Speed School for Dummies-Part 2: Training Guidelines for High School Football

Part 2 of 2 highlighting my recent Wisconsin Football Coaches Association Presentation

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Speed Training Guideline #1 
​"You're only as good as your warm up"

• Do you coach up your warm up the same way you coach your base plays or compound lifts?
• Make the investment at Home Depot. Spend some cash on self myofascial release tools such as pvc pipe or la crosse balls. Your investment will pay off with a reduction of injuries and improved recovery time  (Soft tissue quality, compliance, blood flow)
• Ground Based Mobility & "Core" Activation is a necessity to precede every workout (reduce compression, improve length, awakens prime mover, general strength/stability, work capacity, neuromuscular efficiency)
• Move laterally!  Sport = 360 degrees of play (Transverse/frontal plane is important for lateral movement and also hamstring injury reduction. Side shuffling and carioca movements with varying speeds/hip heights is a perfect start to your standing dynamic component)
• Speed Prep/ Potentiation (Marches, skips and sprint drills provide context, general strength/coordination, work capacity and also prime the nervous system for advanced activities)
• Preach a "rep to rep" discipline with your warm-up
  • Pay attention to hip position, contraction time, tension, range of motion, asymmetry

​​ Speed Training Guideline #2
Train for speed year round
-Early off season (Nov – Feb) = M,W,F

• Acceleration, deceleration, work capacity
  • acceleration development ( 0-30 yard sprints- horizontal jumps, vertical jumps)
  • deceleration (force absorption/landing and stopping mechanics)
  • Tempo Sprints (75% of top speed for 50 yards, jog 25 walk 25 back)
    • Build aerobic base, work capacity, create blood flow
    • Allows athletes to feel upright sprinting position while staying relaxed

-​​​Late Off Season (March-June) = M,W,F

• Speed development, change of direction
  • ​​​Acceleration to 40 yards (sleds, prowlers, tuck jumps, hurdle hops, bounds),
  • Maximum Velocity (flying 10’s, 20’s, scissors or primetime bounds) – Extra Volume Tempo work
  • Change of Direction (pre programmed drills that focus on deceleration>transitions>re-acceleration)

-Pre-Season (mid June to August) = 4 workouts a week M, T, Th, F

• Change of Direction, Specific Speed development, Anaerobic alactic capacity
  • Acceleration with varied positions and distances (ground, upright, lead in jog, angular acceleration, positional specific work)
  • Build volume towards season
  • Repeated sprints, change of direction drills, position specific work w/ 30-45 sec rest mimicking play clock
  • Change of Direction (reactive agility drills that focus on “acceleration towards or away from a signal or stimulus and involves a deceleration>transition>re-acceleration component)

​Speed Training Guideline #3
​Set Up For Success---Planning to prosper
-Train fast to be fast --90%-100% intensity of effort

• ​​92.5-95% = sweet spot for skill acquisition = relaxed flow state
• SAID Principle- Specific Adaptations to Imposed Demands
  • ​You become what you train  for (General to specific exercises, movements, drills/patterns/ rhythms that will be reflected on game day, "Pfaff" generational exercises) 

-​Prescription and Recovery 

• ​Charlie Francis Rule = 1 min. recovery for every 10 yards or meters of work 
• 30 sec rest is minimum for sprints up to 20 m/y
• Mimic play clock/ replicate football "drives" as season approaches 

​-Appropriate dose = 

• Off-season  = Use minimum effective dose to improve speed abilities
  • 6-15 purposeful reps each session & 100-400 total yards 
  • Plyometric volumes/weight room work should match or balance
• Pre-season = accumulate volume appropriately to prep athlete for fall camp and season
  • Accumulate volume slowly - use periods, quarters, build extra tempo work
  • Understand athletes will have to sprint 5-6 straight days during season but also understand that as sprint volume increases the chance of injury increases as well