The cornerstone of speed and agility work is the ability to rapidly change running speed and direction; a valuable skill to possess when attempting to catch or evade an opposing player as seen in rugby, football and soccer to name a few sports. The transition from a slow running speed to an all-out sprint, or…
With all the focus lately on strength work and speed exercises, I have been neglecting one of the most important aspects of any physical training program; core work. Those who have followed this column for some time know that a strong core is important for maintaining correct posture, preventing injuries and improving power transfer from…
While this drill is technically not what I consider a true speed and agility drill, it does have certain applications which can be used to develop physical attributes related to speed and agility work and therefore, I place it in the periphery of my recommended drills. Rolling target practice is basically a throwing game where…
Last time we discussed running I briefly highlighted Fartlek running, where an individual alternates between running at a slow to moderate pace with running at top speed (sprints) in short bursts. This week I wish to discuss a more structured running format that includes both types of running (slow and fast) but which is ideal…
Last week we highlighted a unilateral (single limb) exercise for strengthening the muscles responsible for running, especially at high speeds; the hamstrings, glutes and quadriceps. This week we are focusing on a bilateral (two limb) exercise for power training. For building short-term muscular power (aka explosiveness) nothing beats plyometric drills. One of the better ones…
If your sport involves a fair amount of running, especially sprinting, you need to increase the muscular strength of the muscles responsible for acceleration and deceleration; namely the glutes, hamstrings and quadriceps. For athletes who are short on time, one exercise will not only develop the strength of the running/sprinting muscles but will also develop…
Two weeks ago, we addressed how to use your arms when you run. This week we want to give you some tips on posture and how to move your legs. When you initiate a fast run or sprint, you must coordinate your arm movements with your leg movements in a rhythmical fashion keeping in mind…