1. Developing Speed, Agility and Quickness A hands on presentation for the novice teacher / coach Coach Mike Nitka MS, CSCS*D, FNSCA, RSCC*E

2. Presentation Goals Learn a basic program to build on When can you teach SAQ in your PE class What drills to teach in an SAQ class How to incorporate SAQ into your after school program Unify all PE/coaching staff with drills and terminology Thanks to Power Systems and Flaghouse

3. Muskego High School Southeast Wisconsin Outside Milwaukee 1700 students D -1 Fall sports FB, B&G VB, B-Soccer, G-Swim, G-Tennis, G-Golf Winter sports B&G B-Ball, Wrestling, B-Swim Spring sports B&G Track, Softball, G-Soccer, B-Tennis, B-Golf Summer sports Baseball

4. Our Circuit Room 15 pieces Push / Pull format Electric timer with various preset intervals

5. Our Aerobic / Anaerobic Area 30 pieces Heart rate monitors for each student FIRST BEAT Flat screen TV

7. Our Strength / Power Area 6 squat racks

8. Our Strength / Power Area 6 platforms with bumpers

9. Our Strength / Power Area 6 Olympic benches

10. Our Strength / Power Area 2 sets of DB 3-120 lb 6 adjustable benches

11. Muskego Physical Education I have taught Physical Education for 33 years We followed a very traditional P.E. curriculum Offered all the team sports Offered many recreational sports  Our department also offers current trends  Yoga / Pilates, walk fit, dance At conferences I heard what others were doing: Our student’s asked for more of a challenge! Improve fitness in athletes during class and after school Improve athletic performance in class and after school

12. Human Performance was developed A daily 50 minute class for a semester Monday – Teach lifting technique Tuesday – Teach movement technique Wednesday – Teach lifting technique Thursday – Teach movement technique Friday – Teach lifting technique

13. Our after school program Is held Monday through Thursday From 2:40 – 4:00 (75-100 kids daily) Warm-up SAQ Train Flexibility So we teach the technique in class (4 weeks) and train them after school

14. Weeks 1 through 4 If an after school speed / agility program is combined with an after school strength program What type of speed / agility work should you do week 1-4? The research said NONE!  Speed training at this time takes away from the recovery ability for strength / power / muscle gains  Do you want them strong or not?  Do you want them powerful or not?  Do you want them to develop muscle size or not? No speed / agility during the first four weeks !

15. Pre-testing during weeks 1-4? Why are you testing? Individual and group weaknesses What gets measured gets improved! Hand held versus electronic timing? Surfaces available for testing Inside options Outside options Who is doing the testing? An experienced coach paired with a novice coach and average the two times

16. Volunteers please Participate in the following A warm-up speed drills agility / power drills

17. A Basic Warm-up Developed with our ATC Drill # 1 High knee run – focus on lifting the knees and arm mechanics. Drill # 2 Butt kickers – focus on heels contacting the butt Drill # 3 Forward lunge attempting to touch their elbow next to their in-step Drill # 4 Over / Over – Under / Under Drill # 5 Walking, or skipping toe touches Drill # 6 Build-ups – observe their running mechanics This drill leads you into our speed or agility workout

18. Basic Speed Drill Choices Teach these during class weeks 1- 4 Wall – legs and arms Falling build-ups (Gears) Position start & stop– 2 pt. (square & staggered) Form start & stop– 3 pt. Flying 10’s,20’s,30’s Power skips (height) Power skips (distance) Harness routine Hurdle jumps – FW / Lateral

19. Begin Speed Drills Week 5 - Monday and Wednesday Monday Build-ups – 2 reps Form starts (3-pt.) – 4 Position starts (2-pt.) - 4 Flying 10’s – 2 Power skips (height) - 2 Power skips (distance)-2 Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 10’s - 3 Power skips (height) - 2 Power skips (distance)-2

20. Speed Drills Week 6 – Monday and Wednesday Monday – add reps Build-ups – 3 reps Form starts (3-pt.) – 4 Position starts (2-pt.) - 4 Flying 10’s – 3 Power skips (height) - 2 Power skips (distance)-2 Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 10’s - 4 Power skips (height) - 3 Power skips (distance)-3

21. Speed Drills Week 7 – Monday and Wednesday Monday –new drills Build-ups - 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 20’s - 2 Power skips (height) - 2 Power skips (distance)-2 *Harness tow routine -1 Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) -4 *Flying 20’s – 3 Power skips (height) - 2 Power skips (distance)-2 *Harness tow routine - 2

22. Basic Agility Drill Choices Teach these in class weeks 1- 4 as well Ladders if you have them FW over ankles with arms FW over knees with arms Lateral over ankles with arms Mini Hurdles if you have them Two in over and back FW / BW In & out 2 foot lateral jumps Lines FW 2 foot skier jumps Right foot / left foot skier hops Three cone (L-drill) Four cones 5 yds. apart Sprint & cut-sprint & cut- sprint & cut-sprint Sprint-shuffle-backpedal- shuffle Backpedal-shuffle-sprint- shuffle Pro-Agility

23. More Agility Drill Choices Teach these in class weeks 1-4 Sprint ladders (A through E) A.5-10-5, B.10-5-10, C.5-5-5, D.5-10-15, E.15-10-5 Lateral shuffle or side run ladders (A through E) A. 5-10-5, B.10-5-10, C.5-5-5, D.5-10-15, E.15-10-5 Backpedal / Backward run ladder (A through E) A.5-10-5, B.10-5-10, C.5-5-5, D.5-10-15, E.15-10-5

24. Begin Agility Drills Week 7 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jump – 4 Pro-Agility - 4 Three-Cone – 4 2 right, 2 left Sprint ladder – 4 A.1, B.1, C.1, D.1 Thursday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jump - 4 Pro-Agility - 2 Three-Cone – 4 2 right, 2 left Sprint ladder – 2 A.1, B.1

25. Speed Drills Week 8 – Monday and Wednesday Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 20’s - 2 Power skips (height) - 2 Power skips (distance)-2 Harness routine - 2 Wednesday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) – 4 Flying 20’s - 4 Power skips (height) - 3 Power skips (distance)-3 Harness routine - 2

26. Agility Drills Week 8 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle - 3 Line jump – 4 Pro-Agility - 4 Three-Cone – 6 3 Right, 3 Left Sprint ladder – 8 A.2, B.2, C.2, D.2 Thursday Ladder – 3 reps Mini-Hurdle - 3 Line jump - 4 Pro-Agility - 3 Three-Cone – 4 2 Right, 2 Left Sprint ladder – 4 A.1, B.1, D.1, E.1

27. Speed Drills Week 9 – Monday and Wednesday Monday New drills Build-ups - 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 30’s - 2 *Hurdle Hops - 2 Harness routine - 2 Wednesday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 *Flying 30’s - 3 *Hurdle Hops - 4 Harness routine - 6

28. Agility Drills Week 9 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 Over and back Line jump - 4 Pro-Agility - 4 Four cone - 4 Sprint ladder – 2 D.1, E.1 Shuffle ladder – 2 A.1, B.1 Backpedal ladder – 2 A.1, B.1 Thursday Ladder – 3 reps Mini-Hurdle – 3 Over and back Line jump - 4 Pro-Agility – 2 Four cone - 4 Sprint ladder – 2 A.1, B.1 Shuffle ladder -2 C.1, D.1 Backpedal ladder -2 D.1, E.1

29. Speed Drills Week 10 – Monday and Wednesday Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 2 Hurdle Hops - 3 Harness routine - 2 Wednesday –add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 3

30. Agility Drills Week 10 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 Lateral two foot jumps Line jump – 4 Four cone – 6 3 Right, 3 Left Sprint ladder – 5 A.1, B.1, C.1, D.1, E.1 Shuffle ladder – 3 A.1, D.1, E.1 Backpedal ladder – 3 A.1, D.1, E.1 Thursday Ladder – 3 reps Mini-Hurdle – 3 Lateral two foot jumps Line jump – 4 Four cone – 4 2 Right, 2 Left Sprint ladder – 2 D.1, E.1 Shuffle ladder – 4 A.2, B.2 Backpedal ladder – 4 A.2, B.2

31. Speed Drills Week 11 – Monday and Wednesday Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 3 Hurdle Hops - 3 Harness routine - 2 Wednesday – add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 3

32. Agility Drills Week 11 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jumps - 4 Three cone - 6 Four cone – 6 Sprint ladder – 2 A.1, B.1 Backpedal ladder -2 D.1, E.1 Thursday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jumps - 4 Three cone - 4 Four cone - 4 Sprint ladder – 3 A.1, C.1, D.1 Backpedal ladder – 3 A.1, B.1, C.1

33. Speed Drills Week 12 – Monday and Wednesday Monday Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 3 Harness routine - 2 Wednesday – add reps Build-ups – 4 reps Form starts (3-pt.) - 4 Position starts (2-pt.) - 4 Flying 30’s - 4 Hurdle Hops - 4 Harness routine - 4

34. Agility Drills Week 12 – Tuesday and Thursday Tuesday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jumps – 4 Pro-Agility - 4 Three cone - 4 Sprint ladder – 1 each A.1, B.1, C.1, D.1, E.1 Backpedal ladder – 1 each A.2, D.2, C.1 Thursday Ladder – 3 reps Mini-Hurdle – 3 In and out Line jumps - 4 Pro-Agility - 3 Four cone - 4 Sprint ladder – 1 each A.1, B.1, D.1, E.1 Backpedal ladder – 1 each A.1, B.1, C.1

35. Post-Test Week 13 Same surface as pre-test Same coaches at each station Same timing device Hand held Electronic Compare results Any obvious individual or team Weaknesses Strengths

36. Coach Nitka Joined the NSCA in 1988 Past chairman of the NSCA High School SIG Column editor Strength & Conditioning Journal Long time member of the NSCA conference committee Strength & Conditioning Coach of the Year 1994 Twice elected to the NSCA Board of Directors Represented the NSCA in Canada, China and Australia

37. Thank You Coach Mike Nitka MS, CSCS*D, RSCC*E, FNSCA mike.nitka@muskegonorway.org