60 Day Speed Training Plan PDF

Phone: 1-866-Schuman
Fax: 201-221-7605
www.schumanspeed.com
schumanspeed@aol.com
Developing Sport Specific Speed for Athletic Superiority!
60 DAYS
EXPLOSIVE SPORT
to
SPECIFIC SPEED
WELCOME TO OUR WORLD OF SPEED!
Faster, Quicker, More Agile, Higher, More Explosive,

and Stronger
99 pages to glory!!!
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Copyright of Schumans Speed Center 2003. Not be duplicated or replicated in any way without express written
consent from David Schuman of Schumans Speed Center. This program is Confidential and is subject to all Copyright
laws.
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Overall Training Program: 12 - 37
laws.
Fax: 201-221-7605
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 athletes 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
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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
Schumans 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)
Make speed development fun for the athletes and for you!
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1A. Program Set up
Dynamic
Dynamic Warmup:
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
Dynamic Warmup
Coach
Coach
Dynamic Warmup:
Athletes positioned in a circle on athletic field
Coach(es) are positioned inside the circle
Once that is completed have kids form lines for dynamic warm-up exercises
5 minutes
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Dynamic Warmup Setup
Advanced Group
Warmup Team
Dynamic Warmup Routine

Easy 20 Yard
Strides - 2 Rep
High Knees - 2x20 Coach
Butt Kicker - 2x20
High Skips - 2x20
Marches - 2x20
Side Shuffle - 2x20
Carioca - 2x20
Quick Carioca - 2x20
75% Sprint - 2x20
Beginner Group
Warmup Team
Coach
Quickness
Quickness and
and A gility Statio
Agility ns:
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
hour programs we recommend 4 stations.
Group Agility and Quickness Groups By Age, Skill Level, and Sport!
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Field Layout For Speed, Quickness and Agility Stations
Quickness and Plyo
Plyo Station Boxes
Jumping Drills
or
Station
BFS Dot
Mat Plyo
Boxes
Foot Speed and Quickness Station
Water Station
Coach
Mini Hurdles Station
Foot Quickness Ladder Station
Agilities Station
T-Test
Director
4 Cone Drill Pro 3 Cone Agility

20 Yard Shuttle
Weave and Direction Change Station
Speed
Development and
Speed Power
Station
Speed Cord Training
Coach
Sprinting and Starting Station

(will be on the track if track is available)
Speed
Parachute
Training
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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 minutes per station time. 1 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 hour program
SSppeeeedd D
Deevveellooppm
meenntt//SSpprriinntt D meenntt//SSppeeeedd M
Deevveellooppm Meecchhaanniiccss::
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 groups should go for 25 minutes
Group Sprint Groups By Age, Skill Level, and Sport!
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Schumans Speed Center Sprint Area
Finish
Sprinting Sprinting Coach

is done to is done to
Left of Coach Right of
Coach
Agility Agility
Stations if Stations if
Track is Track is
Coach Sprinting
Not Not
done on
Available Available
track area
20 yard Pro
if available
Shuttle
test if
Track Start
Available. If
not use
Blacktop or
Field
Sprint in groups based on

skill level, age, and sport
preference if possible
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Sport
Sport Specific Training::
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 hour groups.
Wa 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
Coach
Coach
Dynamic Warmup:
Athletes positioned in a circle on athletic field
Coach(es) are positioned inside the circle
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2. Overall 60 Day Program
* Note: Set up 2 Stations for 1 hr program and 4 stations for 1 hour program,
only cover 2 stations for any group, so break up the athletes accordingly:
Discipline- Week Type Exercises Timeframe
One: Day One:
Test Day
Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 20 minutes

DW6,DW7,DW8,DW9,DW10
DW11,DW13,DW14,DW15
DW16, DW18,DW19,DW20
DW21,DW22,DW23
Assessment/Testing 20 yard dash Time Each One and measure each one: 50 minutes
40 yard dash 20 yard dash can be taken as a split of
20 yard shuttle the 40. Give two attempts per athlete
3 cone drill for each test. Record Results on
Vertical Jump Attached Sheet Per Athlete and Send
Broad Jump all Final Results to us with Assessments.
Plyometrics, none
Quickness, Agilities
Sprinting/Sprint none
Conditioning
Sport Specific none
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD7 20

,WD8 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 15
DW6,DW7,DW8,DW9,DW1 minutes
0
DW11,DW13,DW14,DW15
DW21,DW22,DW23
Assessment/Testing Sprinting Form, Quickness Drills SS2 20
minutes
Plyometrics, 20 yard shuttle drill and learning Station 20
Quickness, 4 cone drill and learning 1:DM1,DM2,DM3,DM4,DM minutes
Agilities 3 cone drill and learning 5
Station3: PASR1,
4CD1,3CD1
Station 4: SC1,SCH1 or
SCH2
Sprinting/Sprint Short sprints SS5 20
Conditioning minutes
Sport Specific Lacrosse-Cutting Drills, First Step Choose Drills from Charts- 5 minutes
Football- Cutting Drills, First Step Coaches Discretion if time
Soccer/Field Hockey- Cutting permits
Drills, First Step
Basketball- Cutting Drills, First
Step
Baseball/Softball-First Step
Volleyball-First Step
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5 5-10
,WD6,WD7,WD8 minutes
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Discipline Week Type Exercises Timeframe
One: Day 5
Warm-up Dynamic DW1,DW2,DW3,DW4, 15 minutes

DW5
DW6,DW7,DW8,DW9,
DW10
DW11,DW13,DW14,D
W15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Assessment/Testing none
Plyometrics, Q and A Stations Station 25 minutes
Quickness, 1:PA1,PA5,PA8,PA11 Split into 4 groups if possible
Agilities Station 2: having each group cover 2 stations
per period:
QL1,QL2,QL3,QL4,
Groups 1-Start at Station
QL5,QL6,QL7,QL8,QL 1 and so on
9 On Switch, Group 1
Station 3: moves to Station 2 Group
4CD1,4CD2,4CD3,4CD 2 moves to Station 1,
4, 3CD1 Group 3 Moves to Station
Station 4:SC1,SCH2 or 4 and Group 4 Moves to
Station 3
SCH1
Sprinting/Sprint Sprint Technique SS4 20 minutes
Conditioning
Sport Specific Lacrosse/Field Hockey- Choose Drills from 15 minutes
Cutting Drills, First Step, Charts-Coaches
Weave Drill Discretion
Football- Cutting Drills,
First Step, Working Breaks
Soccer- Cutting Drills, First
Step, Acceleration
Basketball/Volleyball/Baseb
all/Softball- First Step,
Mirror Drill
Warm-Down Stretching WD1,WD2,WD3,WD4, 5-10 minutes
WD5,WD6,WD7,WD8
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Two: Day One
Warm-up Dynamic DW1,DW2,DW3,D 15 minutes

W4,DW5
DW6,DW7,DW8,D
W9,DW10
DW11,DW13,DW14
,DW15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Plyometrics, Q and A Stations- Station 25 minutes
Quickness, Agilities Three Specific Drills 1:PA1,PA5,PA8,PA Groups 1-Start at Station 1
11 and so on
Station 2: On Switch, Group 1 moves
QL1,QL2,QL3,QL4, to Station 2 Group 2 moves
to Station 1, Group 3 Moves
QL5,QL6,QL7,QL8, to Station 4 and Group 4
QL9 Moves to Station 3
Station 3:
4CD1,4CD2,4CD3,4
CD4, 3CD1
Station 4:SC1,SCH2
or SCH1
Sprinting/Sprint Speed Work SS6 30 minutes
Conditioning
Sport Specific Working Breaks and Choose Cutting 5 minutes
Cutting for All Sports Drills From Sport
Specific Section
Warm-Down Stretching WD1,WD2,WD3,W 5-10 minutes
D4,WD5,WD6,WD7
,WD8
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Two: Day Three

DW11,DW13,DW14,DW15
DW21,DW22,DW23
Plyometrics, Q and A Stations- Station 1:DM1,DM2,DM3,DM4, 25 minutes
Quickness, Agilities Two Specific PA3, PA4, PA5, PA11 Groups 1-Start
Drills Station 2: PASR1, TT1, ID1 at Station 1 and
Station 3-Group One:BH1, BH2, so on
BH3, BH4 On Switch,
Group 1 moves
Station 3- Group Two: to Station 2
ID1,PASR1,PASR2 Group 2 moves
to Station 1,
Group 3 Moves
to Station 4 and
Group 4 Moves
to Station 3
Sprinting/Sprint Show Football SS1, SS6 30 minutes
Conditioning Sprint
Start/ Sprint
Conditioning Test
Sport Specific Mirror Drill and Choose Mirroring Drills From 10 minutes
Variations for All Sport Specific Section
Sports
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6, 5-10 minutes
WD7,WD8
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Two: Day Five:

DW11,DW13,DW14,DW15
DW21,DW22,DW23
Plyometrics, Q and A Station 1:DM1,DM2,DM3,DM4, 25 minutes
Quickness, Agilities Stations- Full PA3, PA4, PA5, PA11 Groups 1-Start at
Station Work Station 2: PASR1, TT1, ID1 Station 1 and so on
Plyometric Station 3-Group Three:BH1, On Switch, Group 1
Jumping BH2, BH3, BH4 moves to Station 2
Group 2 moves to
Station 3- Group Four: Station 1, Group 3
ID1,PASR1,PASR2 Moves to Station 4
and Group 4 Moves to
Station 3
Sprinting/Sprint Work SS1, CS11 younger kids have 30 minutes
Conditioning Football them down Long Relays-CS16
Sprint Starts
Speed
Conditioning
Workout
Sport Specific Work Cutting Choose Cutting Drills From 10 minutes
for Specific Sport Specific Section
Sports
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD 5-10 minutes
6,WD7,WD8
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Three: Day One

DW6,DW7,DW8,DW9,DW1
0
DW11,DW13,DW14,DW15
DW21,DW22,DW23
Plyometrics, Q and A Stations- Station 1: DM1, DM2,DM3, 25 minutes
Quickness, Full Station Work DM4, DM5, PA1, PA2 Groups 1-Start at Station 1
Agilities Station 2:BH6, BH7, BH8, and so on
QL8,Ql2 On Switch, Group 1
Station 3: TT1, 4CD2,4CD4, moves to Station 2 Group
2 moves to Station 1,
3CD1 Group 3 Moves to Station
Station 4: SC1,SCH1 or 4 and Group 4 Moves to
SCH2 Station 3
Sprinting/Sprint Work Football SS1,SS2,SS7 30 minutes
Conditioning Sprint
Starts/Standing
Start/Acceleration
Speed Workout
Sport Specific Work Mirroring Choose Mirroring, and 10 minutes
and First Step for First Step Drills From Sport
Specific Sports Specific Section
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5 5-10 minutes
,WD6,WD7,WD8
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Three: Day Three
Warm-up Dynamic DW1,DW2,DW3,DW4,D 15 minutes

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW1
5
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Plyometrics, Q and A Station 1: DM1, 25 minutes
Quickness, Agilities Stations- DM2,DM3, DM4, DM5, Groups 1-Start at Station 1
Full stations PA1, PA2 and so on
Station 2:BH6, BH7, BH8, On Switch, Group 1 moves
QL8,Ql2 to Station 2 Group 2 moves
Station 3: to Station 4 and Group 4
4CD2,4CD3,4CD4, 3CD1 Moves to Station 3
Station 4: SC1,SCH1 or
SCH2
Sprinting/Sprint Sprint CS12 for younger 30 minutes
Conditioning Conditioning kids,CS14 for older kids-
Full speed football, CS5 for
soccer/lax/FH, CS6 for B-
Ball
Sport Specific First Step Choose First Step Drills 5 minutes

Work From Sport Specific
Section
Warm-Down Stretching WD1,WD2,WD3,WD4,W 5-10 minutes
D5,WD6,WD7,WD8
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Three: Day Five
Warm-up Dynamic DW1,DW2,DW3,DW4, 15 minutes

DW5
DW6,DW7,DW8,DW9,
DW10
DW11,DW13,DW14,D
W15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Plyometrics, Q and A Stations- Station 25 minutes
Quickness, 3 drills 2:BH6,BH7,BH8 Groups 1-Start at Station 1 and
Agilities Station 3: so on
Group 1:ID1, On Switch, Group 1 moves to
Group 2: PASR1, 3CD1 Station 2 Group 2 moves to
Station 1, Group 3 Moves to
Station 4: SCH1, SC1 Station 4 and Group 4 Moves to
Station 3
Sprinting/Sprint Short Sprint SS5 30 minutes
Conditioning Work/Accelerators
Sport Specific Cutting, Mirroring Choose Cutting and 5 minutes
for Sport Mirroring Drills From
Sport Specific Section
WD5,WD6,WD7,WD8
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Four: Day One

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW1
5
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Plyometrics, Q and A Station 2:BH2,BH4, BH5, 25 minutes
Quickness, Agilities Stations- Full BH7,QL1, QL2, QL3, Groups 1-Start at Station 1
Stations QL4,QL5,QL8,QL9 and so on
Station 3: On Switch, Group 1 moves
Group3:ID1 to Station 2 Group 2 moves
Group 4: 3CD1, PASR1 to Station 4 and Group 4
Station 4: SCH1, SC1 Moves to Station 3
Sprinting/Sprint Starts SS1, Station 4: SCH1, 30 minutes
Conditioning SC1
Sport Specific Mirroring Choose Mirroring Drills 5 minutes
From Sport Specific
Section
Warm-Down Stretching WD1,WD2,WD3,WD4,W 5-10 minutes
D5,WD6,WD7,WD8
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Four: Day Three

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Plyometrics, Q and A Station 2:BH2,BH4, 25 minutes
Quickness, Agilities Stations- Full BH5, BH7 Groups 1-Start at Station 1 and
Stations Station 3: 3CD1, ID1, so on
PASR1 On Switch, Group 1 moves to
Station 2 Group 2 moves to
Station 4 and Group 4 Moves to
Station 3
Sprinting/Sprint Starts SS1,SS6 Station 4: 30 minutes
Conditioning SCH1, SC1
From Sport Specific
Section
WD5,WD6,WD7,WD8
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Four: Day Five

DW11,DW13,DW14,DW15
DW21,DW22,DW23
Quickness, Agilities Stations- Full BH7,QL1, QL2, QL3, Groups 1-Start at
Stations QL4,QL5,QL8,QL9 Station 1 and so on
All Four Groups within Station 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 Starts SS4, SS7 30 minutes
Conditioning
Sport Specific Mirroring Choose Mirroring Drills From 5 minutes
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,W 5-10 minutes
D6,WD7,WD8
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Four: Day Three
Easy Day

DW11,DW13,DW14,DW15
DW21,DW22,DW23
Quickness, Agilities Stations- Full BH7,QL1, QL2, QL3, Groups 1-Start at
Stations QL4,QL5,QL8,QL9 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 Starts SS4, SS7 30 minutes
Conditioning
Sport Specific Mirroring Choose Mirroring Drills From 5 minutes
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,W 5-10 minutes
D6,WD7,WD8
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Five Day One:
limited Testing

DW11,DW13,DW14,DW15
DW21,DW22,DW23
Assessment/Testing 40 yard dash Time Everything! Give two attempts 60
Illinois Drill per athlete for each test. Record Results minutes
Vertical Jump on Attached Sheet Per Athlete and
Touch Down Drive Send all Final Results to us with
Test or Other Assessments.
Sport Conditioning
Test
Plyometrics, none
Conditioning
Sport Specific none
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD 5 minutes/

7,WD8 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

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Plyometrics, Q and A Station 1: 25 minutes
Quickness, Agilities Stations- Full PA3,PA4,PA5, PA6,PA7 Groups 1-Start at Station 1 and
Stations Station 2:BH5, BH6, so on
BH8 On Switch, Group 1 moves to
Station 3: 4CD4,PASR2 Station 2 Group 2 moves to
Station 4:SC1, SCH1 or Station 4 and Group 4 Moves to
SCH2 Station 3
Sprinting/Sprint Starts SS1,CS1 30 minutes

Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
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Five: Day Five

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full PA3,PA4,PA5, PA6,PA7 Groups 1-Start at Station 1 and
Stations Station 2:BH5, BH6, so on
BH8 On Switch, Group 1 moves to
Station 3: 4CD4,PASR2 Station 2 Group 2 moves to
SCH2 Station 3
Sprinting/Sprint Starts SS7- Team w ith Fastest 30 minutes

Conditioning Time Gets Prize at the
End of Camp-$10 off any
Training Products or Services
From Sport Specific
Section
WD5,WD6,WD7,WD8
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Six, Day One

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full Dot Mat Test Groups 1-Start at Station 1 and
Stations Station so on
2:QL8,QL9,QL10,QL12, On Switch, Group 1 moves to
QL13 Station 2 Group 2 moves to
Station 3: Station 4 and Group 4 Moves to
TT1,PASR1,ID1 Station 3
Station 4:SC1, SCH1 or
SCH2
Sprinting/Sprint Starts SS2,SS6 30 minutes

Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
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Six, Day Three

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full Dot Mat Test Groups 1-Start at Station 1 and
2:QL8,QL9,QL10,QL12, On Switch, Group 1 moves to
QL13 Station 2 Group 2 moves to
Station 3: Station 4 and Group 4 Moves to
TT1,PASR1,ID1 Station 3
Station 4:SC1, SCH1 or
SCH2

Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
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Six, Day Five

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full PA1,PA3, PA5 Groups 1-Start at Station 1 and
2:QL8,QL9,BH2,BH3,B On Switch, Group 1 moves to
H7 Station 2 Group 2 moves to
Station 3: T-Test, ID1 Station 4 and Group 4 Moves to
Station 4:SC1, SCH1 or Station 3
SCH2
Sprinting/Sprint Starts CS3 30 minutes

Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
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Seven, Day One

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full PA1,PA3, PA5 Groups 1-Start at Station 1 and
2:QL8,QL9,BH2,BH3,B On Switch, Group 1 moves to
H7 Station 2 Group 2 moves to
Station 3: T-Test, ID1 Station 4 and Group 4 Moves to
SCH2
Sprinting/Sprint Starts SS4 30 minutes

Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
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Seven, Day Three

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full PA2,PA4, Groups 1-Start at Station 1 and
Stations DM1,DM2,DM3 so on
Station On Switch, Group 1 moves to
2:BH1,BH2,BH3,BH4 Station 2 Group 2 moves to
Station 3: 3CD1,4CD4 Station 4 and Group 4 Moves to
SCH2
Sprinting/Sprint Starts SS2 30 minutes

Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
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Seven, Day Five

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full PA2,PA4, Groups 1-Start at Station 1 and
Stations DM1,DM2,DM3 so on
Station On Switch, Group 1 moves to
2:BH1,BH2,BH3,BH4 Station 2 Group 2 moves to
Station 3: 3CD1,4CD4 Station 4 and Group 4 Moves to
SCH2
Sprinting/Sprint Starts CS4 30 minutes

Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
laws.
31
Eight, Day One

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full DM1-DM5 Groups 1-Start at Station 1 and
2:BH5,BH6,BH7,BH8, On Switch, Group 1 moves to
Station 3: PASR1,ID1 Station 2 Group 2 moves to
SCH2 Station 3

Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
laws.
32
Eight, Day Three

W5
DW6,DW7,DW8,DW9,D
W10
DW11,DW13,DW14,DW
15
DW16,
DW18,DW19,DW20
DW21,DW22,DW23
Quickness, Agilities Stations- Full DM1-DM5 Groups 1-Start at Station 1 and
2:BH5,BH6,BH7,BH8, On Switch, Group 1 moves to
Station 3: PASR1,3CD1 Station 2 Group 2 moves to
Station 4 and Group 4 Moves to
Station 3
Sprinting/Sprint Starts SS1, SS2 (50%) 30 minutes
Conditioning
From Sport Specific
Section
WD5,WD6,WD7,WD8
laws.
33
Eight Day Five:
Final Testing

DW11,DW13,DW14,DW15
DW21,DW22,DW23
Assessment/Testing 40 yard dash Time Everything! 20 yard dash is timed 60
20 yard dash as part of the 40 as a split. Give two minutes
Vertical Jump attempts per athlete for each test.
Broad Jump Record Results on Attached Sheet Per
3 Cone Drill Athlete and Send all Final Results to us
Pro Agility Shuttle with Assessments.
Plyometrics, none
Conditioning
Sport Specific none
Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD 15

7,WD8 minutes/
Awards
laws.
34
Exercise Descriptions and Technique Descriptions: 40 - 72
laws.
35
Dynamic Warmup: 40 - 43
laws.
36
3. Dynamic Warmup
DYNAMIC WARMUP DRILLS
Each exercise is labeled and corresponds to the work out above unless otherwise
noted.
# Exercise Reps Type Notes/Coaching Points

DW1 Front Leg Swings 2x15 seconds Dynamic Focus on slowly swinging
*Drill Addendum each leg Stretching the leg higher and faster-
DW1 can be done against a
wall or with a partner to
lean against
DW2 Side Leg Swings 2x15 seconds Dynamic Focus on slowly swinging
*Drill Addendum each leg Stretching the leg higher and faster
DW2 can be done against a
wall or with a partner to
lean against
DW3 Front Deep Lunge 2x15 meters Dynamic Focus on taking large
Steps Stretching 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 Static Move to the right to
seconds Stretching stretch the groin then to
the left
DW5 Hip Flexor Stretch Each Leg 20 Static Step with one leg in front
seconds Stretching and other leg extended
back stretch top part of
quadriceps (hip flexor)
DW6 PartnHeramstring Each Leg 20 Static Partner up and person
Stretches seconds Stretching 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 PartnQeruad Each Leg 20 Static Partner up, one person
Stretches seconds Stretching leans on the other while
the first person gently
pulls their ankle behind
their leg to stretch quad
laws.
37
and then switch: (also
can be done without
partner which teaches
balance as well)
DW8 Calf Stretches Each Leg 20 Static Lean against wall,
seconds Stretching 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 Dynamic Bring arms slowly in a
at a time 20 Stretching circle rotating them back
seconds, one and forth
arm at a
time 10
seconds
DW10 Back Stretches One Knee, Static Lay on back and slowly
Two Knee-10 Stretching bring one leg to chest
seconds each and hold and then two
legs to chest and hold
DW11 Supermans 10 seconds 2 Dynamic Lay on stomach, slowly
reps Stretching 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 Dynamic Stand against wall or
leg Stretching 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 Focus on good forward
Warmup arm action and running
on balls of feet
DW14 Butt Kickers 2x20 meters Dynamic Focus on good forward
Warmup arm action, running on
balls of feet
DW15 High Skips 2x20 meters Dynamic Focus driving arms
Warmup forward and skipping
high with drive leg.
laws.
38
Alternate legs back and
forth, skipping for 20
meters
DW16 March Walk 2 x20 meters Dynamic March using perfect
Warmup 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 March like in normal
Warm-up 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 Slide side ways while
Warmup allowing arms to raise in
circular motion up and
down like a ballerina.
DW19 Side Shuffle 2 x 20 meters Dynamic Slide sideways with hips
Warmup low and back font like
playing defense in
basketball
DW20 Carioca 2x 20 meters Dynamic Carioca twisting hips
Warmup and arms, crossing feet
over in run
DW21 Tapioca 2x 20 meters Dynamic Same as Carioca with
Warmup shorter and quicker
steps and hip swiveling
DW22 50% sprint 2x 20 meters Dynamic Sprint half speed for 20
Warmup 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
laws.
39
of feet and turn legs over
fast. Remember to stay
relaxed when sprinting.)
DW23 75% sprint 2x 20 meters Dynamic Sprint speed for 20
Warmup 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.)
laws.
40
4. Quickness and Agility Stations
Q
QUUIIC
CKKN
NEESSSS A
ANND
DAAG
GIILLIITTY
Y SSTTA
ATTIIO
ONNSS
SSttaattioonn 11
PPllyyoom
meettrriiccss aanndd Q
Quuiicckknneessss
noted.
i
EEX
XEER
RCCIISSEE G
GRRO
OUUPP:: D
DOOTT M
MAATT
* do the drill right and get the coordination correct before moving quickly through
each exercise
DM1 Up and Back Up and Quickness/A 1. Start at bottom end with
back 5 gility left foot on L and right
reps 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 5 reps Quickness/A 1.With Right Foot on R at
the world gility 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

getting quicker
DM3 Left leg around 5 reps Quickness/A 4.With Left Foot on L at
the world gility bottom
5.Jump on Left Foot to
center
6.Staying on Left Foot
laws.
41
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

getting quicker
DM4 Two legs around 5 reps Quickness/A 1.Start at the bottom right
the world gility circle and then touch
every circle with the both
foot and then come back
the opposite way touch
every circle with each
foot.

getting quicker
DM5 Turn Around 5 Reps Quickness 6.Beginning in the bottom
/Agilities 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

getting quicker
laws.
42
SSttaattioonn 11
PPllyyoom
meettrriiccss aanndd Q
Quuiicckknneessss
Each iexercise is labeled and corresponds to the work out above unless otherwise
noted.
EEX XEERRCCIISSEE G GR ROOUUPP:: PPLLY YO OM
MEETTR
RIIC
CSS A
ANND
D BBO
OUUN
NDDIIN
NGG
PA1 Burpees 5 reps 3 Plyometrics Standing in place jump as
sets high as you can bringing
knees to chest
PA2 Burpees extended 10 reps 3 Plyometrics Standing in place jump as
sets high as you can bringing
knees to chest
PA3 LeapinBgroad 10 total Plyometrics Put belt and cord on athlete
Jump using cords reps 1, have coach or other
*Drill Addendum athlete stand on cord and
PA3 have athlete 1 jump as high
and as far as possible.
PA4 OnLeegged 20 yards Plyometrics Have athletes bound from
Bounding 2 reps one leg to the other
working on gaining
distance. (can also do drill
working on gaining height)
PA5 TwLoegged 20 yards Plyometrics Have athletes bound with
Bounding 2 reps two legs working on
gaining distance. (can also
do drill working on gaining
height)
PA6 Speed Bounding 20 yards Plyometrics Have athletes bound with
2 reps two legs working moving as
quickly as possible
PA7 Rim 10 reps Plyometrics Have athletes jog up and
Touchers/Goalpost try to touch rim or goalpost
Touchers by taking off ; two legs, left
leg, right leg; focus on
taking off on landing flat
rolling to balls of feet
swinging drive leg up high
and using arms to generate
height
PA8 Vertical Jumps 10 reps Plyometrics Have athletes stand in place
and jump as high as they
can reaching to the sky
PA9 Taps 10 reps 3 Plyometrics Have athletes stand in place
sets and jump high quickly
tapping on wall or reaching
laws.
43
as high as possible and then
recoiling and jumping
consecutively for 10 reps
PA10 BoxJumping-two 10 reps Plyometrics Have athletes jump on to
legs highest possible box they
can handle with two legs or
one and then have them
step down and do it again
PA11 One legged hops 20 yards Plyometrics Have athletes hop with on
2 reps one leg covering 20 yards
each leg gaining as much distance as
possible with each hop
PA12 BoxJumping-two 5 sets Plyometrics Set up three boxes of
legs gradually higher boxes.
*Drill Addendum Have athletes jump on each
PA12 box then jump down then
jump up on next box then
jump down and then jump
onto third and final box
then jump down. Do 5
times
PA13 ConeHops 5 sets Plyometrics Have 1 cone for each
*Drill Addendum athlete, Athletes jump over
PA13 cone side to side for 15
seconds and then rest.
(variation athletes jump
over cone front to back)
laws.
44
SSttaattioonn 22
FFoooott Q
Quuiicckknneessss
noted.
EEX
XEER
RCCIISSEE G
GRRO
OU Huurrddllee D
UPP:: BBaannaannaa H Drriillllss

BH1 Quick Feet 5 reps, Quickness Set up 10 Hurdles 5 feet
over 10 apart, sprinting over and
hurdles in between hurdles
BH2 SprintinQguick 5 reps Quickness Set up 5 hurdles 10 feet
Feet over 5 apart sprinting over and
hurdles in between hurdles
BH3 GraduSapleed 5 reps Quickness Set up 5 hurdles setting
Development up hurdle two , four feet
away, hurdle three, 5
feet away, hurdle four,
six feet away, hurdle
five, seven feet away
BH4 Quick Jumps 5 reps Quickness Set up 5 hurdles, 15 feet
apart, running up to
each hurdle, exploding
upward and jumping
over and then relaxing,
and then sprinting to the
next hurdle and perform
the same thing through
all five hurdles.
BH5 Side Stepping 5 reps Quickness Set up 10 hurdles five
feet apart each running
over each hurdles
sideways
BH6 Accelerators 5 reps Quickness/Speed Set up 3 hurdles 10 yards
apart sprinting to each
hurdle and then
accelerating over the
hurdle and running
faster to the next hurdle
and then accelerate over
the next hurdle and
sprint 10 hurdles
BH7 GeaSrhifting 5 reps Quickness/Speed Set up 4 hurdles 20 yards
*Drill Addendum apart, run to the first,
BH7 run over and sprint all
out to the second hurdle,
laws.
45
run over and coast to the
third hurdle, run and
over and sprint to the
fourth hurdle, coast 10
yards to finish
BH8 Sprint-Jump- 5 reps Quickness Set up 4 hurdles 10 yards
Sprint apart, sprint to the first
*Drill Addendum hurdle explode up and
BH8 leap over first hurdle
jumping off one leg (like
a lay-up), then sprint to
second hurdle and sprint
over and run to third
hurdle and jump over
third hurdle and then
sprint and run over
fourth hurdle to finish
SSttaattiioonn 22
FFoooott Q
Quuiicckknneessss//C
Chhaannggee ooff D
Diirreeccttiioonn
noted.
EEXXEER RCCIISSEE G GR RO OUUPP:: QQuuiicckk LLaaddddeerr SSeerriieess
QL1 One foot in 3 reps Quickness One foot in each space
QL2 Two foot in 3 reps Quickness Two feet in each space
QL3 Three Feet in 3 reps Quickness Three feet in each space
QL4 Four feet in 3 reps Quickness Four feet in each space
QL5 Bunny hops 3 reps Quickness Bunny hop through
each space
QL6 Left leg hop 3 reps Quickness Left leg hop through
each space
QL7 Right leg hop 3 reps Quickness Right leg hop through
each space
QL8 Cutting 10 reps Quickness/cutting Start on left side of
*Drill Addendum space, Step in with right
QL8 foot, then step in with
left foot, then step out
with right foot, then cut
off right foot and move
across space the
opposite way
QL9 Forward 3 reps Quickness/Cutting Start on left side, shuffle
Shuffling across space to right,
*Drill Addendum when you get across
laws.
46
QL9 space break and shuffle
across the next space
up, then break and
repeat across the whole
ladder
QL10 Backward 3 reps Quickness/Cutting Same as forward
Shuffling shuffling except going
backwards angling with
hips
QL12 SlalomJumps 3 reps Quickness/Cutting Start at left, jump
*Drill Addendum across space touch left
QL12 foot in space and right
foot outside the space,
come across the next
space angling hips and
touch right foot in space
and left foot outside
space, repeat
throughout ladder
QL13 Backward Run 3 reps Quickness Run backwards through
each space, keeping hips
low and eyes forward
laws.
47
SSttaattioonn 33
AAggiilliittiieess
noted.
EEX
XEER
RCCIISSEE G
GRRO
OUUPP:: 33 C
Coonnee D
Drriillll

3CD1 3 Cone Drill 5 reps Agility/Quickness Run to second cone,
*Drill Addendum break right and go
3CD1 towards third cone,
wheel around third
cone and sprint to
second cone, break left
and sprint to first
cone/finish lone.
*note stay low and

make cuts sharp and
accelerate off each cut
3CD2 Backward 3 Cone 5 reps Agility/Quickness Run backwards to
Drill second cone, sprint and
wheel around third
cone sprint back to
second cone and turn
and run backwards to
first cone/finish
*note stay low and

make cuts sharp
SSttaattiioonn 33
AAggiilliittiieess
noted.
EEXXEER RC CIISSEE G
GRRO
OUUPP:: 44 C
Coonnee D
Drriillll

4CD1 4 Cone Drill: 5 reps Agility/Quickness Start at first cone,
sprint-shuffle- sprint to second cone,
backpedal-sprint break right and turn
Cones 10 yards and shuffle to third
apart cone, turn and
*Drill Addendum backpedal to fourth
laws.
48
4CD1 cone, break and sprint
to first cone.
*Stay low and make
cuts sharp and
accelerate off each cut
4CD2 4 Cone Drill: 2 reps Agility/Quickness Start at first cone,
Sprint-Sprint- breaking sprint to second cone,
Sprint-Sprint right, 2 break right and sprint
Cones 10 yards reps to third cone, break
apart breaking right and sprint to
*Drill Addendum left fourth cone, break
4CD2 right and sprint to first
cone. (can also be done
in opposite direction
breaking with all lefts)
*note stay low and
make cuts sharp
4CD3 4 Cone Drill: 2 reps Agility/Quickness Same as other drills
Backpedal-Sprint- breaking but you backpedal to
Sprint-Backpedal right, 2 cone 2 then sprint to
*Drill Addendum reps cone 3 then sprint to
4CD3 breaking cone 4 then backpedal
left to cone 1
*note stay low and
make cuts sharp
4CD4 4 Cone Drill: 5 reps Agility/Quickness Sprint to # called start
Call out #s at cone one.
*Drill Addendum
4CD4
SSttaattiioonn 33
AAggiilliittiieess
noted.
GRRO
OU Aggiilliittyy SShhuuttttllee R
UPP:: PPrroo A Ruunn
PASR1 ProAgility 5 reps Agility/Quickness Set three cones five
Shuttle Run yards apart. Have
*Drill Addendum athlete start at cone 2,
PASR1 sprint to cone three,
break sprint back to
cone one, break, sprint
back to cone 2.
*note stay low and
laws.
49
make cuts sharp, short
steps before break and
be under body
PASR2 ProAgility 5 reps Agility/Quickness Same as above, but
Shuttle Shuffle with shuffling.
Run
*note stay low and
make cuts sharp, short
steps before break and
be under body
SSttaattiioonn 33
AAggiilliittiieess
noted.
GRRO
OUUPP:: IIlllliinnooiiss D
Drriillll

ID1 Illidnroiilsl 3 reps Agility/Quickness You need 8 cones, see
*Drill Addendum graph for setup. Start
ID1 at cone one, sprint to
cone two, cut and
wheel around to cone
3, cut and run in and
out of cone 4, 5, and 6
and then wheel and
cut and run in and out
of cone 5, 4, and 3 and
then wheel around and
sprint to cone 7 and
then cut and wheel
around and sprint to
cone 8 for the finish.
SSttaattiioonn 33
AAggiilliittiieess
noted.
GRRO
OUUPP:: TT--TTeesstt
TT1 T-Test 3 reps Agility/Quickness You will need 4 cones:
*Drill Addendum Start at Cone 1 sprint
laws.
50
TT1 to cone two, pivot and
shuffle to cone 3
shuffle back to cone 4,
shuffle back to cone 2,
pivot and backpedal to
cone 1/finish
laws.
51
SSttaattioonn 44
SSppeeeedd D
Deevveellooppm
meenntt
notedi.
EEXXEER RCCIISSEE G GR RO
OU Coorrddss
UPP:: SSpprriinntt C
SC1 Overspeed/Power 3 reps Speed Start at one cone let
Speed each partner sprint for 7-8
*Drill Addendum way yards then you chase,
SC1 run for 30 yards, do
three reps then switch
with you pulling and
partner chasing
SSttaattiioonn 44
SSppeeeedd D
Deevveellooppm
meenntt
noted.
EEXXEER RCCIISSEE G GR RO
OU UPP:: SSpprriinntt SSlleeddss
SD1 Power 5 reps Speed/Power Start from Football or
Development Add standing start,
weight to explode and sprint for
sled as 20 yards (can do
necessary variation with 10
yards, 30 yards, 40
yards, or 50 yards)
SSttaattiioonn 44
SSppeeeedd D
Deevveellooppm
meenntt
noted.
EXERCISE GROUP: Speed Chutes
EXERCISE GROUP: Speed Chutes
SCH1 Small Chutes 5 reps Speed/Power Start from Football or
standing start,
explode and sprint for
30 yards (can do
variation with 40
yards, 50 yards, 60
yards, 80 yards, 100
meters, 150 meters)
SCH2 Big Chutes 5 reps Speed/Power Start from Football or
laws.
52
standing start,
explode and sprint for
30 yards (can do
variation with 40
yards, 50 yards, 60
yards, 80 yards, 100
meters, 150 meters)
laws.
53
Sprinting, Sprint Mechanics, Speed Training,
and Speed Conditioning: 57 - 72
laws.
54
5. Sprint Development/Speed Development
SSpprriinntt D
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meenntt//SSppeeeedd D meenntt//SSpprriinntt
Deevveellooppm
MMeecchhaanniiccss
The Speed Workouts below are meant to be used with discrection. If athlete is having
trouble finishing workout, adjust workout to their ability levels.
The key point with sprinting are below:
Schumans 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 (pick your pockets)
6. Wrists should be loose and whip with arm action (hands should not go higher than
shoulders)
7. Feet should be planted directly under the hips (legs have cycle action)
8. Legs and Knees should drive 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)
The key point with starting for the 40 yard dash or any speed test are below:
Schumans Speed Center Starting System Includes:

1. Drive leg should be positioned 4 inches to no more than 9 inches from starting line
2. Hand opposite of drive leg should be as close to the line as possible and turned outwards,
and on fingertips
3. Back Leg should be positioned with front of foot even with back foot of drive leg and
should legs should be shoulder width apart
4. Hand opposite back leg should be back and behind hips
5. Weight should be on balls of feet and y ou should fee like a cheetah coiled and ready to
explode
6. Body should be positioned with head down and weight going slightly forward
7. Shoulders should be in front of body and slightly leaning forward ready to explode
8. On takeoff, you should drive back arm forward and drive off front leg
9. Drive out low and hard and explosive (stay low)
10. You should explode gaining ground with fast, driving steps
11. Keep head down and let body slowly raise itself up (do not raise yourself up)
12. Keep Driving forward with arm pumping
laws.
55
TTrroouubbllee S
Shhoooottiinngg S Meecchhaanniiccss
Spprriinnttiinngg M
Below are Flaws in Sprinting Mechanics that Our Instructors Must Learn to Progress:
Arm Action: If the athlete runs with tense arms, have them practice loose, swinging movements
from a standing position. Remember to have t hem swing from the shoulder and keep the arms
relaxed and at approximately 90 of flexion at all times. Think about picking your pocket!
Although the arms work in opposite direction to the legs, they must be coordinated with the action
of the legs for maximum sprinting efficiency.
Body Lean: The athletes body should have a slight forward lean (no more than 4-6). It is
important to note that the angle of lean comes from the ground and not from the waist. The lean
is caused by displacing the athletes center of gravity in the direction they are running and leaning
and bending from the waist will interfere with the correct mechanics of sprinting.
Foot Contact: Run on the balls of your feet! DO NOT RUN UP ON YOUR TOES!!! The toes offer
no power or stability to the runner and if they run on their toes, they will not be able to run fast.
Instead, have them stay on the balls of their feet and paw and push the ground, but dont reach
and pull toward the ground. Never reach your foot to the ground to sprint!
Overstriding: Dont have them reach and overstride to increase stride length, but rather have
them paw and push the ground and let the foot land underneath the center of gravity. Any
placement of the foot in front of the center of gravity will cause "braking forces" that will result in
the body slowing down. Focus on cyc ling action of sprinting. The right stride for the right body is
the most effective and efficient way to sprint.
Understriding: Dont take short choppy steps. Remember that quality sprint speed is a
combination of stride length and stride frequency and one does not replace the other.
Tension: Dont try to power through a race or sprint effort. To run fast, stay relaxed, keep a loose
face, hands, and body, running tight will slow you down.
laws.
56
W
Woorrkkoouuttss ffoorr SSppeeeedd C
Caam
mpp
SShhoorrtt SSppeeeedd
noted.

SS1 Starts 5 reps Quick Speed Concentrate on
driving out low and
hard
SS2 Flying Sprints 8 reps Quick Speed Jog 10 yards then hit
starting line and sprint
30 yards (variations
can be done with 40,
50, 60, 70, 80, 90 yard
sprints
SS3 40 yard dashes 8 reps Quick Speed From starting or
rolling position
SS4 60 yard dashes 8 reps Quick Speed From starting or
rolling position
SS5 Sprint Ladder 25, 40, 50, Quick Speed From starting or
60, 75 rolling position
meters
SS6 Accelerators 6 reps, 75 Quick Speed Sprint to first 25
meters meters, sprint harder
to next 25 meters, and
sprint harder to final
25 meters.
* lift knees and drive
arms harder through
each 25 meters
SS7 Sprint Relays 5 sets-40 Quick Speed 4 to a team, sprint 40
yards yards tag teammate he
sprints 40, tag
teammate, he sprints
40, tag teammate, he
sprints 40 to finish.
Time teams and let
team know who ran
fastest
SS8 Short Suicides 5 sets- Quick Speed 5 yards up and back,
10 yards up and back,
15 yards up and back,
20 yards up and back
laws.
57
C
Coonnddiittiioonniinngg SSppeeeedd D
Deevveellooppm
meenntt
noted.
CS6 150 meter 8 reps Speed From Starting or Rolling
dashes Conditioning Position
CS9 Low to High 50,100,150, 200, Speed From Starting or Rolling
Sprint 250 Conditioning Position
Ladder
CS1 High to Low 250,200,150,100, Speed From Starting or Rolling
0 Sprint 50 Conditioning Position
Ladder
CS1 300 yard 2 sets of 2 reps Speed 60 yards up 60 back 60 up
1 shuttle test Conditioning 60 back 60 up. 2 minute
break run shuttle test
again
Time shuttles and give
results
CS1 Suicides 3 reps Speed 50 yards up and back, 75
2 Conditioning yards up and back, 100
yards up and back
CS1 Long Relays 3 reps Speed 200 yards (meters) relays

3 Conditioning with 2 members to a team,
each team member runs
tags next team member to
finish. Time teams and
give results
CS1 Touchdown 1 set Speed 10- 40 yard with 30
4 Drive Test Conditioning second rest in between
each dash. Time each one
then add up times and
divided by best time*10
{Sum=(sprint 1+sprint
2+3+4+5+6+7+8+9+10)/(B
est 40*10) }
CS5 Soccer/ 1 set Speed 15- 30 yard with 20 second
Lacrosse/ Conditioning rest in between each dash.
Field Hockey Time each one then add up
Conditioning times and divided by best
test time*10
laws.
58
2+3+4+5+6+7+8+9+10+11
+12+13+14+15)/(Best
30*15) }
CS6 Basketball 1 set Speed 20- 20 yard dashes with 10
Conditioning Conditioning second rest in between
Test each dash. Time each one
then add up times and
divided by best time*10
2+3+4+5+6+7+8+9+10+11
+12+13+14+15)/(Best
30*15) }
laws.
59
6. Sport Specific Drills
noted.
F
Fiirrsstt SStteepp W
Woorrkk
F
Foooottbbaallll
# Exercise Reps Type Notes/Coaching
Points
FBFS1 Stance Explosion 10 reps First Step One step, 5
yards and 10
yard variations
FBFS Back Step 10 reps First Step For Lineman
2 pass sets
FBFS QB drop 5 reps First Step 3 step, 5 step, 7
3 step drop
FBFS DB Break 5 reps First Step DB or WR
4 start from
Stand still or
stance and
breaks forward
or off line ( for
DBs Variation
can be to back
pedal)
FBFS LB First Step 5 reps First Step Linebacker
5 step to hole
from stance
(variation can
retreat into
drop)
FFiirrsstt SStteepp W
Woorrkk
LLaaccrroossssee//F Hoocckkeeyy//SSoocccceerr
Fiieelldd H
Points
LFS1 Jab left Sprint Right 5 reps First Step Jab step to left
and then
dart/sprint to
right cone 10
yards (do
opposite where
jab right and
sprint to left 10
yard)
laws.
60
LFS2 Defend and Move 5 reps First Step Defend Cone 2
seconds and
then sprint to
next cone 5
yards away
F
Woorrkk
B
Baasskkeettbbaallll
Points
BBFS1 Fake Left Go Right 5 reps First Step Step to left and
sprint back to
zone area on
right 5 -10
yards
BBFS2 Defend and Move 5 reps First Step Defend Cone 2
seconds shuffle
and then sprint
to next cone 5
yards away
F
Woorrkk
B
Baasseebbaallll//SSoofttbbaallll
f
Points
BSFS1 Break Left, Break 5 reps First Step On command
Right break to left 5
yards and then
on command
break to right
BSFS Break up, Break Back 5 reps First Step Same as above
2 but break
forward 5
yards or break
back 5 yards
F
Fiirrsstt SStteepp WWoorrkk
V
Voolllleeyybbaallll
Points
VBFS1 Step and Jump 5 reps First Step Set up two
cones 3 yards
apart, Athlete
laws.
61
must sprint to
cone two, get
themselves
gathered in
Volleyball
Spike or
Blocking
position and
and jump as
high as possible
VBFS2 Break up, Break Back 5 reps First Step Same as above
but break
forward 5
yards or break
back 5 yards
C
Cuuttttiinngg aanndd B
Brreeaakkiinngg
F
Foooottbbaallll
Points
FBCB1 Weaver Drill 5 reps Cutting and Set up 6 cones,
*Drill Addendum Breaking weave in and
FBCB1 out of cones
breaking off
outside foot
FBCB2 Run, Backpedal, Run 5 reps Cutting and Set up 2 cones
Breaking 10 yards apart,
start from
farthest cone,
sprint forward
when get to
cone
backpedal,
when come to
back cone run
forward
FBCB3 DB Agility Drill 3 reps Cutting and Set up 5 cones,
Breaking three in front
*Drill Addendum FBCB3 and two in
back. Set the
two in front 5
yards apart, set
the three in
back 5 yards
apart
laws.
62
C
Brreeaakkiinngg
B
Baasskkeettbbaallll
Points
BBCB1 Weaver Drill 5 reps Cutting and Set up 6 cones,
BBCB1 out of cones
breaking off
outside foot
BBCB2 Shuffle, Run, Shuffle 5 reps Cutting and Set up 2 cones
start from
farthest cone,
Shuffle toward
first cone,
when get to
cone turn and
run back, when
get to cone
shuffle back to
first cone.
CCuuttttiinngg aanndd BBrreeaakkiinngg
Fiieelldd H
LLaaccrroossssee//F Hoocckkeeyy//SSoocccceerr
Points
LCB1 Weaver Drill 5 reps Cutting and Set up 6 cones,
LCB1 out of cones
breaking off
outside foot
LCB2 Shuffle, Run, Shuffle 5 reps Cutting and Set up 2 cones
start from
farthest cone,
Shuffle toward
first cone,
when get to
cone turn and
run back, when
get to cone
shuffle back to
first cone.
LCB3 Skill Athlete A gility 3 reps Cutting and Set up 5 cones,
laws.
63
Drill Breaking three in front
and two in
*Drill Addendum LCB3 back. Set the
two in front 5
yards apart, set
the three in
back 5 yards
apart
C
Brreeaakkiinngg
V
Voolllleeyybbaallll
Points
VBCB1 Step, Sprint, Jump 5 reps Cutting and Set up 4 cones,
Breaking Cone #1 is set up
1 yard from Cone
#2, Cone #2 is 3
yards from Cone
#3, and Cone # 3
is 2 yards from
Cone #4. Athlete
Steps to cone #2,
sprints to cone #3,
gathers
themselves and
jumps like a
block or spike at
cone #4
VBCB2 Shuffle, Run, Shuffle 5 reps Cutting and Set up 2 cones 10
Breaking yards apart, start
from farthest
cone, Shuffle
toward first cone,
when get to cone
turn and run
back, when get to
cone shuffle back
to first cone.
M
Miirrrroorriinngg
F
Foooottbbaallll
Points
FBCB1 One on One 5 reps Mirroring Set up two cones 5
Mirroring-Shuffling yards apart, two
laws.
64
people work together
and mirror each
other shuffling.
FBCB2 One on One 5 reps Mirroring Line up opposite of
Mirroring-Sprinting each other one guys
picks a path and
sprints and the other
person mirrors him
staying in his hip
pocket. 5 seconds of
mirroring
FBCB3 DL/OL Blitz and 3 reps Mirroring Have DL Lineman
Block Mirror Drill line up in stance and
blitz within two
cones, OL must
mirror DL without
engaging him
M
Miirrrroorriinngg
B
Baasskkeettbbaallll
Points
BBM1 One on One 5 reps Mirroring Set up two
Mirroring-Shuffling cones 5 yards
apart, two
people work
together and
mirror each
other shuffling.
MMiirrrroorriinngg
LLaaccrroossssee//F Hoocckkeey//SSoocccceerr
Fiieelldd H
y
Points
FBCB2 One on One 5 reps Mirroring Line up
Mirroring-Sprinting opposite of
each other one
guys picks a
path and
sprints and the
other person
mirrors him
staying in his
hip pocket. 5
seconds of
laws.
65
mirroring
BBM1 One on One 5 reps Mirroring Set up two

Mirroring-Shuffling cones 5 yards
apart, two
people work
together and
mirror each
other shuffling.
M
Miirrrroorriinngg
V
Voolllleeybbaallll
y
Points
VBM1 Shuffle-Jump 5 reps Mirroring Set up two cones
Mirroring 5 yards apart, two
people work
together and
mirror each other
shuffling and then
have one athlete
leap to spike and
have the other
athlete set up to
block. 5 reps each
then switch
6. Warm-Down
FFiinnaall W
Waarrm
mDDoow
wnn
Get in Circle and Perform Stretches that will cool down the athlete and loosen them up
for the next day of training.
noted.
WD1 Side Groin Stretch Each Leg 20 Static Move to the right to
seconds Stretching stretch the groin then to
the left
laws.
66
WD2 Hip Flexor Stretch Each Leg 20 Static Step with one leg in front
seconds Stretching and other leg extended
back stretch top part of
quadriceps (hip flexor)
WD3 Partner Hamstring Each Leg 20 Static Partner up and person
Stretches seconds Stretching 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)
WD4 Partner Quad Each Leg 20 Static Partner up, one person
Stretches seconds Stretching leans on the other while
the first person gently
pulls their ankle behind
their leg to stretch quad
and then switch: (also
can be done without
partner which teaches
balance as well)
WD5 Calf Stretches Each Leg 20 Static Lean against wall,
seconds Stretching person, or ground and
stretch the back of the
lower leg by slowly
leaning against the wall
and flexing the ankle
WD6 Arm Circles Both Arms Dynamic Bring arms slowly in a
at a time 20 Stretching circle rotating them back
seconds, one and forth
arm at a
time 10
seconds
WD7 Back Stretches One Knee, Static Lay on back and slowly
Two Knee-10 Stretching bring one leg to chest
seconds each and hold and then two
legs to chest and hold
WD8 Supermans 10 seconds 2 Dynamic Lay on stomach, slowly
reps Stretching raise upper back and
head while keeping
abdomen, legs, and torso
on ground, then hold. *
note do very slowly
laws.
67
Exercise Diagrams, Appendix & Descriptions: 72 - 97
laws.
68
7. Drill Addendums
D
Drriillllss aanndd A
Assssoocciiaatteedd D
Diiaaggrraam
mss
Addddeenndduum
A m
TThhiiss aaddddeenndduum maayy nneeeedd ttoo bbee eexxppllaaiinneedd w
m iiss ffoorr ddrriillllss tthhaatt m wiitthh ppiiccttuurreess.. TThheessee
ppiiccttuurreess aarree aa vviissuuaall aaiiddee ffoorr ssoom e o f t h
me of the drills described in tthhee pprrooggrraam
e dr i l l s de s c r i be d i n m..
IInncclluuddeess::
1. DW1/ DW2-Side Swings/Front Swings
2. PA3-Leaping Broad Jumps Using Cords
3. PA12-Box Jumping-Two Legs
4. PA13-Cone Hops
5. BH7-Gear Shifting
6. BH8-Sprint-Jump-Sprint
7. QL8-Cutting/Breaking
8. QL9-Forward Shuffling
9. QL12-Slalom Jumps
10. 3CD1-3 Cone Drill
11. 4CD1-4 Cone Drill
12. 4CD2-4 Cone Drill-Variation
13. 4CD3-4 Cone Drill-Variation
14. 4CD4-4 Cone Drill- Call out # Variation
15. PASR1-Pro Agility Shuttle
16. ID1-Illinois Test/Drill
17. TT1-T-Test/Drill
18. SC1-Overspeed/Power Speed
19. FBCB1/BBCB1/LCB1-Weave Drill
20. FBCB3/LCB3-DB Agility Drill/Skill Athlete Agility Drill
laws.
69
DW1
DW2
Side Swings
& Front Swings
laws.
70
PA3
Station 1
Plyos - Leaping Broad
Jump For Distance
& Height
laws.
71
PA12
Station 1
Plyos - Box jumping
2 Legs
laws.
72
PA13
Station 1
Plyos - Cone Hops
Hop Back & Forth Over Cones
laws.
73
BH7
Station 2
Foot Quickness:
Gear Shifting
Banana Hurdles Series
Sprint Over Sprint Over Sprint Over Sprint Over

Run Accelerate Coast Accelerate
FINISH
laws.
74
PH8
Station 2
Foot Quickness:
Sprint - Jump - Sprint
Banana Hurdles Series
Jump Over Run Over Jump Over Run Over

Sprint To Sprint To Sprint To Sprint To
FINISH
laws.
75
QL8
Station 2
Quickness/Cutting
Cutting/Breaking
Sprint
LR
Cut
LR
Cut
LR
Cut
LR
Cut
LR LR
laws.
76
QL9
Station 2
Quickness/Cutting
Forward Shuffling
LR LR
LR
LR
LR
LR LR
laws.
77
QL12
Station 2
Quickness/Cutting
Slalom Jump
L Jump
R
Jump R
L
L Jump
R
Jump R
LR L
laws.
78
3CD1
Station 3
Agilities
3 Cone Drill
5 Yards
Right Hand Sprint

Turn
Wheel
Sprint
Sprint
Sprint
5 Yards
Start
laws.
79
4CD1
Station 3
Agilities
4 Cone Drill
10 Yards
Shuttle
10 Yards Sprint Backpedal 10 Yards
Start Sprint
Finish 10 Yards
laws.
80
4CD2
Station 3
Agilities
4 Cone Drill
10 Yards
Sprint
10 Yards Sprint Sprint 10 Yards
Start Sprint
Finish 10 Yards
laws.
81
4CD3
Station 3
Agilities
4 Cone Drill
10 Yards
Sprint
10 Yards Backpedal Sprint 10 Yards
Start Sprint
Finish 10 Yards
laws.
82
4CD4
Station 3
Agilities
Call Out # & Sprint
10 Yards
#2 #3
10 Yards 10 Yards
#1 #4
10 Yards
laws.
83
PSR1
Station 3
Agilities
Pro Agility Shuttle Run
5 Yards 5 Yards
#1 Sprint #2 Sprint #3
Start
Start at Cone #2
#1 - Sprint to Left Touch
#2 - Sprint Across to Cone #3
#3 - Sprint back to Finish Cone #2
laws.
84
ID1
Station 3
Agilities
Illinois Test/Drill
30 Feet
#2 #1
Start
#6 #5 #4 #3
#7 #9
30 Feet Finish
laws.
85
TT1
Station 3
Agilities
T-Drill
5 Yards 5 Yards
#3 Shuttle Shuttle #4
#2
Backpedal Sprint
10 Yards
Finish #1 Start
laws.
86
SC1
Station 4
Speed Development
Over Speed
Power Speed
Sprinting
Sprint
Under Speed
Over Speed Power
laws.
87
FBCB1
BBCB1
LCB1
Station 4
Sport Specific Drills
Cutting & breaking
Weave Drill
Break Break
Sprint
Break
Stay low on breaks

Keep your hips underneath you
Break off outside foot
laws.
88
FBCB3
LCB3
Station 4
DB Agility Drill
Skill Athlete Agility Drill
5 Yards
Turn
5 Yards & Run On Command
Backpedal
Backpedal Sprint
Sprint Sprint Forward
5 Yards 5 Yards
laws.
89
Sprint Test Assesments and Tracking: 88 - 96
laws.
90
Fax: 201-221-7605
Beginni g Sprinting
Beginning Sprinting Assessments
Assessments
SPRINT TECHNIQUE POINTS:
Athlete Name:
Athlete Sport:
Athlete Age:
Athlete Gender:
Athlete Name Schumans Speed Rating: What Can Be

Center: Sprinting Rate 1-5 with: Improved? (write
Assessment 1 Needs to Change notes here)
Guidelines 2 Make more than 3
corrections
3 Make 2-3
corrections
4 Make one
correction
5 Perfect form
1. Head is upright
Write in here your 2. Eyes straight ahead

initial impressions
of athlete from 3. Toes straight ahead
or slightly inward
doing assessments.
4. Back should be
upright and slightly
arched
laws.
91
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
running on balls of
feet (not toes)
laws.
92
Fax: 201-221-7605
Final
Final Sprinting
Sprinting Assessmen
Assessmentss
SPRINT TECHNIQUE POINTS:
Athlete Name:
Athlete Sport:
Athlete Age:
Athlete Gender:
Athlete Name Schumans Speed Rating: What Has Changed

Center: Sprinting Rate 1-5 with: and What Has
Assessment 1 Needs to Change Improved? (write
Guidelines 2 Make more than 3 notes here)
corrections
3 Make 2-3
corrections
4 Make one
correction
5 Perfect form
1. Head is upright
Write in here your 2. Eyes straight ahead

final impressions of
athlete from doing 3. Toes straight ahead
or slightly inward
assessments. What
has improved, 4. Back should be
stayed the same and upright and slightly
what should athlete arched
continue to work
laws.
93
on? 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
running on balls of
feet (not toes)
laws.
94
Fax: 201-221-7605
Athlete
Athlete Beginning
Beginning T sting
Testing
All
All Sports
Sports
Athlete Name:
Athlete Sport:
Athlete Age:
Athlete Gender:
Athlete Name Schumans Speed Times or Distance What Can Be
Center: Athletic Improved? (write
Tests notes here)
40 Yard Dash
Write in here your 20 Yard Dash (timed

initial impressions as a split of the 40
yard dash)
of athlete from
doing assessments. Vertical Jump
Standing Broad Jump
Pro Agility Shuttle
3 Cone Drill
laws.
95
Fax: 201-221-7605
Athlete
Athlete Fi al Testing
Final Testing
All
All Sports
Sports
Athlete Name: Schumans Times or Beginning Test Improvement

Athlete Sport: Speed Center: Distance Times or
Athlete Age: Athletic Tests Distance
Athlete Gender:
Athlete Name 40 Yard Dash
Write in here 20 Yard Dash
your Final (timed as a split of
the 40 yard dash)
impressions of Vertical Jump
athlete from
doing testing. Standing Broad
Jump
Pro Agility Shuttle
3 Cone Drill
Sport Specific
Tes t:
(List Test)
Sport Specific
Tes t:
(List Below)
Sport
Conditioning Test:
(List Below)
laws.
96
laws.
97
Fax: 201-221-7605
David Schuman, Founder

Schumans Speed Center-
As owner and founder of Schumans Speed Center, David has trained over 1000 athletes in
speed, quickness and agility training and has trained numerous collegiate, pro and top
scholastic athletes. His athletes and students have competed at the highest levels and have
trained with him to become faster and stronger.
His team training with Saddle Brook High School and Saddle Brook Recreation Football
has netted two of the quickest and most talented programs in North Jersey. Both teams
will be competing this year for league and state championships. He has trained numerous
all state and all-county athletes in softball, baseball, track and field, football, field
hockey, basketball and soccer. His collegiate athletes all tested in 2003 in the top 5% of
their associated position in their sport.
David has been a highly successful athlete and coach. As a coach David is currently an
assistant on Saddle Brook HS 10-1 football state semi-final and league championship team.
His defensive backs led the league with 21 interceptions and had several athletes make
all-state, all-county, and all-league teams. He is also the associate head coach of track
at Saddle Brook, having help led the boys to this years indoor county championships
and his top girl athlete won the county championships in the pentathlon in 2003
and is second team all state in the triple jump.
As an athlete David prospered in high school and college. He was a starting
linebacker on the University of Connecticut's nationally ranked football team and on the
track has scored over 6400 points in the Decathlon in 2002. He was all-academic all-
Yankee conference in football and received num erous athletic and student-athlete awards
while at the University of Connecticut.
In High School David was a State Champion High Hurdler and was nationally ranked in
the Pentathlon. As a football player David was named First Team All-American by
Bigger Faster Stronger Magazine in 1992 and was also named to several all-state, all-
county, and all-area teams.
David has a masters degree from the University of Connecticut and is currently studying
for a second masters in Physical Education and Biomechanics from the prestigious
Columbia Universitys, Teachers College.
David's experience and knowledge has helped him to develop the best speed, power,
weight lifting and conditioning program suited each athlete's need and their sport.

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Phone: 1-866-Schuman

Faster, Quicker, More Agile, Higher, More Explosive,

8 Week Speed, Quickness, and Agility Program

General Principles for Speed Coaches:

Dynamic Warmup Routine

Foot Speed and Quickness Station

Foot Quickness Ladder Station

4 Cone Drill Pro 3 Cone Agility

Weave and Direction Change Station

Sprinting and Starting Station

Total Time: 10-15 minutes-1 hour program

Set up should be done on track if available, if track is not available it should

Group Sprint Groups By Age, Skill Level, and Sport!

Sprinting Sprinting Coach

Sprint in groups based on

Bring Kids Back into Circle For Warm Dow n

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 20 minutes

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD7 20

Warm-up Dynamic DW1,DW2,DW3,DW4, 15 minutes

Warm-up Dynamic DW1,DW2,DW3,D 15 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 15 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 15 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 15 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 15 minutes

Sport Specific First Step Choose First Step Drills 5 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4, 15 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 10 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 10 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 15

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD 5 minutes/

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts SS1,CS1 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts SS7- Team w ith Fastest 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts SS2,SS6 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts SS1,SS7 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts CS3 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts SS4 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts SS2 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts CS4 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Sprinting/Sprint Starts SS1,SS6 30 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,D 10 minutes

Warm-up Dynamic DW1,DW2,DW3,DW4,DW5 15

Warm-Down Stretching WD1,WD2,WD3,WD4,WD5,WD6,WD 15

DYNAMIC WARMUP DRILLS

# Exercise Reps Type Notes/Coaching Points

First focus on hitting each

First focus on hitting each

First focus on hitting each

First focus on hitting each

# Exercise Reps Type Notes/Coaching Points

# Exercise Reps Type Notes/Coaching Points

*note stay low and

*note stay low and