Learn More About Speed Training Program
Aside from strength, among the useful skills for an athlete are agility and speed. These are considered as the foundation for athletes belonging in many sports categories. One good example is basketball; players must have the appropriate speed to be able to go to the opponent’s side of the court. This is also where the element of agility takes place; this is needed to avoid the opponents in offense.
Developing one’s agility and speed consists of properly training the whole body. However, the legs are the focus of the training. This is because it is consisted of primary muscles that aid in maintaining speed, acceleration, and deceleration as well as changing of directions.
There are some guidelines that incorporate agility in their speed training program. Agility and speed training program is a highly designed training system to be able to help different athletes to increase their ability in terms of speed and agility during game time. These are the following:
Agility Training Program
What is an agility training program? It is an effective and efficient process used in training the body to change directions with the combination of balance, strength and coordination during movements or when there is combination of speed.
• Phase 1: Conduct the 20 yard shuttle drill to examine agility. This requires a partner to record all three trails and input the average score of the drill. Put 3 cones in a line 5 yards apart. Run the first 5 yards to the right from the middle and touch the top part of the cone, then run another 10 yards to the left and touch the top part of the cone again and lastly dash back to the middle cone.
• Phase 2: Run a short sprint 2 to 3 times approximately 5 to 10 yards apart while running in a zigzag direction. Running in zigzag direction helps athletes to improve their agility.
• Phase 3: Conduct foot work drill by means of the agility ladder. Dash through the ladder as fast as possible, athletes must hop inside and outside alternately in the agility ladder while running. This drill boosts quickness and agility.
Speed Training Program
What is a speed training program? It is designed to assist athletes in training their body to response or move quickly by developing speed, whether the arms or the legs are used. Speed is also a combination of elastic strength, speed endurance and maximum speed.
• Phase 1: Same with the first phase of agility; test the level of speed by running 30 yards, 60 yards and 90 yards within 5 minutes and conduct rest periods in between yards. This drill also requires a partner to record all the results. It can be re-conducted to test how this training improves speed along the program.
• Phase 2: Conduct general power and strength resistance drill 2-3 times a week. This training drill includes squats, power clean and deadlights with 2-3 sets of 12 repetitions each exercise. Always remember to start with low weights and high repetitions and eventually increase the weights and decrease the reps after 3-4 weeks.
• Phase 3: Wear 10-lbs weighed vest to improve and strengthen the leg muscle particularly designed for sprinting and then start running by 4-6 times within 30 yards, 3-5 times within 60 yards, and then 2-3 times within 100 yards. These drills are done 2 times per week and not supposed to be incorporated with general power and strength drills during running with weight vest.
• Phase 4: In addition, try sprinting without any resistance to the body prior to wearing weighed vests. Carry-out 8-10 times 30 yard running, 6-8 times of 60 sprints and 4-5 times of 100 yards every session. Do not forget to conduct rest in between yards.
The results of speed and agility training programs are not seen over-night. However, patience and perseverance in the program can eventually manifest good results particularly in athletes while improving both speed and agility that is needed during every game.
