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.
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.