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Florida State's "Never Look Back" Tom Shaw, FSU Speed and Conditioning Coach -You can Gain Speed, just as you can gain strength in the gym. NINE Training Principles #1) Movement Warm-up (20 - 30 yards) 1) Front Jog & Back ward Jog 2) Change direction (Zig Zag) Forward & Backward 3) Skipping without a rope Forward & Backward 4) 50 metre walk with arm swing (on toes) Forward & Backward 5) 3 step pick ups Forward & Backward -(go 3 steps, touch ground, alternate hand each time) 6) Strides Forward & Backward 7) Step Overs -Facing both ways there and back 8) Shuffle with arm Swing (Facing Both ways) 9) Take Offs 10) Easy Jog (relax) #2) Flexibility 1) Static Flexibility (on own and with partner) 2) Dynamic Flexibility ie) Calf raises, side leg swings #3) Running Drills 1) Arm action in seated position 2) High Knees - heel over knee 3) Knee Hugs - Walking (keep chest up) 4) Skipping Knee Hugs 5) Carioca Step-Overs 6) Shake & Bake (feet as fast as possible - Upper body relaxed) 7) Fast feet & Arms 8) Line the heels 9) Skips for height & Distance 10) Tapioca (2 inch steps, quick hips) 11) Trail leg (walking) #4) Sand Drills 1) Ankle Snaps 2) Ankle hops 3) High Knees 4) Line the heels 5) Shake & Bake 6) Fast Feet & arms 7) Skip for height & distance 8) Ankles in (move slowly) 9) Ankles out 10) Bounds (single leg) 11) Frog hops 12) Builds (slow to fast) 13) Lateral jumps 14) Buckleys (Zig Zag) 15) Slalom Skier 16) Speed bounds 17) Sand Sprints #5) Stride length & Stride Frequency -Increasing both is only way to increase speed -Need to see which one to focus on 1) Newspaper drills a) | | | | | | | | | | | | | | | | Tight Widens #6) Resistance Training 1) Bungie Pull 2) Buckley Bungies 3) Chutes (release after 20 yards) 4) Rope Pull 5) Solo Sled 6) Solo Sled with partner on 7) Uphill Running #7) Assistance Training 1) Pulleys R-----------R --> 2) Bungie Tow 3) Stationery Bike 4) Treadmill 5) Downhill Running #8) Plyometrics 1) Ankle Flexor Hops (toes out) 2) Ankle Flexor Hops (toes in) 3) Crunch Hops 4) Squat Jumps 5) Speed Bounds 6) Spring Extensions 7) Stadium steps walking 8) Stadium steps double leg ankle hops 9) Stadium steps double leg declining hops 10) Split Jumps 11) Alternating Single leg hops 12) Alternating Single leg bounds 13) Single leg bench hops 14) Lateral jump and spring (on cue) 15) Lunges 16) Bent Knee Lunge Hops 17) Run Run Bound 18) Horizontal Cone hops 19) Forward and Back Cone hops 20) Stadiums with weight 21) Stadiums two leg hops with weight 22) Step over and sprint 23) Box Hurdle hops 24) Bungie Incline hops 25) Bungie Decline hops 26) Ball Drills a) Two hand over head b) Step and throw c) Hammer throws d) Twists (high, low) e) Leg Throws f) Partner ball sit-ups #9) Weight Training -Need knowledge of muscles to train 1) Power Cleans 2) Clean & Jerk *** 3) Weight arm action 4) Step ups 5) Quick Squats (30 Seconds) 6) Close grip chin ups 7) Wide grip chin ups 8) Leg extensions 9) Leg Curls 10) Hip extensions 11) Drive Knee 12) Hip adduction 13) Dips 14) Push ups 15) Lunges 16) Single Leg Squats PERFORMANCE REQUIREMENTS #1-5 Daily #6-9 One of each each day (1 every fourth day) RUNNING MECHANICS Drive phase Recovery phase Support phase

I came across some of Coach Shaw's tips online and ended up contacting him. Through several conversations and emails he sent me anything I wanted to know. He is a good guy and was very willing to help with anything I needed. I tried to upload one of his workout plans on here for you guys to see, but the attachment was to big.

He is a smart kid. A very hard worker also.

http://www.tricities.com/sports/article_af7804c0-39e6-11e2-b35c-001a4bcf6878.html

We could have a Honaker vs GW title game though......and then Battle in the D2 game. I'll take 3 out of the 4 spots in Salem. lol

I got into this a few years ago. I recieved very good advice from 2 speed coaches. The first is Tom Shaw, who was a speed coach at Florida State, the Strength and Conditioning coach for the NE Patriots and now trains many athletes from the NFL all the way down to pop warner. He has a website up and running now (http://www.coachtomshaw.com). The 2nd is a strength and conditioning coach at Cincinnati, Dave Lawson. I'm not sure if anyone noticed, but our speed at JSB improved alot over the past few years. Ryan Witten was really big into this also and helped with the speed improvements. Coach Wright came in and worked on technique such as keeping your elbows tucked when running, little things like that can take time off your 40. I have a whole bunch of workout plans and exercises for speed training from Cincy and FSU. It is a fact though.....speed can be improved just as strength. Most coaches in our area just dont work on it.

Thomas is gone also for Chiswell right? Even with that, they have alot of size and will be a very tough out in D1.

They still had 3 minutes. It was 1st down - Incomplete pass, 2nd down- Run 3rd down- Intentional grounding. Battle's defense plays bend but dont break. They make teams drive the field if they're going to score. They rarely give up big plays and the intentional grounding was just to much for Fort Chiswell to overcome.

In 2 years...come back to this post. Logan Honaker of John Battle will be the best QB in the area if they can build a line around him. He missed his freshman year last season with an injury and has rotated in at QB this entire season. Smart kid, always won on every level, big arm, accurate and has speed. If he stays healthy, he's got a shot to play at the next level. JSB will be solid next year. They lose 3 starting lineman, Brent Tipton and Cody Rogers. BUT, they return Honaker, Harlow, Chapman, Matney, Clark at the skill positions. They will have plenty of speed/power. It's just a matter of how they'll replace those 3 lineman. Tackle/DE Trey Jones will be tough to replace. He's a SR with a 4.0 GPA taking all honors classes....benches 365lbs and can move. He's made all of the calls on the LOS since his sophmore year. They have a few kids coming up if they'll hit the weightroom hard this offseason. I dont think that'll be a problem after all of the success they've had this year. I Dont know if they can have another 9-1 type of year next season, but I wouldnt expect less than 7-3 .

They should fire the AD also....for expecting that mess to be fixed in 2 years. Anyone taking over that mess should get atleast 5 years. It'll never be fixed if the keep firing coaches every 2 years.

Agree 100% with that. There are plenty of qualified black coaches......but if it doesnt work out, there is no good way to end it without subjectiong the university to these types of claims. If it's not the coach making statements, you've got the Stephen A Smith's of the world ready to jump in at a moments notice. Embree's headcoaching career is officially over after this....he'll be lucky to even land a job as a coordinator. Should have just stayed quiet and moved on. Everyone knows that Colorado football wasn't a 2 year fix.....that program is a total mess.

End...inside the wing. It's a designed play incase of a bad snap. We worked on it while I coaching there last year, but never was put in the situation to use it. With a bad snap, "Fire, Fire, Fire" is called. Wing goes to corner of the endzone, TE goes on an out route down the goal line. Backside TE comes on a post and Backside wing drags across about 2 yards deep into the endzone. The only thing that didnt go as practices is that the Holder is the one to throw the football. In this case, the kicker Adam Jones had a cool head, and made the throw. Something that he's never been asked to do in practice.

Done

Essex has a very solid passing game and likes to spread the field. Looks like the halfback is solid also. I believe Battle can control the ball though. If JSB can sustain long drives they have a good chance in this one.....One thing is for sure...You cant keep punting the ball back to this bunch. http://www.hudl.com/team/36070/#highlights/17874818

ND cant beat Bama....it just wont happen. That offense will get shut down. BUT! ND can beat UGA. If UGA somehow could upset Bama, ND IMO would win the national championship. UGA is up and down. Sometimes the offense shows up, sometimes it doesnt. Sometimes the Defense dont even show up. You never know what you're going to get out of them.

Yes....travel to Essex. I know what the paper has done...I'm talking more on a regional/state level though. When people start talking about best coaches....he should be on that list.

Doesnt get the repect he deserves IMO. He may be the best in-game coach in SWVA. Last night, Fort Chiswell was giving Battle alot of trouble with their size. Wright quickly adjusted and started running wide...started throwing bubble screens, and using QB waggles. These plays werent very successful in terms of yardage.....but that wasnt the primary goal. Even though the result was alot of 3 and outs in the 1st half..... He was making Fort Chiswell's big lineman run sideline to sideline. By the time the 4th Quarter rolled around, Battle was running the ball between the tackles for 4 and 5 yards a clip....... That size advantage of the pioneers quickly turned into a huge disadvantage. They were wore out.

http://www2.wsls.com/sports/2012/nov/23/john-battle-at-fort-chiswell-12544-vi-43834/

Here is a quote from Brent Tipton that sums up last night, this entire season....and the type of kids playing for John Battle. For anyone who doesnt know..... Battle had a bad snap on the game tieing PAT attempt with under 3 minutes to play last night...... the kicker picked the ball up and found an open reciever for the go ahead 2 pt conversion. “God looked after us on that play,†said Tipton, the holder, who admitted he was “scared to death†after the snap sailed through his fingers. “It’s not supposed to happen like that. God has a plan for everything and I think something special is happening right now.â€

JSB gutted it out tonight after 2 key losses. They lost start runningback / DB Cody Rogers after he reinjured the ankle that kept him sidelined vs Honaker. They also lost starting WR and the 3rd DB in the rotation Travis Clark with a concussion. Both of them are doubtful for next week so people will have to step up. Defense is the key here because Rogers is a starting Corner and Clark was the 3rd Corner and subbed in on both sides of the field. Tonight Matthew McMurray stepped into a corner position he hadnt played all season and played great. Great game tonight at the Fort. Congrats to Fort Chiswell on a great season.

Thanks for the info

Guys, I've been there once...but for the life of me, I cant remember if it's at the high school or middle school? Anyone know?

Information that most wont know. With Coach Wright and Coach James being close friends, Battle and Fort Chiswell has seen alot of each other the past 2 seasons. Last year we played them 5 times over the summer in 7 on 7's. We also played them in a jamboree in Ashe County NC and then played them in a benefit game up at Fort Chiswell. This past summer, they once again played multiple 7 on 7's against each other and then played a benefit game once again. During the benefit game this year, the starters tied 14-14 and the pioneers B-team scored 1 TD late to give the Pioneers the win. You cant put much stock into that game though because it was as close to being scripted as you'll find in a benefit game. These coaches talk 3-4 times a week and knew exactly what the other would be working on. These kids have seen each other over 12 times in the past 2 seasons though...they know each other very well. It'll be a very hard fought ball game tonight between 2 teams that respect each other.

http://www.tricities.com/sports/article_7a38f732-339d-11e2-8cb1-001a4bcf6878.html

http://www.tricities.com/sports/article_f49c7940-339d-11e2-894a-001a4bcf6878.html