Team Workout Plans | Overspeed Agility Training Exercises

Most Effective Overspeed Agility Training Exercises | Drop And Read Sprints

Team workout plans are great for building team chemistry while improving athletic output. The following Reactive Stretch Cord overspeed training drill should be completed in groups of no more than 2-6 athletes per Reactive Stretch Cord. This will allow a rest period for some athletes as other groups of athletes are able to stay active by either performing the overspeed training exercises or assisting in the overspeed speed and agility training.

The RSC Drop and Read Sprints is a challenging overspeed training exercise which utilizes multi directional sprinting with assistance from the Reactive Stretch Cord. When athletes incorporate assisted or overspeed training into their workout plans they are able to increase the speed at which their muscles fire. This creates greater leg turnover while sprinting and will help athletes be quicker and smoother when quickly changing directions. This overspeed sprinting drill mimics the duties of a defensive back moving from a backpedal into a forward sprint, a volleyball player backpedaling to get into position before explosively sprinting forward to dive for a ball, or even a baseball player who has misjudged a fly ball and must quickly sprint forward to adjust and make the play.

To perform the RSC Drop and Read Sprints athletes will need 4 Speed and Agility Cones, a Reactive Stretch Cord, and a teammate or coach to assist with the overspeed training exercises. Athletes will place 3 of the Speed and Agility Cones in a straight line 5-8 feet apart placing the fourth Speed and Agility Cone 15-20 feet behind the center of the 3 cone set up. Athletes and assisting partners will both begin at the middle Speed and Agility Cone. On a verbal cue given by a coach or teammate athletes will explosively backpedal from the center of the 3 cone set up to the deep single Speed and Agility Cone. Once athletes reach the deep Speed and Agility Cone it is up to the assisting partner to take control of the overspeed sprinting drill. Once athletes reach the back Speed and Agility Cone they will read their partners body movements as the partner actively moves to one of the outside Speed and Agility Cones in the 3 cone set up. Athletes performing the overspeed training will quickly transition from their backpedal into a forward sprint and sprint through the correct Speed and Agility Cone. Partners will add assistance by quickly moving to be in line with the desired Speed and Agility Cone and move away from the athlete to provide a greater feel of overspeed sprinting. Partners need to drop the Reactive Stretch Cord as athletes sprint by them. This will keep the athletes safe and not pull on the athletes as they sprint past their partner.

Complete 6-8 assisted repetitions of the Overspeed RSC Drop and Read Sprints before removing the Reactive Stretch Cord and performing 2-4 unresisted repetitions of the overspeed training exercises.

Most Effective Overspeed Agility Training Exercises | Assisted Figure 8 Drill

To increase an athletes ability to quickly change direction they must use great footwork with small, choppy steps. This RSC Figure 8 Drill uses Speed and Agility Cones as markers while providing overspeed agility training with assistance provided by a partner and the Reactive Stretch Cord.

To begin the overspeed agility training athletes will need 10-12 Speed and Agility Cones. Athletes will break the cones into two even groups and use the Speed and Agility Cones to make two even circles with 3-4 feet of separation between them. Athletes and partners will begin on the same side of the Speed and Agility Cone circle with 7-8 feet between them. Athletes will sprint between the two circles, around the far circle, back between the circles, before rounding and Sprinting through the starting circle. Partners should be providing resistance and assistance as athletes work through and around the circle set ups. Partners need to move with the athlete and provide greater assistance as they explosively sprint out of the circle cone set up. Athletes will perform 6 resisted repetitions of the overspeed agility training, 3 sprints beginning at the left of the circle and 3 beginning from the right side of the circle. After all resisted repetitions of the overspeed training are completed athletes will complete 2 unresisted repetitions of the RSC Assisted Figure 8 Drill from both the left and right side. Athletes should utilize 90 seconds to 2 minutes of rest time between sets of the overspeed agility training.

Most Effective Overspeed Agility Training Exercises | RSC X Drill

To set up the RSC X Drill athletes will need a partner, a Reactive Stretch Cord, and 4 Speed and Agility Cones placed in a square formation 6-8 feet apart. Anchors and assisting partners will begin the overspeed sprinting drill with 7-8 feet between them. To begin the overspeed training athletes will explosively sprint from one corner of the Speed and Agility formation to the other. Once they reach the opposite corner athletes will use short choppy steps to transition into a quick lateral shuffle as athletes quickly shuffle across the square formation to the Speed and Agility Cone directly in line with them. Once athletes complete their lateral shuffle they will quickly open up their hips and perform a drop sprint to the Speed and Agility Cone in the opposite corner. Once athletes reach this corner cone they will turn and explosively sprint through the Speed and Agility Cone to their side.

As athletes move through the Speed and Agility Cone set up it is important their partners are providing good assistance and resistance. As athletes perform their final sprint partners need to move with the athlete to provide greater assistance as they finish the overspeed training. Complete 8-10 sets of the overspeed training, taking 2 minutes of rest between sets, and alternating from which side the athlete starts the overspeed training.

Most Effective Overspeed Agility Training Exercises | Lateral And Vertical Jumping

Incorporating a multitude of different jumping drills into an overspeed training workout plans helps athlete capitalize on their overspeed sprint and agility training by incorporating a multitude of challenging jumping sequences into the training exercises. Resisted and assisted jump training is great for training athletes to be more explosive and to maintain better control of their bodies.

To perform the first version of the overspeed jump training exercises, Vertical Tuck Jumps athletes will need a Reactive Stretch Cord and a partner. Athletes will attach the Adjustable Belt and slide the D Ring to the rear of the belt as partners place their foot on top of the Reactive Stretch Cord to anchor it to the ground. Athletes will perform 3-4 resisted sets of 6-8 quick and explosive tuck jumps being quick off the ground, and driving the knees to the chest on each jump. Allow 90 seconds to 2 minutes of rest between sets. Athletes need to challenge themselves by performing the jumps at 100% every time. Partner assist the athletes and keep them safe by slightly extending one of their hands to prevent the athlete from jumping back into the Reactive Stretch Cord.

The next overspeed jumping variation, Lateral Bounds, involves athletes jumping laterally instead of up and down. Athletes will begin the overspeed jump training by moving the D Ring to the side of the Adjustable Belt and placing 2 Speed and Agility Cones at a challenging lateral jumping distance. Partners will stand to the side of the athlete to provide resistance as the athlete jumps away, and assistance as the athlete jumps back toward their partner. Athletes will always land on their outside leg, stabilize on this leg, and explosively jump out with this leg, switching legs on the landing. Perform 2-4 sets of 8-10 repetitions of the lateral overspeed jump, alternating which side the drill begins on.

After these repetitions are completed athletes will add a third Speed and Agility Cone to the overspeed drill. For this portion of the overspeed jumping drill athletes will jump from the outside Speed and Agility Cones to the middle cone. When athletes are jumping from the left to the right they will always jump off their left foot, while landing on their right foot. When jumping right to left athletes will always jump off their right foot, while landing on their left foot. Perform 2-4 sets of 6-8 repetitions with the 3 cone set up, alternating from which side the overspeed jumps begin. After all assisted/resisted sets of the drill have been completed athletes will remove the Reactive Stretch Cord and perform 2 sets of each variation from each side. Use 90 second-2 minute rest periods.