Side elbow bridge starting position lie on right side

SIDE ELBOW BRIDGE
Starting Position: Lie on right side with right elbow on the ground and the left hand on the hip.
Movement: Push hips up, making sure to keep the left shoulder hip and knee all in a straight line. Hold this
position for the desired time and then switch sides. Make sure to keep the core tight the entire time.

SPEED TRAINING
Keys to Speed
Stride Length: Best improved by increasing your force off the ground.
Stride Frequency: Time required to complete a stride.
Acceleration: A critical component of the game of football. Football players must react to certain stimulus,
accelerate to maximum speed, change directions, decelerate, reaccelerate, and maintain maximum speed. The
ability to respond to certain stimulus and to get the body moving from a pre-snap position or on the run.
Quickness: The body’s ability to perform specific movements in the shortest times possible.
Reaction Time: The ability to respond to a stimulus as fast as possible whether running or in a standing
still position.
Football Speed: Football is a game of short explosive bursts lasting on an average of 4-6 seconds. Players also
need to readjust in space, redirect to a different stimulus, all at different speed. This is football speed.
Speed Endurance: The ability to maintain true speed over a period of time. 1st quarter to 4th quarter.
Prevents you from slowing down late in the game or having the ability to sprint several times with little rest in
between.
Training outcomes will be:
 Repeated short sprints all at the same speed can be made with minimum rest. Maximum speed is reached
more quickly.
 Maximum speed is held for a longer distance before slowing occurs.
Training Variables That Affect Speed Improvement
Strength: Improvement in strength will improve force and power capability. Improvement in force and power
improve arm drive and knee drive of the ground, which will increase speed.
Flexibility: Increases in flexibility will help to improve the stride length and help to prevent injuries.
Power: Increase in power will improve start, reaction ability, and acceleration.
Conditioning: Increases in anaerobic conditioning will improve the speed endurance phase.
Speed Workouts
We will use three different work percentages when training for acceleration. 50% - A stride, slightly faster than
a jog.
75% - A high effort stride, with a noticeably faster pace than 50%. 90% - A very fast sprint, slightly slower than
a full sprint.

Speed Model
Every speed workout will consist of:
Hip mobility exercises: Done to further warm-up the body.
Speed Drills: To improve the mechanics and technique when you run.
Plyometrics: To apply an overload to the muscles with explosive speed strength and power as a goal.
Starts: Done to work on reaction time and explosion from a stand still position.
Acceleration Drills: The ability to reach maximum speed as fast as possible.