Monday, November 23, 2009

Improve Your Speed, Quickness and Coordination

Improved speed, quickness and coordination will help you to be a more competitive, high-level athlete!

Improved dynamic balance will help you "stay on your feet like a cat" and make more plays!

Here are some more training tips:

Incorporate many one-legged exercises such as power step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc.

Include exercises with your eyes closed to improve limb position sense (proprioception).

Train your body in all 3 planes of motion to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges.

Train on different surfaces such as grass, sand, astro-play and soft surfaces. You will rarely play on a perfect surface anyway.

Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.

Jump rope every day using different variations---two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there. And, speed jump rope is even better.

Better muscular balance will give you better dynamic balance. For example, your quadriceps should not be significantly stronger than your hamstrings.

Quickness and agility drills will improve your dynamic balance.

Balance training also improves your core strength. Balance exercises should closely mimic those actions required by your sport.

Train hard and smart!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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  1. While searching the inter-web for blogs related to sports I came across this blog. I like it, and I was curious about this whole getting fast thing.
    I'm a Lacrosse player, and I am pretty fast and conditioned, but no matter how much I do my speed hasnt improved since about junior year in high school, and I'll be playing Lax in college this year.
    I do their work-outs and what-not, but I still havn't picked up any speed.
    any suggestions?

  2. Mcburns....Thanks for the visit! I would recommend you download my free speed training tips ebook here:

    And, read my articles on speed training:

    Training for speed improvement takes a comprehensive program. Just keep working at it!


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