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
Hello
ReplyDeleteThank you very much for informing me on how to be the fastest on a sport team. I can not wait until i will start these sets of workouts. Then i can and maybe will be the fastest on my team.
Hey Alex! I just read your blog and I did find it very helpful! As a track & field athlete, speed is one of the most important parts in my training and you gave me some great new tips. I will definitely be following your blog to see what else I can learn and find great new exercises I can do; it is always nice to get a good workout in while doing English homework!
ReplyDeleteSome of these exercises look really interesting. I personally use many myself for speed and agility training in basketball. My coach told me my defense wasn't good enough and it was one of the only aspects of my game I had to work on. This drove me to train harder than I ever had before using techniques to improve my footwork to move faster. The ladder was my favorite drill. I didn't have the necessary tools to train with the ladder so I made my own in my unfinished basement by making a ladder out of masking tape. It worked and improved my defense making me quicker on my feet with a better reaction time.
ReplyDeleteWow Alex! As an athlete, i am sure i will be able to contribute to your blog and to learn new things, new drills, new workouts and many more! Hopefully i will be dunking by the end of the season and i hope you will dunk too! I will be reading your blog every week to know how to be a complete athlete
ReplyDeleteGreat stuff.
ReplyDeleteDon't forget to give us your opinion after all the information. Sure we want to read about the workout, but we want to hear your own personal workout stories, your motivation, why you feel it's necessary, etc.
Alex, I just love commenting on your blogs. its simple as well as fun. I can easily relate and just preach away. I wish you had 30 posts. So, getting into speed. Because I am a devoted boxer speed is the law that governs my practice. There is a saying that goes like this : "how do you hit with more power?" answer: "hit faster". In other words in the world speed is what matters most, the faster fighter will always win against the slower more powerful fighter as the quicker one will be able to dodge and weave and land crucial punches.
ReplyDelete