WSMI Audio File of Speed Presentation

Audio file should play with Windows Media Player when you click on the WSMI link. Actual “Speed Presentation” starts at approximately 24:20 and if you will wait for a minute or 2, you can click and drag to that point. Click on the line that says “Push Play or Right-Click here to Download MP3”

SPEED INFO OUTLINE

NUTRITION/REST

1. Food plan: NutritionBlueprint

            A. Calorie Count Chart

2. Game day: Game Day Nutrition

3. Hydration: Hydration

4. Sleep: Sleep

 

TOP SPEED TECHNIQUE

Top Speed Form

ACCELERATION

Acceleration Phase

WHEEL DRILL/PRINCIPLE

Wheel-Circle Drill  (this link should play with Quicktime Player: link to Free Download - http://www.apple.com/quicktime/download/ for Quicktime 7)

            a. Wheel-Circle Drill obtained from Vern Gambetta’s Video on Lateral Speed and Agility

PLYOMETRICS – not for athletes Jr. High age or younger (too hard on developing joints for children) – perform on soft surface such as Grass or gym mat

1. http://www.youtube.com/watch?v=w07Ga4DduHo&feature=related

            a. Level 1 Plyometrics Sample – no more than twice per week – allow for recovery if done during a regular practice

2. http://www.youtube.com/watch?v=9NVz2L4KJYk

            a. Level 2 Plyometrics Sample – no more than once per week (some of  Box jumps are Level 3) – should not be done by athletes that weigh 210+ lbs.

SUPPLEMENTAL LINKS TO WEBSITES:

1.      Warmup-ideas

2.      Core Exercises

3.      ACL Injury Prevention

4.      Barefoot Warmup  (Caution – must be done on surface that is not danger to foot bruises or cuts)

5.      Warmup Routines

6.      Sports Safety Techniques in Hot Weather

7.      Team Tunde Fitness On-Line Magazine : http://teamtunde.fitpromag.com/   (Former Carlinville athlete, Tunde Ridley, now Certified Trainer and Fitness expert)