National Association of Speed and Explosion Volume 4, Issue 14 January, 2008 SPORTS SPEED NEWS BULLETIN The authoritative source on speed improvement for sports Vol. 1, Issue 1 April, 2006 P.O. Box 1784, Kill Devil Hills, NC 27948 252-441-1185-Tel 449-4125-Fax e-mail: [email protected] Web Site: naseinc.com Dr. George Dintiman President BASEBALL AND SPEED Carol Ann Batson, What Major League Teams are Looking For Editor

BOARD OF Speed is critical for running the bases, scoring runs, and extending the defensive DIRECTORS: range at all positions. It is also receiving more attention by college and major Frank Costello league scouts. Although testing is not as sophisticated as the NFL combine, a Dr. George Dintiman similar trend is developing in college and professional baseball. MLB combines Allan Johnson will be much more comprehensive in the future, especially in the area of speed. Dr. E. J. “Doc” Kreis Jeff Madden Hideshi Okamoto Numerous speed tests are currently in use, although not all reflect the skills in Dave Plettl the game of baseball. Baseball is a game of quickness and acceleration, not Tom Tellez maximum speed, and tests should reflect this concept. Some of the recommended battery of tests discussed below are already in use; others are used by a few MLB SUBSCRIPTION & , MEMBERSHIP teams, and still others have not been implemented. U.S.A.: $39. Canada, add $6. to 60-yard Dash (starting speed and acceleration) above; Other Foreign, add $10. Most MLB clubs use the stationary 60-yard dash as the measure of linear speed Subscription only: $29.95 even though no base runner sprints more than 30 yards before making a left turn toward second or third base and no infielder or outfielder ever sprints 60 yards Submit 1-2 page during a game. A 30-yard dash with splits at the 10 and 20-yard marks would be a articles to NASE more practical test. NEWS BULLETIN, P.O. BOX 1784, KILL DEVIL Sixty yards is about the distance needed for a world class sprinter to reach HILLS, NC 27948 or maximum speed so even this long sprint measures acceleration, and baseball is e-mail: 98% acceleration. Although some teams use electronic timing, most testing is [email protected] done with a stopwatch and standards are based on manual scores. Even if electronic timing is used, it is important to keep in mind when comparing baseball times to track athletes that the baseball runner does not react to a stimuli (sound of a gun) and the test and timing begins on the runner’s first muscular movement. This provides a 2/10 to 3/10 second advantage over the track athlete.

Typical standards and ratings for the 60-yard dash are listed below.

60-YARD DASH MLB STANDARDS/RATINGS

Minimum - Acceptable Under 7.0 seconds Good 6.5 - 6.9 Excellent 6.3 - 6.49 Superior under 6.3 A sub 7.0 second 60-yard dash is expected of players in most positions. Justin Upton posted an impressive 6.23 seconds in his first year. Few players are as fast as Upton. The best fourteen 60- yard times of 189 MLB prospects from the January 19, 2006, Puma All-American Event provide a “feel” for the acceleration speed of new prospects

1. Garrett Nash, 6.46, SS/OF from Utah (07) 2. James Coleman, 6.68, OF/P from Illinois (07) 3. Devon Torrence, 6.71, CF from (07) 4. Bennie Thomas, 6.75, CF from Florida (06) 5. Jeffrey Eubank, 6.77, OF/SS from Florida (07) 6. Brett Depalma, 6.81, OF from Pennsylvania (06) 7. (tie) Brandon Brown, 6.84, SS/3B from Florida (06) 7 (tie) Dennis Parker, 6.84, OF/3B from Nevada (06) 9. Kevin Brashears, 6.90, C/OF from Maryland (06) 10. Tim Steggall, 6.93, SS/2B from California (06) 11. (tie) David Blackwell, 6.95, OF from Ohio (06) 11. (tie) Derrick Fitzgerald, 6.95, SS from Virginia (07) 13. (tie) Patrick Johnson, 6.96, 3B/SS from Louisiana (06) 13. (tie) Sean Spratt, 6.96, OF/2B from Pennsylvania (06)

To put times in perspective, a world class sprinter runs 60-meters (about 9% further in distance) in 6.39 seconds which is a rate of 10.27 yards per second (1 yard = 0.914 meters; 1 meter = 1.094 yards). Although unlikely, at this rate the sprinter would complete the 60 yards in 5.84. seconds.

Recommended Replacement Test - NASE 120-Yard Dash with Four Splits. The NASE single 120-yard test (a variation of the test described in Sports Speed News Bulletin June 06 pg 2-4) would be an excellent replacement for the 60-yard dash and, in one single run of 120-yards, provide a stationary 10-yard time, a stationary 30-yard and 60-yard time, a mph or maximum speed (time from the 60 to 90-yard mark) and a speed endurance evaluation based on the drop-off in comparing times from the 30-60 yard mark and the 90-120 yard mark. This one test measures starting ability, short (10 yards) and long (60 yards) acceleration, maximum mph speed, and speed endurance (anaerobic endurance). The 10-yard sprint may be the single most valuable test in baseball for players in all positions; and it represents an area that can easily be improved with proper training.

Recommended Test - NASE First-Three Step Test (see Sports Speed News Bulletin, June 06 pg 6). This test measures the time and distance covered in the first three steps from the preparatory posture of an infielder or outfielder; forward, backward and diagonally. The watch begins with the first muscular movement and ends when the third step is completed (foot strikes the ground).

Crack of the Bat to First Base, to Second Base, to Third Base, to Home

Most scouts start the stopwatch as the bat is hitting the ball; slightly anticipating the swing to get an accurate time. Some click their watch as the ball crosses home plate. The watch is stopped when the

Page 2 of 12 hitter's foot touches first base. Since left-handed hitters are a step closer to first base, their times are graded a 10th of a second quicker. The same procedure is followed to test the crack of the bat to second, third, or home (inside the park home run).

A better way to determine times from the crack of the bat is to do so during an actual game when athletes are performing at their maximum. Results would also reveal situations where less than maximum performance was evident, allow coaches to compare times at all levels of competition (college, minors, and MLB) to evaluate prospects, and be used to determine when an injured athlete is fully recovered and ready to return to the line-up. An excellent study was conducted by Gene Coleman of the Houston Astros and others (“Changes in running speed in game situations during a season of major league baseball,” An International Electronic Journal , Volume 7 Number 3 June 2004, Sports Physiology) to determine how often and how hard professional baseball players run to first base during the season and whether or not they are able to maintain peak speed throughout the season. Ten MLB players participated in the study and 2,683 times were recorded during 162 games as players ran from home plate to first base (30 yards) in game situations. The study concluded that players do not run all-out on every play. There was also no significant change in speed from month to month during the 6-month season. The main finding of this study was that running speed to first base in a subset of Major League Baseball players is maintained throughout the season.

Although unsubstantiated, one of the best times ever recorded was Mickey Mantel who is said to have run 3.4 from the left side and 3.1 on a bunt.

CRACK OF THE BAT TO FIRST: STANDARDS AND RATINGS

Right Handed Hitter Left Handed Hitter

Average 4.3 seconds 4.2 seconds Good 4.2 seconds 4.1 seconds Exceptional 4.1 and under 4.0 and under

CRACK OF THE BAT TO THIRD: STANDARDS AND RATINGS

Average 11.3 - 11.7 seconds Good 10.8 - 11.2 seconds Exceptional 10.4 - 10.7 seconds

CRACK OF THE BAT TO SECOND - Not available

CRACK OF THE BAT TO HOME: STANDARDS AND RATINGS

Average 15.5 seconds Good 14.1 - 15.0 seconds Exceptional 14.0 seconds or less

Page 3 of 12 First Base to Second, Second to Third, Third to Home (each with a pre-measured lead)

Most teams have players assume the base running position with a pre-measured lead and start the clock when the beam is broken or muscular movement is noted and stop when the base is touched.

FIRST TO SECOND (BASE RUNNING)

Players must be below 3.2 seconds to steal second against the average time of major league catchers and pitchers.

TIME (Base runner to second) Predicted Outcome

3.3 seconds or more Will be thrown out 3.2 - 3.3 seconds 50/50 chances of stealing second 3.1 seconds or less Stolen base

SECOND TO THIRD (BASE RUNNING) - Not available

FIRST TO THIRD (BASE RUNNING)

Average 7.0 seconds Good 6.8 - 6.9 seconds Exceptional 6.7 seconds or less

There are players in all positions in the Major Leagues who fall below the lowest standards in one or more speed tests. Some players survive on their hitting, fielding, arm strength and accuracy and lack of speed is overlooked, depending on their position. The first three step speed is more important for players at all positions in base running, and infielders; 0-30 yard speed and longer distances for outfielders. Obviously, the more players with enough speed to steal bases and run down balls, the better overall team performance. Faster athletes do get a closer look by scouts and coaches in combines and other tryouts and it can be the difference between a contract, visit to camp and a goodbye.

THE FORGOTTEN MUSCLES By Michael Shimmel, D.C.

Most strength training of the lower extremities will include some form of calf strengthening. Although the gastrocnemius and soleus play an important role in speed and explosion, the most frequently injured muscles are the lateral stabilizers of the ankle joint; the peroneus longus and brevis. Inversion injuries represent approximately 85 per cent of all ankle sprains. This causes an over stretch of the tendons of the peroneal muscles. Weak and/or tight peroneal muscles that are rarely trained are highly susceptible to injury.

A dynamic functional approach should be taken to properly train this muscle group. The FlexBand by Jump Stretch is one of the most effective training tools to increase the strength and flexibility of

Page 4 of 12 these muscles. A variable resistance can be obtained in inversion, eversion, and plantar flexion to activate both flexibility and strength in a quick and systematic manner.

For the past 15 years, Coach Hartzel and I have had a number of sports teams go a full season without one significant ankle sprain. We have also found that training the ankle daily for a few minutes is the most effective approach. To see how to use the band correctly and view a free video, go to www.donticethatanklesprain.com and click on ankle injury prevention.

FROM CHUMP TO CHAMP: The Making of Sports Champions

This column covers all aspects of speed training. Send your question to NASE, P.O. Box 1784, Kill Devil Hills, NC 27948 or e-mail [email protected]

Ground contact force and maximum speed

Q - What is the one most important factor to work on in order to increase my mph or maximum speed?

A - The answer to your question is “ground contact forces” which are determined by your speed strength/weight ratios. Although this emphasis has received new life since the excellent study and publication by Weyman, et. al. seven years ago (Peter G. Weyand, Deborah B. Sternlight, Matthew J. Bellizzi, and Seth Wright, “Faster top running speeds are achieved with greater ground forces not more rapid leg movements.” J Appl Physiol 89: 1991-1999, 2000; Vol. 89, Issue 5, 1991-1999, November 2000), the concept has been known and applied for decades.

In the Weyman study, the mechanics of 33 subjects of different sprinting abilities running at their top speeds on a level treadmill were compared. Then, the mechanics of declined (6°) and inclined (+9°) top-speed treadmill running in five subjects were compared. For both tests, a treadmill-mounted force plate was used to measure the time between stance periods of the same foot (swing time, tsw) and the force applied to the running surface at top speed. To obtain the force relevant for speed, the force applied normal to the ground was divided by the weight of the body (Wb) and averaged over the period of foot-ground contact (Favge/Wb). The top speeds of the 33 subjects who completed the level treadmill protocol used in the Weyman study spanned a 1.8-fold range from 6.2 to 11.1 meters per second. In contrast, the time taken to swing the limb into position for the next step (tsw) did not vary (P = 0.18). Declined and inclined top speeds differed by 1.4-fold (9.96 ± 0.3 vs. 7.10 ± 0.3 m/s, respectively), with the faster declined top speeds being achieved with mass-specific support forces that were 1.3 times greater (2.30 ± 0.06 vs. 1.76 ± 0.04 Favge/ Wb) and minimum tsw that were similar (+8%). We conclude that human runners reach faster top speeds not by repositioning their limbs more rapidly in the air, but by applying greater support forces to the ground.

Page 5 of 12 Note: Subjects sprinting at only 6.2 m/s (meters per second) or even less than 8-9 m/s are moving at a rather slow speed. The fastest athlete in the study covered 11.1 m/s (the late Bob Hayes reportedly reached top speeds of 12.5 m/s).

It may have been true that the U.S. was a bit complacent in the training of sprinters until the early 1970s when the Olympic 100-, 200- and 400-meter dash was dominated by American sprinters. In 1972, Russian, Valeri Borzov dethroned American sprint supremacy by winning the Olympic 100-meter dash and may have helped coaches move beyond over dependence on genetics, conditioning and form and technique training. His rapid improvement from the previous year was attributed to a then new technique of training referred to as plyometrics--a program specifically designed to increase ground contact forces. Speed-strength training, sport loading (resistance provided by sleds, harnesses, body weights, inclines, etc.) and plyometrics are all designed to increase support forces to the ground. These techniques not only improve the start and acceleration in sports but maximum speed as well. Programs such as sprint-assisted training (towing, downhill sprinting, high speed treadmills, Sprint Master®, Ultra Speed Pacer®) are used as supplements to, not replacement for programs that change ground contact forces. The finding that faster top speeds are reached by applying greater support forces to the ground, not by repositioning their limbs more rapidly in the air, does not suggest that sprint-assisted training should be eliminated.

Speed training at Virginia Commonwealth University in the late 1960s and from 1960 to 1998 supported sprint-assisted and sprint-resisted training used independently and in combination as a technique that significantly improved 40-yard dash times. The object was to improve push-off forces (ground contact) through strength training and sprint-resisted training and alter neuromuscular patterns through sprint-assisted training. Contrast training, the alternate use of sprint-assisted and sprint-resisted training, is an important component of the holistic model to improve speed for sports competition and an accepted technique to improve speed.

True 40-yard dash times in football

Q - What is the fastest 40-yard time ever recorded by a football player?

A - This is a difficult question since most 40-yard trsts are hand-timed with the timer beginning the stop watch on the athlete’s first muscular movement as opposed to a track event where the athlete is doing the reacting to a starting stimuli (sound of the gun). Even electronic timing used at combines allows the athlete to begin the 40-yard dash when they want to rather than having to

Page 6 of 12 react to a starting stimuli. As a result, hand-timed 40’s and Combine electronic 40’s are usually 2/10 to 3/10 faster than the same athlete could perform in a track meet. Coaches have also been known to use the hand-timed test to motivate athletes and inflate their times for encouragement. As a result, it is not unusual to hear of 40-yard times as low as 3.9; which is way out of reach even for the world’s fastest 100-meter dash record holder.

In 1988, Ben Johnson of Canada set a world record in the 100-meters (later annulled due to steroid use) by posting a 9.79 second time. Although one of the fastest starters of all times (he was two meters ahead of Carl Lewis at the 5-meter mark), his 40-meter time was said to be 4.69 and his 40-yard time was 4.38 seconds. This time is still considered the fastest 40-yard dash ever run by an athlete in any sport. Claims of Michael Vick’s 4.15, Stallworth’s 4.26, and Deon Sander’s 4.29 are probably inaccurate, although Tye Hill did post an electronic 40 time of 4.30 in a 2006 NFL Combine. If we add back the advantage of 0.2 - 0.3 tenths of a second gained by not reacting to a stimuli, Hill’s time would be 4.5-4.6. Few believe that any football player can match the 40-yard times of a world class sprinter on a track in modern-day spikes.

The great “Bullet” Bob Hayes is considered by some as the fastest human of all times (mph or maximum speed), based on 1.60 second timing of a 20-meter segment (60-80 meters) during an Olympic 100-meter dash. If the report of Hayes covering a 20-meter segment in 1.60 seconds is correct, this is equivalent to a speed of 27.9 miles per hour.

While the 40-yard dash is an excellent test in a battery to evaluate NFL potential, the First Three Steps Test, and the 10 and 20-yard dash may be better indicators of success for most offensive and defensive positions in football. Times in a 20-yard dash correlate highly with times in the 40 and only players such as wide receivers, running backs and defensive backs routinely sprint distances as far as 40-yards.

SPEED IMPROVEMENT FOR YOUNG ATHLETES

This column covers all aspects of speed training for young athletes in all sports.. Send your question to NASE, P.O. Box 1784, Kill Devil Hills, NC 27948 or [email protected]

Core strength and speed

Q - What is core strength and how is it developed in young athletes?

Page 7 of 12 A - Core training is designed to centralize the strength, flexibility, power and coordination of the body in the hips and torso. This is the body’s center of mass and the point of stability for performance in sports. A strong, stable core (abdominals, hips and torso) provides the base for the body to drive in all directions. Flexible hips and a strong torso are essential to generate the power needed to perform in most sports.

For young athletes, this is the ideal time to work on all aspects of core training to further develop this foundation that contributes so much to strength, power, speed, agility, and the performance of athletic skills. Older athletes can benefit from the Functional Movement Screen to identify core strength and balance weaknesses, special problems and asymmetries

Although the details of core development for young athletes are beyond the scope of this article, training focuses on movement patterns and stability (ability to control movement and force, not generate force). The Core Program Progression described by Gray Cook (Athletic Body in Balance, HKP Publishers, ©2003) is excellent and can easily be adapted to young athletes.

Core Board Squat Program: Toe touch squat, squat reach, deep squat and slide board

Core Board Hurdle Step: Double-leg stretch, slow motion mountain climber, dynamic lunge

Core Board Lunge Progression: Stride and twist, dynamic lunge

Core Board Straight Leg Raise Program: Single leg bridge, dip bridge, straight leg raise

Core training programs involving a wide variety of exercises and movements without the use of the core board are also effective.

Verbal cues must be correct and accurately describe the behavior you are seeking

Q - What do coaches mean when they try to get me to sprint faster by “driving my knees?”

A - According to Latif Thomas, 2006 Massachusetts State Track Coach of the Year, coaches are telling athletes to lift the knees when they should be telling them to drive the thigh down and apply more force to the ground. Thomas indicates that if coaches would have told him that the the key is to “step over the opposite knee and drive down” instead of 'knees, knees, lift your knees,”he would have been a better sprinter. The object is to help athletes apply the concept of stepping over and driving down. Coaches need to make certain that verbal cues are clearly understood by the athlete and are accurately communicating what is to be done.

Page 8 of 12 COACHES AND ATHLETE’S HEALTH: The vitamin and mineral controversy

Q - Is it a sound, safe practice for athletes to use to use a vitamin and mineral supplement

A - Many athletes use large doses of vitamins and minerals in the belief that this is necessary to correct dietary deficiencies, prevent or cure a variety of ills, increase energy, and expedite recovery following a workout. More commonly, the general population takes a multiple-vitamin and mineral pill as an insurance policy against improper nutrition. The human body also has an adequate reserve storage system for key vitamins and minerals to prevent health problems. This reserve capacity does help to prevent deficiencies when you fail to eat right for a few days or weeks; however, it is unwise to rely on it for long periods. Unfortunately, consuming too many vitamins and minerals, particularly those the body stores for long periods, can be toxic (See Table 1 for the storage capacity of selected nutrients). The megavitamin approach may result in hypervitaminosis. In actuality, megadoses (more than 100 times the recommended daily amount) of numerous vitamins and minerals can result in serious health consequences.

TABLE 1: Extent of Body Reserves of Nutrients and Health Consequences of Depletion

As shown in Table 1-2, there are situations in which a daily vitamin and mineral supplement may be beneficial and safe, even for those athletes who eat correctly. More than seven multiple vitamins per week is generally not recommended and the use of megadoses of any vitamin and mineral should be discouraged. The key to sound nutrition is variation, moderation and balance and consuming the proper servings of the various food groups daily. Although there is a tremendous amount of quackery in the area of nutrition, often fueled by conflicting so-called expert opinions, nutritionists are in agreement that it is more advantageous to acquire our daily nutrients from food sources than a pill.

Page 9 of 12 TABLE 2: Situations in Which Vitamin and Mineral Supplements May be Beneficial

COACH AND ATHLETE’S HEALTH: The Water Controversy

Q - Is the use of bottled water to the extent we currently consume it really necessary?

A - No. This 10 billion dollar industry has bombarded the American public with a lot of incorrect information to boost sales. Review the information below carefully before making an informed decision to spend the extra dollars for bottled water.

Bottled water is not superior to tap water. Bottling companies purchase their water, filter it, and may even add trace amounts of vitamins and minerals. The overworked, understaffed Food and Drug Administration (FDA) monitors bottled water and holds quality to a less stringent standard than the Environmental Protection Agency (EPA) who oversees municipal tap water quality. Unless your water supply is contaminated or over the recommended limits in a contaminant, it is more likely as safe or safer than bottled water. It is clearly much less expensive.

Plastic water bottles may not be safe as used by many Americans. It is true that these plastic water containers are safe for one time use but the jury is still out on BPA (bisphenol A) plastics that are commonly used and suspected of causing serious health problems in humans when refilled and used over and over in households--a common practice when 5-gallon containers are purchased monthly for home water coolers. Over 6 billion pounds of BPA is used each year to make the resins that line food cans and the polycarbonate plastics used to make bottles and numerous other products. The Center for Disease Control indicates that we all have BPA in our blood and, according to WebMD Medical News, scientists are concerned since BPA acts like the sex hormone estrogen and could cause earlier sexual development in females, increases in neurodevelopmental diseases such as ADHD and autism,

Page 10 of 12 increased childhood obesity, decreased sperm count, and more breast and prostate cancers. Even with a half life of only six hours in the body, we are exposed enough different times daily to produce measurable amounts of potentially toxic BPA.

Water is usually sold in a #1 plastic container, designed for one time use. Rather than refilling, discard the bottle properly and use a glass or metal drinking container. Safe plastic water bottles that can be refilled are available, but pricey. If you can purchase a #2 HDPE (high density polyethylene), a #4 LDPE (low density polyethylene), or a #5 PP (polypropylene), it can be safely refilled and reused. The concern about the use of plastic in storing and cooking beverages and food is not new. Dioxin chemicals are known to be highly poisonous to body cells and can cause cancer, especially breast cancer. Johns Hopkins Medical experts strongly emphasize three things to avoid: 1) No plastic containers in the microwave, 2) No plastic water bottles in the freezer, and 3) No plastic wrap in the microwave. Fat containing foods in plastic and the high heat of microwave ovens causes the release of dioxin into the food that eventually enter the cells of the body. Glass in the form of Corning Ware, Pyrex or ceramic containers should be used in microwave ovens. Plastic wrap, such as Saran, is also just as dangerous with poisonous toxins melting from the plastic wrap into the food. A safe, effective approach is to cover food in the microwave with a paper towel.

Bottled water taste no better than most tap water. When water is distilled, the minerals and salts (sodium , calcium, magnesium and chloride) that give water a little taste are removed. Without these minerals, water has a “flat” taste. Chlorine in tap water can produce an offensive taste that dissipates when water is placed in a container with a loose fitting lid and refrigerated.

Bottled water supplemented by vitamins and minerals provides little added value. The small amounts added are of little help. Water is enhanced by the bottling industry mainly to provide an edge in advertising, price, and sales.

From a health standpoint, we do not need the high volume of water intake daily that the bottling industry recommends. Most nutritionists recommend 8-10 eight-ounce glasses of fluid per day; more for the exercising population. The International Sports Medicine Institute suggests 1/2 ounce per pound of body weight for the sedentary population (ten 8-oz. glasses for a 160 lb. individual) and 2/3 ounce per pound for athletes and the exercising population (13 to 14 glasses a day for a 160 lb. person. This recommendation calls for about 80% of this volume to come from all fluids (coffee, juices, tea, soda, water, other beverages), not just water. The remaining 20% comes from food such as fruits and vegetables that have a high water content. The 80/20 guideline and recommendation designed for all fluids significantly decreases our needs for just pure water.

Water is not the beverage of choice for those who exercise more than one hour. Long workouts are best followed by electrolyte drinks that replace water, sodium, chloride and potassium. Drinking large amounts of water, in the absence of electrolytes, on hot, humid days can produce a heat-related condition called hyponatremia and cause serious symptoms that demand immediate treatment (see Sports Speed News Bulletin, Hyponatremia, May 07 pg. 5-6).

Page 11 of 12 NASE NEWS

• Check the web site at naseinc.com for detailed information on the National Conference, June 20-22, 2008, at Marietta College, Marietta Ohio. We look forward to seeing you there.

• NASE Fastest Athlete Nominations Received to Date

Members are encouraged to submit nominations for , baseball/softball, basketball and soccer with as much supporting information as possible. Official Voting will take place in June and the winners will be announced at the National Conference in Marietta College, Ohio. Nominations received to date are listed below

FOOTBALL

Jamaal Charles, RB, Univ. of Texas 10.32 100 meters, 20.63 200, excellent RB Jacob Ford, RB. Clemson University 10.23 100-meters, excellent RB Percy Harvin, WR/RB, Univ. of Florida 10.43 100-meterss, excellent RB/WR Trindon Holliday, RB, LSU 10.02 100-meter dash, excellent RB Brian McFadden, RB, Univ. of Arkansas 4.39 40-yard dash, 10.8 100-meters (H.S.) Quick acceleration, excellent top speed Knowshon Moreno, RB, Univ. of Georgia 4.44 40-yard dash (hand-timed); explosive start, cuts, and acceleration; good power C.J. Spiller, RB< Clemson University 10.41 100-meters, excellent RB Kevin Richardson, RB, Appalachian State 4.53 40-yard dash

BASEBALL, BASKETBALL (Men AND Women), SOCCER (Men and Women) - No nominations received

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