In this weeks blog, we will be covering a quick article on speed. Regardless of your sport, being quicker and faster than everyone else is always a plus. There are many useful ways to improve speed, but there are also many less effective exercises too.
Here is a quick basic list of ladder exercises to master that will make your footwork impeccable. Once you've got these down you can move on to more difficult ladder exercises.
Do at least 3-5 sets of each variation depending on your fitness/speed level. First go at your own pace, to get the footwork down, and then try and go as fast as possible once you feel comfortable.
Here's a great video that explains each movement, watch the whole thing to really understand proper technique. I will be putting time stamps for each exercise.
2. 2 feet in each ladder (1:42)
3. Lateral runs (1:59)
4.Cross Country skier (2:37)
5.Hop Scotch (3:05)
6.Icky Shuffle (5:44)
Tired? Good, but your still not done. Once you've finished that, grab a jump rope and finish with these exercises.
Do 2 sets of these to finish
Here's a video explaining how to do these exercises:
High knees jump as fast as you can for 45 seconds. Bring knees up to hip level. (1:35)
Two foot side to side (Hop wide from left to right landing on both feet) for 45 seconds. (0:17)
One foot circles (3:31) for 45 seconds
By doing this workout 2-3 times a week you'll have great foot speed and quickness in no time.
I have done these exercises myself and will vouch that jumping rope will definitely improve your quickness. By doing these types of movements I have significantly improved my speed so I can dominate in my sport. Give them a try!
That's all we have for today though, tune in next week for more tips and workouts.
Sources:
https://www.youtube.com/watch?v=B_bbBglPGHA
https://www.youtube.com/watch?v=ZX-NdILjBWY
