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”
NUTRITION/REST
1. Food plan: NutritionBlueprint
2. Game day: Game Day Nutrition
3. Hydration: Hydration
4. Sleep: Sleep
TOP SPEED TECHNIQUE
ACCELERATION
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
4.
Barefoot
Warmup (Caution – must be done
on surface that is not danger to foot bruises or cuts)
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)