SPPED AND AGILITY SKILLS

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TweetThese speed, quickness and agility drills are designed to improve your speed off the mark and acceleration.
For multi-sprint sports such as basketball, soccer and tennis absolute speed is not the most important factor. Speed off the mark, acceleration and agility are...

How often does a basketball player have to sprint over long distances in a straight line? Race Morris Green from the baseline to the net on a tennis court. He won't beat you by much!


The point to remember is that you don't have to be blessed with the genetic makeup of a Carl Lewis to be quick in many sports. With these speed and agility drills you'll have run five yards while your opponenet is still thinking about it.


If you are a sprint athlete the opposite is true of course. Absolute speed is the determining factor of your success. Speed off the mark and acceleration are still key elements however.




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General Guidelines For Speed And Agility Drills
Quality is the key to speed and agility drills being successful. Keep the individual sprints short and rest completely between sets. Use these 6 pointers to maximise your training returns...


1. Warm up thoroughly. Speed and agility drills may not leave you out of breath but they do put considerable strain on your musculature.


2. Speed and agility drills should be performed on separate days to other training or at least at the beginning of the session.


3. You will gain most benefit from these speed and agility drills if you have previously developed a solid strength and power base.


4.. A typical session should consist of approximately 5 sets of 10 repetitions (each sprint being 1 repetition). Work to rest ratio should be 1:5 i.e. a 5 second sprint should be followed by a 25 second recovery period.


5. The number of sessions per week varies greatly. For most team sports speed and agility drills should be introduced late on in pre-season training. Two sessions a week is ample. During the season 1 session a week may be enough. Sprint athletes may need as many as 3 sessions per week.


6. The speed and agility drills below are suitable for many sports. To make them more specific adapt them slightly to mirror the movement patterns in your game. You'll find some examples below.


Chose 2 or 3 of the speed and agility drills below to make up the session, keeping to the recommended number of sets and repetitions.

Ready? "Marks" "Set" "Go!"...



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Speed And Agility Drills

1. Basic Sprints
Set 2 cones out 10-20 meters apart. Sprint from one cone to the next and slowly jog back to the start. Vary the start of the sprint to make the drill more sport specific. For example...


Face backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc.

2. Rolling Start
Exactly the same as above except you jog for 10 meters before sprinting. This drill is specifically designed to enhance acceleration rather than speed off the mark. Try running backwards or side stepping as well.


3. Up Hill Sprints
In competition the first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 meters) and allow extra rest between sets and reps.


An alternative to uphill running is a resistance parachute. Resistance chutes are one of the most popular and effective training aids for runners. If it's adjustable it can be used to develop power for sprint trainers or long distance runners...



Kytec Resistance Chute

4. Down Hill Sprints (Over speed training)
Down hill speed and agility drills help to develop leg speed and co-ordination. This is sometimes referred to as overspeed training. Keep the distance short (10-15 meters) and make sure the hill is only slight.


A more efficient method of over speed training is to use elastic cords. The Kytec Over Speed Trainer consists of a pulley system to provide a smooth build up of speed. It enables the sprinter to move at a rate greater than 100% of their usual top speed.


The Overspeed Trainer can also be used to provide resistance much like uphill sprints. It's one of the most effective pieces of equipment for improving speed and adding that bit extra to speed and agility drills...



Kytec Overspeed Trainer

5. Hollow Sprints
Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone. Walk back to the start and repeat.


6. Cruise And Sprint
Mark out a distance of 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint all out for the final 40 meters.


Reduce the number of repetitions for this exercise as it takes longer to complete.


7. Ladder Runs
A ladder is a simple training device that helps to improve co-ordination and leg speed. It can be used for a number of speed and agility drills and is particularly useful for sports such as tennis and basketball that requires excellent footwork...

Kytec Speed Ladder

8. The Snake
Set up a series of 6-8 cones in a straight line about 1 meter apart. Weave through the cones, turn and weave through back to the start.


9. Follow The Leader
A training partner and large area is required for this drill. Have your training partner jog, run and sprint randomly over a large area. You must try to shadow her as closely as possible. This is an excellent drill that helps to develop reaction time, acceleration and speed endurance.




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Don't Just Follow Any Speed Training Program.
Follow a Speed Program That Works.

What if speed wasn't just down to genetics? What if you could become lightening quick in less than a month from now? Eighteen of the world's top speed experts where issued a challenge...
Develop a program for an enthusiastic but average athlete with average genetics and mediocre running technique that significantly improves their speed... within 30 days.

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