Parisi Speed School

Bill Parisi
Active Participation / Active Conditioning for Football
Everyday Drills for Speed at Practice

Deceleration is the KEY!!! (Coaches must teach their players to

be able to decelerate the proper way) The best athletes can accelerate and
decelerate..

Dynamic Active Warm Up (10-15 mins.)

1. Seal Jump (Same as jumping jacks accept the arms don’t go higher then shoulder
width)

2. Wide Outs (like the side shuffle but slow, move in one direction and then the
other. Feet will slide but make sure hip level doesn’t change)

3. Gate Swings (Open and close the knees)

4. Backward Cycle (While moving backwards, keep chest up, Forward lean. Heels
to butt. Kick backwards as far as possible)

5. Side shuffle (The normal shuffle. Don’t click heels..Hip level must never
change)

6. Skipping (Like the bound. Explode knee up to the chest and opposite arm is up.
Elbows are tight to the body.)

7. Walking Lounges ( 2 kinds---1. Lateral movement sideways. 2. Forward lounge

like the ones done in the weight room.)

8. Hip Thrusts ( 2 kinds--- 1. Lying on you back, thrusts hips in an upward

direction.. 2. Do the same movement but on one leg.
9. Fire Hydrants (On all fours open leg like a dog is peeing on a fire hydrant 10
times both leg. Then switch to driving knee from hip to armpit and back..like
back kicks…..This is similar to the warm-up for the BFS workout.

10. Side leg Raises (1st lying on side kick up top leg..do both legs then lay on your
back kick your legs up…next called Cobras lay on your stomach and curl your leg
and twist towards the other leg but keep shoulders square.

11. Groin (On all fours like a crab. Drive the leg outside the same-planted hand.
Quickly and switch legs every time.

12. Pogo Stick ( Two kinds… 1st..Knees must be locked and bounce quickly on the
balls of your feet (Speed is the key) 2nd…Knees locked try for height..as high as
they can go..