Speed, Agility, Coordination & Endurance Basics by Ben Tatar of CriticalBench.com
I have had quite a few friends who have played at the professional sports level., In fact my brother Dan is a DI athlete and he has taught me a lot about athletic training. After talking to coaches, coaching athletes at sports camps and learning from some pros, I'd like to share some of the tricks that I have learned about athletic training with some of you. Many weight lifters train for strength, which is great but athletes can't neglect speed, agility, and endurance training techniques. In this article we are going to explore so ideas and techniques about developing speed and agility to make you the best athlete that you can be.
1) SPEED
Have you ever heard the term "speed kills"? The faster the athlete is the greater of an advantage that they will have. This means that athletes will need to practice sprints in order to improve their speed. So, I suggest that athletes head onto the track and perform 10 sprints in a row. After every sprint is performed the athlete should rest for a minute between sets and then repeat this process. Before the athlete performs sprints the athlete should stretch and start out with an easy jog. After every sprint session is completed the athlete should also stretch and perform an easy jog to cool down to prevent injury.
*tip* After you finishing sprinting put your hands on top of your head. This will help you catch your wind after every sprint and prepare you for the next sprint.
For a complete program on improving your 40-yard dash time see our Critical Speed Manual.
2) AGILITY TECHNIQUES
Agility is different than speed. Speed is where the athlete is moving straight as quickly as possible, and agility is how fast someone can cut or change directions. In most sports we are moving in many different directions and not just straight so agility training must be incorporated in any athletes routine.
If you want to improve your agility then it's time for you to head down to the track and bring a few tennis balls, and cones. If you don't have cones then hats and shoes or any other objects will work too. Now what the athlete should do is put the cones about 20 feet in front of them, 20 feet to the side, 20 feet back, then 20 feet in front, then 20 to the side, then 20 feet in back. The object is to sprint around the first cone, then sprint backwards, then sprint forwards, then back, then shuffle (side ways skipping) to the finish line. The idea is to become quick, shifty and nimble. You can do all different types of agility movements on these exercises but the key is that you want to perform them very quickly. When you master these agility exercises in preparation your new and improved agility abilities will carry into a sporting event. You will be a more dominant athlete than what you could ever imagine.
3) MORE ADVANCED COORDINATION DRILLS
Here's an excellent coordination exercise to try: Take a tennis ball and throw the
ball back and forth with a partner. As your partner is throwing the tennis ball back to you, you are running back as they are throwing the ball and then you are running closer as they move back. The overall distance that should be used when running backwards and forwards is 15 yards. If this seems too easy then you and your partner can throw 2 tennis balls to each other as you are running backwards and towards each other. Trust me when you are using two tennis balls this will get tricky. If you perfect it, good you will develop amazing coordination, which will carry into your athletic game.
4) ENDURANCE
Endurance training is also essential for the athlete. Sometimes athletes
should perform distance runs so they aren't only strong for short amounts of
times, but so they can play at their pinnacles (peak performance) for their entire sports game. One great exercise to improve endurance is to get on an exercise bike after your sports game is over or after you worked out like crazy and have nothing left. This teaches you to push yourself to new zones. The stronger your heart is the better your conditioning
will be for your next big game. Remember it's not always who the best for one play but rather who can keep the same level of intensity when the other team is tired in the fourth quarter.
Performing cardio after a game can really benefit an athlete as well.
5) Conclusion
The exercises have been explained, now you just have to go
out and do them. Now get your laser-like focus on and attack your goals with a focused intensity! Hopefully, these drills will be your passport and write of passage to athletic excellence. Personally, I can tell you that if you start practicing these exercise techniques with consistency over the course of many years you are going to become an UNBELIEVABLE athlete! So, parents get your kids on these exercises now and stop saying "My kid is the next big thing." Performing these exercises will make them the next big thing. As for adults, great athletes or not, these exercises can make you a great athlete and if you are a great athlete some of these techniques will make you an even better athlete. For me these techniques worked amazing.
I remember when I started lifting and although I was strong I couldn't jump and I just felt bloated! Then after performing some of these techniques I was able to slam dunk a basketball at 5'10.
(Check out my vertical from a standing position.) I developed this insane vertical where I jump so high that my feet hit a 6 foot persons face. Also, I have athletic friends who don't train like a powerlifter who out lift many powerlifters just because they are constantly using these athletic techniques. I swear by them! These techniques will make you the real deal and they are excellent tips that you can incorporate anytime into your athletic routine.
I have had quite a few friends who have played at the professional sports level., In fact my brother Dan is a DI athlete and he has taught me a lot about athletic training. After talking to coaches, coaching athletes at sports camps and learning from some pros, I'd like to share some of the tricks that I have learned about athletic training with some of you. Many weight lifters train for strength, which is great but athletes can't neglect speed, agility, and endurance training techniques. In this article we are going to explore so ideas and techniques about developing speed and agility to make you the best athlete that you can be.
I remember when I started lifting and although I was strong I couldn't jump and I just felt bloated! Then after performing some of these techniques I was able to slam dunk a basketball at 5'10.
(Check out my vertical from a standing position.) I developed this insane vertical where I jump so high that my feet hit a 6 foot persons face. Also, I have athletic friends who don't train like a powerlifter who out lift many powerlifters just because they are constantly using these athletic techniques. I swear by them! These techniques will make you the real deal and they are excellent tips that you can incorporate anytime into your athletic routine.
