This article provided by Training and Conditioning

By Dan Hutchison, MS, ATC, CSCS

In the majority of athletic events, an athlete is attempting to beat their competition (opponent, ball, etc.) to a specific location.  Whether it is the finish line in a track and field event, the end-zone on a football field, or the base in a baseball game, one constantly needs to call on speed to achieve success.  The improvement of running speed is one of the three fundamental pillars of athletic improvement:  Strength, Skill, and Speed.  Much like the first two components, the improvement of running speed initially needs to be coached, followed by repetitive technical application, and continuously complimented by a strength/power program.  Although the speed component of any human endeavor involves some genetic predisposition, the applications of speed improvement can be mastered through the development of specific movement patterns.

Specific drills for speed development have been utilized by athletes for many years, most notably in track and field.  Other sports, understanding the need for a consistent stimulus for speed development, have incorporated these strategies with their athletes.  Typically, a series of progressive drills are performed at a high intensity to re-program the rate at which muscles respond to the ground and how quickly they can move in space.  Multiple movements generating power through the ankle, knee, and hip are performed when the athlete is not only properly warmed up, but also somewhat “fresh” prior to the start of the training or practice session (1).  These drills and exercises are still strongly encouraged prior to the start of training or practice session.  A truncated version of these drills can be supplemented to develop speed and eliminate some of the fatiguing effects of a long dynamic warm-up (1).

Detailed below are three specific drills to initiate the speed development process.  These drills cover detailed physiological and biomechanical components of speed development that include, but are not limited to, overload, force development, maximum velocity, neuromuscular learning, and progressive periodization.  If each of these areas is maximized, speed improvement in all sports can, and will, occur.

Speed Drill #1 – A-Run:  The A-Run, or A-Kick is a dynamic speed drill that mimics the proper movement pattern of a sprint.  The A-Run emphasizes the heel-to-butt concept that adequately places the shin as close to the hip as possible during the swing phase of running and places the hip in the proper parallel position with the ground which allows for sufficient stride length.  These main components are practiced repeatedly, and as time progresses the speed of the movement and the distance of the movement are increased.  Once the technical aspect is attained, the athlete will perform the drill as fast as possible in a 10 meter area for 3-4 sets.  If fatigue causes either a slowing frequency of leg movement, or a technical error, shorten the distance and reduce the sets.  The progression is to perform fast and technical A-Runs up to 50 meters and up to 5-6 sets.  Recovery is the walk back to the starting line.

• Technique
• Intense, fast movements
• Increase sets before distance

Speed Drill #2 – Split Squat Jumps (SSJ):  The SSJ is utilized to improve power, strength, and acceleration in a running athlete (2).  The SSJ resembles some mechanical qualities of forward sprinting, with the goal of this drill to improve power, most notably during the acceleration phase of running.  The initial position of the SSJ forces the athlete to produce the maximum amount of power in the front leg.  This is followed by an explosive movement vertically while switching legs at the peak height of the jump and landing under control ready to perform the exact movement again.  Power is enhanced by spending as little time as possible on the ground and producing as much power and height on the vertical component (2).  Arm swing should mimic the sprinting movement.  Effort is maximized on each jump so repetitions should initially be low, 4-5 reps per leg for 3-4 sets, but not to exceed more than 10 reps per leg.  Ideally, once an athlete can perform 8-10 reps maximally per leg, dumbbells or preferably a weighted vest should be added for resistance; the more resistance added, the fewer the repetitions.  Recovery should be 1-2 minutes between sets.

• Maximum effort on each jump
• Increase reps before adding resistance

Speed Drill #3 – Maximum Velocity Running (MVR):  Maximal velocity sprinting is a traditional approach to improving speed, especially in the day and age where implements are quickly applied sometimes before proper mechanics are learned at high velocities.  MVR is a simple approach to educating the athlete about body control at peak velocity.  This drill should be performed after the first two speed drills because it combines the phases of speed development:  acceleration, maximum velocity, and maintaining maximal velocity.  Once an athlete has attained maximum velocity during the drill, sustainability is encouraged for as long as possible, but as soon as velocity is lost the set is complete.  Distances should initially range from 20-40 meters and progress to no more than 100 meters, unless the event determines otherwise, performed for 4-6 sets.  Implements may be added for additional resistance (parachutes, sleds, bands, or pulley systems) without losing emphasis on proper body control and mechanics at high velocities.

• Combination of the speed development drills
• Body control and technique at high velocities
• Maximum sustainable effort

These specific drills for speed improvement should be performed between 3-5 days during the week, even during the season with reduced repetitions performed at the same high intensity.  In addition, a strength/power program should be an ongoing practice in one’s endeavor for success.  Adequate and structured strength training allows individuals the stamina to meet the demands of the sport and the speed-specific training demands (4).  These tools for success are challenging, but may be the difference between scholarships, colleges, the varsity team, and of course, WINNING!

 

References:

1.  Gabbett, TJ, et al.  Influence of Closed Skill and Open Skill Warm-ups on the Performance of Speed, Change of Direction Speed, Vertical Jump, and Reactive Agility in Team Sport Athletes. J Strength Cond Res 22(5):  1413-1415.

2. Markovic, G, et al. Effects of Sprint and Plyometric Training on Muscle Function and Athletic Performance.  J Strength Cond Res 21(2):  543-549

3.  Aguilar, AJ, et al.  A dynamic warm-up model increases quadriceps strength and hamstring flexibility.  J Strength Cond Res 26(4):  1130-1141.

4.  Delecluse, C.  Influence of Strength Training on Sprint Running Performance: Current Findings and Implications for Training.  Sports Medicine 24(3):  147-220.

This article was provided by Training and Conditioning.
 
By Dr. Jay Dawes
 
Jay Dawes, PhD, CSCS,*D, NSCA-CPT,*D, USAW, FNSCA, is an Assistant Professor of Strength and Conditioning and the head strength coach for women’s soccer at the University of Colorado-Colorado Springs. Jay has worked as a strength/performance coach, educator and post-rehabilitation specialist for over 15 years, and continues to act as a performance consultant for a wide-variety athletes, law enforcement officers and those in physically demanding occupations. Jay was recognized as a Fellow of the NSCA (FNSCA) in 2009.

As coaches, one of the major challenges we face is determining how to maximize speed performance in a team setting. Often coaches design programs that address the majority of the athletes. The challenge with this is those that are faster tend to get undertrained, whereas slower athletes tend to get overtrained. Subsequently, the only athletes that really get what they need to improve are those in the middle of the pack. Another challenge is the specific speed quality that should be trained to improve performance may be different for each athlete. For instance, linear speed over short distances can be broken down into three major areas.

1.)Acceleration- 5-20 meters
2.)Top-end speed- 20-40 meters
3.)Speed Endurance- greater than 40 meters or the ability to repeat sprints with minimal loss of speed over a match or competition.While research shows that all of these variables are related and interrelated they are still distinct qualities and should be trained differently. Thus, to get the most benefits from a speed training program we would aim to improve on deficiencies. For the purpose of this post we will focus on the first two areas: acceleration and top end speed.

One way to divide your athletes based on need is to perform a simple 30-meter sprint test with split times. To perform this test you will need a couple of stopwatches (a testing partner, a measuring tape, a track or large open area, and markers/cones.

Procedures:

• Begin by marking the starting line with a cone
• Place another cone directly in line with the starting cone at both 10 and 30 meters.
• The athlete should stand behind the starting line in a two or three-point athletic stance depending on their sport.
• If using a stopwatch, one coach should be positioned just to the side of the 10-meter mark and one coach will need to be at the 30-meter mark.

NOTE: While stopwatches can be used, a laser timer can significantly improve the validity and reliability of these tests. Additionally, when pressing the button on the stopwatch the coach should use the index finger, rather than the thumb to improve the accuracy of the measure.

• On the “go” command, or on first movement, the coach will start the stopwatch. The coach positioned at the 10-meter mark (i.e., acceleration time) will stop the stopwatch when the athlete crosses this line, whereas the coach at the 30-meter mark will stop their timer as the athlete crosses the 30-meter mark (e.g., top-end speed). Time to the nearest 0.10 sec should be recorded
• Allow up to three sprints with a minimum of 3-5 minutes’ rest between sprints to allow recovery and minimize the effects of fatigue
• The best time for the 30-meter sprint should be recorded as the individual’s final score (NOTE: Take both 10 meter and 30 meter times for the best score).

Analysis:

Once this information has been collected the coach can then identify which speed attribute(s) (i.e. acceleration or top-end speed) are in most need of improvement. Athletes who have below average acceleration speeds compared to the team, but are above average from the 20-30 meter marks would likely benefit most from training their ability to accelerate in the first 0-10 meters. For athletes who accelerate quickly, then are unable to maintain their speed between 20 to 30 meters, they may benefit from longer distance (20-60 m) sprints. Athletes who fall below the averages in both categories will need to improve both acceleration and top-end speed.

Conclusion:

By determining which speed attributes your players need to develop a coach is better able to design speed training programs to meet the athlete’s individual needs. Furthermore, by classifying athletes into different groups each athlete on the team can truly focus on becoming their personal best rather than being lumped into the middle.

This article was originally published on the website of Elite Sports University (ESU) and is being used with permission from the organization. ESU is an online university that offers the latest scientific courses on strength and conditioning, speed agility, nutrition, and specialty classes for tactical coaches, LTAD, and personal trainers. ESU classes can be taken to fulfill CEU requirements, college credits, or to improve your knowledge base. More information is at: elitesportsuniversity.com.

 

 

In Part One of this article, the use of Agility Rings to perform low level plyometric drills was discussed. In Part Two, we will focus on the use of Agility Rings as part of a sport/activity specific dynamic warm-up.

The sport/activity specific warm-up should be an integral part of any training session. It allows the client to progressively and systematically increase core temperature, respiration rate, heart rate, blood pressure and several other key physiological functions prior to more strenuous activity. When used appropriately this portion of the workout can also be used to develop fundamental movement skills and abilities, body awareness, agility, balance and coordination.

The following are just a few examples of agility drills that can be performed using the Agility Rings.

1. Forward Ring Run: Stand facing the rings. Run down the rows of rings placing one foot in each ring. Refer to figure 1 for set-up.

2. Lateral Ring Run: Stand sideways with the left foot closest to the first ring. Without crossing the feet run laterally down the row of rings placing the left foot into the first ring of the ladder. Simultaneously place the right foot into the first ring and the left foot into the second ring. Repeat this movement down the row of rings. Once this has been accomplished immediately repeat this movement leading with the right foot and move in the opposite direction. Refer to figure 1 for set-up.

3. Cha-Cha – Start by standing sideways with the left foot immediately beside the first ring. Step laterally into the first ring with the left foot, then shift the right foot into the first ring. Step out of the first ring; take three quick “chop” steps, then step forward diagonally onto the second ring with the right foot.  Repeat this pattern all the way down the row of rings. Refer to figure 1 for set-up.

4. Icky Shuffle – Start by standing with the left foot immediately to the side of the first agility ring. Step laterally into the first ring with the left foot, then shift the right foot into the first ring. Step out with the left foot, and shift the right foot forward into the second ring.  Bring the left foot into the second ring and repeat this movement pattern and repeat this pattern all the way down the row of rings. Refer to figure 1 for set-up.

5. Chops: Facing two rows of agility rings, run forward down the rows placing the left foot in the first ring on left side of the rows and the right foot in the first ring on the right side of the rows. Repeat this movement pattern all the way down the row of rings. Refer to figure 2 for set-up.

6. Subtraction/Addition Lateral Ring Run: This drill performed in the same manner as the Lateral Ring Run, however the athlete/client will continue running laterally back and forth down the row of rings. Periodically during the drill the coach/trainer will reach down subtract a ring on either end of the original four rings by taking it away from the configuration. This forcing the athlete/ client to change directions more rapidly. Rings may also be added back to the original configuration to decrease the emphasis on change of direction speed and increase the metabolic demand of this activity. This drill should not be performed for more than 8-10 seconds if being performed at full speed or to maximize agility performance. Refer to figure 1 for set-up.

7. Reactive Lateral Ring Run: This drill performed in the same manner as the Lateral Ring Run, however the athlete/client will continue running laterally back and forth down the row of rings. At any time during this drill if the coach/trainer gives the “switch” command the athlete/client should immediately stop where they are and move in the opposite direction. Refer to figure 1 for set-up.

These drills work very well as part of a sport-specific dynamic warm-up, or can be used as stations in a circuit between priority exercises like the squat, bench, press or row. Below is a sample dynamic warm-up routine for beginners, intermediate and advanced clients. The number of sets and the amount of time performing these drills may need to be modified based on the athlete’s current levels of skills, strength and abilities.

Example of a Three Day Agility Ring Training Program:

Program 1: Beginner	Program 2: Intermediate	Program 3: Advanced
General warm-up: walk, jog, calisthenics, etc. 5 minutes	General warm-up: walk, jog, calisthenics, etc. 5 minutes	General warm-up: walk, jog, calisthenics, etc. 5 minutes
Sport-Specific Warm-up:5-10 minutes -Perform for a total of 6 repetitions each. -Forward run -Lateral run -Cha-Cha	Sport-Specific Warm-up:5-10 minutes Perform for a total of 4 repetitions each. -Forward run -Lateral run -Cha-Cha -Icky Shuffle -Chops	Sport-Specific Warm-up:5-10 minutes Perform for a total of 3 repetitions each. -Forward run -Lateral run -Cha-Cha -Icky Shuffle -Chops Subtraction/Addition Lateral ring Run- Perform 2 sets for 10- 15 sec. Reactive lateral ring run- -Perform 2 sets of 10-15 sec.

In conclusion, Agility Rings are a great tool to use during this portion of the workout. Since many of the agility and foot speed drills performed with this toll are relatively low level they are a great option when getting prepared to perform  more intense agility training  in an athlete’s training session, or as a fun change of pace for the general fitness clients routine.

Figure 1: Agility Ring Set-up for drills #1-4,6

Figure 2: Agility Ring Set-up for drill #5

Most sports require the muscles of the body to work together in a synergistic and coordinated fashion to produce skilled and complex movement patterns. For this reason many athletes utilize drills to enhance their overall body control, foot speed and coordination. One training device that is commonly used for these purposes is the Agility Rings.

The Agility Rings are an excellent tool for beginners seeking to improve their overall athleticism because many of the drills performed with this tool are relatively easy to learn and simple to perform. However, as athletes progress in their skill and proficiency of movement the reactive demands and speed of these movements can be altered to challenge the abilities of even the most advanced athletes.

The Agility Ring drills discussed in this article would be considered low level plyometrics. Plyometrics drills are commonly used by athletes that require the stored elastic energy and reactivity of the body to produce force rapidly. These drills are characterized by a quick stretching (eccentric muscle action) of the muscles followed immediately by a strong shortening (concentric muscle action) to produce movement. This stretch is very transient in nature, and not the same as what you would perform when doing flexibility training. Instead this rapid stretch occurs when the feet land on the ground and absorb the forces from the landing of the hop or jump. As the feet contact the ground a rapid stretching movement will occur. In order to maximize the benefits from this type of training the athlete must land on the balls of the feet with good body position, and in a smooth and controlled manner get off the ground quickly, as if they were a hi-bounce ball, and redirect their bodies to the designated ring.

The drills featured in this article are known as “multiple response“ drills because they involve either single or double leg movements performed without breaks between hops. They follow a basic progression from low-intensity to higher intensity and from simple drills to more complex drills.  However, prior to performing these drills it is important that the athlete has a solid strength base and is able to perform each drill correctly with proper technique and body position before progressing to the next drill. The following are just a few examples of drills that can be performed using the Agility Rings.

Figure 1: Agility Rings:

1. Scissors: Begin with the right foot in Ring 1 and the left foot in Ring 4. Bend the arms at 90 degrees, and using a reciprocating opposite arm and leg action, alternate the feet back and forth in a rapid scissor like manner. It is important to remember when performing this drill that this opposite arm opposite leg movement pattern be maintained to ensure balance and coordination.
2. Forward/Backward Hops: Begin by placing the right foot in Ring 1 and the Left foot in Ring 2. Simultaneously hop forward landing with the right foot in Ring 3 and the Left foot in Ring 4, and then rapidly hop back to the starting position. Repeat this drill for the desired number of repetitions.
3. Lateral Hops: Begin this drill by standing with both feet together in Ring 1. Hop laterally back and forth between Ring 1 and 2.
4. Diagonal Hops: Begin this drill by standing with both feet together in Ring 1. Hop diagonally back and forth between Ring 1 and 4. Once the desired number of hops has been completed repeat this drill hopping back and forth between Rings 2 to 3.
5. Ring Hops: While moving in a clockwise manner hop with both feet into each Ring. Once this has been completed repeat this drill hopping counterclockwise into each Ring.
6. Reactive Ring Drill: This drill is performed in the same manner s as the Ring Drill, however on the coaches/trainers command the athlete should ”switch” directions and hop in the opposite direction.

Once the athlete becomes proficient at these movements the demands of these drills many of the drills discussed above may be progressed by performing them on a single leg. However, it is important to make certain the athlete is strong enough to perform these drills and can maintain proper foot position, body control and good body alignment throughout the duration of each drill.

Upper-body drills can also be performed in the Agility Ring. These drills are great for improving power, reaction time, and stability of the trunk and shoulders for the experienced athlete. However, as previously discussed, should the athlete lack the appropriate amount of strength, not be able to maintain good body position , or has an upper-body injury (such as to the hand, wrists, elbows, or shoulders) more strengthening work should be done prior to using these drills or other drills that will not aggravate these injuries should be utilized.

1. Forward/Backward Upper-body Plyo Hops: Assume a plank position with the right hand in Ring 1 and the left hand in Ring 2. Allow the arms to slightly flex and then extend them forcefully shifting the hands forward until the right hand is in Ring 3 and the left hand in Ring 4. Repeat this movement and return the hands back to the starting position.
2. Forward/Backward Plyo Push-ups: Assume plank position with the right hand in Ring 1 and the left hand in Ring 2. Lower into a push-up position and on the upward phase forcefully explode upward and slightly forward until both hands and feet are in the air. Land with the left hand in Ring 3 and the right hand in Ring 4, and immediately drop down into another push-up and explode upward and slightly back, returning to the starting position.
3. Upper-body Scissors (Crocodile Hops): Assume a plank position and place the right hand in Ring 1 and the left hand in Ring 4. Allow the arms to slightly flex and then extend them forcefully; simultaneously shifting the right hand forward to Ring 3 and the left hand to Ring 2. Repeat his movement for the desired number of repetitions.
4. Upper-body Plyo Scissors Push-ups (Crocodile Plyo Push-ups): Assume a plank position and place the right hand in Ring 1 and the left hand in Ring 4. Allow the arms to slightly flex and then extend them forcefully simultaneously shifting the right hand forward to Ring 3 and the left hand to Ring 2. Repeat his movement for the desired number of repetitions.

Below is a sample weekly workout for beginners. Keep in mind these drills, the number of sets and the amount of time performing these drills may need to be modified based on the athletes current levels of skills, strength and abilities.

Day 1: Monday	Day 2: Wednesday	Day3: Friday
General warm-up: walk, jog, calisthenics, etc-5 minutes	General warm-up: walk, jog, calisthenics, etc-5 minutes	General warm-up: walk, jog, calisthenics, etc-5 minutes
Sport-Specific Warm-up:5-10 minutes	Sport-Specific Warm-up:5-10 minutes	Sport-Specific Warm-up:5-10 minutes
Scissors    3 sets x 8 sec. ea	Scissors    2 sets x 8 sec. ea	Scissors    2 sets x 10 sec. ea
Forward/Backward hop3 sets x 8 sec. ea	Forward/Backward hop2 sets x 8 sec. ea	Forward/Backward hop2 sets x 10 sec. ea
Lateral Hops3 sets x 8 sec. ea	Lateral Hops2 sets x 8 sec. ea	Lateral Hops2 sets x 10 sec. ea
(*)Diagonal Hops4 sets x 6 sec. ea	(**)Diagonal Hops2 sets x 8 sec. ea	(**)Diagonal Hops2 sets x 10 sec. ea
Total Time: 96 sec.	Total Time: 64 sec.	Total Time: 80 sec.

(*) Jump between Rings 1 and 4 for the first and third set, and Rings 2 and 3 for the second and fourth sets.

(**) Jump between Rings 1 and 4 for the first set, and Rings 2 and 3 for the second set.

 

This article was originally published on the website of Elite Sports University (ESU) and is being used with permission from the organization. ESU is an online university that offers the latest scientific courses on strength and conditioning, speed agility, nutrition, and specialty classes for tactical coaches, LTAD, and personal trainers. ESU classes can be taken to fulfill CEU requirements, college credits, or to improve your knowledge base. More information is at: elitesportsuniversity.com.