Get Past

The following is an exclusive excerpt from the book Developing Speed, published by Human Kinetics. All text and images provided by Human Kinetics.

Aim

To develop the ability to beat a defender and accelerate and to develop the ability to track an opponent’s movements forward while maintaining a defensive position.

Action

Two athletes perform the drill, one assuming an offensive role and the other a defensive role. A zone approximately 10 to 20 meters long and 15 to 20 meters wide is marked. The offensive player stands at one end of the marked area at cone 1, which is placed in the middle of that side of the area. The defensive athlete assumes an athletic position at cone 2, at the other end of the zone from the offensive athlete. The offensive athlete moves forward and tries to get to the opposite end of the zone without being tagged by the other athlete. This should require a change of direction followed by a rapid acceleration. The defensive athlete moves forward and adjusts her movements to try to tag the offensive athlete. Athletes should reverse roles on subsequent repetitions.

Coaching Points

• The defender decelerates to a jockeying position and adjusts this in response to the attacker’s movements.
• When changing direction, players use the cutting action described in the run and cut drill.
• Athletes accelerate immediately after the cut.

With Developing Speed, the National Strength and Conditioning Association (NSCA) has created the definitive resource for developing speed training programs that optimize athletic performance. Including assessments and the application of speed training to eight specific sports, this authoritative guide provides all the tools needed for maximizing speed. The book is available in bookstores everywhere, as well as online at the NSCA Store.