Speed, Agility and Quickness Training for Kids - Arm Swings by Mike Jackson

Chapter 1: Dynamic Warm-Ups
1

Introduction to Dynamic Warm-Ups
2

Warm-Up Movement Drill
3

Straight Leg Soldier Kick
4

6 Essential Dynamic Stretches
5

Spiderman
Chapter 2: Speed
6

Introduction to Speed
Lesson 7:
Arm Swings
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- Arm Swings
  Keep hands relaxed - don't squeeze a fist or flatten the hands - and use big arm swings.
  Keep arms bent at 90 degrees - don't axe the hands down.
  Swing hands from 'eye socket to hip pocket.'
  Pull elbows back - don't push forward.
  Keep head high, chin up, and chest out.
  Lift knees to waist.
  Reach toes out - like a series of front kicks, while swinging the arms.
  Add a skip to increase and isolate the reach (this is also a plyometric exercise and will make athletes more powerful in addition to making their form more efficient).
  When athletes become more proficient, advance to a power skip as high as the athlete can jump.
  Add all the moves together in an aggregated stride-out. Don't go at full speed, concentrate on the running form.
  
  Coaching Tip: Advance through these steps slowly and allow your athletes to get comfortable. Taking your time in teaching these techniques will help ensure that you athletes build proper sprinting form.
8

Acceleration
9

Fall then Tall
10

Resistance Training
11

Assistance Training
Chapter 3: Agility and Quickness
12

Introduction to Agility and Quickness
13

Shuffles, Shuffle Changes and Over the Fence
14

Crossover & Backward Motions
15

Change in Direction
16

Ladder: Front to Back
17

Lateral Ladder Drill
18

Core Exercise with Ladder
19

Hurdles
20

The M Drill
21

Hexagon Drill
Chapter 4: Cool Down and Stretches
22

Introduction to Cool Down and Stretches
23

Lap and Static Stretches
Chapter 5: Sport Specific Training
24

Introduction to Sport Specific Drills
25

Sport Specific: Soccer
26

Sport Specific: Football
27

Sport Specific: Basketball
28

Sport Specific: Lacrosse
29

Sport Specific: Baseball