Welcome to Schuman's Speed Center. Call us at 201-587-0965 or email us at schumanspeed@aol.com

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4  Week Training Manual

WELCOME TO OUR WORLD OF SPEED!

Faster, Quicker, More Agile, Higher, More Explosive, and Stronger

81 pages to glory!!!

Excerpt: Program Focus!

Program Focus:

• Sprint Development
• Sprint Technique
• Sprint Mechanics
• Foot Quickness and Foot Speed
• Quickness through Agility work and Plyometrics
• Flexibility and Dynamic Stretching
• Explosion and Leaping Strength

Philosophy of Program:

Build athlete’s confidence and provide them with multiple opportunities to succeed and they will define their path to success!

• Success Breeds Success
• Develop Sound Mound and Sound Body
• Personal Improvement is a Must
• Always Build Confidence of Athletes

General Principles for Speed Coaches:

• Bring great enthusiasm to the program
• Positive attitude is contagious, always compliment and be specific when making corrections
• Be friendly and courteous to parents and athletes
• Focus on self-image improvement of athletes
• Be a technician, know mistakes, identify them and correct them
• Be prompt and be courteous
• Exude confidence and build their confidence
• Greatness lies within and it is your job to help them achieve their maximum goals
• Be aware of each individuals capabilities, skill level, and needs so as to push them hard enough to accomplish their goals, but to also enable them to love and enjoy their improvement
• Never use sarcasm!
• BECOME A MOTIVATION MACHINE! IF THEY BELIEVE IN YOU, YOU CAN ACCOMPLISH ANYTHING AND ANY PROGRAM YOU RUN WILL BE A SUCCESS

Testing (done the last day of program):

• 40 yard dash
• 20 yard dash
• Standing broad jump
• 20 yard shuttle run
• 3 cone drill
• Vertical jump

Program Must Include in Each Session:

• Dynamic Warm-up and Stretching
• Quickness and Agility Drills (including some plyometrics)
• Sprinting and or Sprint Conditioning
• Sport Specific Work
• Warm-Down

Equipment Needed (if you have access to it):

• 5-10 Mini Hurdles
• 10-15 Cones or half Cones
• 2 Parachutes/Sprint Sleds
• 2 Sprint Cords
• Vertical Jump Board or Chalk
• One Quickness/Agility Ladder
• 2 Stopwatches for Timing Athletes
• 1 Dot Mat

Schuman’s Speed Center Sprinting System Includes:

1. Head is upright

2. Eyes straight ahead

3. Toes straight ahead or slightly inward

4. Back should be upright and slightly arched

5. Shoulders rotate with elbows at 90 degrees

6. Wrists should be loose and whip with arm action

7. Feet should be planted directly under the hips

8. Legs should move forward not up

9. Knees should be fully extended on follow through

10. On recovery leg should paw ground on contact

11. Feet should be dorsi-flexed and running on balls of feet (not toes)

Make speed development fun for the athletes and for you!