Sometimes you need to get your athletes out of their comfort zone. Here is a quick lower body finishing drill that will certainly challenge your athletes.

In the video clip below Brian Neal of ONEighty Athletics demonstrates a great finishing drill that will definitely get your heart rate up.  This is a great drill that can be used with a large group. It can be done anywhere and without any special equipment.

Here is the sequence of drills:

1. Two feet side to side – x30 seconds
2. Alternate forward/backward lunges- x30 seconds
3. Step taps = x30seconds
4. Body weight squats – x30 seconds

The goal is to get as many repetitions in as possible during each 30-second segment. There should be no rest between exercises. This should be a continuous 2-minute drill, that will definitely require your athletes to push through the urge to stop.

ONEighty Athletics offers a free Ultimate Speed Training Blueprint. Click the link to get your copy

The YouTube video below has audio, so please make sure that your volume is turned up. Note that some schools block access to YouTube.

 

While agility drills are a part of any effective strength and conditioning program, not all agility drills are created equally.

In this video clip Michael Cano of ONEighty Athletics demonstrates an example of what he calls an “Execution Agility Drill”. In sports players must be able to do more that just move and change directions effectively. The must be able to do that while Thinking,Reacting and Competing.

The drill below gives you the opportunity to train all of the above. This drill would be easy to use when training large groups. It is easy to set up and you can quickly get a large number of athletes several repetitions.

The YouTube video below has audio, so please make sure that your volume is turned up and that you have access to the site. Note that some schools block access to YouTube.

Coach Cano has developed several programs that can help you improve your athletes. Some of them he even offers for free. By clicking this link: Ultimate Speed Training Blueprint you can get a free copy of this eBook.  This is a great opportunity to add another tool to your coaching toolbox.

Can we make athletes faster? Of course we can. We need to develop strength and technique to build speed. Here are three simple drills that will absolutely increase an athlete’s speed.

In the video below Michael Cano of ONEighty Athletics shows you how to teach three critical speed development drills. While many of you may already use these drills, you may find Coach Cano’s coaching points helpful in working with your athletes.

Speed Development Drills:

1. Seated Arm Action
2. Claw Drill
3. Wall Drills

Also Coach Cano offers a Free Speed Development Blueprint. Just click the link for access to your copy.

The YouTube video below has audio, so please make sure that your volume is turned up. Note that some schools block access to YouTube. If you are having trouble viewing the video in a school setting, please contact your network administrator.

Athletes must not only train in order to increase their top end speed, but to be able to maintain that speed for the duration of their competition.

This post is provided courtesy of ONEighty Athletics

By Michael Cano,

I wanted to give you an example of how we conditioning our Team’s this summer with 53’s. SPEED ENDURANCE.

The goal to maintain true speed over a period of time, 1st quarter to 4th quarter. This workout prevents you from slowing down late in the game or having the ability to sprint several times with little rest in between. The goal is to build-up a maintenance of speed for a period of time.

This teams first conditioning day consisted of 2 sets of 5 reps. 10 total reps
-30 seconds rest between reps
-1:30 rest between sets
-Focused on details: Right foot behind the line, left hand by the face
Skill Position players – less than .07
Big – less than .08
Lineman . – less than 10
I hope you take this drill and add it to your summer training!

Below is a video of the team doing this drill. Upon completion of the 53’s Coach Cano takes the athletes through some static stretching.

The YouTube video has audio, so please make sure that your volume is turned up and that you have access to the site. Note that some schools block access to YouTube.

 

Click here for a free copy of ONEighty Ahtletics’ Speed Program Blueprint

Here are six simple tips/drills to help you get your athletes FASTER.

In the video below Michael Cano from ONEighty Athletics, shows you drills from each of the six key components of his get FASTER program.

The six key areas to focus on in order to increase speed are as follows:

F – Foward Lean
A – Arm Action
S – Shin Angle
T – Thigh Pop
E – Elevate
R – Recovery

In addition to the drills in this video you can get a free download complete with coaching cues and drills by click here. Speed Cheat Sheet

The YouTube video below has sound so please make sure that your volume is turned up and that you have access to the site.

Note that some schools block access to YouTube