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Published by Michael Schearer

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Published by: Michael Schearer on Nov 17, 2008
Copyright:Attribution Non-commercial


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Note: This program will be taught to you when you report to camp
Speed can be taught.
The mechanics of speed development applied properly will improve speed.
Speed is developed while changing body movements on the run.
Speed development is not form running.
Speed development is the utilization of a one-word speed vocabulary with
reference to body parts.

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.


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.

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.

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.
VII. Speed Training Techniques are taught at progressive speeds.

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.
Train with people of comparable speed.
Quality is more important than quantity.

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
A. Point 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


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