Click here for some sample agility exercises. A fast athlete can not only accelerate and move in multiple directions rapidly, they should also have the ability to repeat rapid movements with minimal loss of speed. In multi-sprint sports such as hockey and basketball, players are often required to repeat several high intensity runs, all-out sprints and sharp changes in direction without rest. This type of activity leads to rapid blood lactate accumulation severely hindering peak power and rate of force development Training can help to curb lactate accumulation and increase the rate of clearance 12,13, For many athletes, the introduction of one or two speed endurance sessions during the latter stages of pre-season training is an important component of the overall speed training program.
A speed endurance session is created by reducing the work to rest ratio i. Unlike basic speed and agility training, speed endurance conditioning is highly fatiguing and energy depleting. For this reason it may be more appropriate for skill and tactical work to occur beforehand in the training session. Click here for some sample speed endurance drills.
As with other components of conditioning, the speed training program varies over the course of the year. How much emphasis it is given at any point in the season obviously depends on the sport i. For team sports the following model is an example of how speed training changes over the course of a competitive year:.
Early Pre-Season The emphasis is on building a general conditioning base with maximal strength training and endurance training. Little or no sprint work is completed at this time.
Sprinting technique can be addressed here if it is a particular concern for the athlete. Because it is non-fatiguing and low intensity it wont interfere with other forms of training during this phase.
Late Pre-Season Strength is converted into explosive power with plyometric training or ballistics for example. Basic speed training and agility training is now incorporated into the overall program. It can take up to 8 weeks for before a conditioning response is seen 19 , which may mean there is some overlap into the competitive season.
In-Season Speed and agility training is maintained. This can be achieved in sessions per week at the start of a longer, mixed training session. All speed training can be ceased and muscle balance issues addressed. Click here for a sample closed season training plan. Occurrence : times a week. Adding a strength and agility training program to your weekly conditioning sessions is a sure fire way to effectively and efficiently increase your speed and overall athletic ability.
Also checkout the 8 Best Agility Training Exercises with a convenient infographic to consult. VertiMax Privacy Policy. Speed Training - The ability to achieve maximum velocity. Factors Determining Speed of Movement Reactability - The ability to react to our changing environment. Motor Coordination - The harmonious functioning of body parts that involve movement, including gross motor movement , fine motor movement , and motor planning.
Muscular Endurance - The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. It is one of the components of muscular fitness, along with muscular strength and power Force - The ability to change an object's state, rest, or motion.
Strength - The ability of a person to exert force on physical objects using their muscles. External Conditions - Outside influences that can impact athletic performance, such as weather, or field conditions.
Tips to Increase Speed The best agility training workouts start by developing an athletes ability to achieve maximum speed. Stride Rate - How fast the foot can return to the ground, increasing the number of foot contacts in any given time.
Stride Length - The actual distance covered with each step taken. Starting Ability - The ability to hit maximum acceleration upon starting. Sprinting Technique - The ability to learn and implement proper running form to achieve improved speeds. Optimal sprinting technique consists of leg movement, arm movement, and posture. Run 8 x meters 1. Run 4 x meters at 1-mile pace slightly faster than 5K speed , maintaining a meter recovery jog between each interval. Finish with a 1-mile cool down.
Including this basic sprinting drill in your agility training program will improve foot speed and develop rapid foot movement. During the drill, be sure to maintain dorsiflexion in your foot as you raise it to your opposite knee. Maintain an erect torso and swing your hands in the opposite direction of your legs. Once you have the technique and form down, add a skip. The skip exaggerates the push-off force necessary for an explosive start, from the ground at the ball of the foot.
Including this drill in your agility training program will help to develop coordination and balance. Drill Duration : times for each leg Sets : sets resting for 15 between sets Occurrence: times a week High Knees Run Out with VertiMax Raptor - Attach one end of a resistance band to a solid anchor such as a fence at the track and the other end around your waist.
We can achieve this by using training aids such as weighted vests, sleds and medicine balls. Strength training for sprinters may have some variation to other sports regarding when this type of training is introduced. We introduce reactive strength into our training sessions later in the season closer to competition. It actually crosses over with our explosive training. One great way to utilise reactive strength training is through the use of plyometric drills.
Plyometrics are a fantastic way to increase your power and reactiveness. The drills we do mostly involve performing explosive bodyweight jumping and bounding exercises. However, plyometric training is usually performed at high intensities and is not always suitable for an athlete. Suitability may depend on training age, ability and fitness levels. There are of course lower intensity exercises that can be performed as an introduction to plyometrics for beginners. Some plyometric exercises can be extremely stressful on the nervous and skeletal system.
Such exercises should only be performed by well-conditioned athletes. This really depends on your individual needs as an athlete. This is always the first thing that any athletes or coaches should look into before designing a strength program.
As a basic guideline, I would suggest performing strength training sessions a week. Depending on how often you are able to train, you may want to do a strength training session after your sport-specific training, later in the day.
Note: Perform speed training before any maximal and explosive strength training where speed is the main goal. This can lead to over fatiguing and injury. During pre-season: We perform strength sessions a week. We focus mainly on maximum strength exercises during this phase.
Early season: We perform 2 strength sessions a week. We have one dedicated weights room session and the other is usually a circuit based session where we use a variety of exercises to build strength.
Early-Mid season: We use a combination of explosive and reactive strength training sessions. Competition phase: During the week of competition, we usually perform 1 strength training session explosive or reactive. This is at a high intensity, but shorter duration than usual, in accordance with our tapering plan.
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