To gain better mobile, catlike agility, cones can be an integral part in building such a training program. By using cones set up in various configurations, athletes can gain better cutting and slashing ability, and at the same time make it sports specific.
With 6-8 cones and an imagination, several drills can be created. Use the following guidelines to make an agility program
* Set up cones in certain patterns distances. Idea distances are short, up to 5 yards.
* When performing drills, be multi directional. For example, set up four cones in a square, about 5 yards apart. You can start at cone A, then sprint to cone B, then shuffle to cone C, then back pedal to cone D, then sprint to cone E.
* Use various patterns and numbers of cones (rectangle, square, straight line, combos of these, etc.)
* Use then same pattern on certain drills, simply perform a different skill between the cones (alternate sprints with shuffle, back pedal, etc.)
Be creative, and build your program to the best of your ability. And don’t forget to make it sports specific! Add the use of balls-catching, dribbling, etc.
Speed and Acceleration basics
Maximum sprint speed and acceleration are made up of several components. Though they can be broad and varied, we will briefly touch on what works best for attaining maximum speed. Brief, intense drills with plenty of recovery between each one is critical. Starts, acceleration, speed endurance and relaxation are key components of a proficient sprint and acceleration program.
Increasing acceleration, which is the rate of change in velocity, is done by increasing stride length and stride frequency. Stride frequency is the number of strides taken in a set amount of time or distance. When you improve stride frequency, there is a decrease in the time between each stride, while maintaining or even increasing stride length. The result is increased overall speed.
Stride length is the distance covered in one stride during running. To improve stride length, focus on improving an athlete’s elastic strength. Elastic strength is the ability to quickly transition form eccentric (muscle lengthening) to concentric (muscle shortening) actions, especially during the plant phase of the sprint. Increasing stride length is the result of proper sprint technique, strength and power improvement.
To improve Speed-Acceleration remember:
* Focus on good sprint form (head position, body lean, leg action and arm action)
* Work to increase stride frequency and stride length
* Perform drills that offer resistance (sled tows, partner pulls, hill sprints, etc.) and assistance (downhill sprints, partner tows, etc.)
Remember: make your program as sports specific as possible! A Running Backs sprint activity (short burst) may be similar, yet different from a point guard moving down court (short burst, yet high endurance, non-stop). Formulate your distances and direction accordingly.
Daimond Dixon is owner of Pro Power Training. You can visit his web sites at http://ProPowerTraining.com and http://OSPTraining.com
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