Tag Archives: speed

Lateral Agility Ladder Drills

2 Nov

hqdefault[1]A component of our Speed and Agility training involves working on footwork and foot speed.  When using the agility ladder, we like our athletes to perform drills that involve both linearforward and backward — and lateral movements.

Here’s a short video clip in which one of our athletes demonstrates a few lateral agility ladder drills.  This particular progression involves the following drills, performed in both directions:

  1. Lateral shuffle
  2. Lateral crossover (foot over foot)
  3. Lateral crossover (foot under foot)
  4. Carioca

The “foot under foot” drill becomes more challenging when performed at high speed, as your muscle memory will try to turn it into carioca.

These drills should be performed as quickly as they can be done, cleanly (without mangling the ladder).  For the purpose of this video, I asked our athlete — a local high school football player — to demonstrate the drills at a slower speed to better show the correct footwork.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Sprint-Hurdle-Sprint Agility Drill

19 Oct

hqdefault[1]Here’s another Speed and Agility drill we like for our athletes.  The Sprint-Hurdle-Sprint Drill emphasizes acceleration, deceleration, change of direction (lateral phase), and foot speed.

In the video, one of our athletes — a high school junior football player — demonstrates each phase of the drill.  Here’s the progression:

  • Left foot over hurdles, right foot outside hurdles
  • Right foot over hurdles, left foot outside hurdles
  • Both feet over hurdles, left foot first
  • Both feet over hurdles, right foot first
  • One foot over hurdles, left foot first (left-right-left)
  • One foot over hurdles, right foot first (right-left-right)
  • Lateral shuffle over hurdles, left foot first
  • Lateral shuffle over hurdles, right foot first

Distance between first cone and first hurdle = 5 yards

Distance between hurdles = 1 yard

Distance between last hurdle and last cone = 5 yards

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Improve Speed and Agility with These Drills

14 Sep

hqdefault[1]Here are two variations of a speed and agility drill we use with the athletes who train at our facility.  Both iterations of this drill focus on acceleration, deceleration, change of direction, and foot speed.

Sprint/Lateral Slalom-Shuffle Drill

In this drill, our athletes start with a five-yard sprint; lateral (side-to-side) slalom-shuffle five yards (cones placed one yard apart); sprint five yards; lateral slalom-shuffle five yards; and finish with a five yard sprint.

Sprint/Linear Slalom-Shuffle Drill

In this drill, our athletes start with a five-yard sprint; linear (forward-backward) slalom-shuffle five yards (cones placed one yard apart); sprint five yards; linear slalom-shuffle five yards; and finish with a five yard sprint.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

You Can’t Do It All in the Weight Room

20 Jul

Speed-Resistance-Training-Parachute-1[1]Strength and speed development start in the weight room.  Stronger and faster is the foundation for athletic performance improvement.

But you can’t do it all in the weight room.  What you do outside the weight room will also have an impact on your performance.  Speed and agility training, sport-specific skill development, nutrition, rest and recovery, and mental preparation also complement and play an important role in your development as an athlete.

Speed and Agility Training

Speed development involves a combination of 3 components:

  • Technique — running form and mechanics
  • Assisted and resisted sprinting
  • Strength and power training, including plyometrics

Agility training utilizes exercises and drills that require acceleration, deceleration, change of direction, and reaction.

Sport-Specific Skill Development

Strong and fast is important, but it won’t help you overcome weak ball-handling and shooting skills.  Regardless of the sport(s) you play, skills practice — with proper technique and lots of repetition — will be critical to your progress and success as an athlete.  Time spent on the court, in the batting cage, etc. should focus on quality, and a knowledgeable, experienced coach or trainer can be a valuable resource to make the developmental process more efficient and effective.  Video is also a great tool for performance development (the camera never lies).

Nutrition

Eating the right foods — quantity and quality — is important for two reasons: energy and recovery.  Before you exercise, practice, or play, your nutritional choices help to ensure that you will have adequate energy to perform optimally.  Afterward, the proper balance of nutrients helps with your body’s recovery process, preparing your body for next time.  You should aim to get most of your nutrients from whole foods, and nutritional supplements (multi-vitamin, protein) can also be helpful — especially since active individuals and athletes have a considerably higher need for nutrients to support an active metabolism.

Rest and Recovery

When it comes to strength and speed development, more is not necessarily better.  The goal should be to avoid burnout and injury caused by over-training, doing as much as you need to do to reach your performance goals, and not necessarily as much as you can (please note this does not mean do as little as you can).  Since training places physical and metabolic stress on your body, rest and recovery is necessary for your musculoskeletal system’s regenerative process.  Generally, there is a correlation between the intensity of your training and the amount of rest required by your body to continue to perform at an optimal level.  Make sure you allow for adequate rest during and between workouts, and get a good night’s sleep.

Mental Preparation

In addition to preparing your body, you’ve got to prepare your mind.  Elements of effective mental preparation include goal setting, visualization, focus, confidence, and commitment.  Be a smart athlete — a student of the game.  Be positive and adaptable, and utilize positive self-talk as a motivator.  Expect success and prepare accordingly.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Improve Mobility: Make Your Workouts More Functional

19 Aug

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Physioball Weight Roll

We focus on functional training for our athletes.  That means movement-based — and not muscle-based — exercises make up the majority of every athlete’s workout.  In addition to developing strength, speed, agility, and athleticism, we want our athletes to improve mobility, balance, coordination, and stability.  All these components contribute to a more powerful, capable athlete.

Ultimately, the athlete’s training should reflect and support the demands and movement patterns of his or her sport.

Better mobility helps athletes reduce the incidence of injury, and also gives players a considerable advantage on the court or field.  Hip and ankle mobility are important for explosive movements like sprinting; accelerating and decelerating; changing direction; and blocking and tackling.

  • Unilateral exercises (those which load one side of the body at a time), like single-arm presses and single-leg squats, are probably more reflective of sports performance than traditional bilateral exercises (loading both sides equally).  We like alternating between unilateral and bilateral exercises, for a specific movement or muscle group, every other week, to build a stronger, more balanced musculature.
  • Perform more exercises standing, including standing on one leg.  When you sit or lie down to do an exercise, you’re not supporting your own weight and, as a result, you’re compromising the development of core strength and stability.
  • Get away from training on machines that “lock” your body into exercises that don’t require balance or stability, and those that don’t work multiple joints and muscle groups from different angles.  Opt instead for free-weight exercises using dumbbells, kettlebells, medicine balls, or even sandbags.
  • Move through different planes of motion when you workout.  Lateral, transverse (diagonal), rotational, and anti-rotational exercises are great additions to any training regimen.

Get STRONGER, Get FASTER!

Your thoughts?

The 3 H’s for Athletes

17 Jun

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There are lots of qualities and characteristics that are important elements of athletic performance and achievement.  Ability, skill, and talent are — obviously — what every athlete aspires to develop.

But there are also intangible — effort-related — attributes that can improve any athlete’s performance.  Every team needs these athletes.  Persistent kids who work hard to get the most out of their talents and abilities.

Here are three of those attributes that will make any athlete hard to beat.

The 3 H’s for Athletes:

  1. Hard Work.  Get in the weight room.  Improve your strength, speed, agility, and athleticism.  Practice your sport-specific skills.  Improve your ball-handling, hitting, skating, foot skills, or whatever your sport requires.  Have a plan and work smart.
  2. Heart.  Believe in yourself.  Play with aggressiveness, confidence, and energy.  Hard work begets confidence.  Be confident, but not cocky.  Be positive, and have a “can-do” attitude.  Expect to succeed every time you’re on the field or court.
  3. Hustle.  It doesn’t matter whether or not you’re the most talented player on the field or court.  Never allow yourself to be out-worked.  Whatever your 100% looks like, give it.

Get STRONGER, Get FASTER!

Your thoughts?

Exercise Spotlight: Weighted Lateral Speed Shuffle

22 Jan

Lateral movement is important in most sports.  It is complemented by speed and quickness of both movement and change of direction.

The ability to move laterally — side-to-side — in response to the movement of a ball, puck, or opponent, is one that can be practiced and developed.  Agility drills — those that emphasize acceleration, deceleration, change of direction, and reaction — should be components of every athlete’s performance training program.

This video shows one of our athletes — a basketball player — performing the weighted lateral speed shuffle.  This is just one of the many drills we use to improve agilityquicknessendurance, and conditioning.  We especially like exercises and drills that reflect the demands and movement patterns of the athlete’s sport — in this case, basketball defense (although shared by many other sports).

Here’s how we do it (you can vary it to meet the athlete’s needs):

  • Set up two cones, 4-yards apart
  • Have the athlete assume a relaxed, athletic stance
  • Feet positioned slightly wider than hip-width
  • Holding dumbbells (we used 5-lb. dumbbells for this drill), palms up, hands outside the body
  • Shuffle quickly, from side to side
  • Don’t let feet touch or cross
  • Do as many repetitions as you can in 30-seconds
  • Perform 3 sets, with a 30-90 second rest interval between sets (depending on the athlete’s level of conditioning)

Get STRONGER, Get FASTER!

Your thoughts?

Boost Your Performance with Contrast Training

19 Apr

There are various differences in the physical demands of sports, based on factors such as the sport, itself, and positional differences among and between athletes.  Different sports require athletes to move through unique movement patterns which, for training purposes, can be categorized into vertical, linear, and lateral.  Exercises that focus on strength and power development, in these three areas, should be at the forefront of every athlete’s training program.

One of the goals of athletic performance training should be to increase the athletes’ work capacity while improving (reducing) their recovery time.  Contrast training is a highly effective method for improving many physical attributes involved in athletic performance, including strength, power, speed and agility — if implemented properly.  Contrast training involves performing a set of a heavy resistance exercise, immediately followed by a set of a biomechanically similar power exercise (for example, a barbell back squat, immediately followed by a squat jump).  Complex training is a similar approach, which involves performing 3-4 sets of heavy resistance training followed by 3-4 sets of the biomechanically similar power exercise.

The benefits of contrast training include:

  • Effective in producing results
  • Highly efficient
  • Allows for high work density
  • Time effective
  • Allows athletes to complete fewer training sessions in order to yield the same or greater results
  • May have implications for injury prevention

Get STRONGER, Get FASTER!

Your thoughts?

Dynamic Warmup is the Most Effective Pre-Activity Strategy

5 Apr

You can add another study to the overwhelming and growing mountain of research supporting dynamic (movement-based) warm-up — and not static stretching — before engaging in competitive power sports.

This study, published in the Journal of Strength and Conditioning Research, sought to compare and quantify the effects of static stretching and dynamic warm-up on jump performance in NCAA DI female college volleyball players.

As expected, dynamic warm-up was found to result in a significantly higher level of jump performance than static stretching, especially when performed closer to the time of competition.  Athletes’ subsequent jump performance was better when the dynamic warm-up was done within 5-10 minutes preceding competition compared to 25-30 minutes prior to competition.

Hundreds of studies corroborate dynamic warm-up’s similar impact on strength, power, speed, and agility performance.  Athletes, coaches, trainers… get with the program.  Improve performance by eliminating pre-activity static stretching and implementing a dynamic warm-up that reflects the demands and movement patterns of the activity – before workouts, practices, and games.

Get STRONGER, Get FASTER!

Your thoughts?

Speed is Good, Quickness is Better

3 Mar

072613Athletes1_t670[1]Speed is a difference maker in virtually every sport. For an athlete, it can mean a competitive advantage. For a team, it can mean the difference between winning and losing.

But, as important as speed is (and it is important), very few sports require only straight-line speed. Change of speed and direction, and the ability to react quickly, are critical to athletic performance, and as important as — if not more important than — linear speed.

Quickness (agility) is the ability to react and change speed — accelerate (speed-up) and decelerate (slow-down) — and change direction quickly and effectively. Agility is a skill that can be developed through a variety of drills, which should reflect the demands and movement patterns of the sport. Since most sports require reaction and agility, an athlete’s training plan should incorporate some type of agility training.

  • Agility training should involve movement in all directions, and require the athlete to alternate among forward running, backpedaling, and lateral movement.
  • Drills that require the athlete to alternate between acceleration and deceleration should be a component part of agility training.
  • Agility training should also incorporate an element of reaction, with the athlete being required to react to a verbal or visual command, or mimic/mirror the movement patterns of a training partner (reflective drills).

There are lots of great resources for agility training. I like Developing Agility and Quickness, part of the NSCA’s Sport Performance Series, by Dawes and Roozen.

Get STRONGER, Get FASTER!

Your thoughts?

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