60 day speed training plan

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Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws. 1 Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com [email protected]

Developing Sport Specific Speed for Athletic Superiority!

60 DAYS

to

EXPLOSIVE SPORT

SPECIFIC SPEED

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Overall Training Program: 12 - 37

Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws.

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8 Week Speed, Quickness, and Agility Program

Athletic Readiness Program

All Grades Program

1.Program Overview Program Focus:

• Sprint Development • Sprint Technique • Sprint Mechanics

• Foot Quickness and Foot Speed

• Quickness through Agility work and Plyometrics • Flexibility and Dynamic Stretching

• Explosion and Leaping Strength

Philosophy of Program:

Build athlete’s confidence and provide them with multiple opportunities to succeed and they will define their path to success!

• Success Breeds Success

• Develop Sound Mind and Sound Body • Personal Improvement is a Must • Always Build Confidence of Athletes

General Principles for Speed Coaches:

• Bring great enthusiasm to the program

• Positive attitude is contagious, always compliment and be specific when making corrections

• Be friendly and courteous to parents and athletes • Focus on self-image improvement of athletes

• Be a technician, know mistakes, identify them and correct them • Be prompt and be courteous

• Exude confidence and build their confidence

• Greatness lies within and it is your job to help them achieve their maximum goals

Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws. 2 Phone: 1-866-Schuman Fax: 201-221-7605 www.schumanspeed.com [email protected]

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• Be aware of each individuals capabilities, skill level, and needs so as to push them hard enough to accomplish their goals, but to also enable them to love and enjoy their improvement

• Never use sarcasm!

• BECOME A MOTIVATION MACHINE! IF THEY BELIEVE IN YOU, YOU CAN

ACCOMPLISH ANYTHING AND ANY PROGRAM YOU RUN WILL BE A SUCCESS

Testing (done the last day of program):

• 40 yard dash • 20 yard dash

• Standing broad jump • 20 yard shuttle run • 3 cone drill

• Vertical jump

Program Must Include in Each Session:

• Dynamic Warm-up and Stretching

• Quickness and Agility Drills (including some plyometrics) • Sprinting and or Sprint Conditioning

• Sport Specific Work • Warm-Down

Equipment Needed (if you have access to it):

• 5-10 Mini Hurdles

• 10-15 Cones or half Cones • 2 Parachutes/Sprint Sleds • 2 Sprint Cords

• Vertical Jump Board or Chalk • One Quickness/Agility Ladder • 2 Stopwatches for Timing Athletes • 1 Dot Mat

Schuman’s Speed Center Sprinting System Includes:

1. Head is upright 2. Eyes straight ahead

3. Toes straight ahead or slightly inward 4. Back should be upright and slightly arched 5. Shoulders rotate with elbows at 90 degrees 6. Wrists should be loose and whip with arm action 7. Feet should be planted directly under the hips 8. Legs should move forward not up

9. Knees should be fully extended on follow through 10. On recovery leg should paw ground on contact

11. Feet should be dorsi-flexed and r unning on balls of feet (not toes)

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1A. Program Set up

Dynamic Warmup:

When kids get settled have them go to fence or wall and do front and side swings.

2 minutes

Once that is completed have them form big circle and go through static stretch routine

7 minutes

Once that is completed have kids form lines for dynamic warm-up exercises

5 minutes

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Dynamic Warmup

Dynamic Warmup:

Athletes positioned in a circle on athletic field Coach(es) are positioned inside the circle

Coach

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Quickness and Agility Stations:

Quickness and A ility Statio s:

Quickness and Agility Stations:

• Once Warm-up is Complete Athletes Move to Agility Stations

• Coach Determines Whether the Campers will be across 2 or 4 stations. That is up to the coaches’ discretion based on # of kids in program and time to complete program. For one hour programs we recommend 2 stations, for 1 ½ hour programs we recommend 4 stations.

Group Agility and Quickness Groups By Age, Skill Level, and Sport!

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Dynamic Warmup Setup

Dynamic Warmup Routine

Easy 20 Yard Strides - 2 Rep High Knees - 2x20 Butt Kicker - 2x20 High Skips - 2x20 Marches - 2x20 Side Shuffle - 2x20 Carioca - 2x20 Quick Carioca - 2x20 75% Sprint - 2x20 Advanced Group Warmup Team Beginner Group Warmup Team Coach Coach

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Field Layout For Speed, Quickness and Agility Stations

Quickness and Plyo Station

Foot Speed and Quickness Station

Agilities Station Speed Development and Speed Power Station 4 Cone Drill T-Test

20 Yard Shuttle Pro 3 Cone Agility

Weave and Direction Change Station Mini Hurdles Station

Foot Quickness Ladder Station

BFS Dot Mat Plyo Boxes Plyo Boxes

or Jumping Drills_Station

Coach

Sprinting and Starting Station (will be on the track if track is available)

Speed Cord Training

Speed Parachute Training

Director

W at er S ta ti o n

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• With 2 Stations Coaches you will need only 1-2 coaches in program. With 4 stations set up you will need 2-3 coaches depending on # of kids in program. • With Agility Stations Coaches should only have 2 activities going on per

station. 1 hour programs will have 10-15 minutes for the Quickness and Agilities Stations-5-7 ½ minutes per station time. 1 ½ hour programs will have 25 (on average) minutes for Quickness and Agility Stations with 12-13 minutes per station. All groups will only cover two stations per any one training period. (i.e. Groups 1 and 2 will train only stations 1 and 2, they will not also train stations 3 and 4)

• Rotate stations per session having 2 different groups doing a new station each training session, groups should not do the same station two training days in a row, unless otherwise noted. (This will keep the kids interested and excited by having them learning new activities)

Total Time: 10-15 minutes-1 hour program 25 minutes- 1 ½ hour program

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• Once Stations are over take 2 minute water break. Once break is over have kids move to Speed Development/Sprinting.

• You should follow workout prescribed, but do not force kids with injuries or who are hurting to participate.

• Set up should be done on track if available, if track is not available it should be done on Grass to the side of the agility stations. Adjust workouts

according to space you have. Be creative to get the prescribed work-out done. • Sprint Sessions for 1 hour groups should go for 15-20 minutes, Sprint

Sessions for 1 ½ groups should go for 25 minutes Group Sprint Groups By Age, Skill Level, and Sport!

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Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws. 8 Sprinting is done to Left of Agility Stations if Track is Not Available 20 yard Pro Shuttle test if Track Available. If not use Blacktop or Field

Sprint in groups based on skill level, age, and sport

preference if possible Sprinting done on track area if available Start Finish Schuman’s Speed Center Sprint Area

Sprinting is done to Right of Agility Stations if Track is Not Available Coach Coach Coach Coach

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Sport Specific Training:

Sport Specific Training

Sport Specific Training:

Take 2 minute break after sprinting. If time permits put into sport specific groups. • Group Football/Soccer/Lacrosse/Field Hockey together

• Group Basketball/Volleyball/B aseball/Softball together • Basketball can go with the football group depending on drills

Put the groups into the areas where the agility stations were held. Do Sport Specific Work depending on how much time is left. 5-10 minutes is generally enough for the 1 hour long group and 15 minutes is enough for the 1 ½ hour groups.

Warm-Down:

W rm-Down:

Warm-Down:

• Bring Kids Back into Circle For Warm Dow n •

Recap Session and Solicit Feedback as Warm-Down ends. Let kids go, encourage them and let them know they are doing a great job and we look forward to seeing them at the next session.

Dynamic Warmup

Dynamic Warmup:

Athletes positioned in a circle on athletic field Coach(es) are positioned inside the circle

Coach

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2. Overall 60 Day Program

* Note: Set up 2 Stations for 1 hr program and 4 stations for 1 ½ hour program, only cover 2 stations for any group, so break up the athletes accordingly:

Discipline- Week

One: Day One: Test Day

Type Exercises Timeframe

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 20 minutes

Assessment/Testing 20 yard dash 40 yard dash 20 yard shuttle 3 cone drill Vertical Jump Broad Jump

Time Each One and measure each one: 20 yard dash can be taken as a split of the 40. Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments.

50 minutes Plyometrics, Quickness, Agilities none Sprinting/Sprint Conditioning none Sport Specific none

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD7 ,WD8

20

minutes/Review days Session We will send athletes all test results for program to their house so they can see their results and where they compare to other athletes in their age group and sport.

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One: Day Three: Hard

Day/Assessment Program learning

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW1 0 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes

Assessment/Testing Sprinting Form, Quickness Drills SS2 20 minutes Plyometrics,

Quickness, Agilities

20 yard shuttle drill and learning 4 cone drill and learning

3 cone drill and learning

Station 1:DM1,DM2,DM3,DM4,DM 5 Station3: PASR1, 4CD1,3CD1 Station 4: SC1,SCH1 or SCH2 20 minutes Sprinting/Sprint Conditioning Short sprints SS5 20 minutes Sport Specific Lacrosse-Cutting Drills, First Step

Football- Cutting Drills, First Step Soccer/Field Hockey- Cutting Drills, First Step

Basketball- Cutting Drills, First Step

Baseball/Softball-First Step Volleyball-First Step

Choose Drills from Charts-Coaches Discretion 5 minutes if time permits Warm-Down Stretching WD1,WD2,WD3,WD4,WD5 ,WD6,WD7,WD8 5-10 minutes

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Discipline Week

One: Day 5

Warm-up Dynamic DW1,DW2,DW3,DW4, DW5 DW6,DW7,DW8,DW9, DW10 DW11,DW13,DW14,D W15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes Assessment/Testing none Plyometrics, Quickness, Agilities

Q and A Stations Station

1:PA1,PA5,PA8,PA11 Station 2: QL1,QL2,QL3,QL4, QL5,QL6,QL7,QL8,QL 9 Station 3: 4CD1,4CD2,4CD3,4CD 4, 3CD1 Station 4:SC1,SCH2 or SCH1 25 minutes

Split into 4 groups if possible having each group cover 2 stations per period:

• Groups 1-Start at Station 1 and so on

• On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3

Sprinting/Sprint Conditioning

Sprint Technique SS4 20 minutes

Sport Specific Lacrosse/Field Hockey-Cutting Drills, First Step, Weave Drill

Football- Cutting Drills, First Step, Working Breaks Soccer- Cutting Drills, First Step, Acceleration

Basketball/Volleyball/Baseb all/Softball- First Step, Mirror Drill

Choose Drills from Charts-Coaches Discretion 15 minutes Warm-Down Stretching WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8 5-10 minutes

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Discipline Week

Two: Day One

Warm-up Dynamic DW1,DW2,DW3,D W4,DW5 DW6,DW7,DW8,D W9,DW10 DW11,DW13,DW14 ,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Three Specific Drills

Station 1:PA1,PA5,PA8,PA 11 Station 2: QL1,QL2,QL3,QL4, QL5,QL6,QL7,QL8, QL9 Station 3: 4CD1,4CD2,4CD3,4 CD4, 3CD1 Station 4:SC1,SCH2 or SCH1 25 minutes

Speed Work SS6 30 minutes

Sport Specific Working Breaks and Cutting for All Sports

Choose Cutting Drills From Sport Specific Section 5 minutes Warm-Down Stretching WD1,WD2,WD3,W D4,WD5,WD6,WD7 ,WD8 5-10 minutes

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Discipline Week

Two: Day Three

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Two Specific Drills Station 1:DM1,DM2,DM3,DM4, PA3, PA4, PA5, PA11

Station 2: PASR1, TT1, ID1 Station 3-Group One:BH1, BH2, BH3, BH4

Station 3- Group Two: ID1,PASR1,PASR2 25 minutes • Groups 1-Start at Station 1 and so on • On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint Conditioning Show Football Sprint Start/ Sprint Conditioning Test SS1, SS6 30 minutes

Sport Specific Mirror Drill and Variations for All Sports

Choose Mirroring Drills From Sport Specific Section

10 minutes

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6, WD7,WD8

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Discipline Week

Two: Day Five:

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Station Work Plyometric Jumping Station 1:DM1,DM2,DM3,DM4, PA3, PA4, PA5, PA11

Station 2: PASR1, TT1, ID1 Station 3-Group Three:BH1, BH2, BH3, BH4

Station 3- Group Four: ID1,PASR1,PASR2 25 minutes • Groups 1-Start at Station 1 and so on • On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint Conditioning Work Football Sprint Starts Speed Conditioning Workout

SS1, CS11 younger kids have them down Long Relays-CS16

30 minutes

Sport Specific Work Cutting for Specific Sports

Choose Cutting Drills From Sport Specific Section

10 minutes

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD 6,WD7,WD8

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Discipline Week

Three: Day One

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW1 0 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Station Work

Station 1: DM1, DM2,DM3, DM4, DM5, PA1, PA2 Station 2:BH6, BH7, BH8, QL8,Ql2 Station 3: TT1, 4CD2,4CD4, 3CD1 Station 4: SC1,SCH1 or SCH2 25 minutes

• On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint Conditioning Work Football Sprint Starts/Standing Start/Acceleration Speed Workout SS1,SS2,SS7 30 minutes

Sport Specific Work Mirroring and First Step for Specific Sports

Choose Mirroring, and First Step Drills From Sport Specific Section

10 minutes

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5 ,WD6,WD7,WD8

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Discipline –Week

Three: Day Three

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW1 5 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full stations Station 1: DM1, DM2,DM3, DM4, DM5, PA1, PA2 Station 2:BH6, BH7, BH8, QL8,Ql2 Station 3: 4CD2,4CD3,4CD4, 3CD1 Station 4: SC1,SCH1 or SCH2 25 minutes

• On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint Conditioning Sprint Conditioning Full speed CS12 for younger

kids,CS14 for older kids-football, CS5 for

soccer/lax/FH, CS6 for B-Ball

30 minutes

Sport Specific First Step Work

Choose First Step Drills From Sport Specific Section

5 minutes

Warm-Down Stretching WD1,WD2,WD3,WD4,W D5,WD6,WD7,WD8

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Three: Day Five

Warm-up Dynamic DW1,DW2,DW3,DW4, DW5 DW6,DW7,DW8,DW9, DW10 DW11,DW13,DW14,D W15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- 3 drills Station 2:BH6,BH7,BH8 Station 3: Group 1:ID1, Group 2: PASR1, 3CD1 Station 4: SCH1, SC1 25 minutes

• On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint Conditioning Short Sprint Work/Accelerators SS5 30 minutes

Sport Specific Cutting, Mirroring for Sport

Choose Cutting and Mirroring Drills From Sport Specific Section

5 minutes

Warm-Down Stretching WD1,WD2,WD3,WD4, WD5,WD6,WD7,WD8

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Four: Day One

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW1 5 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9 Station 3: Group3:ID1 Group 4: 3CD1, PASR1 Station 4: SCH1, SC1 25 minutes

• On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint Conditioning Starts SS1, Station 4: SCH1, SC1 30 minutes Sport Specific Mirroring Choose Mirroring Drills

From Sport Specific Section

5 minutes

Warm-Down Stretching WD1,WD2,WD3,WD4,W D5,WD6,WD7,WD8

5-10 minutes

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Four: Day Three

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 2:BH2,BH4, BH5, BH7 Station 3: 3CD1, ID1, PASR1 25 minutes

• On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint Conditioning Starts SS1,SS6 Station 4: SCH1, SC1 30 minutes Sport Specific Mirroring Choose Mirroring Drills

From Sport Specific Section

5 minutes

5-10 minutes

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Four: Day Five

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9

All Four Groups within Station

25 minutes • Groups 1-Start at Station 1 and so on • On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint

Conditioning

Starts SS4, SS7 30 minutes

Sport Specific Mirroring Choose Mirroring Drills From Sport Specific Section

5 minutes Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,W

D6,WD7,WD8

5-10 minutes

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Four: Day Three Easy Day

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 2:BH2,BH4, BH5, BH7,QL1, QL2, QL3, QL4,QL5,QL8,QL9 25 minutes • Groups 1-Start at Station 1 and so on • On Switch, Group 1 moves to Station 2 Group 2 moves to Station 1, Group 3 Moves to Station 4 and Group 4 Moves to Station 3 Sprinting/Sprint

Conditioning

Starts SS4, SS7 30 minutes

Sport Specific Mirroring Choose Mirroring Drills From Sport Specific Section

5 minutes Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,W

D6,WD7,WD8

5-10 minutes

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Five Day One: limited Testing

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes

Assessment/Testing • 40 yard dash • Illinois Drill • Vertical Jump • Touch Down Drive

Test or Other Sport Conditioning Test

Time Everything! Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments. 60 minutes Plyometrics, Quickness, Agilities none Sprinting/Sprint Conditioning none Sport Specific none

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD 7,WD8

5 minutes/ Awards

We will send athletes all test results for program to their house so they can see their results and where they compare to other athletes in their age group and sport.

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Five: Day Three

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: PA3,PA4,PA5, PA6,PA7 Station 2:BH5, BH6, BH8 Station 3: 4CD4,PASR2 Station 4:SC1, SCH1 or SCH2 25 minutes

Starts SS1,CS1 30 minutes

Sport Specific Mirroring Choose Mirroring Drills From Sport Specific Section

5 minutes

5-10 minutes

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Five: Day Five

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: PA3,PA4,PA5, PA6,PA7 Station 2:BH5, BH6, BH8 Station 3: 4CD4,PASR2 Station 4:SC1, SCH1 or SCH2 25 minutes

Starts SS7- Team w ith Fastest Time Gets Prize at the End of Camp-$10 off any Training Products or Services

30 minutes

5 minutes

5-10 minutes

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Six, Day One

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: Dot Mat Test Station 2:QL8,QL9,QL10,QL12, QL13 Station 3: TT1,PASR1,ID1 Station 4:SC1, SCH1 or SCH2 25 minutes

Starts SS2,SS6 30 minutes

5 minutes

5-10 minutes

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Six, Day Three

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: Dot Mat Test Station 2:QL8,QL9,QL10,QL12, QL13 Station 3: TT1,PASR1,ID1 Station 4:SC1, SCH1 or SCH2 25 minutes

5 minutes

5-10 minutes

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Six, Day Five

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: PA1,PA3, PA5 Station 2:QL8,QL9,BH2,BH3,B H7

Station 3: T-Test, ID1 Station 4:SC1, SCH1 or SCH2

25 minutes

Starts CS3 30 minutes

5 minutes

5-10 minutes

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Seven, Day One

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: PA1,PA3, PA5 Station 2:QL8,QL9,BH2,BH3,B H7

Station 3: T-Test, ID1 Station 4:SC1, SCH1 or SCH2

25 minutes

Starts SS4 30 minutes

5 minutes

5-10 minutes

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Seven, Day Three

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: PA2,PA4, DM1,DM2,DM3 Station 2:BH1,BH2,BH3,BH4 Station 3: 3CD1,4CD4 Station 4:SC1, SCH1 or SCH2 25 minutes

Starts SS2 30 minutes

5 minutes

5-10 minutes

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Seven, Day Five

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: PA2,PA4, DM1,DM2,DM3 Station 2:BH1,BH2,BH3,BH4 Station 3: 3CD1,4CD4 Station 4:SC1, SCH1 or SCH2 25 minutes

Starts CS4 30 minutes

5 minutes

5-10 minutes

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Eight, Day One

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: DM1-DM5 Station 2:BH5,BH6,BH7,BH8, Station 3: PASR1,ID1 Station 4:SC1, SCH1 or SCH2 25 minutes

5 minutes

5-10 minutes

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Eight, Day Three

Warm-up Dynamic DW1,DW2,DW3,DW4,D W5 DW6,DW7,DW8,DW9,D W10 DW11,DW13,DW14,DW 15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 10 minutes Assessment/Testing none Plyometrics, Quickness, Agilities Q and A Stations- Full Stations Station 1: DM1-DM5 Station 2:BH5,BH6,BH7,BH8, Station 3: PASR1,3CD1 25 minutes

Starts SS1, SS2 (50%) 30 minutes

5 minutes

5-10 minutes

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Eight Day Five: Final Testing

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 DW6,DW7,DW8,DW9,DW10 DW11,DW13,DW14,DW15 DW16, DW18,DW19,DW20 DW21,DW22,DW23 15 minutes

Assessment/Testing • 40 yard dash • 20 yard dash • Vertical Jump • Broad Jump • 3 Cone Drill • Pro Agility Shuttle

Time Everything! 20 yard dash is timed as part of the 40 as a split. Give two attempts per athlete for each test. Record Results on Attached Sheet Per Athlete and Send all Final Results to us with Assessments. 60 minutes Plyometrics, Quickness, Agilities none Sprinting/Sprint Conditioning none Sport Specific none

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD 7,WD8

15 minutes/ Awards

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Exercise Descriptions and Technique Descriptions: 40 - 72

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Copyright of Schuman’s Speed Center 2003. Not be duplicated or replicated in any way without express written consent from David Schuman of Schuman’s Speed Center. This program is Confidential and is subject to all Copyright laws. 37 3. Dynamic Warmup D DYYNNAAMMIICCWWAARRMMUUPPDDRRIILLLLSS E Eaacchh eexxeerrcciissee iiss llaabbeelleedd aanndd ccoorrrreessppoonnddss ttoo tthhee wwoorrkk oouutt aabboovvee uunnlleessss ootthheerrwwiissee n nootteedd..

# Exercise Reps Type Notes/Coaching P o i n t s

DW1 Front Leg Swings *Drill Addendum DW1 2x15 seconds each leg Dynamic Stretching

Focus on slowly swinging the leg higher and faster- can be done against a wall or with a partner to lean against

DW2 Side Leg Swings *Drill Addendum DW2 2x15 seconds each leg Dynamic Stretching

Focus on slowly swinging the leg higher and faster can be done against a wall or with a partner to lean against

DW3 Front Deep Lunge Steps

2x15 meters Dynamic Stretching

Focus on taking large deep steps to stretch the front leg and the hip flexor-should be done in lines of several

individuals going forward

DW4 Side Groin Stretch Each Leg 20 seconds

Static Stretching

Move to the right to stretch the groin then to the left

DW5 Hip Flexor Stretch Each Leg 20 seconds

Step with one leg in front and other leg extended back stretch top part of quadriceps (hip flexor) DW6 PartnHera mstring

Stretches

Each Leg 20 seconds

Partner up and person one puts leg up while the second person holds the leg to stretch hamstrings and then switch:

(substitute exercise is the hurdlers stretch for hamstrings) DW7 PartnQeru ad Stretches Each Leg 20 seconds Static Stretching

Partner up, one person leans on the other while the first person gently pulls their ankle behind their leg to stretch quad

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and then switch: (also can be done without partner which teaches balance as well) DW8 Calf Stretches Each Leg 20

seconds

Lean against wall, person, or ground and stretch the back of the lower leg by slowly leaning against the wall and flexing the ankle DW9 Arm Circles Both Arms

at a time 20 seconds, one arm at a time 10 seconds Dynamic Stretching

Bring arms slowly in a circle rotating them back and forth

DW10 Back Stretches One Knee, Two Knee-10 seconds each

Lay on back and slowly bring one leg to chest and hold and then two legs to chest and hold DW11 Supermans 10 seconds 2

reps

Dynamic Stretching

Lay on stomach, slowly raise upper back and head while keeping abdomen, legs, and torso on ground, then hold. * note do very slowly DW12 Leg Cycling 10 reps each

leg

Dynamic Stretching

Stand against wall or fence; start with leg raise with knee bent as in ending sprint position; then quickly cycle leg back and underneath buttocks and back to original position. Each rep get more dynamic and quick

DW13 High Knees 2x20 meters Dynamic Warmup

Focus on good forward arm action and running on balls of feet

DW14 Butt Kickers 2x20 meters Dynamic Warmup

Focus on good forward arm action, running on balls of feet

DW15 High Skips 2x20 meters Dynamic Warmup

Focus driving arms forward and skipping high with drive leg.

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Alternate legs back and forth, skipping for 20 meters

DW16 March Walk 2 x20 meters Dynamic Warmup

March using perfect posture and arm action, recovery leg should be brought high, while stayinf fully flexed, keeping the ankle close to the gluteus and dorsiflexed. When recovery knee is at the highest point, the ground foot should emphasize proper take off

DW17 B March 2 x 20 meters Dynamic Warm-up

March like in normal marches, but allow the drive leg to extend in from of you after high knee block. Then paw down and drive hips through

DW18 Ballerinas 2 x 20 meters Dynamic Warmup

Slide side ways while allowing arms to raise in circular motion up and down like a ballerina. DW19 Side Shuffle 2 x 20 meters Dynamic

Warmup

Slide sideways with hips low and back font like playing defense in basketball

DW20 Carioca 2x 20 meters Dynamic

Warmup

Carioca twisting hips and arms, crossing feet over in run

DW21 Tapioca 2x 20 meters Dynamic

Warmup

Same as Carioca with shorter and quicker steps and hip swiveling DW22 50% sprint 2x 20 meters Dynamic

Warmup

Sprint half speed for 20 meters (focus on arms picking back pocket and swinging forward almost straight and coming up to neck level and focus on knees driving

forward and turning legs over. Must run on balls

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of feet and turn legs over fast. Remember to stay relaxed when sprinting.) DW23 75% sprint 2x 20 meters Dynamic

Warmup

Sprint ¾ speed for 20 meters (focus on arms picking back pocket and swinging forward almost straight and coming up to neck level and focus on knees driving

forward and turning legs over. Must run on balls of feet and turn legs over fast. Remember to stay relaxed when sprinting.)

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4. Quickness and Agility Stations

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* do the drill right and get the coordination correct before moving quickly through each exercise

# Exercise Reps Type Notes/Coaching P o i n t s

DM1 Up and Back Up and back 5 reps

Quickness/A gility

1. Start at bottom end with left foot on L and right foot on R

2. jump to center landing with both feet

3. jump to top end with left foot on L and right foot on R

4. come back the same way First focus on hitting each dot and then focus on getting quicker DM2 Right leg around

the world

5 reps Quickness/A gility

1.With Right Foot on R at bottom

2.Jump on Right Foot to center

3.Staying on Right Foot jump to R at top end, then across to L, and back to center, then to L at bottom and finally back across to R on bottom where you began

First focus on hitting each dot and then focus on getting quicker DM3 Left leg around

the world

4.With Left Foot on L at bottom

5.Jump on Left Foot to center

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jump to L at top end, then across to R, and back to center, then to R at bottom and finally back across to L on bottom where you began

First focus on hitting each dot and then focus on getting quicker DM4 Two legs around

the world

1.Start at the bottom right circle and then touch every circle with the both foot and then come back the opposite way touch every circle with each foot.

First focus on hitting each dot and then focus on getting quicker DM5 Turn Around 5 Reps Quickness

/Agilities

6.Beginning in the bottom Right go to center with both feet

6.go to top right and left as in up and back

6.turn around 180 degrees now facing the bottom 6.go to center with both feet 6.get to the bottom-just as

you were at the top 6.finally quickly turn to

face the top again First focus on hitting each dot and then focus on getting quicker