First let me apologize if this isn't something that is appropriate to ask for here and for the length of this post. I need help creating a training plan/outline for a speed/sprint camp focused on improving football players linear speed and their 40 time. I stumbled across your message board while researching Feed the Cats (not sure I trust it or the coach). So I thought I would ask a group of people who are way more knowledgeable about speed training/sprinting programs/training plans than me that have no agenda and aren't only about money (I don't mind paying for good training but I don't even know what I don't know at this point).
My son's HS football team has a lot of speed and he is on the bubble to play varsity this year. My son is 15 and going into the 10th grade. My son plays S/CB and X/Slot Receiver and his buddy (who is also 15) is a lineman. With so much speed on the team and seeing my son struggle with his 40 time we got together and I helped him and one of his buddies cut significant time off their 40's this summer. My son went from a 5.2 in April to a 4.96 and his buddy went from a 6.8 last football season to a 6.0. I have no background in track and spent 26 years in the Army so most of my time was spent on mission focused training and trying to lower my 2 mile run. I realized I made mistakes in my training plan after doing more research on how to train for speed through YouTube, two friends who ran track for Marshall University, and a few other online sources. I was training myself on how to teach as we trained through the summer. I am also a volunteer Assistant Junior High Football, Wrestling Coach, and teach Jiu-Jitsu/Boxing/MMA.
The training plan I used consisted of speed training on Monday Wednesday and Friday. The warm ups were the same warm ups they use during football practice/games. Generally speaking this was our plan: Monday we did 10 max effort 40's Wednesday's we did 10 max effort 60's and Friday we worked on our starting position and acceleration phase with alternating Friday's with 10 max effort starts for 20 yards and 10 max effort uphill high knees drill. We rested to full recovery after each rep on each day, I'd say 4 minutes between reps if I had to guess but we measured it more by when we caught our breath back from the last rep. My typical Army thought process is that if you want to be good at something you have to do it a lot. I think we did too much and possibly should have waited 5 minutes between reps for ATP recovery but that is based on some of the videos from "experts in the field" even though I have no idea if they are experts or if what they are saying is true.
What went right? Well they made significant progress but I think it was almost entirely from improving their start/acceleration phase. They have absolutely no concept on how to start. I watch some videos of guys prepping for the NFL combine, listened/watched to some videos with Michael Johnson talking & demonstrating on how they help players prepping for the combine, and used the method they used for their 40 start position.
What went wrong? I don't really know. The training possibly hit a point of diminishing returns do to the number of max effort reps base on some "experts". I didn't know how to assess how they were doing and didn't time or record them. We just showed up and worked hard. I even ran 40's and uphill high knees with them, I'm old, I suck, and I'm slow but they liked that I ran with them.
Camp/Sprint program supplemental information: I have a friend who has a masters degree in some type of athletic performance and was on Marshall Football's strength and conditioning staff for a few years. He has his own athletic performance coach business and focuses on strength training, plyometrics, and general athletic performance training.
I am going to focus strictly on sprinting and coordinate with him for the training areas he specializes in. There is no one else more qualified or willing to provide the training whether they are more qualified or not. The High School doesn't have a track or a track program to speak of. Volunteerism seems to be suffering a slow death in our country now a days. I am contemplating making the program a non-profit and provide the training for free or at a reasonable price depending on how much money I spend on setting up the business and on equipment.
Camp Focus: The main focus with be on providing training that improves 40 yard dash times to Middle School/Junior High aged kids who play Football. We will accept kids from any sport and young men and women who play high school sports. We hope to help improve the local high school programs by focusing on speed training at a much earlier age.
Education/Credentials: Can you suggest a certification that will help provide training and is respected?
Thanks,
Coach Horton