Project II – Running Drills & Plyometric Program Plan

Project Description

Create a running drill and plyometric program targeted on speed and strength. Information contained in project should reflect sport and age group selected. Data included in project should be retrieved from lecture on Chapters 6 & 7.


Students will use fundamentals discussed in lecture, research, and use examples provided in class to construct their program. Use the outline listed below to gather information for each phase of the project.

Warm up

Sport specific

At minimum 10-15 minutes
Include specific stretches for all body parts specific to sport

Sets and Repetitions

PART I – Running Drills

Indicate which types of drills will be utilized for your sport: (Ch. 6 Slide 4)

Relative speed training
Sport speed

Include selected sport’s speed requirement on the speed-strength continuum
Table 6.1 (pg. 108) – Ch. 6 Slide 5

Explain briefly why type of training is important for sport selected

Select 3 running drills to include in program, specific to sport selected
Describe performance of drills

Include focus for each drill

Quickness, agility, foot speed, etc.
List equipment needed

Identify playing field/surface
Include sets & repetitions

PART II – Plyometrics

Include drill type and “Relative Intensity of Various Plyometric Drills & Exercises” for drills

Table 7.1, Chapter 7 (pg. 152) Slide 23
Include drill type & drill intensity

Select 3 plyometric sport specific drills
Upper body, lower body, total body
Identify the appropriate level for the athlete and “Plyometric Contacts per Session”
Table 7.2, Chapter 7 (pg. 153) Slide 25

Include level & Contacts per session
List equipment needed
Identify play field/surface
List sets & repetitions

Include rest between repetitions – Chapter 7, Table 7.3 (pg. 154), Slide 28
Cool Down
5-10 minutes



Sets, Repetitions, Time


· Microsoft Word Document

· Use Template, insert information



Project #2:
Workout Plan for Speed & Strength through Running Drills & Plyometric Drills

The workout plan will be specifically for ________ (SPORT HERE) players in ________level. Next, explain why it is important for a player to implement this program.

Warm up

Explanation of why a warm up is critical before competing in your program.



Speed and Strength through Running Drills

Types of Drills Utilized – (category)

Sport’s Speed Requirement % – (use table format)

Explain types of drills used & why they are significant to your sport.

Drill 1:





Sets and Reps

Focus of drill

What does the drill work on? How Will it transfer over to your sport?

Repeat with Drills 2 &3 and instructions, also a table forSpeed & strength through running drills
Chapter 6


Speed & strength through running drills

This chapter will:
Explain & train 2 kinds of speed
Straight-line or sprint speed
Sport speed
Key for athlete


Speed & strength through running drills
Athletes must possess strength to produce force.
Optimal Speed= SPEED + STRENGTH
Maximal speed is at one end of the speed-strength continuum.
Innovative coaches train:
Rotational speed
Foot Speed
Hand Speed
Eye speed
Few sports rely on straight-line running
Main components of sport speed:

ability to rapidly recruit muscle fibers
process of training to become physically fit by a regimen of exercise, diet, & rest


Pure speed Sports:
(end with a follow-through motion)
variety of drills
straight-line running
sport speed
Power or Strength-Speed Sports = Sport-Speed Drills
Speed Sports = Rotational Drills
Speed Training = Sport-Speed Drills


Choosing Speed Training
Table 6.1 pg 108

1st Row = represents relative % of speed training vs. other training modalities.
2nd – 3rd rows = the % of straight-line vs. sport-speed training time spent doing specific drills by speed-strength classification.
time is spent working sport speed.


Straight-line speed
Speed Training = success
Drills to straight-line speed:
Running form drills
Start Technique
Acceleration drills
Stride-mechanics drills

Gradual progression
Slower teaching speed
Purpose of form drills:
teach proper stride mechanics
not increase speed, but more efficient stride = quicker stride


Straight-line speed
Correct Straight-Line:
Properly executed
Progressively increase speed
Perfect movements at top speed
Introduce additional drills
Begin with general movement drills
Least complicated Most complicated
Least complicated drills involve few joints,
ex: practicing arm action or leg cycling
More complicated drills:
Ex: synchronizing arm & leg action together (acceleration sprints)
Interval training can be utlized


Straight-line speed
Components contributing to running speed:
Stride Frequency
Push off phase

Stride Frequency:
Number of times the leg cycles through the running movement per unit of time
Push off Phase:
Force of the foot’s contact with the ground & the ability to rapidly absorb the body’s impact
Push off phase affects stride frequency & stride length.
Cycle of 1 leg through running motion shows the complexity of the running form.


Straight-line speed
Fast stride = foot contacts = time foot spends on ground = more ground covered
Being assisted
Running downhill
Drills to Stride Length:
Resistive Running
Running Uphill
Running Steps
Bounding Drills

Stride Length & Frequency:
strength/amount of force the running muscles produce
Improve running mechanics
Key – continue regular running drills in conjunction with resiPlyometrics
Chapter 7

Power—a combination of speed and strength—is required for nearly all athletic movements.
have long been used to enhance power & improve athletic performance.
Plyometrics – develop explosive reaction through powerful muscular contractions as a result of rapid eccentric contractions.

Plyometric Training
Plyometric Exercises Develop:
Physical Power
Traditional weight room exercises don’t allow the athlete to move quickly enough or use movements needed to develop sport-specific power.

Mechanics of Plyometrics
Speed & Strength are directly affected by:
Muscle’s fiber type (fast or slow twitch)
Speed of muscle contraction
Speed & efficiency of neuromuscular firing
Plyometric training – the key to improving 3 muscle characteristics
Train fast- & slow-twitch muscle fibers
Power has a greater effect on fast-twitch fibers over slow-twitch fibers.
Forcing slow-twitch aerobic fibers to contract faster improves firing capability as well.

Mechanics of Plyometrics

All training forces fibers to take on characteristics of muscle fiber type common to sport
Ex: Sprinters = force slow –twitch fibers to adjust to more rapid firing
No immediate change
Adaptation must occur
Could take up to years
Reason sprinters continue to gain speed

Mechanics of Plyometrics
Plyometrics help the muscles produce greater force by causing it to rapidly produce that force.
Pre-stretch helps propel athlete to the side faster.
How and why do your muscles react to prestretch?
Muscle spindle types:
Muscle Spindle – muscle belly
Glogi Tendon Organ – within tendon of muscle

Muscle Spindle
Deep in muscle belly, along fibers
Registers & sends information about stretch & length of muscle to spinal cord
If severe/rapid stretch is detected, message is sent for muscle to contract
While muscle is contracting process of reciprocal inhibition occurs.
Reciprocal Inhibition – tells opposite/antagonistic muscle not to resist agonists muscle contraction
Ex: Patella Tendon reflex testing
Causes quadriceps to contract, lower leg raises rapidly, while hamstrings release from contracting (reciprocal inhibition)

Golgi Tendon Organ (GTO)
Registers changes in tension & stretch within tendon
Helps protect muscle by sending signal when tension is too great
Tells muscle to stop contracting
Causes opposite/antagonist muscle to contract
Ex: Curling heavy dumbbell (greater than 1 RM)
Biceps relax = tension is too great

Golgi Tendon Organ (GTO)
Reducing action of GTO:
Overload muscle at various positions along movement
Ex: Bench Press:
In safety rack, setting rack eight at position off chest
Lifter will push light loaded bar against it, creating maximal tension for 5-10 seconds

Elastic Energy
3rd concept in plyometrics
As muscle undergoes a pre-stretch – builds energy
If released promptly the energy aids in muscle contraction
Ex: pulling back on rubber band & releasing
If m

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