of repetitions each direction. Recover as needed between sets.

13. Conditioning Fartlek Running: Begin with a steady running pace moderate to low intensity with short bursts of 90 -100% speed increase. These bursts should last between 30 seconds and one minute and will generally occur roughly every 3-5 minutes. 300 yard shuttles: There are two ways in which to do this. Option 1: place a cone/marker 25yards away. Then sprint to and from the cone (this is one rep) 6 times. If you do not have a partner Allow yourself 4-5 minutes rest in between. If you have a partner record the time it takes you to complete the shuttle. Then rest for 3 times that amount. Example) if it takes you 65 seconds to run one shuttle rest for 65x3=195 seconds or 3 minutes and 15 seconds. Option 2: this is exactly the same as above except place the marker at 50 yards away. Then sprint to and from the cone (this is one rep) 3 times. Amount of time of recovery is the the same as above. Gassers: Start on the endline. Then sprint from the endline to the 5 and back then to the 10 and back, then to the 15 and back increasing the distance by 5 yards until your last sprint occurs to the 50 and back.

14. interval Running: This can be done on a track or done around a football field. Mark vary distances with a cone as you hit these marked distances vary between your speed between a jog, run, and sprint. This should be done for 15 minutes strait. 6 packs: Use a football field/soccer field and mark six spots. One on each corner and one in the middle of each sideline. Start at one corner. The first sprint will be from the starting position to half way. The second sprint will be two lengths. The third three lengths…so on until you hit the 6th sprint will take you around the entire field.

15. Track Work Outs: Work Out 1: Work Out 2: Work Out 3:

16. Field Laps: Complete 6-8 laps. See the diagram Below Jog Sprint Jog Sprint Pioneers Pioneers Sprint Jog

17. 5x5 100 yard Stride’s Each set of 100’s is done on a 1 minute interval. Start your timer on your first 100 yard stride and keep it running. However long it takes you to run the 100 yards, you rest for the remainder of that minute. Remember a stride is 80% speed, so it is not a dead out sprint. Rest 3-5 minutes in between each set of 5. This means one set is 5 -100 yards strides. Then you rest then repeat for more times. Hill or Stair Running: 15-20 minutes of hill or stair intervals. Sprint up and walk down or jog down continuously for 7-10 minutes at a time. Rest 3-5 minutes and then repeat another 7-10 minutes.