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FSU Speed Program

1. The document outlines Tom Shaw's speed and conditioning training principles for Florida State, including warm-ups, running drills, plyometrics, resistance training, and weight training exercises. 2. Drills include high knees, butt kicks, carioca steps, shuffling, and various bounding, hopping, and jumping exercises. Resistance training incorporates bungees, chutes, ropes, sleds, and uphill running. 3. Plyometrics involve various types of hops, jumps, bounds and throws to increase explosiveness. Weight training focuses on exercises like cleans, step-ups, squats, chin-ups, and various arm and leg exercises.

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Tom Hochhalter
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340 views4 pages

FSU Speed Program

1. The document outlines Tom Shaw's speed and conditioning training principles for Florida State, including warm-ups, running drills, plyometrics, resistance training, and weight training exercises. 2. Drills include high knees, butt kicks, carioca steps, shuffling, and various bounding, hopping, and jumping exercises. Resistance training incorporates bungees, chutes, ropes, sleds, and uphill running. 3. Plyometrics involve various types of hops, jumps, bounds and throws to increase explosiveness. Weight training focuses on exercises like cleans, step-ups, squats, chin-ups, and various arm and leg exercises.

Uploaded by

Tom Hochhalter
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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Florida State's "Never Look Back" By Tom Shaw, FSU Speed and Conditioning Coach -You can Gain

Speed, just as you can gain strength in the gym !"!# Training $rinciples %&' (o)ement *arm-up +,- - .- yards' &' Front /og 0 Bac1 ward /og ,' Change direction +2ig 2ag' Forward 0 Bac1ward .' S1ipping without a rope Forward 0 Bac1ward 3' 4- metre wal1 with arm swing +on toes' Forward 0 Bac1ward 4' . step pic1 ups Forward 0 Bac1ward -+go . steps, touch ground, alternate hand each time' 5' Strides Forward 0 Bac1ward 6' Step 7)ers -Facing 8oth ways there and 8ac1 9' Shu::le with arm Swing +Facing Both ways' ;' Ta1e 7::s &-' #asy /og +rela<' %,' Fle<i8ility &' Static Fle<i8ility +on own and with partner' ,' =ynamic Fle<i8ility ie' Cal: raises, side leg swings %.' >unning =rills &' ?rm action in seated position ,' @igh Anees - heel o)er 1nee .' Anee @ugs - *al1ing +1eep chest up' 3' S1ipping Anee @ugs 4' Carioca Step-7)ers 5' Sha1e 0 Ba1e +:eet as :ast as possi8le - Upper 8ody rela<ed' 6' Fast :eet 0 ?rms 9' Bine the heels ;' S1ips :or height 0 =istance &-' Tapioca +, inch steps, Cuic1 hips' &&' Trail leg +wal1ing'

%3' Sand =rills &' ?n1le Snaps ,' ?n1le hops

.' @igh Anees 3' Bine the heels 4' Sha1e 0 Ba1e 5' Fast Feet 0 arms 6' S1ip :or height 0 distance 9' ?n1les in +mo)e slowly' ;' ?n1les out &-' Bounds +single leg' &&' Frog hops &,' Builds +slow to :ast' &.' Bateral jumps &3' Buc1leys +2ig 2ag' &4' Slalom S1ier &5' Speed 8ounds &6' Sand Sprints %4' Stride length 0 Stride FreCuency -"ncreasing 8oth is only way to increase speed -!eed to see which one to :ocus on &' !ewspaper drills a' D D D D D D D D D D D D D D D Tight *idens %5' >esistance Training &' Bungie $ull ,' Buc1ley Bungies .' Chutes +release a:ter ,- yards' 3' >ope $ull 4' Solo Sled 5' Solo Sled with partner on 6' Uphill >unning %6' ?ssistance Training &' $ulleys ,' Bungie Tow .' Stationery Bi1e 3' Treadmill 4' =ownhill >unning >-----------> --E

%9' $lyometrics &' ?n1le Fle<or @ops +toes out' ,' ?n1le Fle<or @ops +toes in' .' Crunch @ops 3' SCuat /umps

4' Speed Bounds 5' Spring #<tensions 6' Stadium steps wal1ing 9' Stadium steps dou8le leg an1le hops ;' Stadium steps dou8le leg declining hops &-' Split /umps &&' ?lternating Single leg hops &,' ?lternating Single leg 8ounds &.' Single leg 8ench hops &3' Bateral jump and spring +on cue' &4' Bunges &5' Bent Anee Bunge @ops &6' >un >un Bound &9' @oriFontal Cone hops &;' Forward and Bac1 Cone hops ,-' Stadiums with weight ,&' Stadiums two leg hops with weight ,,' Step o)er and sprint ,.' Bo< @urdle hops ,3' Bungie "ncline hops ,4' Bungie =ecline hops ,5' Ball =rills a' Two hand o)er head 8' Step and throw c' @ammer throws d' Twists +high, low' e' Beg Throws :' $artner 8all sit-ups

GGG

%;' *eight Training -!eed 1nowledge o: muscles to train &' $ower Cleans ,' Clean 0 /er1 .' *eight arm action 3' Step ups 4' Huic1 SCuats +.- Seconds' 5' Close grip chin ups 6' *ide grip chin ups

9' Beg e<tensions ;' Beg Curls &-' @ip e<tensions &&' =ri)e Anee &,' @ip adduction &.' =ips &3' $ush ups &4' Bunges &5' Single Beg SCuats $#>F7>(?!C# >#HU">#(#!TS %&-4 =aily %5-; 7ne o: each each day +& e)ery :ourth day' >U!!"!G (#C@?!"CS =ri)e phase >eco)ery phase Support phase

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