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Old 05-20-2013, 07:56 AM   #1
Off Road
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Default Football Speed, Agility, and Conditioning Questions

As some of you know, I'm helping my 12 year old son with his training. This includes some basic lifting, sprints, agility drills and conditioning. I'm also not the kind of Dad that will sit on the side and bark orders while my kid does all the work, I get right out there with him and we push each other to do better.

The lifting is going great and he is progressing very well with his squats and bench press, the only "real" lifts that he's doing; everything else is body weight type stuff. That part I have figured out.

The problem, and the part I need help on is the conditioning and SAQs. Everything has been going really well and his running form has drastically improved and his speed has increased. But lately I have been feeling a bit "beat up" and I've noticed my son's running form has broken down a bit.

Typically we do one day of sprints with 40s x 5, 30s x 5, 20s x 10, 15s x 10, and 10s x 10. Another day we do drills like 3 cone, 4 cone, pro agility, bear crawls, jumps, etc.

I'm wondering if the sprint and agility stuff needs to be cycled or deloaded or changed-up once in a while like lifting or if it's something to just push through? Obviously if we are not feeling fast then something isn't working. Any thoughts or suggestions would be appreciated.
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Old 05-20-2013, 07:58 AM   #2
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I personally don't know crap about this, but if he doesn't chime in, shoot JB a PM ! He'll know how to tie in the speed and agility stuff with the iron!
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Old 05-20-2013, 08:16 AM   #3
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Mike Srock is one of the best strength coaches in the nation. Here is a preview of his book.

http://12.204.93.131/DigitalBooks/Bo...1606791844.pdf

Personally I would develop some sort of rotation of 2 "hard" weeks, then a "fundamentals"

Big thing about speed is turn over and stride length. That is where I would spend my time on the fundamental days.
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Old 05-20-2013, 09:20 AM   #4
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Awesome, thanks JB.

I'm not well versed in technical work, but here's what I'm thinking. . .

Day 1: Light sled pulling, walking only, using long strides.
Day 2: 3 rounds each of 15 yards; arm action, form runs, high knees, fast feet, butt kickers, skipping, shuffles, cariocas.
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Old 05-20-2013, 09:54 AM   #5
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Originally Posted by Off Road View Post
Awesome, thanks JB.

I'm not well versed in technical work, but here's what I'm thinking. . .

Day 1: Light sled pulling, walking only, using long strides.
Day 2: 3 rounds each of 15 yards; arm action, form runs, high knees, fast feet, butt kickers, skipping, shuffles, cariocas.
A big one is take him and mark his strides with a cone. Then move each one a foot. Make him run it again. do this over until form starts to break down and he starts to reach. Great way to teach stride length.
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Old 05-20-2013, 10:02 AM   #6
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A big one is take him and mark his strides with a cone. Then move each one a foot. Make him run it again. do this over until form starts to break down and he starts to reach. Great way to teach stride length.
Great one, thanks. We do something similar, we count how many strides it takes to reach 10 yards, but yours sounds more measurable. Thanks.
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