Athletic competition often comes down to two basic principles: who is faster and who can move better. Speed and agility training programs focus on these two areas to develop the fleetness, quick adjustments, and instant direction changes required in sports.
The Basics
Speed and agility training should always start with a thorough warm-up. Muscles that have been stretched and loosened first will respond more quickly and are less likely to sustain injury.
Focus on explosive movements. Get rid of the long-distance training and concentrate on short bursts of speed and quick changes from one foot to the other or one direction to another.
Develop the correct stride. Extended strides cover more ground with less muscle impact. Conditioning hip joints plays a big role in correct development.
Don’t work on your speed agility training when tired or your body is recovering from an illness or injury. Maximum speed and movement needs your all-out best athletic ability, and the explosive training can aggravate or cause injury to worn-out muscles and joints.
Tools of the Trade
Use hurdles to loosen and condition hip joints and develop a longer stride. Brisk hurdle walking is better than running to begin with.
Agility ladders are laid on the ground. These help by developing quick steps and alternating foot movements.
Weight lifting develops muscle strength. It also mimics the extension in hip, knee, and ankle required for sudden bursts.
Exercise balls are great for core training to improve posture and strengthen the trunk. They also develop balance, a must in any speed and agility training program.
Little Things Make the Difference
Correct arm movement increases balance and speed. Any stride development should include proper arm swings and shoulder position.
Tailor speed and agility training to the sport. A football player will need more concentration on agility, while a sprinter needs the speed.
A drill should fit into the overall training program for the particular sport. Don’t do a drill just to drill – make sure it is developing a skill specifically needed for the type of competition. If you want to develop your own speed agility training program, the fluff-free e-book SpeedExperts.com is a good resource.
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