This exercise builds strength in the core and hip flexors. For this exercise you will need a set of Kinetic Bands, which will provide resistance that will make it more efficent. You also need a wall to lean against and a floor that isn’t too hard and slipery, since this exercise involves a high level of impact.
To start the exercise you will lean against the wall at a 45 degree angle and start driving your knees up against the resistance of the bands. Then you start running in place, driving the knees up toward the chest. You do this for 10-12 seconds. In order to train the body to run faster, the speed of the exercise should start and end at more than 100 percent.You must not slow down for even a single second during the entire drill. After 10-12 seconds, the sprint speed drill should stop and you should rest for 30 seconds before starting with the next set. The sprint speed exercise should begin with three to four sets with the Kbands resistance bands in place.
Unresisted
When you finish with 3-4 resisted sets unclip the bands from the leg straps and reclip them on the sides of the legs. You should then go in the same position against the wall as before. Then run in place at full speed for another 10-12 seconds. Without the bands in place, this movement will be easier, but in order to maximize the results of the sprint speed drill, it’s important to do the exercise at top speed for the entire set.
If you want results from this sprint speed drill you need to work at 110%. During the second, unresisted drill, you need to concentrate on maintaining top speed throughout the entire motion. If the knees do not come all the way up during the drill, or if the feet don’t return fully to the starting point at each step, the drill will not be so effective. In order to run faster and attain your speed goals, you also need to keep a consistent angle of 45 in the body line and keep the back flat. A partner, coach, or mirror can help a runner have the proper body alignment.
The next of the four drills is the 1-2-3 Reaction pro. For this drill, you will need the Footwork Ladder and a set of Kinetic Bands. After you strap the Kinetic Bands around the legs and clip the resistance bands to the straps, you can start with the exercise. Start at the begining of the ladder and begin with a quick, high-knee run to the other end and back. Then you go a second time using a lateral step and placing each foot in each square.
For the last in this speed and agility exercise, the athlete will stand to the side of the ladder and move back and forth across, placing both feet between each square. At each rung, the athlete will end the step with one foot on the ground and the other raised and ready to land inside the ladder. The fourth step will involve wide hops, and each succeeding step will involve a complex combination of foot work that can help athletes develop agility and coordination as well as strength and speed. At each rep, or each move down the ladder and back, the feet should stay in rapid motion and the arms should stay bent at the elbow and fully engaged. The best speed and agility drills involve the entire body, including the back, arms and hips, legs and feet.
Full speed runs are some of the best speed and agility exercises. Puting emphasis on the technique while running we can see incredible rsults. This speed and agility drill is called the Fast 40-Yard Dash, and it can be a great exercise for those who are looking to improve their speed.
Atheletes can observe the video carefully and listen for detailed pointers on body position at the starting line. As demonstrated, the athlete should plant one foot at the line, then place the other at a slight distance behind, even with the ankle bone. Then the first foot can be pulled back by one full step and the athlete and bend the knees and place the hands on the ground just over the line. As explained in the video, the first few steps of the run—called the dig phase—are critical to overall speed. At this point, the body is not yet fully upright, and hips and knees are driving forward. During the drill, the chin should stay down and the head forward during this phase. The body will be working against the resistance of the bands as the next few steps take the athlete into the full, straightforward, explosive stage of the sprint.
The last drill we will show you will involve the Kinetic Bands. This drill is suited for both beginners and advanced athletes. Beside the Kinetic Bands we will need a set of Speed and Agility cones, that we place down the length of the field in pairs about ten yards apart. You will begin this drill by taking a position at the starting line and breaking into a full sprint. But at each rep, the focus and technique will vary and so will the starting position. Athletes will begin the first sprint in a standing position, the second with a quick in-place high-knee run, and the third in a 40-yard dash starting position with the hands placed on the ground.
At each successive starting signal, the athlete will execute the specific start, enter the dig phase, and complete the full run while coaches carefully observe technique during the dig phase and the full sprint. As with most of the best speed and agility drills, the first few reps will be executed with the Kbands in place, and the next round will involve removing the resistance from the legs and tapping into the brief neurological sensation of extreme lightness that occurs after the sprinting muscles have been fully activated.
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