August 2
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FASTER SPEED AND AGILITY IN 2-MINUTES
Getting faster speed and agility can be achieved quickly by first improving your technique. That's the fastest way to improve your speed and agility is by following these 4 steps:
Knowing what you need to improve for your speed and agility training is the essential start. You need to know what to improve before you improve it. Otherwise, you're guessing. Get coaching / feedback.
Do 3-4 speed and agility drills that teach you how to change direction faster, re-wire your mechanics and improve your efficiency.
Going through the motions during the drills will not get you the results you want. Speed & Agility drills get you faster only if you do them with precision, effort and the proper details provided by the coach.
Going through the motions during the drills will not get you the results you want. Speed & Agility drills get you faster only if you do them with precision, effort and the proper details provided by the coach.
Mara is a top-tier tennis player so we started her speed and agility workout to help prevent her from over running balls which would cause her to get out of position in a match and having her scramble to get back into position and wasting a lot of energy running around the tennis court.
During the speed and agility workout for tennis, we noticed she would spend too much time on the ground during her cuts, her core wasn't stiffening up to make crisp cuts, they were slow, soft and took too long.
So we prescribed her 3 speed and agility drills to help get her faster for tennis!
First, we started slow with some line shifts getting her to feel what the right position feels like.
Second, to improve her speed and agility, we performed single switches to see if she could start in the right position and then find the right position after switching.
Third, we had her add quickness with a simple "quick and stick" version of the lateral line hops to finish of her 3 speed and agility drills for tennis.
We progressed her through drills and show she's actually ready for the speed and agility training.
I like to call this concept of progressing speed and agility drills called "Speed Layering".
PROGRESSING THE DRILLS
Speed & Agility Drill # 1
Lateral Line Shifts
INDIVIDUAL
Speed & Agility Drill # 2
Lateral Line Shifts
QUICK / STICK
Speed & Agility Drill # 3
Lateral Line Shifts
CONTINUOUS
Once we prepared her joints, muscles and nervous system with some simple drills, we started going full speed to apply them in action and then simply coached what we seen that day - and she happened to make some awesome adjustments and progress to help her improve her speed, agility and quickness.
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