1. Welcome
Speed – Keith Daniel
Lunch
Hurdles – Ted Grey

2. No such thing as a stupid question
Respect the opinion of others in the group, no sarcasm
Write it down if you don’t want to ask out loud.

3. The only thing worse than no coach is……….
……a bad coach

4. Under trained is better than over trained

5. if your athletes get injured it is more than likely your fault

6. Have some principals and stick to them, then check again to make sure you are sticking to them!!!

7. They don’t care what you know until they know that you care
Keith Daniel

8. Morning Session:
1) How much speed is required and when to include it in your sessions
2) where to start with speed training for athletes at all levels
3) Skills and drills to effectively implement speed into every session.

9. Morning Session:
How much speed is required and when to include it in your sessions:
Element of speed in EVERY session.
Preparation phase 10m, standing starts
Flying 10m - 20m – max velocity mechanics
Up to 40m – 60m 3 point starts
Flying 30-40m max velocity mechanics

10. Morning Session:
Where to start with speed training for athletes at all levels
Stability / mobility / strength / power
Ankle – unstable / lack of range
Hip – “tight” / pelvis issues
Trunk – weak / dysfunctional

11. How Strong, Too strong?? Dan John: strength standards
Jim Wendler: 5 3 1
63kg female:102kg c/j, 78kg snatch
DN: b/w 62kg, dead lift 170kg

12. How Strong, Too strong?? Muscles That Get Tighter (Tonic)
Muscles That Get Weaker (Phasic)
Upper Trapezius
Rhomboids
Pectoralis Major (Chest)
Mid-back
Biceps
Triceps
Pectoralis Minor (deep chest muscle)
Gluteus Maximus
Psoas (Those hip flexors that get bad press)
Deep Abs
Piriformis
External Obliques
Hamstrings
Deltoids
Calf Muscles

13. Women’s Standards
Women’s Standards Squat Movement 1. Proper Form in the Goblet Squat 2. Goblet Squat: 12K x Double KB Front Squat: 16K x Back Squat: 135 x 5 5. Bodyweight Back Squat 6. Bodyweight Front Squat 7. Bodyweight Overhead Squat
Press Movement 1. Push Ups x 1 (Excellent Pushup) 2. One Arm KB Press: 10K x 5 per Side 3. Double KB Press: 12K x 5 4. Double KB Press: 16K x 5 5. One Arm Overhead Press: 1/3 BdWt 6. Bench Press: Bodyweight 7. Two Arm KB Press: 2/3 Bodyweight Hip Hinge Movement
1. Hip Hinge with Proper Form (From stand, floor and loaded) 2. Kettlebell Swing: 16K x 20 (Proper Form) 3. Double Kettlebell Clean: 16K x Barbell Deadlift: 1.5 x Bodyweight (or 135×5) 5. Double KB Swings: 24K x :00 Minute Snatch Test: 16K x Barbell Deadlift 2 x Bodyweight (275lbs.)
Pull Movement 1. Batwings, thumbs in armpits, 8K x 10 seconds 2. Bodyweight Row on Rings/TRX x Bodyweight Row, feet elevated, x Chin Ups x 1 5. Chin Ups x 3 6. Pull Ups x 3 7. Weighted Pull Up with 24 K

14. Men’s Standards Squat Movement
1. Proper Form in the Goblet Squat 2. Goblet Squat: 24K x Double KB Front Squat: 32K x Bodyweight Back Squat 5. Bodyweight Front Squat 6. Bodyweight Back Squat x Bodyweight Overhead Squat x 15
Press Movement 1. Push Ups x One Arm KB Press: 24K x 5 per Side 3. Double KB Press: 32K x 5 4. Bench Press: Bodyweight 5. One Arm Overhead Press: ½ Bodyweight 6. Bench Press: Bodyweight x Two Arm KB Press: Bodyweight
Hip Hinge Movement
1. Hip Hinge with Proper Form (From stand, floor and loaded) 2. Kettlebell Swing: 24K x 20 (Proper Form) 3. Double Kettlebell Clean: 32K x Barbell Clean: Bodyweight 5. Barbell Deadlift: Double Bodyweight 6. Barbell Snatch: Bodyweight 7. Barbell Deadlift 2.5 x Bodyweight
Pull Movement 1. Batwings, thumbs in armpits, 16K x 10 seconds 2. Bodyweight Row on Rings/TRX x Bodyweight Row, feet elevated, x Chin Ups x 5 5. Pull Ups x Pull Ups x Weighted Pull Up with 48 Kg

15. Where to start with speed training for athletes at all levels
Morning Session:
Where to start with speed training for athletes at all levels
“Technique, technique, technique”
75% of max velocity after 3 steps
Shin angle, 45deg, 7deg per stride vertical in 8, then trunk angle

16. Picture perfect??

17. Where to start with speed training for athletes at all levels
Morning Session:
Where to start with speed training for athletes at all levels
“Technique, technique, technique”
75% of max velocity after 3 steps
Shin angle, 45deg, 7deg per stride vertical in 8, then trunk angle

18. Morning Session:
Skills and drills to effectively implement speed into every session.
Warm up
3 steps
Max velocity