2017 NATIONAL CONFERENCE

FEBRUARY 17-18, 2017 NORCROSS, GA

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 Progressive Speed &
Agility Training for High
School & Middle School
Athlete’s
Tobias Jacobi, CSCS, RSCC*D, USAW-SP, TPI-L1, USAT&F-L1
Strength & Conditioning Coach
Strong Rock Christian School
NHSSCA Georgia State Director
NSCA Georgia State Advisory Board
Contributor to StrengthPerformanceDaily.com

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 THANK YOU
• NHSSCA Leadership & Members
• Phil Roberts – Strong Rock Christian School, Athletic
Director & Baseball Coach
• Jeff Connors – East Carolina University, Assistant AD of
Strength & Conditioning
• Doug Martin – New Mexico State University, Head
Football Coach
• John Sisk – Georgia Institute of Technology, Director of
Player Development
• George “Bulldog” Smith – University of North
Carolina Central, Associate AD for External Affairs /
Director of Strength & Conditioning
• Chris Doyle – University of Iowa, Head Football
Strength & Conditioning Coach
• Andrew McKay – Morgan State University, Head
Strength & Conditioning Coach
• Travis Jefferson – Premise Health, Movement
Specialist
• Tim Bilbrey – Cleveland State University, Head Strength
& Conditioning Coach
• Tim Kontos – Virginia Commonwealth University,
Associate Athletic Director for Sports Performance
• Steward Carlisle – Oak Mountain High School, Strength
Coach
• Tyler Powell – Liberty Mutual, Bodily Injury Claims
Specialist
NATIONAL CONFERENCE
• Keith Caton – University of Indiana, Football
Strength & Conditioning Coach
• Blaine Kinsley – Springfield Cardinals, Head
Strength & Conditioning Coach
• Aaron Walker – Gaffney High School, Head
Strength & Conditioning Coach
• Jason Harbin – Beat Personal Training, Head
Trainer & Coach
• Tanner Kolb– University of West Virginia,
Assistant Strength & Conditioning Coach
• John Williams – James Madison University,
Director of Strength & Conditioning
• Victor Ishmael– University of Miami, Assistant
Strength & Conditioning Coach
• Andrew McKay – Morgan State University, Head
Strength & Conditioning Coach
• Gary Schofield – Greater Atlanta School, Director
of Sports Performance Training
• Micah Kurtz – AC Flora High School, Head
Strength & Conditioning Coach
• Myles Christian – North Henderson High School,
Assistant Football & Strength Coach
• All the Athlete’s I have had the privilege to
work with in my career
• My Wife April & 2 Daughters Sydney & Millie
FEBRUARY 17-18, 2017 NORCROSS, GA
WHAT ARE WE TALKING ABOUT?
1. Core Values
2. Definitions, Guidelines, & The Secret
3. Sprint Technical Progression
4. Speed & Agility Organization &
Breakdown
5. Examples of Progressions &
Regressions
6. Finish & Final Thoughts

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 1.CORE VALUES
Excellence
To be the best person, teammate, & program you can be. First we
will be the best then we will be first. Treat others as Christ would
treat them.
Respect
We treat everyone & thing we come in contact with, with the upmost
levels of respect. Treat others as you would like to be treated & things
the way you would want your possessions treated.
Accountability
We will be willing to accept the responsibility of being held to the
highest standards as an individual & group
Performance
We will execute all tasks assigned with maximum effort, focus, and
passion. We will get the job done!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

2. DEFINITIONS,
GUIDELINES, &
THE SECRET

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 DEFINITION OF SPEED
Simple Definition of SPEED
: the rate at which someone or something moves or travels
: the rate at which something happens or is done
: the quality of being quick

- Definition taken from Merriam-Webster Learners Dictionary

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 DEFINITION OF AGILITY
Definition of AGILITY
plural agilities
: the quality or state of
being agile : NIMBLENESS, DEXTERITY <played with
increasing agility>

- Definition taken from Merriam-Webster Learners Dictionary

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

DEFINITION OF PROGRESSION
Full Definition of PROGRESSION
1: a sequence of numbers in which each term is related to its
predecessor by a uniform law
2a : the action or process of progressing : ADVANCEb : a
continuous and connected series : SEQUENCE
3a : succession of musical tones or chordsb : the movement of
musical parts in harmonyc : SEQUENCE 2c

- Taken from Merriam Webster Learner’s Dictionary

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 SPEED & AGILITY TRAINING GUIDELINES
• Always focus on quality over quantity, less is more
• Usually the older the athlete is the quicker through the progressions
than younger athlete’s
Rules of thumb with programming Speed & Agility:
a. High School usually only takes 1-3 weeks before progressing to next
phase
b. 8th Grade program, perform a phase for 3-4 weeks and along as
athlete’s are proficient then progress to next phase
c. 7th Grade program, perform a phase for 4-5 weeks and along as
athlete’s are proficient then progress to the next phase
d. Individually apply regressions during the training session as
needed
e. Volume for the high school athlete will always be higher then the
middle school athlete

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 HIGH SCHOOL FOCUS
1. Continue to perform mastery of the Sprint Technical
Progression and sprint technique
2. Learn to perform speed bound proficiently
3. Learn to perform all plyometric exercises proficiently
4. Increase stride length
5. Increase ability to apply force into the ground and to absorb
force
6. Master movements in levels 1 – 3, be able to perform level 4
proficiently

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

MIDDLE SCHOOL FOCUS
1. Learn to preform Sprint Technical Progression
proficiently
2. Become exposed to low level plyometric exercises, age
appropriate
3. Perform straight leg bound in a proficient manner that
it will provide an increase in ground force application
4. Learn to run with opposite arm opposite leg mechanics
5. Master movements in levels 1, be able to perform
level 2 proficiently, and be exposed to level 3
movements

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 THE SECRET TO SPEED & AGILITY
IMPROVEMENT
= GET STRONG!!!!!
Jack Williams Daniel Muir Usama Young
4.29-40 / 4.05 Shuttle 4.90-40 / 4.59 Shuttle 4.39-40 / 4.31 Shuttle
590 Squat 655 Squat 545 Squat

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

3. SPRINT TECHNICAL PROGRESSION

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

SPRINT TECHNICAL PROGRESSION
• Arm Action March
• Mann Run
• Sprint Lunge
• A-Skip
• A-Skip to Sprint

*This is taught day 1 and constantly performed to

reinforce good sprint mechanics and strengthening
exercises

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

Sprint Technical Progression Videos
Arm Action March Mann Run Sprint Lunge

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

Sprint Technical Progression Videos
A-Skip A-Skip to Sprint

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

4. SPEED & AGILITY ORGANIZATION
AND BREAKDOWN

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 SPEED & AGILITY ORGANIZATION

• Double Leg Plyometrics • Single Leg Plyometrics

• Resistance Sprints • Wall Drill
• Hip Drills • Bounds
• McNair Cuing System • Flying Sprints
• Box Drills • Build-Up Acceleration
• Stick Runs • Programmable Change of
• Acceleration Direction Drills
Deceleration • Footwork
Reacceleration • Line Touch & Cone Pattern Run
Progressions
• Agility Medley

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

SPEED & AGILITY BREAKDOWN

Double Leg Plyo’s Single Leg Plyo’s

Phase 1 Phase 1
• No Step Vertical Jump (reset)
• Power Skip (height)
• Drop Step Vertical Jump (reset)
• Pogo Jumps • Power Skip (distance)
Phase 2 Phase 2
• Broad Jump (reset) • Single Leg Hop
• Vertical Jump (quick)
Phase 3
• Tuck Jump (reset)
Phase 3 • Split Squat Jump
• Broad Jump (quick) Phase 4
• Tuck Jump (quick) • Single Leg Bound
Phase 4
• Vertical Jump + Sprint
• Tuck Jump + Sprint

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

SPEED & AGILITY BREAKDOWN CONT.

Resistance Running Wall Drills

Phase 1 Phase 1
• Partner Resistance Sprints • Pose Flex
Phase 2 • Pose March
• Stadium Sprints
Phase 3
Phase 2
• Tire Push • Pose 3 Count Pose Chop
Phase 4 • Pose Sprint
• Sled Sprints

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 SPEED & AGILITY BREAKDOWN CONT.

Hip Drills Bounds

Phase 1 Phase 1
• Walking Lunge
• Straight Leg Bound
• Mann Run
• Single Leg Pose Chop • Ankle Bound
Phase 2 Phase 2
• 3 Count Pose Chop
• Lateral Bound
• Scissor March
Phase 3 • Ice Skater Bound
• Overhead Walking Lunge Phase 3
• Overhead Mann run
• Speed Bound
• Overhead Single Leg Pose Chop
Phase 4 Phase 4
• Overhead 3 Count Pose Chop • Speed Bound with Sled
• Overhead Scissor March

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 SPEED & AGILITY BREAKDOWN CONT.

McNair Cuing Flying Sprints

Phase 1 Phase 1
• Rotate – Arm Rotation
• Flying 10’s (40yds total)
• Focus – Head Gaze Forward
Phase 2 Phase 2
• Hammer – Hand Backwards
• Flying 15’s (60yds total)
• Lift – Run Tall
Phase 3 Phase 3
• Snap – Foot Down & Back Under the Hips
• Flying 20’s (80yds total)
• Crackdown – Hands & Knuckles down
Phase 4 Phase 4
• Punch – Knee Forward
• Flying 25’s (100yds total)
• Squeeze – Arms Close to Torso

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 SPEED & AGILITY BREAKDOWN CONT.

Box Drills Build-Up Accelerations

Phase 1 Phase 1
• 20yds @ 85%
• Split Flex • 25yds @ 85%
• Target Swing Phase 2
• 30yds @ 90%
Phase 2 • 35yds @ 90%
• Split Lunge Switch Phase 3
• 40yds @ 95%
• Split Flex Overhead • 40yds @ 100%
Hold Phase 4
• 50yds @ 100%
• 55yds @100%

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 SPEED & AGILITY BREAKDOWN CONT.
Stick Drills Programmable Change of
Direction Drills
Phase 1
• Bend & Touch Line
Phase 1 • Single Line Touch
• 1st-3ft / 2nd- 3ft 3” / 3rd-3ft 6” / Phase 2
4th- 3ft 9” / 5th-4ft / 6th-4ft 3” • 4 Corners Box
Phase 2 • Figure 8
• W Drill
• 1st-3ft / 2nd- 3ft 6” / 3rd- 4ft /
4th-4ft 6” / 5th-5ft / 6th-5ft 6” Phase 3
• Pro Shuttle
Phase 3
• L-Drill
• 1st-3ft / 2nd-3ft 9” / 3rd-4ft 6” / Phase 4
4th-5ft 3” / 5th-6ft / 6th-6ft 9”
• 3 Cone Wheel
• Sprint / Shuffle Combo

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 SPEED & AGILITY BREAKDOWN CONT.

Acceleration Deceleration
Reacceleration Footwork
Phase 1 Phase 1
• Sprint & Stop • Line Drills
• Sprint / Stop / Sprint (forward)
Phase 2 Phase 2
• Sprint / Stop / Sprint (b.pedal) • Dot Drills
• Sprint / Stop / Sprint (shuffle)
Phase 3 Phase 3
• Sprint / Stop / React • Agility Ladder
• Wave Drill
Phase 4
Phase 4
• Sports Specific Movement Drills • Cone Quick Feet Drills

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 SPEED & AGILITY BREAKDOWN CONT.

Line Touch & Cone

Pattern Run Progressions
Agility Medley
Phase 1
• Single Line Touch – Sprint
Phase 1
• 1 & 2 Cut Pattern Run • Sprint & Shuffle
Phase 2
• Single Line Touch – Shuffle Phase 2
• 3 & 4 Cut Pattern Run
Phase 3 • Sprint, Shuffle, & Pedal
• Double Line Touch – Sprint
• Cone Weave Run Phase 3
Phase 4
• Double Line Touch –Shuffle
• Sprint, Shuffle, Pedal, &
• Medley Cone Run Carioca
NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA
 5.EXAMPLES OF
PROGRESSIONS &
REGRESSIONS

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

EXAMPLE OF H.S. PROGRESSIONS
Week 3
1. Dynamic Warm-up
2. Sprint Technical Progression
3. Double Leg Plyo’s
• Tucks Jumps (reset) 2x5
• Tuck Jumps (quick) 2x5
• Broad Jumps (quick) 4x10yds
4. Resistance Running
• Stadium Sprints x 8reps
5. ADR
• Sprint / Stop / Sprint (shuffle) x 4 reps
• Sprint / Stop / React x 4 reps
6. Footwork
• Dot Drills x 6 drills

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

EXAMPLE OF M.S. PROGRESSIONS
Week 3
1. Dynamic Warm-up
2. Sprint Technical Progression
3. Double Leg Plyo’s
• No Step Vertical Jump (reset) 2x5
• Drop Step Vertical Jump (reset) 2x5
• Pogo Jumps 2x10yds
4. Resistance Running
• Partner Resistance Sprints 3 x 10yds – 10yds
5. ADR
•Sprint & Stop x 4 reps
•Sprint / Stop / Sprint (forward) x 4 reps
6. Footwork
• Line Drills x 4 drills
NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA
 REGRESSIONS & REASONS
• Speed Bound, usually a struggle with getting mechanics
and understanding its not a sprint– Straight Leg Bound
then to Ice Skater Bound
• Single Leg Bound, struggle with balance, stability, or
coordination – Single Leg Hop then Split Squat Jumps
• Hip Drills Overhead with Med Ball, usually a strength
or postural issues – Use a PVC pipe or wooden dowel
• 3 Count Pose Chop, usually coordination issue – Single
Leg Pose Chop
• Just to name a few………………………………………………

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 6. FINAL
THOUGHTS
& FINISH
NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA
 Where my speed journey really started

Mike Woicik – Head Strength & Conditioning Coach of

Dallas Cowboys, winner of 6 Super Bowl Rings (3 with
Dallas Cowboys & 3 with New England Patriots)

University of Tennessee Strength & Conditioning Clinic 2000

- We implemented a heavy emphasis in linear speed
drills and we saw success, now I don’t know if we were
really better players but we ran faster 40yds times and
we won more ball games. I guess it worked (he was talking
about his time as the Head Strength Coach at Syracuse University).

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 No matter what
position you play-
explosive multi-
directional
acceleration will
impact your ability to
make plays.
ACCELERTATION
IS KING –
Paul Jackson,
Head Strength &
Conditioning
Coach, Ole Miss

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 Programs that
force athletes to
increase speed,
decrease speed,
and change
direction
drastically reduce
the incidence of
early-
season groin and
hamstring
injuries and
better prepare
the
athletes for the
demands of an
actual game or
event. – Mike
Boyle, MBSC

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 AL VERMEIL’S MODALITIES THAT
INFLUENCE DEVELOPMENT IN SPEED

Medium 0-5m 5-10m 10-20m 20-30m 30-40m 40-50m 50-60m 60-70m*

Pure Sprinting Medium High High High High High High High
Resisted Sprinting High High High Low Low None None None
Plyometrics Low High High High Medium None None None
Medicine Ball Throws Medium Medium Medium Medium None None None None
Explosive Jumping High High Medium Low None None None None
Olympic Lifting High Medium Low None None None None None
Heavy Squatting High Low None None None None None None

Involves the various segments of sprinting acceleration on

behalf of elite performances. Most early acceleration options
are influenced to team sports as well.
•
REFERENCES
Baechle, T. & Earle, R. 2000. Essentials of Strength & Conditioning 2nd Edition.
Champaign, IL. Human Kinetics
• Connors, J. 2013. Strength Coach: A Call to Serve. CreateSpace Independent Publishing
Platform
• National Strength & Conditioning Association & Jeffery’s, I. 2013. Sports Performance
Series Developing Speed. Champaign, IL. Human Kinetics
• Foran, B. 2001. High Performance Sports Conditioning. Champaign, IL. Human
Kinetics
• Boyle, Mike. 2016, New Functional Training for Sports-2nd Edition. Champaign, IL.
Human Kinetics
• Radcliffe, J. 2007. Functional Training for Athletes at All Levels. Berkley, CA. Ulysses
Press
• Bosch, F & Klomp, R. 2004. Running: Biomechanics and Exercise Physiology in
Practice. Amsterdam, Netherlands. Elsevier Health Sciences
• Francis, C. The Charlie Francis Training System. Kindle Edition
• Wilson, M. 2010. Sprint Training The Jamaican Way DVD. Ames, IA. Championships
Productions
• https://coachad.com/articles/powerline-understanding-the-machinery-and-
mechanisms-of-speed-improvement/
• https://www.strengthandconditioningresearch.com/promotions/change-of-direction-
ability/
• Baskett, D. Football Speed Development DVD – Tight Ends & Linebackers

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

Please understand this is just my opinion
and by no way is the only way to train. I
know there are million ways to skin a cat
and I just hope you could take something
away from this presentation that can help
you and your athletes.

ANY QUESTIONS?

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA

 CONTACT INFORMATION
Tobias Jacobi
Strength & Conditioning Coach
Strong Rock Christian School
4200 Strong Rock Parkway
Locust Grove, GA 30248
Email: tjacobi@strong-rock.com
Cell: 336-214-6102
https://www.facebook.com/groups/
1614399812110669/?ref=bookmarks

NATIONAL CONFERENCE FEBRUARY 17-18, 2017 NORCROSS, GA