Top 12 Best Practices for Speed and Agility Training

 

Introduction

Have you ever wanted to increase your speed, agility and overall athletic performance in any way? Fortunately, these improvements are possible by integrating the speed and agility workouts to the routined exercise program. This training will enable you increase your speed and the agility in the activities that you conduct and also help you in preventing injuries during sporting activities. Below we highlight 12 best practices that will help in this regard and which you can begin applying right now.

1. Assess your current level

To begin with the speed and agility training it is necessary to evaluate the current state of fitness and performing ability of the concerned individual. This way, you will be in a position to develop the right training program that will suit your needs and thus, as you train, you will be able to mark the progress you have made. Some examples of assessments include strength tests; power; flexibility; speed and agility; endurance among other tests.

2. Start with a proper warm-up

It is good practice to do some stretching exercises before going for your speed and agility exercises. This one warms up the body and muscles for any workout session, as well as reduces the likelihood of getting injured. A good warm-up should incorporate dynamic stretches which create moves that involve the large muscle groups major muscle groups and especially the legs, hips, and the lower back. Further on, exercise on a lighter note for some minutes while jogging or doing jumping jacks to raise your heart rate and warm up muscles.

3. Focus on plyometrics

Plyometric training involves absolutely explosive exercises such as jumping and bouncing up and down. No other exercise can do as much as these in helping you to build power and speed to improve your agility. Plyometric exercises are box jump, squat jump, and bounding exercise. To use plyometric movements in your regimen, perform some number of reps on each movement then progress to more difficult movements with raised levels of difficulty.

4. Sprint is a practice that you have to weave into your schedule.

Sprinting is an integral part of speed and agility since it assists you in building your leg strength as well as speed. Hence, use short, fast run at an interval of 20-40 meters into your exercise regimen. They can be done on the flat or incline for more challenge, all of this can be done without a doubt. He reccomends that one should do between 6 and10 repeats of each sprint while using brief rest in between.

5. Add agility ladder drills

Agility ladder drills are most efficient form of exercise that is used to increase the individual’s coordination, balance, as well as agility. Besides, they enrich the work on the creation of fast footwork, which is essential in any sport. The agility ladder should be placed on the ground and appropriate exercises of shuffles, hops as well as lateral bounds should be done. Make sure not to lose spine form and pay attention to the foot placement.

6. Utilize resistance bands

Resistance bands can be used in place of weights and are an excellent addition to any speed and agility strength program. It assists in development of strength and power in addition to enhancing those aspects of physical fitness that are associated with flexibility. Some of the exercises that you can do with the help of the resistance bands are squats, lunges and push-ups. It’s important to select a band that has enough resistance to challenge the user as well as being able to change the tension.

7. Incorporate core training

Proper core muscles are very important since they assist in balancing and supporting an athletes body during their activities. Physical fitness should feature some core exercises during the speed and agility practice including plank, sit-ups, and Russian twists. Do 3-4 sets of 10-15 reps for each exercise, ensuring your fitness trainer supervises you and incorporate the core muscles.

8. That is usually the flexibility loss that we ignore altogether.

It’s always important to do speed and agile practices if possible but never compromise on flexibility. Flexibility exercises are effective to include in your daily activities since they reduce chances of getting an injury and enhances range of motion. It is conventional to perform only dynamic stretches before exercise and static stretches afterward. Make sure to count 15-30 seconds in every stretch and avoid putting your joints through a lot of strain.

9. Proper nutrition is essential

Balancing your diet is very important if you are to make huge strides in your speed and agility training. Please make sure that you eat well by taking your proteins, fruits, vegetables, and whole grains among other foods. Always bear in mind that the number of calories you take is also important because taking a lot of calories may slow you down and also pack extra weight. Averagely, hydrate yourself, and drink a lot of water to ensure that your body is well hydrated especially during a workout session.

10. Get enough rest and recovery

Speed and agility training can be very rigorous, and one must allow his/her body to time to recuperate as a result. It is recommended to schedule at least one full rest day in the week so as to avoid the problem of overtraining. The same way you have it fixed as a routine that includes some form of aerobic exercises, it is also important to include a session of light stretching or yoga to facilitate muscle recovery and restoration to balance.

11. Track your progress

The progress control is critical for motivation and adjustment of your training program accordingly. Maintain a training journal where you record your workout sessions, the exercises, number of sets, number of reps, or weights used, among other things. You can also use your stopwatch or GPS watch in order to record your speed during sprints and agility running. This way you will be able to monitor the areas that you require more training and what needs to be done in order to improve them.

12. Seek professional guidance

This is important especially if you are a newcomer in the training of speed and agility or if you encounter trouble with style and methods. Certified trainer will assist you to define an individual workout plan, show how to perform the appropriate exercises in the right way and give you feedback. Further, they can protect you against injuries and even assist more to achieve a lot from your workout routines.

Conclusion

Doing exercises incorporated with speed and agility can help him get better and faster movements in his body and subsequently enhance his athletic performance. When using the above listed top 12 best practices, you have the best opportunity of designing and implementing an effective and safe training program that will assist you to achieve your objectives. Do not forget to read your fitness level, make sure you warm up your body before exercising, and stick to the exercise routine. Also incorporate proper diet, adequate rest and recovery, record the training and competently consult a fitness and nutrition expert if needed. Happy training!