Course Outline for Physical Education Activity SPM1
Speed, Plyometric and Agility Training for Men

Effective: Fall 2013
SLO Rev: 12/20/2016
Catalog Description:

PEAC SPM1 - Speed, Plyometric and Agility Training for Men

0.50 - 2.00 Units

Course focuses on the development of speed, agility and plyometric training for men. Training will include speed training, progressive plyometric techniques, agility drills, flexibility exercises and core strengthening techniques. Health and nutritional issues specific to athletics will also be addressed.
Strongly Recommended: Previous athletic experience
0835.10 - Physical Fitness and Body Movement
Letter Grade Only
Type Units Inside of Class Hours Outside of Class Hours Total Student Learning Hours
Laboratory 0.50 - 2.00 36.00 - 108.00 0.00 36.00 - 108.00
Total 0.50 - 2.00 36.00 - 108.00 0.00 - 0.00 36.00 - 108.00
Measurable Objectives:
Upon completion of this course, the student should be able to:
  1. apply improved footwork and increased foot speed to their sport-specific environment;
  2. demonstrate an Improved foot speed in their sport-specific environment;
  3. perform sport-specific skills with improved neuromuscular control and balance;
  4. demonstrate an ability to change direction efficiently;
  5. exhibit an increased flexibility and range-of-motion, especially in the lower body (important for injury prevention);
  6. demonstrate core abdominal strength for better posture, balance, coordination, and agility;
  7. analyze exercise technique and modify the technique if flaws noted;
  8. describe specific nutritional and health needs unique to athletics and be able to incorporate into their lives.
Course Content:

  1. Plyometrics - emphasis on proper technique
  2. Basic jump techniques - wall jumps, squat jumps, broad jumps
  3. Single-leg techniques
  4. Complex techniques - 180 degree turns, 360 degree turns, scissors jumps, triple jump
  5. Speed - training the alactic anaerobic energy system
  6. Proper accelleration position
  7. Triple extension running
  8. Proper recovery time to replenish ATP stores
  9. Basic footwork - line drills, "dot" patterns, agility ladder
  10. Change of direction - "wheel", "T" drill
  11. Combination and reaction exercises
  12. Flexibility
  13. Emphasis on major muscle groups of the lower body
  14. Special attention to individual needs
  15. Neuromuscular Control and Balance
  16. Progressive development of neuromuscular control (e.g. landing)
  17. Progressive development of balance (e.g. single-leg techniques)
  18. Basic elements of core strengthening
  19. Intermediate abdominal exercises promoting core control
  20. Advanced exercises developing core strength and control
  21. Hydration the first step to success
  22. Appropriate eating habits and food choices before and after training
  23. Strength training for speed and power: facts and myths

 

Methods of Instruction:
  1. Demonstration/Exercise
  2. Group Activities
  3. Individual Performance
  4. Practice/Demonstration
  5. Lectures
  6. Textbook reading assignments
  7. Class and group discussions
  8. Presentation of audio-visual materials
  9. Simulations
  10. Distance Education
Assignments and Methods of Evaluating Student Progress:
  1. Observe the video demonstration of an athlete performing a start. Identify specific areas where technique improvement should be focused.
  2. Read an article on sports nutrition. Be prepared to briefly discuss some of the unique nutritional factors that contribute to athletic performance
  3. Observe the video demonstration of an athlete performing a jumping exercise. Identify specific areas where technique improvement should be focused.
  4. Demonstrate and be able to describe three important techniques when performing agility jumps.
  1. Class Participation
  2. Attendance
  3. Lab Activities
  4. Final Examination
  5. Laboratory exercises
Upon the completion of this course, the student should be able to:
  1. Students are grasping and understanding the important factors of increased foot speed and a football specific movement. Students prepare and maintain appropriate aspects and routines to provide for the foundation of a specific movement in football.
  2. Students understand the necessity of preparing with proper training methods and utilize the implementation of proper training techniques to improve sport-specific skills with improved neuromuscular control and balance. Effective outcomes for technique and proper training methods are greater in smaller group settings.
  3. Students grasped the technique for each exercise at a rapid pace when we implemented the tool of a video. We noticed a re-occurring flaw in the student’s technique on a certain exercise. We starting filming and using the TV. camera’s in the weight room and the student was able to visually see their mistake. This improved their technique right away.
Textbooks (Typical):
  1. McNelly, Edward and David Sandler (2011). Power Plyometrics: The Complete Program Human Kinetics.
Abbreviated Class Schedule Description:
Course focuses on the development of speed, agility and plyometric training for the males. Students will learn about training and prevention of metabolic syndrome through diet and exercise in this course
Strongly Recommended: Previous athletic experience