Stamm Speed Training
 
A.  WARM UP:
  1.  Jog ½ lap, walk 100m, Jog ½ lap (once conditioning improves, up it to a full lap)
  2.  Drills:  10m lunge, 20m high knees, 10m lunge, 20m butt kicks, 10m lunge, 20m backwards walk
  3.  Stretch
  4.  Abs:  4 x 25 crunches, 2 x 10 plank ups
B.  HAND-EYE:  about 100 catches for each
  1.   Ball catch with partner or wall (remember to “snatch” it out of the air)
    a.  right only
    b.  left only
    c.  right and left alternate
C.  BOX JUMPS:  about 30 jumps or 30 seconds
  1.  Forward: both feet, jump up onto box and down
  2.  Side:  both feet, jump up to the side and down on the other side
  3.  Alternate:  start with one foot on the box, switch feet as fast as you can
D.  LADDER:  4/5 sets of about 10 meters (make ladder with chalk if one is not available)
  1.  Snake:  facing forward moving right, up, left, up, right, up, etc… two feet inside “1-2” count, two feet outside “1-2” count, two feet up “1-2” count, etc…
E.  30M SPRINTS:  5-10 runs, always maintaining under 7 seconds
  1.  React to a sound and sprint to finish.
  2.  React to visual cue and sprint to finish.  (i.e. arm drop or ball drop)
F.  40M SHUTTLE:  5-10 runs, record time and be at that time or better for all
  1.  See diagram below for set up:
      cone[----------(10m)----------]athlete starts here[----------(10m)----------]cone
  2.  Athlete starts facing forward (not facing a cone)
     -on sound/visual cue, athlete sprints to 1st cone, then to 2nd cone, then back to start
     -be sure to do some on grass and some on non grass surface
G.  30M “W” RUN:  5-10 runs
  1.  Set up 5 cones so they form a “W”
  2.  Athlete starts facing forward at 1st cone so that all cones are behind them
   -on sound/visual cue, athlete backpedals to 2nd cone, then sprints forward to 3rd cone, then backpedals to         4th and finishes sprinting forward to cone 5
 -be sure to do some on grass and some on non grass surface
 -emphasis is on footwork, sharp angle, and straight line movement NO CURVES
 -variations include forward runs to each cone instead of backpedaling
 -include ball catches at a cone to include hand/eye training too
H.  STEPS/BLEACHER RUNS:  5 x 2 min intervals
  1.  Fast going up, slow coming down.  Hit every step.
    I.   COOL DOWN:
  1.  Jog ½ lap, walk 100m, Jog ½ lap
  2.  Stretch
**Try to include some ball catches during REST time in between exercises**
 

Warm Up: (walk 100m, skip 100m, jog 100m, run 100m) x2
Ankle push, lying hamstring, figure four, hip flexor

Striders 2 x 40m

Skips 2x40m

Shuffles 2x40
Carioca 2x40
Hops 2z20m
Lunge to hamstring stretch 2x20m 
Quad stretch 2x20m
Knee grab 2x20m
Hurdler march 2x20m
Crossover straight leg march 2x20m
Ladder drills
Hurdle hop drills