Sport Speed and Agility Training

["Special\tPreparation\tPhase During\t the\t special\t preparatin\t phase,\t the\t high\t school\t athlete\t should\t focus\t on applying\t the\t aerobic\t endurance\t base\t to\t the\t sport,\t emphasizing\t agility\t patterns and\t sprinting\t technique,\t and\t developing\t both\t acceleration\t and\t speed.\t As\t this phase\t progresses,\t drills\t should\t be\t performed\t with\t the\t ball\t or\t against\t another opponent.\t Examples\t may\t include\t the\t player\t shuffling\t for\t five\t yards\t with\t the ball,\t passing\t it,\t and\t then\t running\t for\t 10\t yards.\t The\t same\t drill\t could\t be performed\t with\t two\t players\t executing\t it\t at\t the\t same\t time,\t i.e.,\t each\t player attempts\tto\tcomplete\tthe\tdrill\tbefore\tthe\tother\tplayer\tdoes. Athletes\tshould\ttrain\ttwo\tto\tfour\ttimes\tper\tweek.\tEach\tsession\tshould\tfocus on\t dynamic\t flexibility\t exercises,\t running\t technique\t drills,\t specific\t agility technique\t drills,\t and\t either\t acceleration\t drills,\t speed\t training,\t or\t aerobic endurance\ttraining.\tTable\t13-3\tshows\tthe\ttypes\tof\tdrills\tthat\ta\thigh\tschool\tathlete should\tfocus\ton\tin\tthe\tspecial\tpreparation\tphase. Table\t 13-4\t describes\t a\t sample\t week\t of\t workouts\t for\t the\t special\t preparation phase.\tDynamic\tflexibility\texercises\tare\tstill\tperformed\tat\tthe\tbeginning\tof\teach","workout\tas\ta\twarm-up.\tSprinting\ttechnique\tdrills\tare\tperformed\tat\ta\tfaster\tpace and\t begin\t integrating\t more\t complicated\t A\t and\t B\t drills.\t While\t agility\t training still\tfocuses\ton\tfundamentals,\tthe\tfundamentals\tare\tnow\tbeing\tincorporated\tinto movement\t patterns\t that\t may\t be\t seen\t during\t the\t game.\t Pattern\t running,\t drills with\t the\t ball,\t and\t drills\t with\t other\t players\t should\t be\t integrated\t as\t the\t special preparation\t phase\t progresses.\t Speed\t work\t is\t now\t incorporated\t along\t with shorter\t distance\t acceleration\t training.\t Finally,\t the\t interval\t training\t allows\t the athlete\tto\tapply\this\taerobic\tendurance\tbase\tto\tmore\tsport-specific\tsituations\tthat incorporate\tactive\trest\tintervals.","Precompetition\tPhase In\t the\t precompetition\t phase,\t training\t is\t scaled\t back\t so\t that\t the\t high\t school soccer\t player\t can\t focus\t more\t on\t game\t skills.\t Agility\t training\t should\t be performed\twith\tthe\tball\tand\tshould\trequire\tinteraction\twith\tother\tplayers.","In\t this\t phase\t of\t training,\t dynamic\t flexibility\t drills\t are\t still\t performed\t as\t a warm-up\t for\t each\t workout.\t Sprinting\t technique\t is\t trained\t daily;\t however, remedial\t exercises\t such\t as\t arm\t swings\t and\t high\t knee\t drills\t have\t been\t removed in\tfavor\tof\tfocusing\ton\tmore\tcomplex\tmovements\tsuch\tas\tA\tand\tB\tdrills.\tAgility work\t focuses\t on\t movement\t patterns\t that\t are\t likely\t to\t occur\t in\t game\t situations, and\t should\t be\t performed\t both\t with\t the\t ball\t and\t with\t other\t players.\t Speed training\tis\tbalanced\tbetween\tflying\tstarts\tto\tsimulate\tgame\tsituations\tand\tlonger sprints\tdone\tfrom\ta\tstanding\tstart.\tFinally,\tconditioning\tuses\tinterval\ttraining\tto make\tit\tmore\tsoccer-specific.","Competition\tPhase Training\tis\tscaled\tback\tin\tthe\tcompetition\tphase\tfor\ta\tnumber\tof\treasons.\tFirst, athletes\t may\t be\t competing\t several\t times\t a\t week.\t They\t cannot\t be\t expected\t to compete\t at\t their\t best\t if\t they\t are\t exhausted\t from\t intense\t speed\t and\t agility training.\t Second,\t with\t the\t increased\t focus\t on\t sport\t practices\t and\t competition, athletes\t could\t become\t overtrained\t and\t injured\t if\t training\t is\t not\t cut\t back.\t As\t a result,\tduring\tthis\tphase,\ttraining\twill\tbe\tscaled\tback\tto\ttwo\tdays\tper\tweek\t(three if\t the\t week\t allows)\t and\t will\t focus\t on\t maintaining\t conditioning\t and\t working\t on essential\tskills. In\tthe\tcompetition\tphase,\tdynamic\tflexibility\texercises\tare\tstill\tperformed\tat the\t beginning\t of\t each\t training\t session.\t Sprinting\t technique\t is\t still\t considered important;\t however,\t the\t drills\t are\t minimized\t with\t this\t phase.\t Acceleration\t and speed\ttraining\tis\tcombined.\tFor\texample,\ta\tcoach\tmight\temphasize\tan\texplosive standing\t start\t as\t part\t of\t a\t 40-yard\t sprint.\t Agility\t training\t will\t focus\t exclusively on\t movement\t patterns\t that\t may\t be\t seen\t during\t the\t sport,\t with\t the\t emphasis being\t on\t correct\t execution\t and\t speed.\t Whenever\t possible,\t the\t ball\t (and\t other players)\t should\t be\t incorporated\t with\t agility\t training.\t Finally,\t conditioning\t will continue\tto\tbe\tfocused\taround\tinterval\ttraining. The\thigh\tschool\tathlete\tneeds\tto\tdevelop\ta\tfitness\tand\tmovement\tskill\tbase. As\t a\t result,\t many\t of\t the\t drills\t and\t exercises\t performed\t are\t fundamental\t in nature.\t While\t fundamentals\t are\t important\t at\t the\t college\t level,\t sports\t specificity takes\ton\teven\tgreater\timportance.\tThe\tremainder\tof\tthis\tchapter\twill\tfocus\ton\tthe college\tprogram.","","Advanced\tProgram The\tcollegiate\tathlete\u2019s\ttraining\twill\tbe\torganized\taround\tthe\tfollowing: 20-week\tgeneral\tpreparation\tphase 12-week\tspecial\tpreparation\tphase 4-week\tprecompetition\tphase 12-week\tcompetition\tphase 2-week\ttransition\tphase\tfollowing\tthe\tseason The\tcollegiate\tathlete\u2019s\ttraining\tshould\tfocus\ton\tthe\tfollowing: Soccer-specific\tconditioning Perfecting\trunning\ttechnique Improving\tacceleration Improving\tspeed Improving\tsoccer-specific\tagility","General\tPreparation\tPhase For\t the\t collegiate\t soccer\t player,\t the\t general\t preparation\t phase\t focuses\t on developing\t a\t number\t of\t qualities.\t First,\t aerobic\t conditioning\t needs\t to\t be developed\t to\t allow\t the\t soccer\t player\t to\t maintain\t his\t intensity\t throughout\t the soccer\tgame.\tSecond,\tsprinting\tfundamentals\tshould\tbe\temphasized,\talong\twith some\t speed\t work.\t Third,\t agility\t fundamentals\t should\t be\t developed\t and\t some time\t should\t be\t spent\t applying\t these\t techniques\t to\t soccer\t movement\t patterns. Fourth,\t acceleration\t should\t be\t trained.\t Training\t should\t take\t place\t three\t to\t four times\t per\t week.\t Table\t 13-9\t lists\t the\t physical\t qualities\t to\t focus\t on\t in\t this\t phase and\tthe\tdrills\tfor\tdeveloping\tthem. During\t this\t phase,\t fundamental\t movement\t skills\t are\t taught\t or\t refined. Sprinting\t technique\t is\t emphasized\t on\t all\t days\t with\t a\t greater\t volume\t than\t that seen\ton\tthe\thigh\tschool\tlevel.\tAgility\ttechnique\tis\talso\temphasized\t(i.e.,\tshuffle, backpedal,\tetc.),\tand\tshould\tbe\tcombined\twith\tsprinting\tto\tmake\tit\tmore\tsoccer- specific.\t In\t addition,\t pattern\t runs\t and\t drills\t are\t included\t from\t the\t beginning\t to help\t reinforce\t quick\t starts,\t stops,\t and\t changes\t of\t direction.\t Conditioning\t is emphasized\t in\t this\t phase\t as\t its\t presence\t will\t determine\t whether\t the\t athlete\t can maintain\this\tintensity\tduring\ta\tlong\tgame.\tTable\t13-10\tprovides\ta\tsample\tweek","of\tworkouts\tduring\tthe\tgeneral\tpreparation\tphase\tfor\ta\tcollegiate\tsoccer\tplayer.","Special\tPreparation\tPhase The\t special\t preparation\t phase\t is\t designed\t to\t apply\t the\t physical\t qualities developed\t in\tthe\t general\tpreparation\tphase\tdirectly\tto\tthe\tsport\tof\tsoccer.\t This phase\t is\t meant\t to\t be\t a\t bridge\t between\t the\t general\t preparation\t phase\t and\t the precompetition\tphase.\tAs\ta\tresult,\texercises\tand\tdrills\tbecome\teven\tmore\tsoccer- specific.\tModerate\tintensity\truns\tand\tgeneral\tagility\ttraining\tare\tde-emphasized in\t favor\t of\t more\t specific\t conditioning\t and\t agility\t patterns.\t In\t this\t phase,\t the collegiate\tathlete\tshould\ttrain\tthree\tto\tfour\ttimes\ta\tweek. The\t training\t in\t this\t phase\t becomes\t faster\t and\t more\t complex.\t Sprinting technique\tdrills\tpredominantly\tfocus\ton\tA\tand\tB\tdrills.\tAgility\tdrills\tonly\tfocus on\t fundamental\t skills\t when\t they\t are\t in\t combination\t with\t other\t movements\t to continue\t preparing\t the\t athlete\t for\t soccer.\t The\t ball\t and\t other\t players\t should\t be integrated\tinto\tagility\ttraining\tas\tthe\tphase\tprogresses.\tFast\tleg\tand\tstride\tlength drills\t are\t added\t to\t the\t speed\t training.\t Conditioning\t centers\t around\t the\t shuttle runs\tand\tinterval\ttraining\tto\tattempt\tto\tmimic\tthe\tdemands\tof\tsoccer.\tTable\t13- 12\tprovides\ta\tsample\tweek\tof\tthe\tspecial\tpreparation\tphase.","","Precompetition\tPhase In\tthe\tprecompetition\tphase,\ttraining\tis\tscaled\tback\tin\tfavor\tof\tskilled\tpractices. Therefore,\t the\t training\t must\t be\t prioritized\t to\t focus\t on\t the\t most\t important qualities,\t or\t training\t means\t should\t be\t combined\t to\t help\t develop\t multiple qualities.\tFor\texample,\ta\t50-yard\tsprint\tmight\tbe\tperformed\tfrom\ta\tstanding\tstart so\tthat\tstarting,\tacceleration,\tand\tspeed\tcan\tall\tbe\temphasized\tin\tone\tdrill.\tTable 13-13\t shows\t the\t qualities\t to\t be\t developed\t and\t the\t drills\t to\t use\t during\t the precompetition\tphase.","Due\tto\ttime\tdemands,\tvery\tlittle\twork\tis\tspent\ton\tfundamentals\tin\tthis\tphase. Sprinting\t technique\t drills\t emphasize\t A\t and\t B\t drills.\t Agility\t training\t deals exclusively\t with\t various\t patterns\t that\t simulate\t movement\t patterns\t that\t are\t seen in\t the\t game\t of\t soccer\t (i.e.,\t working\t with\t the\t ball\t and\t with\t other\t players). Conditioning\tis\tbecoming\tincreasingly\tgame-specific,\twith\ta\tcombination\tof\tthe pattern\tconditioning\tdrill\t(which\ttrains\tall\tcomponents\tin\taddition\tto\tagility)\tand the\tshuttle\trun.\t Table\t13-14\t highlights\ta\t sample\tweek\t from\t the\tprecompetition phase.","Competition\tPhase Due\tto\tthe\trigors\tand\tfrequency\tof\tcompetition,\tspeed\tand\tagility\ttraining\twill\tbe scaled\t back\tduring\t the\tcompetition\tphase.\tWherever\tpossible,\ttraining\twill\tuse exercises\t that\t train\t multiple\t qualities\t (for\t example,\t agility\/conditioning, acceleration\/speed)\tto\t help\tsave\ttime.\tTable\t13-15\tshows\tthe\tphysical\tqualities to\tbe\tdeveloped\tduring\tthis\tphase\tand\twhat\tmeans\twill\tbe\tused\tto\tdevelop\tthem. Sprinting\tand\tagility\tdrills\tare\tminimized\tto\tfocus\ton\tmaintaining\tskills\tor\tto focus\t on\t combining\t qualities\t and\t enhancing\t sport-specific\t conditioning\t and skills.\t For\t example,\t the\t pattern\t running\t drill\t is\t included\t on\t the\t first\t day.\t This drill\t trains\t speed\t (40-yard\t runs),\t acceleration\t (many\t 10-to\t 30-yard\t sprints), agility\t (shuffles,\t bending\t runs,\t drop\/dive\t runs,\t backpedals,\t etc.),\t and conditioning\t(it\tis\trepeated\t8\tto\t12\ttimes\twith\ta\t1:3\twork:rest\tratio).","Agility\tDrills Agility\tPattern\tDrill\t#1 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Incorporate\tdecision-making. Reduce\tunnecessary\tbody\tmovements. Description: Have\t the\t athlete\t sprint\t forward\t 10\t yards,\t backpedal\t five\t yards,\t sprint forward\t 10,\t back\t five,\t then\t finish\t with\t a\t sprint\t forward\t to\t complete\t the drill. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating. The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\t athlete\t should\t minimize\t braking\t distance\t by\t quickly\t dropping\t the center\tof\tgravity. The\tathlete\tshould\tuse\tshort,\tchoppy\tsteps\tto\tminimize\tstopping\tdistance. Increasing\tComplexity\/Difficulty: Receive\ta\tball\tkicked\tor\ttossed\tfrom\tthe\tcoach\tin\tthe\tforward\tdirection\tand pass\tit\tback. Add\tshuffles\tto\tthe\tbackwards\truns. Perform\tthe\tdrill\twith\tthe\tsoccer\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t athlete,\t but\t should be\tbetween\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#2 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Maintain\tbody\tcontrol. Develop\tspecific\trate\tof\tforce\tproduction. Lower\tcenter\tof\tgravity\twhen\tdecelerating. Description: The\tathlete\tstarts\tat\tone\tend\tand\truns\tforward\tto\teach\tcone\tin\tthe\tseries. The\tathlete\tshould\tconcentrate\ton\trunning\tin\tstraight\tlines. The\tathlete\tshould\tmake\t\u201ctight\u201d\tcorners. The\tathlete\tshould\tkeep\tthe\telbows\trelatively\tclose\tto\tthe\tbody. The\tathlete\tshould\tdrop\tthe\tcenter\tof\tgravity\twhile\tdecelerating. The\tathlete\tshould\tuse\tshort,\tchoppy\tsteps\tto\tdecelerate\tquickly. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Combine\ta\tforward\trun\twith\tside\tshuffling. Use\tshuffling\tonly. Have\tthe\tathlete\trun\toff\tthe\tend\tof\tthe\tdrill\tto\treceive\ta\tball. Perform\tthe\tdrill\twith\ta\tball.","Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#3 Purpose:\t Developing\t controlled\t running\t at\t maximal\t or\t near-maximal\t running speed. Objectives: Incorporate\tdecision-making. Control\tunnecessary\tbody\tmovements. Description: Have\tthe\tathlete\tuse\ta\t\u201crolling\u201d\tstart\tfor\tthis\tdrill. Once\the\treaches\tthe\tfirst\tcone,\the\tshould\tbe\tat\ta\tmaximal\tcontrolled\tspeed. The\tathlete\tshould\tkeep\tthe\tcorners\t\u201ctight\u201d\twhen\tpassing\tthe\tcones. The\tathlete\tshould\tkeep\tthe\telbows\tclose\tto\tthe\tsides. Increasing\tComplexity\/Difficulty:","Stagger\tthe\tdistance\tof\tthe\tcones. Stagger\tthe\twidth\tof\tthe\tcones. The\tcoach\tcan\ttell\tthe\tathlete\twhich\tdirection\tto\trun\t(left\tor\tright)\tat\tthe\tend of\tthe\tdrill. Perform\tthe\tdrill\twith\ta\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#4 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Maintain\tbody\tcontrol. Develop\tspecific\trate\tof\tforce\tproduction. Lower\tcenter\tof\tgravity\twhen\tdecelerating. Description: The\t athlete\t should\t begin\t at\t the\t start\t line\t and\t run\t to\t the\t five-yard\t line,\t run","back\tto\tthe\tstart,\trun\tto\tthe\t10-yard\tline,\trun\tback\tto\tthe\tstart,\trun\tto\tthe\t15- yard\tline,\trun\tback\tto\tthe\tstart,\trun\tto\tthe\t20-yard\tline,\tand\trun\tback\tto\tthe start. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating. The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\tathlete\tshould\tdrop\tthe\tcenter\tof\tgravity\twhile\tdecelerating. The\tathlete\tshould\tuse\tshort,\tchoppy\tsteps\tto\tdecelerate\tquickly. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Stagger\tthe\tdistance\tof\tthe\tcones. Increase\tthe\tnumber\tof\tcones. Perform\tthe\tdrill\twith\ta\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t20\tand\t40\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#5","Purpose:\tDevelop\tlateral\tacceleration,\tlateral\tstopping\tability,\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Place\ttwo\tcones\ttwo\tto\tthree\tyards\tapart\tfor\tshuffling. Place\ttwo\tcones\t6\tto\t12\tyards\tapart\tfor\trunning. The\tathlete\tshould\tnot\tcross\tover\tthe\tfeet\tduring\tthe\tdrill\tif\tshuffling. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity,\tkeeping\tthe\tknees\tand hips\tbent\twhile\tshuffling. The\tathlete\tshould\tmove\tthe\tfeet\tas\tquickly\tas\tpossible\twhile\tshuffling. The\t athlete\t should\t lower\t the\t center\t of\t gravity\t while\t turning\t through\t the cones\twhen\trunning. The\t athlete\t should\t drop\t the\t inside\t shoulder\t and\t extend\t the\t arm\t toward\t the ground\twhile\tturning\twhen\trunning. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\twhile\taccelerating\toff\tthe\tturn when\trunning. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\tpass\ta\tball\tback\tand\tforth\tto\tthe\tathlete\tduring\tthe\tshuffling portions\tof\tthe\tdrill. The\tcoach\tcan\thave\tthe\tathlete\trun\tfor\ta\tball\toff\tthe\tend\tof\tthe\tdrill. The\t cones\t can\t be\t spread\t further\t apart\t to\t emphasize\t stopping\t mechanics while\trunning. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#6 Purpose:\t Develop\t athletic\t stance,\t hand-eye-foot\t coordination,\t reactive\t ability, and\tlateral\tagility. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Description: The\t emphasis\t of\t this\t drill\t is\t to\t have\t the\t athlete\t react\t to\t the\t random movements\tof\tthe\tsoccer\tball. The\tathlete\tstarts\tin\tan\tathletic\tstance. The\tcoach\tlightly\ttosses\tthe\tsoccer\tball\tto\tthe\tground\tin\tthe\tdirection\tof\tthe athlete. The\tathlete\treacts\tto\tthe\tdirection\tof\tthe\tball\tby\tshuffling. The\tball\tis\ttrapped\tand\tpassed\tback\tto\tthe\tcoach. The\tcoach\tredirects\tthe\tball\tin\tthe\tdesired\tdirection. Increasing\tComplexity\/Difficulty: The\t coach\t can\t toss\t the\t ball\t a\t little\t harder\t to\t get\t the\t athlete\t to\t react\t more quickly. The\t coach\t can\t toss\t the\t ball\t further\t away\t from\t the\t athlete\t to\t increase\t the shuffling\tdistance. A\tsprint\tafter\tthe\tpass\tback\tcan\tbe\tincorporated\tat\tthe\tend\tof\tthe\tdrill.","Work\tInterval:\tThe\tcoach\tcan\tuse\ta\tdetermined\tnumber\tof\ttosses\tto\tcomplete\tthe drill.\tOr,\tthe\tcoach\tcan\tuse\tan\tapproximate\ttime\tof\tthe\tdrill,\tranging\tfrom\t5\tto\t15 seconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#7 Purpose:\t Develop\t change-of-direction\t ability,\t acceleration,\t speed,\t and conditioning. Objective:\tRequire\tathletes\tto\tperform\tagility\tand\tspeed\ttasks\tunder\tfatigued conditions\tto\tsimulate\tthe\trequirements\tof\tthe\tgame. Description: \u2022\tA\tnumber\tof\tagility,\tspeed,\tand\tacceleration\ttasks\tmay\tbe\tincorporated\tinto this\tdrill\tand\tperformed\tin\ta\tcircuit\tmanner.\tSome\texamples\tare\t(the\tnumber\tin parentheses\trefers\tto\tthe\tcorresponding\tnumber\ton\tthe\tillustration\tof\tthe\tdrill):\t3 40-yard\t sprint\t (#1)\t 3\t 20-yard\t sprint\t (#2)\t 3\t 20-yard\t backpedal\t 3\t 10-yard\t shuffle (right\/left),\t sprint\t 10\t yards\t (#3)\t 3\t 10-yard\t drop\t (right\/left)\t (#4)\t 3\t 20-yard bending\trun\t(right\/left)\t(#5) These\t tasks\t should\t be\t performed\t in\t a\t circuit\t fashion\t with\t a\t jogging\t active recovery\t (for\t example,\t the\t athlete\t may\t sprint\t 40\t yards,\t jog\t back\t to\t start line,\tthen\tperform\ta\t20-yard\tbackpedal,\tjog\tback,\tperform\ta\t10-yard\tshuffle,","etc.). Any\tnumber\tof\ttasks\tmay\tbe\tincluded\tand\ttheir\torder\tshould\tbe\tmixed\tup. Increasing\tComplexity\/Difficulty: Incorporate\tmore\ttasks\t(i.e.,\tmake\tthe\tdrill\tlonger). Perform\tmore\trepetitions. Work\tInterval:\tWill\tvary\tdepending\tupon\tthe\ttasks\tand\tthe\tdistances. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#8 Purpose:\tDevelop\treactive\tand\tchange-of-direction\tability. Objectives: Incorporate\tdecision-making. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\tin\tan\tathletic\tstance. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tcut\tsharply\tand\tsprint\tin\tthe\tinstructed\tdirection. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating.","The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\tathlete\tshould\tdrop\tthe\tcenter\tof\tgravity\twhile\tdecelerating. The\tathlete\tshould\tuse\tshort,\tchoppy\tsteps\tto\tdecelerate\tquickly. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Instead\tof\trunning,\thave\tthe\tathlete\tshuffle. Vary\tthe\tdistances. Change\tthe\tcutting\tangle. Perform\tthe\tdrill\twith\ta\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#9 Purpose:\tDevelop\treactive\tand\tchange-of-direction\tability. Objectives: Incorporate\tdecision-making.","Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\tin\tan\tathletic\tstance. The\t athlete\t backpedals\t on\t command,\t cuts\t sharply,\t and\t sprints\t in\t the designated\tdirection. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Instead\tof\trunning,\thave\tthe\tathlete\tshuffle. Vary\tthe\tdistances. Change\tthe\tcutting\tangle. Perform\tthe\tdrill\twith\ta\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval.","References Abe,\t T.,\t J.B.\t Brown,\t &\t W.F.\t Brechue.\t (1999).\t Architectural\t characteristics\t of skeletal\t muscle\t in\t black\t and\t white\t college\t football\t players.\t Medicine\t and Science\tin\tSports\tand\tExercise,\t31,\t1448-1452. Abe,\tT.,\tK.\tKumagai,\t&\tW.F.\tBrechue.\t(2000).\tFascicle\tlength\tof\tleg\tmuscles\tis greater\t in\t sprinters\t than\t distance\t runners.\t Medicine\t and\t Science\t in\t Sports\t and Exercise,\t32(6),\t1125-1129. American\tCollege\tof\tSports\tMedicine.\t(2002).\tPreparticipation\tPhysician\tExam Brochure.\tIndianapolis,\tIN:\tAmerican\tCollege\tof\tSports\tMedicine. Asmussen,\t E.,\t F.\t Bonde-Peterson,\t &\t K.\t Jorgensen.\t (1976).\t Mechano-elastic properties\t of\t human\t muscles\t at\t different\t temperatures.\t Acta\t Physiologica Scandinavica\t96:\t86-93. Barbaro,\t R.\t (2000).\t Elements\t of\t speed\t development.\t In\t Jarver,\t J.\t (Ed.)\t Sprints and\tRelays\t5th\tEdition,\tpgs.15-18.\tMountain\tView,\tCA:\tTAFNEWS\tPress. Barnes,\t J.,\t et\t al.\t (2007).\t Relationship\t of\t jumping\t and\t agility\t performance\t in female\t volleyball\t athletes.\t Journal\t of\t Strength\t and\t Conditioning\t Research, 21(4),\t1192-1196. Bates,\t B.\t T.\t (1970).\t The\t relationships\t of\t performance\t on\t lateral\t change\t of direction\t agility\t tests.\t Health,\t Physical\t Education,\t and\t Recreation\t microfiche publication.\tThesis.\tEast\tStroudsburg\tState\tCollege,\tPA. Bergh,\t U.\t &\t B.\t Ekblom.\t (1979).\t Influence\t of\t muscle\t temperature\t on\t maximal muscle\t strength\t and\t power\t output\t in\t human\t muscle.\t Acta\t Physiologica Scandinavica\t107:\t332-337. Blazevich,\t A.J.\t (2000).\t Optimizing\t hip\t musculature\t for\t greater\t sprint\t running speed.\tStrength\tand\tConditioning\tJournal,\t22(2),\t22-27. Bompa,\t T.O.\t (1999).\t Periodization:\t Theory\t and\t Methodology\t of\t Training\t 4th Edition.\tChampaign,\tIL:\tHuman\tKinetics. Boyden,\tH.\t(1978).\t Power\ttraining\tfor\tsprinters.\tIn\tJarver,\tJ.\t(Ed.)\t Sprints\tand","Relays\t1st\tEdition,\tpgs.\t65-68.\tMountain\tView,\tCA:\tTAFNEWS\tPress. Chumanov,\tE.S.,\tB.C.\tHeiderscheit,\t&\tD.G.\tThelen.\t(2007).\tThe\teffect\tof\tspeed and\tinfluence\tof\tindividual\tmuscles\ton\thamstring\tmechanisms\tduring\tthe\tswing phase\tof\tsprinting.\tJournal\tof\tBiomechanics,\t40,\t3555-3562. Church,\t J.B.,\t M.S.\t Wiggins,\t E.M.\t Moode,\t &\t R.\t Crist.\t Effect\t of\t warm-up\t and flexibility\t treatments\t on\t vertical\t jump\t performance.\t Journal\t of\t Strength\t and Conditioning\tResearch,\t15(3),\t332-336.\t2001. Cissik,\t J.M.\t (2002).\t Techniques\t and\t speed\t development\t for\t running.\t NSCA Performance\tTraining\tJournal,\t1(8).\twww.nsca-lift.org\/perform. Coh,\t M.\t &\t K.\t Tomazin.\t (2005).\t Biomechanical\t characteristics\t of\t female sprinters\t during\t the\t acceleration\t phase\t and\t maximal\t speed\t phase.\t Modern Athlete\tand\tCoach,\t43(4),\t3-9. Conley,\tM.\t(2000).\tBioenergetics\tof\texercise\tand\ttraining.\tIn\tBaechle,\tT.R.\t& R.W.\tEarle\t(Eds).\tEssentials\tof\tStrength\tTraining\tand\tConditioning\t2nd\tEdition, pgs.\t73-90.\tChampaign,\tIL:\tHuman\tKinetics. Costill,\tD.L.,\tJ.\tDaniels,\tW.\tEvans,\tW.\tFink,\tG.\tKrahenbuhl,\t&\tB.\tSaltin.\t(1976). Skeletal\t muscle\t enzymes\t and\t fiber\t composition\t in\t male\t and\t female\t track athletes.\tJournal\tof\tApplied\tPhysiology,\t40,\t149-154. Couture,\tC.J.\t&\tK.A.\tKarlson.\t(2002).\tTibial\tstress\tinjuries.\tThe\t Physician\tand Sportsmedicine,\t30(6). Cunningham,\tM.\t(2000).\tPure\tspeed\ttraining.\tCoaches\tReview,\t72(2),\t26-28. Donnelly,\t D.K.\t &\t T.M.\t Howard.\t (2004).\t Electrocardiography\t and\t the preparticipation\tphysical\texamination:\t Is\tit\ttime\tfor\troutine\t screening?\tCurrent Sports\tMedicine\tReports,\t5,\t67-73. Ebben,\t W.P.,\t J.A.\t Davies,\t &\t R.W.\t Clewien.\t (2008).\t Effect\t of\t the\t degree\t of\t hill slope\t on\t acute\t downhill\t running\t velocity\t and\t acceleration.\t Journal\tof\tStrength and\tConditioning\tResearch,\t22(3),\t898-902. Elam,\t R.\t (1986).\t Warm-up\t and\t athletic\t performance:\t A\t physiological\t analysis. NSCA\tJournal,\t8(2),\t30-32.","Faccioni,\t A.\t (1995).\t Assisted\t and\t resisted\t methods\t for\t speed\t development.\t In Jarver,\t J.\t (Ed.)\t Sprints\t and\t Relays\t 4th\t Edition,\t 63-69.\t Mountain\t View,\t CA: TAFNEWS\tPress. Fredrick,\tG.A.\t&\tD.J.\tSzymanski.\t(2001).\tBaseball\t(Part\tI):\tDynamic\tflexibility. Strength\tand\tConditioning\tJournal,\t23(1),\t21-30. Gabbett,\t T.\t &\t B.\t Georgieff.\t (2007).\t Physiological\t and\t anthropometric characteristics\tof\tAustralian\tjunior\tnational,\tstate,\tand\tnovice\tvolleyball\tplayers. Journal\tof\tStrength\tand\tConditioning\tResearch,\t21(3),\t902-908. Gagua,\t E.\t (1995).\t Sprint\t reflections.\t In\t Jarver,\t J.\t (Ed.)\t Sprints\t and\t Relays\t 4th Edition,\t20-22.\tMountain\tView,\tCA:\tTAFNEWS\tPress. Guyton,\tA.C.\t&\tJ.E.\tHall.\t(2000).\tTextbook\tof\tMedical\tPhysiology\t10th\tEdition. Philadelphia:\tW.B.\tSaunders\tCompany. Halberg,\t G.V.\t (2001).\t Relationships\t among\t power,\t acceleration,\t maximum speed,\t programmed\t agility,\t and\t reactive\t agility:\t The\t neural\t fundamentals\t of agility.\tMasters\tThesis,\tCentral\tMichigan\tUniversity.\tMount\tPleasant,\tMI. Harman,\tE.\t(2000).\tThe\tbiomechanics\tof\tresistance\texercise.\tIn\tBaechle,\tT.R.\t& R.W.\tEarle\t(Eds).\tEssentials\tof\tStrength\tTraining\tand\tConditioning\t2nd\tEdition, pgs.\t25-56.\tChampaign,\tIL:\tHuman\tKinetics. Harman,\t E.,\t J.\t Garhammer,\t &\t C.\t Pandorf.\t (2000).\t Administration,\t scoring,\t and interpretation\t of\t selected\t tests.\t In\t Baechle,\t T.R.\t &\t R.W.\t Earle\t (Eds).\t Essentials of\t Strength\t Training\t and\t Conditioning\t 2nd\t Edition,\t pgs.\t 287-317.\t Champaign, IL:\tHuman\tKinetics. Harre,\tD.\t(1982).\tPrinciples\tof\tSports\tTraining.\tBerlin:\tSportverlag. Hedrick,\t A.\t (2000).\t Dynamic\t flexibility\t training.\t Strength\t and\t Conditioning Journal,\t22(5),\t33-38. Hedrick,\t A.\t (1993).\t Flexibility\t and\t the\t conditioning\t program.\t NSCA\t Journal, 15(4),\t62-66. Hutchinson,\tM.R.,\tS.\tCahoon,\t&\tT.\tAtkins.\t(1998).\tChronic\tleg\tpain:\tPutting\tthe diagnostic\tpieces\ttogether.\tThe\tPhysician\tand\tSportsmedicine,\t26(7).","Jakalski,\tK.\t(2000).\tParachutes,\ttubing\tand\ttowing.\tIn\tJarver,\tJ.\t(Ed.)\tSprints\tand Relays\t5th\tEdition,\tpgs.\t95-100.\tMountain\tView,\tCA:\tTAFNEWS\tPress. Jarver,\tJ.\t(1978).\tSprinting\tin\ta\tnutshell.\tIn\tJarver,\tJ.\t(Ed.)\tSprints\tand\tRelays\t1st Edition,\tpgs.\t9-13.\tMountain\tView,\tCA:\tTAFNEWS\tPress. Knudson,\t D.V.,\t P.\t Magnusson,\t &\t M.\t McHugh.\t (2000).\t Current\t issues\t in flexibility\t fitness.\t President\u2019s\t Council\t on\t Physical\t Fitness\t and\t Sports\t Research Digest\t3(10),\t1-13. Kumagai,\t K.,\t T.\t Abe,\t W.F.\t Brechue,\t T.\t Ryushi,\t S.\t Takano,\t &\t M.\t Mizuno. (2000).\t Sprint\t performance\t is\t related\t to\t muscle\t fascicle\t length\t in\t male\t 100-m sprinters.\tJournal\tof\tApplied\tPhysiology,\t88,\t811-816. Kurz,\tT.\t(1991).\tScience\tof\tSports\tTraining:\tHow\tto\tPlan\tand\tControl\tTraining for\tPeak\tPerformance.\tIsland\tPond,\tVT:\tStadion\tPublishing\tCompany. Kuznyetsov,\t V.V.,\t V.\t Petrovskiy,\t &\t B.N.\t Schustin.\t (1983).\t The\t model\t for sprinters.\tIn\tJarver,\tJ.\t(Ed.)\tSprints\tand\tRelays\t2nd\tEdition,\tpg.\t30-31. Letzelter,\t M.,\t G.\t Sauerwein,\t R.\t Burger.\t (1995).\t Resistance\t runs\t in\t speed development.\t In\t Jarver,\t J.\t (Ed.)\t Sprints\t and\t Relays\t 4th\t Edition,\t pg.\t 82-86. Mountain\tView,\tCA:\tTAFNEWS\tPress. Lieber,\t R.L.\t &\t S.C.\t Bodine-Fowler.\t (1993).\t Skeletal\t muscle\t mechanics: Implications\tfor\trehabilitation.\tPhysical\tTherapy,\t73(12),\t844-856. McArdle,\t W.D.,\t F.I.\t Katch,\t &\t V.L.\t Katch.\t (1996).\t Exercise\t Physiology:\t Energy, Nutrition,\tand\tHuman\tPerformance\t4th\tEdition.\tBaltimore:\tWilliams\t&\tWilkins. McFarlane,\tB.\t(1987).\tA\tlook\tinside\tthe\tbiomechanics\tof\tspeed.\tNSCA\tJournal, 9(5),\t35-42. McFarlane,\tB.\t(1995).\tSpeed\u2026A\tbasic\tand\tadvanced\ttechnical\tmode.\tIn\tJarver, J.\t(Ed.)\tSprints\tand\tRelays\t4th\tEdition,\t14-19.\tMountain\tView,\tCA:\tTAFNEWS Press. McFarlane,\tB.\t(1987).\tWarm-up\tpattern\tdesign.\tNSCA\tJournal,\t9(4),\t22-29. Medvedev,\t A.S.\t (1986).\t A\t System\t of\t Multi-Year\t Training\t in\t Weightlifting. Translated\tby\tCharniga,\tJr.,\tA.\tLivonia,\tMichigan:\tSportivny\tPress.","Mohr,\t M.,\t P.\t Krustup,\t L\t Nybo,\t J.J.\t Nielsen,\t &\t J.\t Bangsbo.\t (2004).\t Muscle temperature\tand\tsprint\tperformance\tduring\tsoccer\tmatches\u2014beneficial\teffect\tof re-warm-up\tat\thalf\ttime.\tScandinavian\tJournal\tof\tMedicine\t&\tScience\tin\tSports, 14,\t156-162. Negrete,\tR.\tand\tBrophy,\tJ.\t(2000).\tThe\trelationship\tbetween\tisokinetic\topen\tand closed\t chain\t lower\t extremity\t strength\t and\t functional\t performance.\t Journal\t of Sports\tRehabilitation,\t9,\t46-61. Nelson,\tA.G.,\tet\tal.\t(2005).\tAcute\teffects\tof\tpassive\tmuscle\tstretching\ton\tsprint performance.\tJournal\tof\tSports\tSciences,\t23(5),\t449-454. Ozolin,\tN.\t(1978).\tHow\tto\timprove\tspeed.\tIn\tJarver,\tJ.\t(Ed.)\tSprints\tand\tRelays, 55-56.\tMountain\tView,\tCA:\tTAFNEWS\tPress. Ozolin,\t N.\t (1983).\t Loads-adaptation-adequacy-records,\t part\t 1.\t Soviet\t Sports Review,\t18(3),\t105-108. Ozolin,\t N.\t (1983).\t Loads-adaptation-adequacy-records,\t part\t 2.\t Soviet\t Sports Review,\t18(4),\t164-166. Panariello,\tR.A.\t(1992).\tArm\tdeceleration\ttraining\tfor\tthe\tbaseball\tpitcher.\tNSCA Journal,\t14(6),\t19-24. Plisk,\t S.\t (2002).\t NSCA\u2019s\t Essentials\t of\t Strength\t Training\t and\t Conditioning,\t 2nd Edition.\tHuman\tKinetics,\tChampaign,\tIL. Plisk,\tS.S.\t&\tV.\t Gambetta.\t(1997).\t Tactical\tmetabolic\ttraining,\tpart\t1.\t Strength and\tConditioning,\t19(2),\tpg.\t44-53. Roetert,\t P.,\t et\t al.\t (1992).\t Profiles\t of\t nationally\t ranked\t junior\t tennis\t players. Journal\tof\tApplied\tSports\tScience\tResearch,\t6(4),\t225-231. Ross,\t A.\t &\t M.\t Leveritt.\t (2001).\t Long-term\t metabolic\t and\t skeletal\t muscle adaptations\tto\tshort-sprint\ttraining.\tSports\tMed,\t31(15),\t1063-1082. Sandstrom,\t R.\t (1983).\t Improvement\t of\t acceleration.\t In\t Jarver,\t J.\t (Ed.)\t Sprints and\tRelays\t2nd\tEdition,\t52-55.\tMountain\tView,\tCA:\tTAFNEWS\tPress. Sayers,\t A.L.,\t et\t al.\t (2008).\t The\t effect\t of\t static\t stretching\t on\t phases\t of\t sprint performance\t in\t elite\t soccer\t players.\t Journal\t of\t Strength\t and\t Conditioning Research,\t22(5),\t1416-1421.","Schmidt,\t R.\t (1988).\t Motor\t Control\t and\t Learning,\t A\t Behavioral\t Emphasis,\t 2nd Edition.\tHuman\tKinetics\tBooks,\tChampaign,\tIL. Schmidt,\t R.\t (1991).\t Motor\t Learning\t and\t Performance,\t From\t Principals\t to Practice.\tHuman\tKinetics\tBooks,\tChampaign,\tIL. Seto,\t C.L.\t &\t M.E.\t Pendleton.\t (2009).\t Preparticipation\t cardiovascular\t screening in\t young\t athletes:\t Current\t guidelines\t and\t dilemmas.\t Current\t Sports\t Medicine Reports,\t8(2),\t59-64. Shellock,\t F.G.\t (1986).\t Physiological,\t psychological,\t and\t injury\t prevention aspects\tof\twarm-up.\tNSCA\tJournal,\t8(5),\t24-27. Shrier,\tI.\t&\tK.\tGossal.\t(2000).\tMyths\tand\ttruths\tof\tstretching.\tThe\tPhysician\tand Sportsmedicine,\t28(8),\t57-63. Thomas,\t M.\t (2000).\t The\t functional\t warm-up.\t Strength\t and\t Conditioning Journal,\t22(2),\t51-53. USA\t Track\t and\t Field\t Coaching\t Education\t Program.\t (2001).\t Level\t II\t Course: Sprints,\tHurdles,\tRelays.\tUSA\tTrack\tand\tField. Verhoskansky,\tY.\t(2000).\tRecommended\tmethods\tof\tspeed\tdevelopment\tfor\telite athletes.\tIn\tJarver,\tJ.\t(Ed.)\tSprints\tand\tRelays\t5th\tEdition,\tpgs.\t79-82.\tMountain View,\tCA:\tTAFNEWS\tPress. Wathen,\t D.\t (1987).\t Flexibility:\t Its\t place\t in\t warm-up\t activities.\t NSCA\t Journal, 9(5),\t26-27. West,\t T.\t &\t S.\t Robson.\t (2000).\t Running\t drills\u2014are\t we\t reaping\t the\t benefits?\t In Jarver,\tJ.\t(Ed.)\tSprints\tand\tRelays\t5th\tEdition,\tpgs.\t64-67.\tMountain\tView,\tCA: TAFNEWS\tPress. Wickiewicz,\t T.L.,\t R.R.\t Roy,\t P.L.\t Powell,\t J.J.\t Perrine,\t &\t R.\t Edgerton.\t (1984). Muscle\tarchitecture\tand\tforcevelocity\trelationship\tin\thumans.\tJournal\tof\tApplied Physiology,\t57(2),\t435-443. Wilmore,\t J.H.\t &\t D.L.\t Costill.\t (1994).\t Physiology\t of\t Sport\t and\t Exercise. Champaign,\tIL:\tHuman\tKinetics. Winchester,\t J.B.,\t et\t al.\t (2008).\t Static\t stretching\t impairs\t sprint\t performance\t in","collegiate\t track\t and\t field\t athletes.\t Journal\t of\t Strength\t and\t Conditioning Research,\t22(1),\t13-18. Winckler,\t G.\t (1991).\t An\t examination\t of\t speed\t endurance.\t New\t Studies\t in Athletics,\t6(1),\t27-33. Zatsiorsky,\tV.M.\t(1995).\tScience\tand\tPractice\tof\tStrength\tTraining.\tChampaign, IL:\tHuman\tKinetics.","About\tthe\tAuthors John\t Cissik\t is\t the\t director\t of\t fitness\t and\t recreation\t at\t Texas\t Woman\u2019s University\t and\t is\t the\t owner\t of\t Fitness\t and\t Conditioning\t Enterprises,\t which specializes\tin\tproviding\tspeed\tand\tagility\tinstruction\tto\tyoung\tathletes.\tJohn\talso serves\t as\t a\t strength\t and\t conditioning\t consultant\t with\t several\t track\t and\t field teams. John\tholds\ta\tmaster\u2019s\tdegree\tin\tkinesiology\tfrom\tTexas\tA&M\tUniversity,\ta master\u2019s\t of\t business\t administration\t from\t the\t University\t of\t Texas\t at\t Dallas,\t and several\t certifications\t from\t the\t National\t Strength\t and\t Conditioning\t Association (Certified\t Strength\t and\t Conditioning\t Specialist\t with\t Distinction,\t NSCA- Certified\t Personal\t Trainer\t with\t Distinction),\t USA\t Track\t and\t Field\t (Level\t II Coach\u2013Sprints,\tLevel\tI\tCoach),\tand\tUSA\tWeightlifting\t(Club\tCoach). John\thas\tbeen\tvery\tactive\tin\tthe\tstrength\tand\tconditioning\tfield\tfor\ta\tnumber of\t years.\t He\t has\t held\t a\t variety\t of\t positions,\t from\t coaching\t to\t teaching\t to personal\ttraining. He\thas\twritten\tseveral\tbooks\ton\tstrength\tand\tspeed\ttraining,\tas\twell\tas\tmany coaching\t and\t lay\t articles,\t has\t done\t several\t videos,\t and\t has\t given\t many presentations.\tHe\thas\tserved\tas\tan\tassociate\teditor\tand\treviewer\tfor\tthe\tNSCA\u2019s Strength\t and\t Conditioning\t Journal\t and\t has\t consulted\t on\t several\t of\t its educational\tproducts.\tHe\thas\talso\tserved\tas\tthe\tNSCA\u2019s\tstate\tdirector\tfor\tTexas. Michael\t Barnes\t is\t the\t owner\t and\t head\t trainer\t of\t Infinity\t Personal\t Training\t & Fitness.\t His\t previous\t experience\t includes\t working\t in\t Division\t I\t athletics,\t the NFL,\tand\tprofessional\tfitness\teducation.\tHe\tis\tcurrently\tfocused\ton\tthe\tpractice of\tpersonal\ttraining. Michael\t holds\t two\t of\t the\t most\t respected\t professional\t certifications\t in\t the industry,\t as\t well\t as\t a\t master\u2019s\t degree\t in\t exercise\t science.\t He\t has\t presented\t to coaches,\tathletes,\tand\tfitness\tenthusiasts\tof\tsuch\torganizations\tas\tUSA\tTriathlon, USA\tRugby,\tthe\tWorld\tClass\tAthlete\tProgram\tof\tthe\tUS\tArmy,\tthe\tNCAA,\tUS Ski\tand\tSnowboard\tAssociation,\tUSA\tJudo,\tand\tthe\tUS\tAssociation\tof\tDeaf\tand Blind\t Athletes.\t He\t educated,\t trained,\t and\t interacted\t with\t leaders\t in\t the\t fitness","industry\t around\t the\t world,\t including\t Japan,\t Australia,\t Puerto\t Rico,\t Bermuda, Greece,\tand\tDenmark."]