Speed & Agility Training Workouts
No matter what sport you play, practicing speed and agility drills can give you an edge over your competitors. Speed and agility training workouts develop crucial athletic skills, decrease risks of injury and improve confidence. Even if you are not an athlete, your overall fitness will improve when you add a few speed and agility drills to your workout routine.
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Benefits
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Speed and agility training workouts improve your acceleration, deceleration, reaction time and coordination. Each of these skills enhances athletic performance. Even more importantly, speed and agility drills increase your balance, flexibility and control, reducing your risk of physical injury.
Ladder Drills
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Ladder drills increase foot dexterity, coordination and overall agility. Place a ladder flat on the ground. Jump in out and the squares in whatever pattern the specific exercise prescribes. The hopscotch drill, the in-out drill and the five-count drill are classic examples of ladder drills. Push off the balls of your feet, hold your arms at a 90-degree angle and keep your head as still as possible when practicing any of these drills.
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Plyometric Drills
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Plyometric drills build the explosive power athletes need to jump or change direction quickly. Plyometric drills include jumping squats, lateral jumps, ball slams and plyometric push-ups. Warm up before a plyometric workout. Rest between sets so that you can complete these exercises with good form. Give your body enough time for complete recovery in between plyometric workout sessions. Prevent injury by performing plyometric exercises on a giving surface, like grass or exercise mats.
Speed Drills
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Develop coordination at faster speeds with overspeed training. Running downhill is a simple form of overspeed training that does not require any special equipment. Improve acceleration by practicing follow-the-leader. You will need a training partner for this drill. Your partner will run ahead of you, and randomly change his direction or speed. Shadow his movement as closely as possible.
Considerations
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Aim for quality, not quantity. It is more important to practice speed and agility drills with good form than it is to complete a high number of repetitions. Before you begin a speed and agility training program, ensure that you have built up the strength necessary to perform the drills properly. Follow a weightlifting program for at least 2-3 months before you try a speed and agility workout.
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References
Resources
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