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20 Drills to Increase Speed, A gility and Qu ickn ess

By ada m.warner - Last up date d: T uesday, November 2, 2 010 - 3 Comme nts 20 Drills to Increase Sp eed, A gility and Quickn ess Speed , agility and quickness are three necessa ry ingredients fo r success in any sport, but most pa rticularly in t he fast-paced game of lacrosse . Whethe r its a making an effective split dodge o r comin g away with possession at th e face-off X, having superio r speed, agility and quickness w ill ultimately play a huge role in determining your success on the field. By follow ing the se drills designed by Alan Stein, professional strength coach and owner of Stronge r Te am Strength and Conditioning Services, ath letes will be able to make major strides with their overall speed and agility developm ent while ma ximizing their athletic po tential. Athletes will see improvements with their communication skills, m ental fo cus and hand-eye coordination as w ell. Plu s, the drills u se minimal equipme nt, so the y can be done a nyw here by anyone and on any kin d of budget. T his we eks workout is a standa rd warm-up intende d to raise the bodys core tempe rature and make the muscles more relaxed . The wo rkout w hich should last betwe en 5-15 minutes fea tures movement pre paration, where the goal is to ge t athlete s to go through all of the fundamen tal ath letic movem ents the y w ill ne ed on the field. In these speed and agility drills, eight key move ments a nd motions are used: Fo rward Sprints, Back Ped als (focus on leaning forw ard with your chest out over knees), Sid e Shu ffl es (do not cross feet wh ile ankles, knees, hips and shoulders stay square), Sid e Ru ns (waist and ab ove stays square, but ankles, knees and hips facing the side ), Ju mp s (stay stationary and vertical and la nd easy), Pi vots (one leg moves in qua rter pivots in one dire ction while other leg remains flat on the floor), Twists (runnin g in on e direction but lookin g another w ay) and Athletic Stan ce (keeping a w ide base an d a low cen ter of gravity). T he follow ing is a standard w arm-up se ssio n aimed at improving overall speed and agility. Drills should be conducte d for about 45 feet (half of a basketball court) before repeat ing over. Sp eed, A gility and Qu ickn ess Worko ut # 1 D ri ll 1: 3 Steps Forward an d 1 Step Backward on Left (Go right, le ft, right and then step back with the left foot) D ri ll 2: 3 Steps Forward an d 1 Step Backward on Right (Go left, right, left and back on the righ t foot) D ri ll 3: 3 Steps Ba ckward and 1 Step F orward on Left (Go right, le ft, right and then forward with the left foot) D ri ll 4: 2 Steps Forward an d 2 Side Shuffles (Jog two steps and then laterally shuf fle tw o steps. Stay nice and low with your hips square) D ri ll 5: 2 Steps Ba ck Pedal and 2 Side Sh uffles (Same as befo re, just with back pedals) D ri ll 6: 2 Steps Forward an d 2 Cariocas (F ocus on quick hip turns w ith your feet) D ri ll 7: 2 Steps Ba ck Pedal and 2 Cariocas D ri ll 8: 2 Side Shu ffles and Re verse Pivot (After pivot, you will be facing the opposition dire ction) D ri ll 9: 2 Side Shu ffles and F ront Pivot (Same as before, just with a front pivot instead of back) D ri ll 10: High Knee and Butt Kick Com bo (Give two high knee kicks followed by two butt kicks and repeat. Always be m oving forward) D ri ll 11: Cross-C ountry Skier (Switching places with your feet and always moving forward. Legs will sta y fairly straig ht but not stick-straight. F eet are always flat on the f loor) D ri ll 12: Basic Forward Skip with Arm Swing (Repeat w ith a ba ckward skip and arm swing) D ri ll 13: Latera l Skip w ith Arm Swing (Always b e facing forward ) D ri ll 14: Basic Skip with Lateral H ip Mo vement (Skip and th en rotate your hip o ut on the secon d hop. Repeat w ith high knee Out to In. Just opp osite direction with kne e from before) D ri ll 15: Frankenstein Skip (Leg is extended straight ou t as shoe meet s fingert ips) D ri ll 16: Carioca with High Knee Punch D ri ll 17: Carioca with Quick Feet (Fast touches with feet out front and behind; rapid fire ) D ri ll 18: Skip with Dea d Leg Left (R igh t leg is just trailin g behin d. Repeat w ith oppo site side) D ri ll 19: Forward Jog w ith Lookbacks (Eve ry couple of steps forw ard, rotate, look b ack and put out your outside ha nd) D ri ll 20: 45 Degree Angle Cuts (Z ig Z ags forw ard. Stay lo w. Repeat w ith backward cu ts. Give tw o drop steps and then switch directions. Similar to a basketb all defender) T his wo rkout ca n be se en on the Cham pionship Productions D VD 130 Pro Pow er Sp eed, Qu ickn ess and Rea ction Drills. To view additio nal w arm-up drills and more sp eed, agility a nd reaction workouts, visit our Performance T rainin g homepage.

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Posted i n Basebal l, Basketba ll, Field Hockey, Footbal l, Gol f, Ho ckey, Lacrosse, Perfo rmance Enhancement, Ph ysical Education, Soccer, Softbal l, Swimmi ng & Diving, Tenni s, Track & Field , Triathlon , Vo lleybal l, Water Pol o, Wrestling Tags: 20 Drills to Incre ase Speed, Agi lity, Al an Stein, a nd Quickness Top Of Pag e

3 Responses to 20 Drills to Increase Speed, Agility and Quickness

C om men t from skip sh eph ard T ime F ebru ary 6, 2011 at 11:4 9 am Very go od drills. I plan on using some of th em with my girls high school tennis t eam this we ek.

C om men t from Ro bert T ime N ove mber 21, 20 11 at 9:49 am w orking on these drills now.. there are a few agility drills I did not kn ow about.. than ks

C om men t from Tiffan y T ime January 2, 2012 at 2:03 am T heres a major differen ce betw een the type of speed and quickne ss a sprinter nee ds, and the typ e of spe ed and quickness a basketball, foo tball, baseball or any other multi-directional ath lete nee ds.. Because track-and-field sprinting is done ALL in a straight line , its called a LIN EAR SPEED sport. And be cause basketball, football, base ball and every other mutli-directional sport is NOT played in straight lines, bu t instead, in different dire ctions, with quick cu ts and changes of direction, theyre called NON-LINEAR SPEED sports. T he System known as The T ruth Abou t Quickness Insiders Sytem 2.0 , introduces several different breakthrough, non-line ar techniques, such as movem ent efficiency training, muscular/tendon stiffness training, that have been proven to w ork for a thletes of all sports and all levels, over and over again with frighteningly consistent results across the b oard. F ind o ut at: htt p://www. squidoo.com/how-to-increase-qu ickn ess

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