Plyometrics — Lower Body
Bounding
Running with exaggerated bounding strides to develop horizontal power, coordination, and running economy.
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Speed
Articles tagged "Speed"
16 articles
Physical Preparation — Agility
Agility Ladder — Quick Feet
Quick feet through the agility ladder to improve foot speed and coordination.
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Physical Preparation — Agility
Agility Ladder — Icky Shuffle
In-in-out agility drill with lateral movement to improve coordination and foot-switch speed.
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Physical Preparation — Agility
Agility Ladder — Carioca
Lateral movement with crossover steps front/back for hip coordination and agility.
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Physical Preparation — Agility
Agility Ladder — Two Feet In Each Box
Place both feet in each box of the ladder for foot speed and precision work.
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Physical Preparation — Agility
T-Drill
T-shaped course combining sprint, lateral shuffle, and backpedal to assess and develop multidirectional agility.
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Physical Preparation — Agility
5-10-5 Drill (Pro Agility)
Lateral agility test with sprints and quick direction changes over 20 meters total.
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Physical Preparation — Agility
Illinois Agility Test
Standard agility course with slaloms and sprints to assess overall agility.
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Physical Preparation — Agility
Cone Drill (4 Corners)
4-cone course combining sprint, shuffle, backpedal and carioca for multidirectional agility.
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Physical Preparation — Agility
Reactive Agility (Partner Drill)
Reactive agility drill with a partner to develop reaction time and decision-making in motion.
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Physical Preparation — Speed
Sprint 10-20-30 m
Maximal sprints over short distances to develop top speed and acceleration capacity.
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Physical Preparation — Speed
Resisted Sprint (Parachute or Band)
Sprint against resistance with a parachute or elastic band to develop acceleration power.
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Physical Preparation — Speed
Assisted Sprint (Slight Downhill)
Sprint on a slight decline to exceed maximum speed and work on stride frequency.
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Physical Preparation — Speed
Acceleration Drill (3-Point Start)
Explosive sprint from a 3-point stance to work on first steps and initial acceleration.
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Physical Preparation — Speed
Flying Sprint
Maximum speed sprint after a progressive acceleration phase to measure and develop top speed.
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Physical Preparation — Speed
Athletic Drills (Running Form)
Set of running technique drills (butt kicks, high knees, skipping) for warm-up and stride technique.
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