How To Work Out Speed
Building speed in athletes takes a combination of good exercises that include resistance training, power training, and speed drills. When athletes are trying to figure out how to work out speed they also need to be thinking about the muscles and parts of the human body that are responsible for generating faster and longer strides. In order to effectively strengthen these muscles, athletes need to be placing a greater than normal amount of tension on the targeted group of muscles. Moving in different directions with the resistance will help to train the body to powerfully, and effectively, change directions while maintaining high levels of speed.
Kbands Resisted Speed Drills
The Resisted Speed Drills with Agility Cones is a group of dynamic speed training drills that will challenge, and help athletes increase speed in any direction. This series of speed drills incorporates 6 different speed drills requiring different forms of speed training equipment. For the first of the speed drills athletes will need 1-2 Kbands Speed Chutes, 1-2 Speed and Agility Cones, and a Speed and Agility Ladder.
Athletes will begin the Ladder Chute Drill by attaching the Adjustable Belt, laying the Speed and Agility Ladder flat, and placing a Speed and Agility Cone 5-8 yards past the end of the Speed and Agility Ladder. Athletes will place a final Speed and Agility Cone 20 - 30 yards past the outside Speed and Agility Cone.
Resisted Speed Drills With Agility Cones
To begin the first exercise in the Resisted Speed Drills With Agility Cones athletes will begin at the far end of the Speed and Agility Ladder and perform a variety of exercises such as lateral high knees, Ali Shuffle, or any other laterally moving drill, while holding 1-2 Kbands Speed Chutes. Once athletes clear the Speed and Agility Ladder they will make a sharp turn around the Speed and Agility Cone, release the Kbands Speed Chutes, and accelerate through the final Speed and Agility Cone. Athletes will perform 8-10 resisted rounds of the Ladder Chute Drill followed by 4-6 unresisted sets of the drill. Athletes and coaches need to alternate the cone set up to allow athletes to perform an even number of repetitions moving in each direction.
After completing the Kbands Ladder Chute Drill athletes will need 1-2 Victory Ropes, 8 Speed and Agility Cones, a partner, and a set of Kbands Leg Resistance Bands. Athletes will use this speed equipment to move into the next portion of the Resisted Speed Drills With Agility Cones, the Kbands Alley Sprints. Athletes will set up 3 rows of 2 Speed and Agility Cones placed 3-5 yards apart. A fourth row of Speed and Agility Cones will be placed 15 yards past the final set of the already placed Speed and Agility Cones. Athletes will start the Kbands Alley Sprints at the beginning of the three rows of Speed and Agility Cones and work to finish the Resisted Speed Drills with the Sprint.
With the Victory Ropes wrapped around the athletes waist partners will have the Victory Ropes looped, and secured in each hand. Athletes will sprint to the third row of Speed and Agility Cones and then backpedal to the second row of Speed and Agility Cones. While the athlete is backpedaling, the partner will release the Victory Ropes from one hand, slingshot the Victory Ropes clear of the athlete as the athlete accelerates out past the far row of Speed and Agility Cones. Athletes will perform 6-8 resisted sets of the Kbands Alley Sprints before removing the Victory Ropes and Kbands Leg Resistance Bands from the speed drills and perform 4-5 unresisted repetitions of the speed exercise.
After completing the first portion of the Kbands Alley Sprints athletes will continue the Resisted Speed Drills With Agility Cones with the Kbands Alley Shuffles. Athletes will keep all Speed And Agility Cones where they are as athletes place the Victory Rope around their waist and move laterally through the cones. Athletes will alternate which side they are facing as they laterally shuffle to the third row of Speed and Agility Cones. Then as the athlete begins to backpedal to the second row of cones their partner will release the Victory Rope from one hand as the athlete sprints past the final row of Speed and Agility Cones. Complete 6-8 resisted sets followed by 4-5 unresisted sets of these good exercises for speed.
Good Exercises For Speed Drills
Good exercises which double as speed drills work to challenge athletes in fast tempo situations that mimic game scenarios. Athletes will continue the Resisted Speed Drills With Agility Cones with the Kbands Box Sprints. Athletes will need 8 Speed and Agility Cones placed in 4 rows 10 yards apart. Their will be a single starting cone as the first row followed by a row of 2 Speed and Agility Cones placed 10 yards apart, a third row consisting of 3 Speed and Agility Cones spread out evenly over ten yards, and a final 2 cone row which serves as the finish line for the speed drills. Athletes will attach a set of Kbands Leg Resistance Bands just above their knees as they line up at the first cone and sprint out to the third row of Speed and Agility Cones. After reaching the center cone on the third row of cones athletes will turn and laterally shuffle to one of the cones in the second row before turning and performing a maximum speed drills sprint past the final row of cones. Perform 8 resisted rounds of this portion of the Resisted Speed Drills With Agility Cones before removing the Kbands Leg Resistance Bands and performing 3-5 unresisted repetitions from each side.
Athletes will continue the good exercises for speed drills with the Kbands Box Turns. The Kbands Box Turns and Kbands Box Sprints are two speed drills which use an identical Speed and Agility Cone set up and the same speed drills training equipment. To complete the Kbands Box Turns athletes will attach the Kbands Leg Resistance Bands, sprint out to the middle cone of the third row, backpedal to one of the Speed and Agility Cones in the second row, then turn and sprint across the box and around the opposite cone in the second row before finishing with the maximum speed drills sprint. Complete 8 resisted repetitions on each side before removing the Kbands Leg Resistance Bands and performing 4 unresisted repetitions of the Resisted Speed Drills With Agility Cones exercise series. Each repetition athletes should alternate which direction these two speed drills are performed on.
To complete the Resisted Speed Drills With Agility Cones Exercise Series athletes will use the Kbands Leg Resistance Bands, a partner, and Speed and Agility Cones to complete the Kbands Alley Directional Drill. Athletes can keep the Speed and Agility Cone set up the same as when the Kbands Box Sprint and Kbands Box Turn speed drills were performed, but will add one Speed and Agility Cone to the second row to create back to back rows of three Speed and Agility Cones. Athletes will attach the Kbands Leg Resistance Bands and begin the Alley Directional Drill by sprinting from the starting Speed and Agility Cone to the center cone of the third row of cones. At this point coaches will call out different cones within the three cone box which the athlete must quickly move to. Athletes will quickly move from cone to cone for 15-20 seconds before finishing the Alley Directional Sprint with a sprint through the final Row of Speed and Agility Cones. Complete 6-8 resisted repetitions before removing the Kbands Leg Resistance Bands and performing 2-4 unresisted sets of the drill.