Speed Training Drills for All Types of Sports

Speed is one of the most important parts of being an athlete. One’s agility can define and distinguish a good from a bad player. Aside from one’s ‘natural’ skills, proper training including regular and appropriate speed training drills must be done to ensure an athlete is physically fit for his or her next match.

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Regardless if you are preparing for a competition, or whether you just wanted to maintain a healthy lifestyle and exercise regularly, while maintaining or increasing your speed, performing the right routines play a significant role. Boxing, martial arts, tennis, badminton, soccer, hockey and basketball are just some examples of sports where agility plays a very crucial role. It can make or break the game, while being able to reach the finals, and even winning it greatly depends on how fast an athlete is.

Considering the fact that there are different speed training drills for one to utilize, listed below are some of the most effective routines that you can follow. You are not just limited to just following the drills which will be discussed to you, but these exercises can be a great start, especially for beginners:

v Forward Bounding – in this drill, the player aims to stride on both sides of legs. This exercise strengthens the muscles at the back of the leg, allowing one to be able to stretch his or her feet further. If this routine is done on a regular basis, an athlete may be able to easily stride from one side to another without having difficulties. Of all the speed training drills available, this is the simplest, easiest to follow.

v Quick Feet to High Knee Drill – the drill usually starts off with short strides, picking up your pace as long as possible. Afterwards, the player has to take smaller and faster steps. Remember, as you do this, you must bounce and land on the balls of your feet. As you go along, start incorporating high knee exercises. The important thing about this drill is that you start slow, and gradually increase the number of exercises and power exerted. The purpose of this drill is for your body to get used to moving at longer periods of time, improving your cardio while increasing your leg’s muscle strength.

v Acceleration Drill – in this routine, you will need a medicine ball. Speed training drills like these will help you test your agility and strength as you throw your ball; you have to run at least 30 yards towards the ball. Throw the ball as far as you can and make sure that you run farther than the ball. Repeat this process until you are satisfied with the distance you ran.

v Interval Sprints – No other training drill will help you become faster than practicing sprinting. Runners are fully aware that practice and concentration makes perfect. If you concentrate on reaching the finish line, you’ll eventually find yourself sprinting faster than before. The same thing with this routine – as you perform the drill, make sure that you increase your goal and make sure that you try and reach it on your next speed training.

Aside from all these 4 speed training drills, there are many other exercises you can go for. As mentioned earlier, these are the simplest, most-used and still considered to be the most effective amongst other exercises.

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Discussing the Benefits of Speed Training Workouts

Majority of sports many people participate in require speed. This is an important aspect to become competitive in the area, and to also have bigger chances of winning. If an athlete is slow, chances are, he or she may be ran over by another player, left behind or will not be able to perform as good as other players. For someone who doesn’t have the speed, the possibilities of winning the race, or being a great player in the sport is far from possible. Even though you’re not a sprinter or a runner, you have to work on your speed, with speed training workouts.

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 There are numerous speed training workouts that have gained popularity over the years. Some of these drills were meant for a specific sport, while some others can be generally used. Don’t concentrate on finding out which ones aren’t ideal, which ones are simple and not. As you go along and as you conduct these training workouts, you’ll easily find out which ones perfectly work for your needs, which ones are working and which drills are of no help to you. You may perform some training exercises that do not even help you gain speed – and that’s perfectly fine. This is a learning process, and you’ll be able to get there and learn which drills are perfect for the kind of sport you are engaged in.

 Speed training workouts, can obviously help an individual gain speed. One may not be able to excel without agility and these drills can help you out. Other than that, you can also expect your cardiovascular system to become stronger. These exercises are perfect for strengthening your heart, allowing you to perform more exercises and increasing your endurance levels as you go along.

 As an athlete, your cardiovascular system plays an important role, as it determines how fast or slow you can pick up, and how long you can stay in the game. Increasing your heart rate doesn’t necessarily mean you have to undergo strenuous activities, but there are a lot of drills that you can always go for that trains your speed and improves your cardiovascular system that are easy to follow. A 15-minute jog can help you improve your cardio while it also helps you improve your agility and strength.

 For beginners, it is best that you locate a personal trainer or speed training workouts that usually come in DVD’s or books. They’re not difficult to find. It is essential though that you are familiar with different stretching routines, warm-up and cool-down exercises that avoid muscle and body pains. You have to prepare your body before every routine, as there is a tendency for your muscle to feel sore after the routine. To prevent extreme body pain, proper stretching techniques must be learnt, along with breathing exercises at the same time.

 To be able to excel in your sport and be the best among other plays is always within your reach. If you feel being left out all the time, perhaps this is the perfect time for you to concentrate on doing these speed training workouts. In the long run, you’ll be pleased with the results.

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Reasons Why Your Sprint Training Program Doesn’t Work

Being physically fit and healthy is an essential part of being an athlete. Many athletes are more concerned on their speed rather than their body’s ability to cope up with other activities, which is why many others fail to reach their optimum goal, no matter what kind of sprint training program they do.

 Failing to understand the importance of being physically fit and healthy is the most common mistake athletes make. One of the possible reasons why most of the routines that they perform do not work, including their sprint training program. Remember, it’s not the routine that is not working, but their body fails to perform properly, which is why they cannot do some of the drills and exercises that these programs do.

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 On the other hand, for some ‘fit’ athletes who are wondering why some of their programs still fail, one has to understand that if a program isn’t working, it’s either the athlete is not determined to reach his or her goals, or the program isn’t fit for the sport the athlete is playing. Not all training programs are meant for everybody, especially if some of the routines are meant for a specific type of sport. This then brings you to the second key point to consider: use training programs created for your sports. There are different exercise routines for runners, and there are other drills meant for tennis or basketball players. Understand your sport, find out the aspects which you must improve on, and start working from there.

 If you are using a sprint training program on your own, or if you have formulated one, if you’re a beginner, chances are, these won’t work. Why? There are experienced individuals in this field, and some took years before they have formulated the perfect exercise routine. This means that as a beginner, you need to have someone to professionally train you, or at least gather resources created by individuals with extensive experience in the field.

 Utilize the internet and research some books, DVD’s and other sources that can help you during your training. You may even ask references from fellow athletes or your coach, to help you figure out which training program is suited for your needs. Remember, sprint training is a crucial part of training for most sports, and it must be handled properly and performed the right way. Doing it the right way can help you excel in your sport, while on the other hand failing to do the exercises or drills properly can result to an injury, or even worse.

 Aside from the fact that a good sprint training program is important, you also have to understand that pushing your body too far will not do any good. Rest is important, and you don’t have to always force your body to do things it cannot do. As you move along and perform a good sprint training program, take time to slow down and rest, and you’ll see that your goals are nearer than you have imagined it to be.

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Workouts For Sprinters

Sprinters require agility and strength. It is more than just running fast and reaching the finish line faster than others, but sprinting is more on a sport that requires you to finish a distance at a short period of time. If you’re new in this activity, you might notice that you’re slower than others, which is completely fine. Some people are faster due to the strength of their legs, their agility and how their body copes with these activities. But, this doesn’t mean that you can’t improve. As a matter of fact, there are simple workouts for sprinters that you can always perform to improve your performance and to ensure that you’ll be better and faster the next time that you’re on the track.

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 Strengthening Drills

Part of the simple workouts for sprinters include different drills that will make your heart stronger, and lungs more stable. You can’t pace yourself – you have to be agile and run a specific distance fastest than the rest, or else, you’ll reach the finish line behind them. If you are pretty competitive in this sport, you don’t have to be in the last in line all the time. Instead, you can go for different types of strengthening drills that will allow you to feel stronger and to stay in your best athletic shape. Bounding drills are part of the strengthening routines where sprinters are expected to jog, but starting off slow then gradually lifts their knees higher as they pick up the pace.

Conditioning Sprints

There are numerous conditioning sprints which target the major muscles being used for sprinting. The important thing that you have to know when it comes to workouts for sprinters is that there are different variations for each workout routine, and you can mix and match these routines during your training. The important thing is, these exercises must be done consistently until you reach your goal – or even exceed it.

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