Speed, Agility, Quickness

SPRINTING

Hello!  Today I’d like to talk to you about a couple ways to increase your raw speed.  These movements will help you in short bursts of about 50 yards or less.  To do these drills you’ll need to be outdoors and somewhere where you can sprint at least a minimum of 15-20 yards.

The first one is a lateral push off sprint and it’s designed to help you build power into your sprint.  To do this you start by placing one knee on the ground.  The foot of your other leg should be flat on the ground and facing forward.  Then you raise yourself up and turn to one side, you keep your body low to the ground and start sprinting at least 15-20 yards or farther if you want.  Once you’ve done this 3-4 times switch legs and do the same thing.

The other drill is called a pop up sprint which is designed to help strengthen your hip extensors and also help improve your speed.  To do this one you start by getting on both knees on the ground.  If you’re flexible enough you can sit back on your heels.  Then you swing your arms forward to give your body force and jump up onto both feet.  Try to land softly on your feet, keep your body low to the ground and start sprinting forward at least 15-20 yards.

Do this 3-4 times as well.  I’v posted a video from the company Twicethespeed.com which shows you a demonstration on how to do both drills.  If you have any comments or questions please let me know and I will get back to you.  Thanks for reading and have an awesome day!

Jon


2 on 2 volleybal2 On 2 VOLLEYBALL

Hello!  I wanted to share with you today a really fun and great way to improve your overall quickness.  It’s the simple game of volleyball.

However, the fewer people you play the game with, the better it will be for your quickness and reaction times.   Therefore, I suggest doing it with 2 people on each side to get the best results, and not more than 3.

Also, if you have enough athletic ability and strength to jump high enough to spike and block, that works better than softer hits all the time.  Although, if you’re not able to spike or block the ball, you can still improve your quickness.  A note of safety as well, if you’re not playing volleyball on a beach, please make sure to wear proper protection such as knee and elbow pads.

Volleyball is one of the best activities to get in a great workout and have tons of fun at the same time, so go ahead and enjoy the experience!  If you have any comments or questions please let me know and I’ll gladly get back to you.  Thank you for your time and have fun!

Jon


LATERAL SHUFFLE

Hello everyone!  Today I will be going over how to do a very simple Speed, Agility, and Quickness (SAQ) move.  You’ll notice as I build up the site that many movements I’ll be sharing will combine all 3 SAQ aspects into one.  This is fairly common in the fitness industry.  The movement I’ll be explaining now is the Lateral Shuffle.

Cone Layout Lateral Shuffle
Cone Layout Lateral Shuffle

To do this you will need at least 4 stationary objects.  You can order mini orange cones on line from certain fitness retailers.  You can also improvise and use items such as large rocks or small boxes.  It’s usually best to do this outside unless you have access to a very large room.

You should set the objects up as follows.  Place one object on the ground and then the second one should be 6 feet in front and 10 feet to the right or left of the first one.  The third object should be 6 feet in front of the second one and 10 feet to the left or right, depending which direction you used.

The third object should also be lined up with the first one.  The fourth object should be 6 feet in front of the third one and 10 feet to the left or right so it lines up with the second one.  It’s basically a figure 8 design.

Lateral Shuffle Starting Position
Lateral Shuffle Starting Position

You start out standing to the left or right of the first object depending on your set up.  You then step forward with both feet and begin moving laterally (sideways) toward the second object shuffling your feet.  When you get past the second object take a couple steps forward to get around it.  Then start shuffling laterally toward the third object.

When you get past the third object take a couple steps forward again to get around it.  Then start shuffling laterally until you get past the fourth object.  Once you do that you take a couple steps forward.

 

Repeat the process to go back through the objects from the opposite direction.  Your current state of fitness will determine how many times you can go through the objects.  Ideally, you would like to go through them at least 3 times in both directions.  However, you know your body and limits so do the best you can.  Also, if you want to challenge yourself more you can do it with 5 or 6 objects.  It’s a great exercise for agility and it also combines a little bit of speed.

Lateral Shuffle Action Movement
Lateral Shuffle Action Movement

If you have any questions or comments please feel free to leave them in the comments section.  Thanks for reading and good luck in your fitness journey!  Take care,

Jon

 

 

 


BALLOON DRILL

Hello!  Today I’m going to share with you a fun and very simple activity to help improve quickness.  It’s called the balloon drill and all you need is about 3-5 balloons.  The first thing you do is inflate 3 balloons with normal air.  You can do this by manually blowing them up or using a machine.  Then take them into a room where you have plenty of room to maneuver around.

You then hit the balloons upward one right after the other.  The object after that is to not let any of the balloons hit the ground.  Keep hitting them upward before they hit the floor.

Balloon DrillYou should be hitting the balloons when they’re about 3-4 inches off the ground.  If they’re higher than this and you find 3 balloons is too easy, then you can add more balloons until it feels more challenging. You can also do this with a friend and have fun with it.

It’s a great way to combine fun and exercise at the same time!  Do it for about 10-15 minutes or until you start to feel fatigued.  If you have any questions or comments feel free to leave them below.  Thanks for reading and have an awesome day!

Jon

 


A and B SKIPS

Hi!  I wanted to share with you 2 drills that will help you improve your overall speed.  These are great if you’re an athlete in a sport that requires good speed.  They can also be used by anyone to enhance their speed as well.  They’re called the A and B skips.

To do the A skip you start out with your hands at your sides and fingers pointed down toward the ground.  You bring one knee up as high as you can as you start skipping forward.  You alternate bringing one knee up and then the other.  Your arms should swing forward and backwards in a fluid like movement as well.  It’s basically like skipping normally except you’re bringing your knees up higher than a normal skip.

For the B skip you start out moving forward the same way as the A skip except a little slower.  This time it’s more of a walk than a skip.  When you bring your knees downward, you hit the front third of your foot on the ground in a clawing like motion.  You keep your arms straight while swinging them back and forth like the A skip.  Please see the video below for a demonstration on the A and B skip.

If you have any comments or questions please let me know and I’ll gladly get back to you.  Thanks for your time and have a wonderful day!

Jon


LATERAL HIGH STEPS

Hello!  Today I’m going to go over how to do an SAQ move that mainly targets agility, but also helps speed a little bit.  It’s called Lateral High Steps and is very simple to do.  First I’ll go over how to set up your objects outside to do it.  You’ll probably need to do it outside unless you have access to a fairly large room somewhere.

You should set the objects up as follows.  Place one object on the ground and then the second one should be 6 feet in front and 10 feet to the right or left of the first one.  The third object should be 6 feet in front of the second one and 10 feet to the left or right, depending which direction you used.

The third object should also be lined up with the first one.  The fourth object should be 6 feet in front of the third one and 10 feet to the left or right so it lines up with the second one.  It’s basically a figure 8 design.

Lateral High Steps Starting Position
Lateral High Steps Starting Position
Cone Layout Lateral High Steps
Cone Layout Lateral High Steps

 

 

 

 

 

 

You start out standing to the left or right of the first object depending on your set up.  You then step forward with both feet and begin moving laterally (sideways) toward the second object by bringing your knees up to your waist or a little higher as you move.  This creates the high step movement.  When you get past the second object take a couple steps forward to get around it.  Then start high stepping laterally toward the third object.

Lateral High Steps Action Movement
Lateral High Steps Action Movement

When you get past the third object take a couple steps forward again to get around it.  Then start high stepping laterally until you get past the fourth object.  Once you do that you take a couple steps forward. Repeat the process to go back through the objects from the opposite direction.

Your current state of fitness will determine how many times you can go through the objects.  Ideally, you would like to go through them at least 3 times in both directions.  However, you know your body and limits so do the best you can.

Also, if you want to challenge yourself more you can do it with 5 or 6 objects.  If you have any questions or comments please feel free to let me know in the comments section, as I look forward to hearing from you.  Thanks for reading and good luck toward living a healthy lifestyle!

Jon


JUMPING ROPE

Hello!  Today I’d like to discuss jumping rope and how it can greatly improve your quickness and coordination.  Many people think it’s only good for your cardio, however it also helps with upper body strength, lower body strength, balance, and hand to feet coordination.  It can be used in between exercises during a workout or as an actual workout itself.

There are some things you need to do in order to properly jump rope and minimize risk of injury.   Before you start, you should stand in the middle of the rope and the handles should reach your armpits. If the rope is too long you should cut or tie it.  You should position your body with your back straight, head up, and elbows close to your body.

When you start jumping, the rope shouldn’t come more than an inch off the floor.  If you’re first starting out in rope jumping, I would suggest doing it for 15 seconds at a time and then breaking.  Once you’ve done it for awhile and start to get the hang of it, you can increase your time gradually up to 30 seconds, 45 seconds, and so on.

After awhile, you should try to do it long enough to hit your Target Heart Rate which is simply 220 minus your age.  That’s the number of beats your heart should be beating while you’re jumping the rope.  Please see the video below by ACE (American Council on Exercise) for more information and different ways of jumping rope to make it more challenging.

              
Another thing you can do to help yourself get in a rhythm is play music while jumping.  I would like to mention that if you have knee or ankle problems don’t attempt jumping rope until you’ve been cleared by a physician!  I also wrote a blog on the benefits of jumping rope you can see here.  If you have any comments or questions about the exercise please let me know and I’ll be happy to get back to you. Thanks for your time and have an awesome day!

Jon

 

Leave a Reply

Your email address will not be published. Required fields are marked *