See the issue: September 2007

By Scott Mackar 

Matt DeLancey, strength and conditioning coach for the Florida Gators, dishes some advice for working on quickness during cone drills, shuttles and multidirectional movements.

Do
• Train quickness in two three-week phases in the off-season. Work quickness once a week in the first phase, and twice a week in the second. Six weeks before two-a-days, train quickness three times a week.
• Work footwork technique in the first week and quickness in the second; then in the third, perform the drills as fast as possible.
• Start with a 4:1 work-to-rest ratio, and progress to a 3:1.
• Start each drill in a good athletic stance with feet shoulder-width apart.
• Keep your knee in line with your second toe when changing direction.

Don’t
• Be passive when performing a quickness drill.
• Let your knee extend past your toe when cutting.
• Perform high intensity quickness drills in-season if you’re a starter; practice and games will help you maintain. If you’re a sub, perform drills once a week.

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