1. Developing Speed, Agility and QuicknessDeveloping Speed, Agility and Quickness
A hands on presentation for the novice teacher / coachA hands on presentation for the novice teacher / coach
Coach Mike NitkaCoach Mike Nitka MS, CSCS*D, FNSCA, RSCC*EMS, CSCS*D, FNSCA, RSCC*E

2. Presentation Goals
 Learn a basic program to build from
 When to teach SAQ in your PE class
 What to teach in an SAQ class
 How to incorporate SAQ into your after
school program
 Unify all PE/coaching staff with drills and
terminology

3. Muskego High School
 Southeast Wisconsin
 Outside Milwaukee
 1700 students D -1
 Fall sports
 FB, B&G VB, B-Soccer,
G-Swim, G-Tennis, G-Golf
 Winter sports
 B&G B-Ball, Wrestling,
B-Swim
 Spring sports
 B&G Track, Softball,
G-Soccer, B-Tennis, B-Golf
 Summer sports
 Baseball

4. Our Circuit Room
 15 pieces
 Push / Pull format
 Electric timer with
various preset
intervals

5. Our Aerobic / Anaerobic Area
 30 pieces
 Heart rate
monitors for each
student
 FIRST BEAT
 Flat screen TV

7. Our Strength / Power Area
 6 squat racks

8. Our Strength / Power Area
 6 platforms with bumpers

9. Our Strength / Power Area
 6 Olympic benches

10. Our Strength / Power Area
 2 sets of DB 3-120 lb
 6 adjustable benches

11. Muskego Physical Education
 I have taught Physical Education for 35 years
 We followed a very traditional P.E. curriculum
 Offered all team sports
 Offered recreational sports
 Our department also offers current trends
 Yoga / Pilates
 Walk-fit
 Dance
 At conferences I heard what others were doing:
 Improve fitness in athletes during class and after school
 Improve athletic performance in class and after school

12. Human Performance was developed
A daily 50 minute class for a semester
 Monday – Teach lifting technique
 Tuesday – Teach movement technique
 Wednesday – Teach lifting technique
 Thursday – Teach movement technique
 Friday – Teach lifting technique

13. Our after school program
 Is held Monday through Thursday
 From 2:40 – 4:00 (75-100 kids daily)
 Warm-up
 ***SAQ
 Train
 Flexibility
 So we teach the technique in class and train
them after school

14. Weeks 1 through 4
 If an after school speed / agility program is
combined with an after school strength program
 What type of speed / agility work should you do week 1-4?
NONE!
 Speed training at this time takes away from the recovery ability
for strength / power / muscle gains
 Do you want them strong or not?
 Do you want them powerful or not?
 Do you want them to develop muscle size or not?
 No speed / agility during the first four weeks !

15. Pre-testing during weeks 1-4?
 Why are you testing?
 What gets measured gets improved!
 Hand held versus electronic timing?
 Surfaces available for testing
 Inside options
 Outside options
 Who is doing the testing?
 An experienced coach paired with a novice coach and
average the two times

16. Volunteers please

17. A Basic Warm-up
 Drill # 1
 High knee run – focus on lifting the knees and arm mechanics.
 Drill # 2
 Butt kickers – focus on heels contacting the butt
 Drill # 3
 Forward lunge attempting to touch their elbow next to their in-step
 Drill # 4
 Over / Over – Under / Under
 Drill # 5
 Walking or skipping toe touches
 Drill # 6
 Build-ups – observe their running mechanics
 This drill leads you into our speed or agility workout

18. Basic Speed Drill Choices
Teach these during class weeks 1- 4
 Wall – legs and arms
 Falling build-ups (Gears)
 Position start & stop– 2
pt.
 Form start & stop– 3 pt.
 Flying 10’s,20’s,30’s
 Power skips (height)
 Power skips (distance)
 Harness routine
 Hurdle jumps – FW / Lateral

19. Begin Speed Drills
Week 5 - Monday and Wednesday
 Monday
 Build-ups – 2 reps
 Form starts (3-pt.) – 4
 Position starts (2-pt.) - 4
 Flying 10’s – 2
 Power skips (height) - 2
 Power skips (distance)-2
 Wednesday –add reps
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 10’s - 3
 Power skips (height) - 2
 Power skips (distance)-2

20. Speed Drills
Week 6 – Monday and Wednesday
 Monday – add reps
 Build-ups – 3 reps
 Form starts (3-pt.) – 4
 Position starts (2-pt.) - 4
 Flying 10’s – 3
 Power skips (height) - 2
 Power skips (distance)-2
 Wednesday –add reps
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 10’s - 4
 Power skips (height) - 3
 Power skips (distance)-3

21. Speed Drills
Week 7 – Monday and Wednesday
 Monday –new drills
 Build-ups - 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 *Flying 20’s - 2
 Power skips (height) - 2
 Power skips (distance)-2
 *Harness tow routine -1
 Wednesday –add reps
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) -4
 *Flying 20’s – 3
 Power skips (height) - 2
 Power skips (distance)-2
 *Harness tow routine - 2

22. Basic Agility Drill Choices
Teach these in class weeks 1- 4 as well
 Ladders if you have them
 FW over ankles with arms
 FW over knees with arms
 Lateral over ankles with arms
 Mini Hurdles
 Two in over and back
 FW / BW In & out
 2 foot lateral jumps
 Lines
 FW 2 foot skier jumps
 Right foot / left foot skier hops
 Three cone (L-drill)
 Four cones 5 yds. apart
 Sprint & cut-sprint & cut-
sprint & cut-sprint
 Sprint-shuffle-backpedal-
shuffle
 Backpedal-shuffle-sprint-
shuffle
 Pro-Agility

23. More Agility Drill Choices
Teach these in class weeks 1-4
 Sprint ladders (A through E)
 A.5-10-5, B.10-5-10, C.5-5-5, D.5-10-15,
E.15-10-5
 Lateral shuffle or side run ladders (A through E)
 A. 5-10-5, B.10-5-10, C.5-5-5, D.5-10-15, E.15-10-5
 Backpedal / Backward run ladder (A through E)
 A.5-10-5, B.10-5-10, C.5-5-5, D.5-10-15,
E.15-10-5

24. Begin Agility Drills
Week 7 – Tuesday and Thursday
 Tuesday
 Ladder – 3 reps
 Mini-Hurdle – 3
 In and out
 Line jump – 4
 Pro-Agility - 4
 Three-Cone – 4
 2 right, 2 left
 Sprint ladder – 4
 A.1, B.1, C.1, D.1
 Thursday
 Ladder – 3 reps
 Mini-Hurdle – 3
 In and out
 Line jump - 4
 Pro-Agility - 2
 Three-Cone – 4
 2 right, 2 left
 Sprint ladder – 2
 A.1, B.1

25. Speed Drills
Week 8 – Monday and Wednesday
 Monday
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 20’s - 2
 Power skips (height) - 2
 Power skips (distance)-2
 Harness routine - 2
 Wednesday
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) – 4
 Flying 20’s - 4
 Power skips (height) - 3
 Power skips (distance)-3
 Harness routine - 2

26. Agility Drills
Week 8 – Tuesday and Thursday
 Tuesday
 Ladder – 3 reps
 Mini-Hurdle - 3
 Line jump – 4
 Pro-Agility - 4
 Three-Cone – 6
 3 Right, 3 Left
 Sprint ladder – 8
 A.2, B.2, C.2, D.2
 Thursday
 Ladder – 3 reps
 Mini-Hurdle - 3
 Line jump - 4
 Pro-Agility - 3
 Three-Cone – 4
 2 Right, 2 Left
 Sprint ladder – 4
 A.1, B.1, D.1, E.1

27. Speed Drills
Week 9 – Monday and Wednesday
 Monday New drills
 Build-ups - 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 *Flying 30’s - 2
 *Hurdle Hops - 2
 Harness routine - 2
 Wednesday
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 *Flying 30’s - 3
 *Hurdle Hops - 4
 Harness routine - 6

28. Agility Drills
Week 9 – Tuesday and Thursday
 Tuesday
 Ladder – 3 reps
 Mini-Hurdle – 3
 Over and back
 Line jump - 4
 Pro-Agility - 4
 Four cone - 4
 Sprint ladder – 2
 D.1, E.1
 Shuffle ladder – 2
 A.1, B.1
 Backpedal ladder – 2
 A.1, B.1
 Thursday
 Ladder – 3 reps
 Mini-Hurdle – 3
 Over and back
 Line jump - 4
 Pro-Agility – 2
 Four cone - 4
 Sprint ladder – 2
 A.1, B.1
 Shuffle ladder -2
 C.1, D.1
 Backpedal ladder -2
 D.1, E.1

29. Speed Drills
Week 10 – Monday and Wednesday
 Monday
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 30’s - 2
 Hurdle Hops - 3
 Harness routine - 2
 Wednesday –add reps
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 30’s - 4
 Hurdle Hops - 4
 Harness routine - 3

30. Agility Drills
Week 10 – Tuesday and Thursday
 Tuesday
 Ladder – 3 reps
 Mini-Hurdle – 3
 Lateral two foot jumps
 Line jump – 4
 Four cone – 6
 3 Right, 3 Left
 Sprint ladder – 5
 A.1, B.1, C.1, D.1, E.1
 Shuffle ladder – 3
 A.1, D.1, E.1
 Backpedal ladder – 3
 A.1, D.1, E.1
 Thursday
 Ladder – 3 reps
 Mini-Hurdle – 3
 Lateral two foot jumps
 Line jump – 4
 Four cone – 4
 2 Right, 2 Left
 Sprint ladder – 2
 D.1, E.1
 Shuffle ladder – 4
 A.2, B.2
 Backpedal ladder – 4
 A.2, B.2

31. Speed Drills
Week 11 – Monday and Wednesday
 Monday
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 30’s - 3
 Hurdle Hops - 3
 Harness routine - 2
 Wednesday – add reps
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 30’s - 4
 Hurdle Hops - 4
 Harness routine - 3

32. Agility Drills
Week 11 – Tuesday and Thursday
 Tuesday
 Ladder – 3 reps
 Mini-Hurdle – 3
 In and out
 Line jumps - 4
 Three cone - 6
 Four cone – 6
 Sprint ladder – 2
 A.1, B.1
 Backpedal ladder -2
 D.1, E.1
 Thursday
 Ladder – 3 reps
 Mini-Hurdle – 3
 In and out
 Line jumps - 4
 Three cone - 4
 Four cone - 4
 Sprint ladder – 3
 A.1, C.1, D.1
 Backpedal ladder – 3
 A.1, B.1, C.1

33. Speed Drills
Week 12 – Monday and Wednesday
 Monday
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 30’s - 4
 Hurdle Hops - 3
 Harness routine - 2
 Wednesday – add reps
 Build-ups – 4 reps
 Form starts (3-pt.) - 4
 Position starts (2-pt.) - 4
 Flying 30’s - 4
 Hurdle Hops - 4
 Harness routine - 4

34. Agility Drills
Week 12 – Tuesday and Thursday
 Tuesday
 Ladder – 3 reps
 Mini-Hurdle – 3
 In and out
 Line jumps – 4
 Pro-Agility - 4
 Three cone - 4
 Sprint ladder – 1 each
 A.1, B.1, C.1, D.1, E.1
 Backpedal ladder – 1 each
 A.2, D.2, C.1
 Thursday
 Ladder – 3 reps
 Mini-Hurdle – 3
 In and out
 Line jumps - 4
 Pro-Agility - 3
 Four cone - 4
 Sprint ladder – 1 each
 A.1, B.1, D.1, E.1
 Backpedal ladder – 1 each
 A.1, B.1, C.1

35. Post-Test Week 13
 Same surface as pre-test
 Same coaches at each station
 Same timing device
 Hand held
 Electronic
 Compare results
 Any obvious individual or team
 Weaknesses
 Strengths

36. Coach Nitka
 Joined the NSCA in 1988
 Past chairman of the NSCA High School SIG
 Column editor Strength & Conditioning Journal
 Long time member of the NSCA conference
committee
 Strength & Conditioning Coach of the Year 1994
 Twice elected to the NSCA Board of Directors
 Represented the NSCA in Canada, China and
Australia

37. Thank YouThank You
Coach Mike Nitka MS, CSCS*D, RSCC*E, FNSCACoach Mike Nitka MS, CSCS*D, RSCC*E, FNSCA
mike.nitka@muskegonorway.orgmike.nitka@muskegonorway.org