2024 SPEED & AGILITY CAMP

Join Bianca Knight as she hosts her inaugural Speed & Agility Camp June 28^th & June 29^th at Jackson State University. This will also include a workout manual, a college preparation workshop, and clearing house information.

Here are the details for the camp:

What to bring:

Sneakers for Warm Up
Track Spikes if Track Athlete
Cleats (Soccer, Football, Baseball, Softball)
Water Bottle

Day 1: Fundamentals of Speed Training for Elementary Aged Children (5-12) and Football/Soccer Players (all ages)

8:00 AM - 8:30 AM: Registration and Welcome

Welcome Speech
Overview of clinic schedule
Introduction to coaches and staff

8:30 AM - 9:00 AM: Warm-Up and Dynamic Stretching

General warm-up exercises
Dynamic stretching routines specific to speed training

9:00 AM - 10:30 AM: Speed Mechanics and Drills

Introduction to speed mechanics (stride length, stride frequency, proper posture
Drills to enhance acceleration and top-end speed (A-skips, B-skips, high knees, butt kicks)

10:30 AM - 10:45 AM: Transition

10:45 AM - 12:00 PM: Sport-Specific Speed Training

Break into groups based on event
Specific drills and techniques relevant to each sport

12:00 PM - 1:00 PM: Lunch Break and Wrap up for Elementary Kids

1:00 PM - 2:30 PM: Strength and Conditioning for Speed

Introduction to strength training exercises that support speed development (squats, deadlifts, lunges)
Core stability exercises
Plyometric exercises to improve explosive power

2:30 PM - 2:45 PM: Transition

2:45 PM - 4:00 PM: Recovery Techniques and Injury Prevention

- Importance of recovery in speed development
Techniques such as foam rolling, stretching, and proper hydration
Injury prevention tips specific to high-speed sports

4:00 PM - 4:30 PM: Q&A Session and Wrap-Up

Open floor for athletes to ask questions

Day 2: Advanced Speed Development and College Preparation
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8:00 AM - 8:30 AM: Warm-Up and Mobility Work

General warm-up exercises
Mobility drills to enhance flexibility and prevent injuries

8:30 AM - 10:00 AM: Advanced Speed Techniques**

Techniques for improving reaction time and starting speed
Resisted sprints (using sleds, resistance bands)
Assisted sprints (using bungees, downhill sprints)

10:00 AM - 10:15 AM: Transition

10:15 AM - 11:45 AM: Speed Endurance Training

Drills to improve speed endurance (interval training, tempo runs)
Strategies for maintaining speed throughout the game/race

11:45 AM - 12:45 PM: Lunch Break

12:45 PM - 2:00 PM: Speed and Agility Work

Fun, competitive games that incorporate speed and agility drills
Relay races, shuttle runs, cone drills

2:00 PM - 2:15 PM: Break

2:15 PM - 3:15 PM: College Preparation Workshop

Importance of academic and athletic balance
Steps to ensure proper accreditation and eligibility for college sports
How to build a strong athletic resume and highlight video

3:15 PM - 4:00 PM: Clearing House Information

A talk from a college coach
Insights into the recruiting process and what coaches look for

4:00 PM - 4:30 PM: Final Q&A and Closing Remarks

Open floor for final questions
Recap of the clinic’s highlights
Motivational send-off and encouragement for continued development

4:30 PM: Certificate Distribution and Photos- Group and individual photos

For any questions, please send an email to bianca@bkfgives.org.

2024 SPEED & AGILITY CAMP

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