1. By: Jordan Weger

2. Speed training is a combination of slow and fast running. When you have reached your starting point after running around the track you want to begin a leisurely jog around the track. This entire procedure should be done about three times per week. Never do speed training two days in a row because the muscles won't have a chance to recover from this strenuous activity. After you have been doing your speed training for about two months you may want to change up. You can increase the number of laps to 10. Speed training helps your endurance and it helps you maintain a higher level of speed throughout a race. Speed training can be done on a hill.

3. Sprints of 10-15 yards. Lunges Walk on heel Walk on toes Ankle flips Butt kicks

4. Fast Twitch -Because fast twitch fibers use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force. Slow twitch-The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours. Muscle Fiber Concept-an elongated contractile cell that forms the muscles of the body

5.  Sprint five yards to first cone; breakdown and backpedal to start  Plant at start and sprint 10 yards to second cone  Breakdown and backpedal to start  Plant at start and sprint five yards to first cone; breakdown and backpedal to start  Sprint to first cone; breakdown  Rotate so you face toward square; shuffle to next cone  Rotate outward and backpedal to next cone  Rotate to face away from square; shuffle through finish  Repeat in opposite direction

6.  Agility is the ability to move and change direction and position of the body quickly and effectively while under control.

7. Figured Runs T-Drill Sprint Lateral Shuffles Box Shoes 5 count ladder drill Suicides Ali shuffle

8. 1.Cone Drills Zigzags Shuffle 2.T-drill Forward Backward 3.Line Drill Sprint Suicides Side Shuffle 4.Ladder Drill 2 foot jump Weave Drill One foot in one foot out

9. Power training is the training of using heavy weights and low reps.

10. Plyometrics Depth Jumps Multiple Jumps Marches Lateral Jumps Core- Broomstick Twist Medicine Ball Twist Olympic Weight Lifting Front Squat Jump Shrug Hang Cleans Push Press Behind neck squats Romaine Dead lift

11. Monday: 1. Bent Over Barbell Rows 2. Power Cleans 3. Dead lifts Tuesday: Rest Wednesday: 1. Squats 2. Calf Raises 3. Seated Press Behind Neck Thursday: Rest Friday: 1. Bench Press 2. Barbell Curls 3. Dips

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