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10.12.2015
Don't go into a practice session and put your ankle weights on before you have warmed up properly. Wearing ankle weights during practice sessions can help your muscles grow bigger and do it faster.
Speed and agility is an important part of many common sports and developing these two attributes can make a massive difference to your performance. There are many ways you can increase your speed depending on many attributes such as your level of fitness, training experience, body composition etc. For the average trained athlete the quickest way to increase linear speed is through short sprints with full recovery (5-50m for team sport athletes) and improving technique. Improving technique requires a coach to analyze, critique and suggest improvements whether that coach is physically present at your training sessions or not (i.e. For the untrained athlete the quickest way to increase linear speed (as well as agility) is through improvements in body composition (i.e.
Max effort sprinting and agility training is not required until the untrained athlete has reached a suitable body composition and level of GPP. There's a lot of misinformation out there about sprint training, so be careful what you read. You shouldn't feel absolutely dead on your feet with bucket loads of lactic acid flooding your muscles after any session (this will only hamper recovery between sessions, which is not ideal; recovery is the key to progress).
Before I get into the sample routines, I must mention that training to get fast and agile can be hard on the body (even moreso if the volume is higher). It is recommended you have at least 48 hours rest between high intensity training days in order to optimize the functioning of the CNS so you can train at your best every high intensity session, so between each high intensity day you can have a low intensity day to recuperate.
Below is a sample training schedule to improve speed and agility in the off season geared toward team sports athletes (that's not to say it wouldn't benefit other types of athletes, but their training may take a different focus, particularly track and field athletes).
Disclaimer: As with undertaking any exercise program be sure to consult a physician before jumping straight into any of the program or exercises listed below. Athletic events require you to have speed, and not just the 100 meter dash, 200m and 400m and hurdles, but also triple jump and long jump.
Endurance sports such as long distance running, cycling, swimming and rowing don't require much speed or agility, neither do many target sports (e.g.
I do train for speed and agility since I play football (Australian Rules) and speed and agility are an important component of the sport. Of course speed and agility training are massive topics and this article has merely touched base. Before beginning any workouts, it is absolutely essential to stretch the targeted muscle groups. Plyometrics are basically a type of exercise that uses explosive movements, often repetitive, to develop muscular power in order to generate a large amount of force quickly. Before you start this exercise, set up 8-10 hurdles about 24-36 inches apart from each other.
To begin this exercise, put your hands on the back of your head like you're being arrested by the cops. Make sure you land on your entire feet or you will not receive the entire benefits of this exercise. If you are still young, 16 years of age or under, then I recommend that you first start off with low weights and high repetitions until you get to the age of 17 years old. When running up and down the stairs, make sure you stay on the balls of your feet, not on your toes. I will now describe which supplements you should use to improve recovery time and replenish your body with all the nutrients you lost because of your workouts.
In some sports, if you don't have a lot of speed and agility, it wouldn't make that much of a difference, but for other sports, it would immediately put you at a major disadvantage. Although almost all sports require a lot of speed and agility, it doesn't always apply to every single player playing the sport. No one would expect a center to be quick and agile, but other players such as the point guard, the shooting guard and the small forward are expected to be quick at every single step they take. If you happen to not be fast enough, your defender might recover enough to be able to alter or even worse, block your shot.
If you happen to get lost in the defense and your player escapes you, it is important to get back in defense. If one of your teammates' defense collapses, it is also important that you fill in for him until he is able to recover his faulty defense. In football, a lot of the players are required to be fast at the field, especially people playing in positions such as running back, which by the name of the position, you can already tell is a position that requires a lot of running. In cases where you are running and there are defenders in front of you, you need to be able to split through them without being tackled.
Most plays take about seven seconds before there is a stop to the clock, and within those seven seconds, almost all players require a sudden burst of speed. If you have speed, you will be able to recover from any type of strategy your opponent tries on you.
If you happen to hit that successfully back, seeing that you are a few feet from the net, they might force you to go all the way back by hitting the ball hard to the back of the court. As you can see, while playing in the defensive position, it is important to be fast and agile so your opponent doesn't get a quick and easy score over you.
Although most sports require a lot of speed, some sports require little to no speed at all.
There are other sports such as combat sports, which includes martial arts, kickboxing and wrestling that don't require a lot speed.
Even with these great exercises, you must understand that developing speed takes time, practice and lots of repetitions. Over the last 25 years, I've seen some of the world's best athletes in all sports, and I've never seen an athlete with "over-developed ankles." It is usually a weak link, and, as mentioned above, ankle injuries as well as foot injuries are all too common. The body's foundation and base of support are the feet, but often foot and ankle training are neglected unless it's rehabilitating an injury. Strong and stable feet and ankles help prevent shin splints as well as knee, hip and back problems. When these types of tram or balance board exercises are performed, I like to call it "instability training." Changing positions on the tram or boards will work different areas differently. Getting some instruction from a sports medicine physician, therapist, or athletic trainer is wise. Born and raised in New York, I've practiced podiatry and sports medicine for over 30 years in the Aurora- Naperville area (almost BUT NOT QUITE LONG ENOUGH to lose my NY accent ).
My specialty in sports medicine is orthotic therapy, combined with specific training and strengthening of the feet and ankles.
Another big interest of mine is the challenge of our countries greatest epidemic: childhood obesity. Don Dziedzina brings you the latest in outdoor news with entertaining and informative posts on fishing, hunting and the outdoors. How to help parents, teachers, and students deal with bullying, conflict, cyberbullying, and relational aggression. Increases energy expenditure during cardiovascular workouts, potentially increasing cardiovascular fitness and calorie burn.


Add 20 lb ankle weights or 10 lb ankle weights to a variety of exercises for additional challenge.
Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. By wearing ankle weights, you will force your feet, ankles, lower legs and knees to work harder and build more muscle. Do all your warm-up exercises before you put on ankle weights so you don't stress your feet or legs. If you wear ankle weights when you are walking, running, jumping or practicing, your glutes, hamstrings, calf muscles and quadriceps will work harder. Adding weight when you are exercising can cause the joint to work under very difficult conditions that could lead to injury.
Here are some great workouts and drills from our forum members to help improve performance. Below I will guide you through the basics to start improving your speed and agility and help you get on track to becoming a more powerful and explosive athlete. Most training drills that develop agility can be very stressful on the joints and on soft tissue and hence must be done with low volume. In the opinion of most good sprint coaches, getting fast requires you to train smart rather than train hard. Not only do your muscles need time to recover but so does your CNS (Central Nervous System), which controls motor responses to sensory stimulus in the body.
It doesn't interfere with sprint training, boosts recovery and enhances capiliarization (see links at bottom of article for more information on benefits and such).
Almost all team sports require you to be fast and agile, these include sports like football, basketball, rugby, baseball and hockey. In the off-season I will generally have 2 speed, 1 agility and 3-4 weight training sessions per week, while in the in-season I limit it to 1-2 speed (low volume) and 2 weight training (low volume) sessions per week.
There is plenty of information out there, so if you're interested keep reading, researching, asking questions and learning.
In this article, I will show you different ways to improve your speed with plyometrics and other exercises. Speed can be increased by various exercises in the gym, sprints on the track or by various exercise programs such as plyometrics.
If you cannot reach your feet, reach down as far as you can and hold the stretch for approximately 10 seconds.
The height of the hurdles should be anywhere between 12-36 inches high, depending on your experience level and your hopping ability. Try to jump over the hurdles by exploding from your legs, going as high as you can; the hips and arms should be involved when performing this exercise. Bend your knees like you would when you squat to achieve maximum explosive power when you jump. Don't do plyometrics with Converse All Star Chucks because it won't be soon until you destroy your feet. Be sure that you can hit the weight at least 8 times with excellent form before you attempt the weight. However, instead of running the stairs for a long period of time with short rest periods, we are going to focus running only for a short period of time with a long rest period. Instead of long jump rope sessions, make sure each session is intense and short, about 30-35 seconds long. The only difference is that you are not trying to reach for the sky on every jump because that would obviously give your calf muscle time to relax. Don't start off with a 36-inch hurdle when you know you can't jump it because you will fall and get hurt. It drains almost all the energy you have, leaving you feeling sluggish at the end of the day.
As a matter of fact, apart from the skill itself, I would say that both speed and agility are two of the most important aspects that make up a sport. For example, in a basketball game, a player playing as the center position would not really require a lot of speed, whereas someone playing the position of a point guard would have to rely on their speed to score and make plays for their teammates. Regardless of whether you are in the defensive or offensive position, both of them require a sudden burst of speed. If the person you are defending beats you off the ball with a sudden burst of speed and you aren't able to catch up to him, it would only be a matter of time before your coach benches you. At a point guard position, you need to be able to drive straight to the hoop when there is a quick opening. The quicker you are, the more dangerous you are, and in basketball, to goal is to intimidate your opponent with as many things in your repertoire as possible. They will do whatever it takes to lose you, and you are bound to fall for fakes, screens, and other types of strategies in order to make the defense collapse.
It's not just a matter of running; you need to be able to be fast enough that the defenders trying to tackle you cannot catch up to you. In this case, it is important to build up speed and agility for these types of sports, and even more important for positions that are expected to be quick and agile such as the running back. The goal is to not let your opponent hit the ball past you, and with that in mind, you need to be able to hit the ball back at your opponent as the ball comes by you. In some cases, when your opponent is in control, they might push you to the back of the court with constant hard-hitting shots, and as you are drawn to the back, they might hit a drop shot, a few feet from the net which requires you to sprint your way there and hit the ball back before the ball bounces twice.
It's a sport where you are required to protect a large portion of the court all by yourself, and with the fact that your opponent can change the pace of the sport anytime he or she wants, it makes it even more important to develop speed in your game.
The whole point of track is to run as fast as you can to the finish line before any of your opponents get there. Some sports such as soccer are a slow pace game where you are required to run at a slow, constant speed. The closest thing in weightlifting that requires speed is how fast you can do each rep, other than that, everything else relies on your strength.
Auto-Racing such as NASCAR would also be another example where speed is not require since the vehicle does most of the work.
Last summer, during my cutting phase, I incorporated numerous plyometric exercises into my routine.
Strengthening your feet and ankles is one of the best ways to improve all aspects of sports performance. So often we'll see young athletes totally concerned about their bench press or arm and shoulder power. The use of rubber bands, mini-trams, and balance boards are examples of great ways to work all of the foot, ankle and lower leg areas.
Rubber bands or tubing are great to work all of the ankle's ranges of motion -- moving the foot up and down, side to side and in and out -- can strengthen all the lower leg muscles. When you or a client just aren't getting enough out of walking, running, jumping, or lifting, the resistance provided by all pro ankle weights can make the difference. Because our weights allow you to add and remove resistance, choose the amount of weight that is appropriate for your fitness level. Power Systems brand ankle weights allow you to add the right amount of resistance to your workout.


Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay, believes ankle weights can cause stress on your joints and should be avoided. Examples of these higher impact drills are plyometric drills (leaping and bounding) and cone drills.
It's important to remember you are not training to be a slow, long distance runner, you're training to be a powerful, explosive athlete.
In addition sled dragging, med ball throws, strongman circuits, bodyweight callisthenic circuits, hill sprints etc. Racquet sports like tennis, squash and badminton also require you to be fast and agile, however generally over much shorter distances than team sports.
If you have any further questions about this article feel free to PM me on the boards and I'll get back to you as soon as I can. In addition to those exercises, I will also give you some safety tips you should always follow when doing any exercise on this article.
If you choose to add weights, grab a pair of dumbbells (the weight of the dumbbell depends on you) and keep them hanging on the outside of your hips.
This movement should be very similar to a regular calf raise, except you are actually jumping up into the air. You should be able to bench your body weight for a one rep max, squat and Deadlift one and a half times your bodyweight for a one rep max before you can start plyometrics.
The reason for this is because we want to improve overall speed by stimulating the fast-twitch fibers instead of merely improving cardio.
We want to keep the intensity level as high as possible, making it impossible for you to last more than 30 seconds on the jump rope. Since athletes don't care for huge muscles, I recommend taking at least 1 gram of protein per bodyweight. However, the aid of protein supplementation can help you achieve your goal of 1 gram of protein per bodyweight. Let's not forget that a basketball player has to constantly run up and down the court while still following a ball-handler closely. As a small forward or shooting guard, you need to be able to make quick cuts underneath the basket for a quick and easy hoop. That would make you an efficient triple-threat player who is hard for your opponent to guard.
You must react and defend your player closely enough that he cannot get a shot over you, but by doing that, you give him an opportunity to drive to the hoop.
It doesn't matter if it's a 100 meter dash or a 400 meter dash, it all equally requires a sudden and constant burst of speed to beat your opponent to the finish line before they can get there. Maybe once in a while where there is a fast break where you are required to give it your best as far as speed in concerned. Those three sports require you to sprint and have a sudden or even constant burst of speed. If you have good hand-eye coordination, you are able to hit the target at will, even if it's a moving target. And last but not least, table sports such as table tennis and billiards also does not expect a lot of speed from the players.
I will continue to do plyometric exercises this summer when I begin my cut and hopefully add lots more speed to my game. Old routines usually involved tape or braces for ankles, but that was mostly for athletes with previous problems.
After all, these are the "show muscles." But these same athletes can have difficulty balancing on one foot. Call my friends at Athletico with locations all over the Chicago area, Achieve Ortho & PT in Naperville & Burr Ridge, or Bob Gajda at Gajda Health Plus Network in Lake Barrington for some high-powered instruction. Add them to cardiovascular activities such as walking or jogging, but be aware of the impact they may have on the joints. Anthony Luke, assistant director of orthopedics and primary sports medicine at the University of California-San Francisco, in an article in the LA Times, thinks ankle weights produce positive results for basketball players. In addition to ankle pain, you can feel discomfort in your hips and knees; not to mention decreased speed during your game.
The more power you can generate to propel yourself forward toward your destination, the faster you will get there. In this article, I will show you all the secrets to become quicker and therefore more dangerous in your sport. After you jump over a hurdle, try to jump over the next one as soon as possible, keeping the intensity as high as possible.
To start this exercise, stand on top of your box (or whatever) with your toes close to the edge. This is a pretty easy and straight forward exercise, but most importantly, it is effective. And then there are other sports which require almost no speed at all, such as weightlifting and archery. But by no means does speed and agility come into play, unless you are the target people are shooting at.
They need to be educated about -- including foot, ankle strength and stability exercises for "functional strength" -- the ability to move with power and speed, change direction, stop and start with balance. These types of exercises are simple and safe for almost all ages, but don't let their simplicity fool you.
The Sports Doctor is also read in newspaper columns including The Aurora Beacon News and the Naperville Sun. However, with the right amount of resistance, you or your clients can enjoy an added challenge that strengthens the glutes, the quadriceps, and the hamstrings. Because our ankle weights allow you to add and remove weight, you can start at a lower resistance and work up to a heavier load.
However, if you have any injury problems or don't warm up properly, you can put yourself at risk by wearing ankle weights. Once you are warmed up, you have a better chance of gaining leg strength and not getting injured while wearing ankle weights.
The same goes for leaping and bounding plyometric drills and improving flexibility and mobility. This requires a sudden burst of speed to be able to split and completely lose your defender. Although you don't need a lot of speed or agility, you still need to have a lot of stamina to stay in the game. These small stabilizer muscles help protect all the joints of the feet, ankles, knees, hips and spine.



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