SKILL-PATTERN RUNNING FOR SPEED & CONDITIONING.

What would you recommend for quarterbacks in need of extra work on conditioning, speed, and quickness?

--Shawn Hamilton, Asst. Track Coach, The Woodlands (TX) H.S.

Refer to our September Power Line for tips on speed training. Position-specific speed and quickness drills are the keys. At some point in practice, every player would be required to perform--at game tempo--the exact skills he will be called upon to execute in a game.

Skill-pattern running (SPR) is the term we use for preparing the player for his generic movement patterns.

For example, a receiver can run just so many pass routes (skill patterns) regardless of the offensive philosophy. Basic routes include: the down and in, down and out, post, flag, slant, hook, etc.

The routes run by the wide-outs will dictate the precise skill patterns used by the defensive back to cover him.

The best way for a receiver to improve his speed and quickness is by running precise pass routes in full gear in practice.

SPR is the next best option. It actually can be implemented any time during the year. We use it during the two weeks preceding summer camp.

We also use it in our rehabilitation program. If an injured player had been sidelined for any length of time, we will use SPR as one of the final checkpoints before allowing him to return to practice.

During the season, we will also use SPR as a conditioning tool with some of our backup players.

You cannot match the specific neurological, muscular, and overall conditioning demands of a 10-play drive during a game until you actually do it.

Skilled pattern running is the next best activity. It is an "attempt" to duplicate some of the position-specific activity patterns (not the exact skills) you perform on the field. SPR facilitates the transition from running in a straight line (while conditioning) to changing direction while performing the specific physical tasks of any given position.

Two significant benefits can be obtained by using skilled pattern running:

1. The athlete begins to familiarize the neuromuscular system with the position-specific movement patterns used during competition. Instead of practicing to run fast in a straight line, he can improve his quickness and speed by employing the movement patterns used to play his position.

2. It can be used as a conditioning tool for the heart and lungs as well as the muscular system.

Skill Pattern Running

Equipment used: open field or gym

Exercise duration: timed used to complete one pattern

Rest interval: time used to jog back to the starting position

Number of patterns in a set: 10

Number of sets performed: 3-5

Rest between sets: 11/2 - 21/2 minutes

Each position coach provides us with specific skill patterns used by his players. We select 10 of these patterns to form a set. Each is numbered 1 through 10, and we substitute patterns and alter the sequence to add variety.

We place the pattern sequence and a brief description of each pattern on a small sheet of paper and laminate it. This enables the player to carry the information anywhere he chooses.

We also make sure our athletes are warmed up and ready to perform the workout at game speed.

Execution

From a designated starting point, we have the athlete perform the first skill pattern all out, emphasizing game tempo and technique. Upon completion of the first pattern, the athlete must jog slowly back to the starting point.

He must then immediately perform the second skill pattern and again jog back to the starting point. He continues this process through all 10 skill patterns.

That completes the first set of SPR's. The athlete's current fitness will determine how many more to do and how long to rest between sets.

We usually want him to do 3 to 5 sets, with a minimum of 11/2 to a maximum 21/2 minutes rest in between sets.

The skill patterns can be run individually or with a partner. Athlete 1 will run all 10 patterns in a row, with Athlete 2 announcing each pattern as 1 jogs back to the starting point. Upon completion of the 10 patterns, the two athletes will switch positions.

As an alternative, several players may run all the patterns in succession.

The accompanying diagrams show the skill pattern trees we use for our QBs, wide receivers, and defensive backs. The patterns and terminology are specific to the demands of our offensive and defensive schemes.

Coaches can use their own pattern trees and terminology, of course. The only better way to develop specific sport speed and quickness is by actually playing the game.

May the Power Be With You!