Speed Development.pdf

CINCINNATI FOOTBALL SPEED DEVELOPMENT PROGRAM

Note: This program will be taught to you when you report to camp

I. Speed can be taught.

II. The mechanics of speed development applied properly will improve speed.

III. Speed is developed while changing body movements on the run.

IV. Speed development is not form running.

V. Speed development is the utilization of a one-word speed vocabulary with

reference to body parts.

VI. Speed Vocabulary: There are a number of key words, which reinforce our training

techniques and will help you with on-the-field speed development. Select specific

upper or lower body techniques to work on each day. Select no more than two

techniques per day. When used on the field they can trigger a physical adjustment

in the athlete's running movement.

THE UPPER BODY

1. PINCH - Serves as a way to control the rotational force of the arm

action, which hinders straight ahead speed. The actions of the right arm

affect the left leg and the actions of the right hand affect the left foot.

2. FOCUS - Keep your eyes on the horizontal plane as if conversing with

someone your own height. A downward head tilt causes the body to

lean due to the weight of the head.

3. FIX - Maintain an arm angle of 90 degrees.

4. ROTATE - Swing the arms through the shoulder area. Remember to

keep the arms fixed at an angle of 90 degrees.

5. LOW - The position of the hands. The hands must go through the

pocket below the hip and past the butt.

6. PULL - The hard downward and backward action of the arm, from chest

height, through the pocket, below the hip and past the butt.

7. LOCKOUT - The freeze position of the upper arm occurs with the

shoulder down and the hand past the butt.

8. CHOKE - The forward swing of the hands stopping at the sternum level.

THE BOTTOM LINE

9. CRACKDOWN - Just like the toes of the foot pointing to the ground in

a downward action as the leg goes back while running, we want the hand

and knuckles of the hand to "crackdown" at the wrist joint - as if you are

cracking a whip- to put as much force down into the ground as possible.

10. HAMMER - Aggressive speed downward. Point your knuckles to the

ground and extend your wrist.

11. SQUEEZE - Keep your arms close in to the torso. Avoid creating space

between your arms and upper body.

THE LOWER BODY

1. HANG - Create and maintain a 90-degree angle at the knee in the recovery

phase. Your leg should be inactive from the knee down. Lead with your knee.

Keep your foot and foreleg down and under your knee. When the 90-degree

angle is lost (foreleg reach), the leg slows up.

2. PUNCH - Drive your knee out and forward, not up, on your initial movement

from the ground. A forward and upward knee action rotates the hips to cover

more ground.

3. SNAP - Pull your foot down and back under the hip in the recovery phase. Any

time the foot hits ahead of the hip forward momentum is broken.

4. LIFT - Run tall as if someone were measuring your height. The lift occurs after

the first 10 yards of the 40, in the open field.

A. 1/4 Speed

B. 1/2 Speed

C. 3/4 Speed

D. Full Speed

VIII. Utilize the Set Principle.

A. Initial stages, 2 sets, 5 repetitions, 40 yards

B. Increase to 3 sets when the first two sets are run without a drop off in

technique or time.

C. The maximum goal is 5 repetitions per set, 3 sets per session, running 40

yards at full speed. Full recovery between sets is necessary.

IX. Train with people of comparable speed.

THE BOTTOM LINE

VII. Speed Training Techniques are taught at progressive speeds.

X. Quality is more important than quantity.

XI. Train in speed distances that apply to game situations, 20 to 50 yards.

XII. When applying speed principles always start off fresh.

XIII. Select one or two techniques at a time.

XIV. Speed Stance

B. Distance from back foot to front door = 1 1/2 feet

C. Both feet should be pointing straight

D. Place the ground hand directly under shoulder

E. Scrape down hand to a lock, do not lift

F. Punch toward destination, do not punch up.

G. Focus forward with the understanding that the focus of the eyes change,

gradually bringing the head up.

H. The free arm should be kept high, at a 90-degree angle, the lockout position

I. All of the weight should be on the front leg and down hand

J. Use the thigh of the front leg as a spring

THE BOTTOM LINE

A. Point Stance

40 Yard Sprints

One of the most common tests looked at throughout the football community is a player’s

40-yard sprint time. Because of this, we break down 40 yards into 3 separate sprints (10,

20, and 40 yards). Here, we are able to work on each individual portion of the test

isolating any problems a player might have.

Stance

A sprinters stance: power leg forward, opposite leg

back with only 4-6 inches from the heel of the front

foot to the big toe of the back foot. Place starting

hand (opposite side of power leg) just behind the

start line with your other arm in a cocked position

(bent 90 degrees with the hand just past the waist)

Keep the legs bent with the shoulders just below the

hips.

10 Yard

Sprint

The purpose behind a ten-yard sprint is to work on exploding

out of your starting position. With these sprints, place an

emphasis on coming out of your stance in a forward direction

and not an upward direction. Also, make each of these first

steps “Drive Steps”; this means driving off of each foot with

as much power as possible. Try to increase your acceleration

with each step. Finish through the yard marker.

20 Yard

Sprint

With the 20 yard sprints, carry over everything from the ten-

yard sprint. The main difference here will be working on

transitioning your explosive start into a full acceleration. As

your drive steps begin to end, make sure that the body is still

leaning forward slightly. You should not be at an upright

position until the end of this sprint. Finish through the yard

marker.

40 Yard

Sprint

Again, carry over everything you’ve learned about the first

two sprints and apply them here. The main focus here will be

to concentrate on full acceleration, and to keep a relaxed and

comfortable form. Do not allow the face, jaw, or shoulders to

clench during these sprints. Also, try to imagine that you are

running a 50 or 60 yard sprint; accelerate for as long as

possible finishing through the 40 yard marker at your top

speed.

THE BOTTOM LINE

INTERVAL TESTING

The Interval Test will be administered upon reporting to camp. The purpose of the test is

to evaluate your anaerobic endurance, first ten intervals; that is your ability to sustain

next to maximal effort for a series of repeated sprints without a significant drop in

performance. Failure to pass the test will result in being held out of camp until you can

pass it!

THE TEST

• The interval test is run on the football field going from sideline to sideline.

Intervals

Intervals are a sprint that covers the width of the field two times. From

the starting line, run to the opposite side of the field, touching the line

with your hand, and sprinting back. Allow 35 seconds rest before

beginning another interval.

THE BOTTOM LINE

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