Speed Work


	In football, speed is everything. Some coaches will take a guy who is the fastest, over a guy who knows the game. Most athletes think they’re fast and don’t know how to run. That’s why Huddleuponline has decided to have actual Pro track athletes give you the inside scoop on running techniques and learning how to run. We can’t teach you speed, but we can teach you how to technically get faster.

RAMON CLAY Event: 200m Height: 6-2 Weight: 192 PR: 200m - 20.05 (2001) Born: June 29, 1975, in Memphis, Tenn. Current Residence: Atlanta, Ga. High School: Hunter's Lane HS, Nashville, Tenn. '94 Colleges: Blinn JC '95; Norfolk State '96 Coach: Trevor Graham Agent: Ray Flynn Club: adidas




	Career Highlights: 2002 U.S. Outdoor champion; 2001 U.S. Outdoor runner-up; 1998 U.S. Indoor champion; 4th at 2002 World Cup; 1994 World Junior silver medalist.

Warm Up- 2 Lap Jog

Stretching-

Dynamic Stretches : More and more professional athletes and coaches are moving towards dynamic stretching, Heres Why !

Leg Swings (left & right) x 15
Leg Swings (side to side) x 15
Lying Carioca x 15
Partner Hip Rotations x 10

Drills-

A Skip: work on driving knee up and staying tall. Athlete should always stay on the ball of the foot which will assist in staying tall. Click Here for Coaching Instructions

B Skip: work on driving knee up and extending out slightly and snapping the leg down. Athlete should always stay on the ball of the foot which will assist in staying tall. Click Here for Coaching Instructions.

High Knees: should be done at a slow to moderate pace. Once again work on driving knee up and staying tall. Click here for Coaching Instructions

** All drills should be done for 30 yards**

--Ramon




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