Lee E. Brown ¢ Vance A. Ferrigno gCYD On the DUD et ay Assessment including: ees Cale Sacre ato tec) len MU etd Selly Sere ete lay + Acceleration Run eee lees U at) Sees CCR CIs * Hurdle Fast Legs Size RCC} Agility Drills including: Sr ol etc RSL) Br Eloksrre celeb meals] CUM CLL Pattern Run * Side Right-In prefer cey SAL IL) FIT weal el ie * Left-Leg Balance With Right-Leg Reach * Hop-and-Stick Balance Diills TT aC * Single-Leg Balance Dumbbell Cy Quickness Drills including: ar ale ey * Medicine-Ball Overhead Throw Bare Ol Mey mei iL) * Mirroririg: Two-Box Dill Reaction-Time Drills inéluding: oa Cetera mesa IAG * Directional Mirror Drill * Spritit and Backpedal on Commiarid + Lying-to-Stand Pop-Up TT Ser tyLibrary of Congress Cataloging-in-Publication Data Training for speed, agility, and quickness / Lee E. Brown Vance A. Ferrigno editors. 2nd ed. p.cm. Includes bibliographical references. ISBN 0-7360-5873-7 (soft cover) 1. Physical education and training. 2. Speed. 3. Motor ability. 4. Coaching (Athletics) 1. Brown, Lee E. Il. Ferrigno, Vance, 1961- GV711.5.T72 2005 613.7'11-de22 2005008059 ISBN: 0-7360-5873-7 Copyright © 2005 by Lee E. Brown and Vance A. Ferrigno Copyright © 2000 by Lee E, Brown, Vance A. Ferrigno, and Juan Carlos Santana All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechani- cal, or other means, row known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Training for Speed, Agility, and Quickness, Second Edition: p. 235. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Training for Speed, Agility, and Quickness, Second Edition, may not reproduce any material. Developmental Editor: Leigh Keylock Assistant Editor: Carla Zych Copyeditor: Andrew Smith Proofreader: Sarah Wiseman Permission Manager: Carly Breeding Graphic Designer: Andrew Tietz. Graphic Artist: Francine Hamerski Photo Manager: Dan Wendt Cover Designer: Keith Blomberg Photographer (cover): Chris Edwards Photographer (intericr): Chris Edwards, unless otherwise noted Art Manager and Illustrator: Kareema McLendon Printer: United Graphics Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification, For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America 10987654321 Human Kinetics Web site: www.HumanKinetics.com United States: Humaa Kinetics P.O. Box 5076 Champaign, IL 61825-5076 800-747-4457 e-mail: humank@hkusa.com Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L5 800-465-7301 (in Canada only) e-mail: orders@hkeanada.com Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: hk@hkeurope.com Australia: Human Kinetics STA Price Avenue Lower Mitcham, South Australia 5062 08 8277 1555, e-mail: liaw@hkaustralia.com New Zealand: Human Kinetics Division of Sports Distributors NZ Ltd. P.O. Box 300 226 Albany North Shore City Auckland 0064 9 448 1207 e-mail: info@humankinetics.co.nzContents Hh A WwW ON a Preface 2... cece cece eect e eee e nee e ene v How the Training Works ............ 1 Lee E. Brown and Joshua Miller Athlete Assessment .........-..--+. 7 Steve Plisk Speed Training ......-.....--..... 17 Doug Lentz and Andrew Hardyk Agility and Balance Training ........ 71 John Graham and Vance Ferrigno Quickness and Reaction-Time Hanng ..:.:..: 137 Diane Vives and Jim Roberts Designing Sport-Specific Training Programs .............. 2e3 Vance Ferrigno, Lee E. Brown, and Daniel Murray Reterences ee Drillfinder: =.=. About the Editors . . iiiPreface Welcome to the second edition of Training for Speed, Agility, and Quickness! As editors, it is our goal to create the ultimate resource for athletes and coaches looking to finesse their technique and proficiency in these critical areas. In this edition, you'll find that we take extra steps to ensure the information presented is the latest, most complete information available. Our first step is to build ‘on our success in the key areas of speed, agility, and quickness by adding sections on balance and reaction time. These areas are critical to athletic performance in all sports and empower athletes by giving them the required skills to excel physically. We think these additions help to round out the total athlete. In addition to the added content, we've also created a supplemental DVD that takes the book’s instructions even further by illustrating several of the more com- plex drills with video and sound. This enables you to watch for directions and cues. Specifically, the DVD enhances the strong drill instruction contained in the book by highlighting difficult aspects of drill performance and technique. The visual layout of the book displays drills in an easy-to-use format, and you can readily see when a drill includes DVD footage by the icon placed above the drill title. Since the drills are organized by category, you can also skip around the DVD at your leisure to look at the drills with which you need assistance. Here are highlights of each chapter, including important DVD links. * Chapter 1: This chapter discusses the important link between speed, agil- ity, and quickness training and sport-specific training. It gives a primer on muscle physiology and the science behind the exercise strategies in the rest of the book. ¢ Chapter 2: It is here that we lay out the foundation of training. Testing of the athlete must take place before a detailed training program can be implemented. The coach must know where the athlete currently stands in his or her athletic achieve- ment before prescribing drills to fix specific problems. Many of the assessments in this chapter are also illustrated on the DVD. * Chapter 3: In this chapter, the science behind speed is explained along with the fundamentals of program design. Different aspects of speed are explored and a detailed list of drills and illustrations depict how to exercise for maximum performance. DVD highlights include coverage of complex drills and step-by-step instructions. * Chapter 4: Agility and balance are covered here to display to the athlete the sorts of drills that improve one’s ability to rapidly change directions while keeping the body in proper alignment. This is essential for the execution of cut-and-turn maneuvers, which are fundamental to a wide array of sports. DVD highlights include multiple-angle views of these drills so you can see from all sides the footwork that is so integral to agility and balance. * Chapter 5: Finally, quickness and reaction time are discussed as they relate to the previous chapters. Often the difference between success and failure on the sporting field is directly related to an athlete’s ability to anticipate another player’svi Preface movements and therefore beat the other player to a particular spot. DVD highlights include both upper- and lower-body drills designed to enhance explosive speed either while moving or from a stationary position. * Chapter 6: This chapter ties the whole book together by delivering a guideline to program design. The instructions will show you how to choose drills specifically for each sport and athlete. They include tables of preselected drills that the coach can freely modify to suit the needs of the athlete. It’s our hope that athletes and coaches incorporate the approach to speed, agil- ity, and quickness recommended here into their training and reach new heights of athletic achievement in their individual sports.How the Training Works Lee E. Brown and Joshua Miller peed, agility, and quickness training has become a popular way to train athletes. With the continually increasing need to promote athletic ability, this type of training has proven to enhance the practical field abilities of participants in a wide variety of sports. It is practiced in addition to conventional resistance training in the gym and serves to assist in the transfer of the strength gained there to performance in the arena of play. Nearly every sport requires fast movements of either the arms or legs, and speed, agility, and quickness training can improve skill in precisely these areas. Hence, all athletes can benefit when speed, agility, and quickness training is integrated into their training program. Although this type of training has been around for a number of years, many athletes have not practiced it. This is due primarily to a lack of education regarding both its specific benefits and how to integrate it into a complete training program. : ho