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Parisi Speed SchoolBill Parisi

Active Participation / Active Conditioning for Football

Everyday Drills for Speed at Practice

Deceleration is the KEY!!! ( Coaches must teach their players to be able to decelerate the proper way) The best athletes can accelerate anddecelerate..

Dynamic Active Warm Up (10-15 mins.)

1. Seal Jump (Same as jumping jacks accept the arms dont go higher then shoulder width)

2. Wide Outs (like the side shuffle but slow, move in one direction and then theother. Feet will slide but make sure hip level doesnt change)

3. Gate Swings (Open and close the knees)

4. Backward Cycle ( While moving backwards, keep chest up, Forward lean. Heelsto butt. Kick backwards as far as possible)

5. Side shuffle ( The normal shuffle. Dont click heels..Hip level must never change)

6. Skipping (Like the bound. Explode knee up to the chest and opposite arm is up.Elbows are tight to the body.)

7. Walking Lounges ( 2 kinds---1. Lateral movement sideways. 2. Forward loungelike the ones done in the weight room.)

8. Hip Thrusts ( 2 kinds--- 1. Lying on you back, thrusts hips in an upwarddirection.. 2. Do the same movement but on one leg.

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9. Fire Hydrants ( On all fours open leg like a dog is peeing on a fire hydrant 10times both leg. Then switch to driving knee from hip to armpit and back..like

back kicks..This is similar to the warm-up for the BFS workout.

10. Side leg Raises (1 st lying on side kick up top leg..do both legs then lay on your

back kick your legs upnext called Cobras lay on your stomach and curl your legand twist towards the other leg but keep shoulders square.

11. Groin ( On all fours like a crab. Drive the leg outside the same-planted hand.Quickly and switch legs every time.

12. Pogo Stick ( Two kinds 1 st..Knees must be locked and bounce quickly on the balls of your feet (Speed is the key) 2 ndKnees locked try for height..as high asthey can go..