Bodyweight Speed Drills vs. Resisted Speed Drills

Bodyweight speed drills should come before resisted speed drills. You may have seen that commercial showing an athlete doing a speed drill while pulling a sled.....that's a good exercise to do---if you're ready for it....


Unfortunately, many young athletes haven't even mastered bodyweight speed drills yet.....and, they don't have enough core strength or overall body strength to do this sled exercise the right way.

Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.The average guy or gal I see working out doesn't even run with correct running mechanics. This would be the place to start----work on running mechanics every day.

Greek researchers found that athletes training with towing methods (sleds, tires, etc.) improved their running velocity over the first 20 meters (i.e. acceleration) but that overall maximum speed did not improve.

The researchers found that unresisted sprint training techniques improved maximum speed velocity more. So, resisted and unresisted training has a place in the overall speed training program. Finally, the researchers found that towing sleds that were too heavy forced the athletes to use bad running mechanics.

Some good bodyweight speed drills to do:

1. Form running
2. Long jumps
3. Vertical jumps
4. Speed shuttles
5. Box jumps
6. Pogo jumps
7. Speed ladder drills
8. Side shuffles
9. Front-to-back hops
10. Side-to-side hops
11. Acceleration starts of 10-20 yards
12. Bounding
13. Speed step ups (knee high platform)

Don't do an exercise just because you see it on television or in a magazine! You may not be ready for that exercise.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start burning fat and to shape your athletic body!

Mark Dilworth, BA, PES
Your Fitness University
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10 Exercises to Improve Running Speed

If you want to improve your speed and power, you need to work at getting faster. It doesn't just happen. It doesn't have to be complicated workouts, just simple things like these tips and 10 exercises:

1. Starting and acceleration speed is critical during games because you rarely reach maximum speed. Work on quick start drills and plyometric power exercises like squat jumps, long jumps and box jumps (pictured below).

When you do box jumps, the platform needs to high enough to challenge you, but not too high. From an athletic stance, bend your hips and knees and swing your arms back to gather momentum.

Explosively jump onto the box and hold for a second. Step off the box. That's one repetition. Repeat for 6-8 repetitions.

2. Work on your running mechanics every day. Wasted motion and bad running technique will stop you from improving.

3. Strengthen and condition your hips, glutes, thighs and hamstrings. These groups make up your athletic "power center."  Clock or 3-D Lunges work well here.

4. Keep your hips loose and flexible by doing exercises like leg swings (pictured below). Tight hip flexors will cause problems to other areas such as the glutes.

5. "Powerize" your running with exercises like power step ups and squat jumps. Other single leg exercises like lunges are great because single leg exercises use the same pathways that it takes to run.

6. Run fast! You get faster by training fast.  If you play a sport, do your practice drills at full speed.

7. Make squats, deadlifts, good mornings, glute/ham drops and hang cleans regular exercises in your routine.

8. Strengthen your core every day. Exercises like planks, side planks and bridges can be done every day. A strong core is important for speed endurance.

If you will do these simple things on a regular basis, your running speed will improve. You will probably need the help of a professional trainer to make sure you are doing things right. 

Train hard and smart!

Download your FREE 10-Minute Strength and Power Workouts now!

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
Sports Fitness Hut

Do Walking Lunges for Strength, Power and Speed

Use walking lunges as part of your dynamic warm-up or as a strength exercise.....walking lunges are great for adding muscular balance and dynamic balance to your lower body because you work one leg at a time and you can't "cheat."



See my post here for a detailed discussion of hamstring flexibility and strength.


The walking lunge can be a great strength and flexibility exercise for your hamstrings. The further you "lunge out" with the lead leg, the more your hamstrings are worked.

And, if you don't "lunge out" very far, your quadriceps will get more work than your hamstrings. The quadriceps get plenty of work with other exercises like leg presses, squats and leg extensions.

You also need adequate core strength to keep your body upright during the walk. Walking lunges also improve your speed because you use the same pathways it takes to run fast.

When you do the walking lunge, don't let your front knee go past your foot and don't let your back knee touch the ground on the descent. Also, don't let the front thigh go past parallel to the ground.

Include this staple exercise in your workouts!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start building your body naturally and powerful!  There are 3 levels:  beginner, intermediate and advanced.  Start at your level and progress.

Mark Dilworth, BA, PES
Sports Fitness Hut

How Change-of-Direction Speed Improves with Core Strength

You have to train purposely to improve your change-of-direction speed (quickness and agility).

In many instances, quickness is more important than straight ahead speed. In many sports, maximum speed is rarely reached or needed, but explosive reaction is often necessary. Athletes can improve reaction times by training to make the right choices (choice reaction).

Reaction time is the ability to respond quickly with proper posture and control to a stimulus such as sound or sight.

How many times have you seen a player with "not great speed" repeatedly make plays to help the team win. This is not an accident. You can improve your change-of-direction speed with proper training. Read my post that discusses change-of-direction speed in detail.

Improve your change-of-direction speed these 3 ways:

1. As with any athletic move, core strength is critical. Overall body strength is also important.

Before you begin to train for speed and power, the foundation should be laid with sufficient core and body strength. Failure to lay this strength foundation will lead to certain injuries for you.

2. Body positioning is critical if you want to improve your change-of-direction speed. You will need dynamic balance. In many sports, it is not that easy to change direction and accelerate because the athlete is often off balance.

Some sports, such as football and basketball require running with or bouncing a ball. And, other sports, such as soccer require moving a ball with the feet. The best running backs, tennis players, basketball players, shortstops, etc. all have great dynamic balance.

Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. Thus, quickness and agility drills help you to improve dynamic balance and change-of-direction acceleration while not wasting motion.

3. To improve change-of-direction acceleration, you should have a shin angle of approximately 45 degrees for the first few steps. Your shoulders should also be slightly leaned forward.

The body lean should be at the ankles and not the hips. Having the feet just wider than shoulder-width apart will give you the most stable base of support. This is not always possible during athletic competition.

Therefore, stability needs to be added by lowering the center of gravity. Change-of-direction acceleration could be laterally, at an angle or forward (when back pedaling) and will catapult you to near maximal speed quickly.

The first step in the change-of-direction is important. If this step is too long, you will over-stride and bring the shin to a vertical angle instead of 45 degrees. This will slow you down. So, the first step should be under your hips. Again, the body lean should be at ankles and not the hips.

Improving your coordination will help improve your multi-directional speed and linear speed (straight-ahead speed). A player rarely reaches maximum speed during game competition.

Having great change-of-direction speed (agility with quickness) allows you to beat your opponent "to the spot" or recover from mistakes in positioning.

Improve your quickness and agility with these drills and then apply them during your movements in a game:

a. jump rope (one foot, two feet, slalom, Ali shuffle, backpedal)

b. speed ladder drills

c. cariocas, tapiocas, back pedals, shuffles, toe taps

d. hip turn and hip flexibility drills (like leg swings)

Work hard and expect success!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
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Top Power Running Technique Improves Speed

Run faster by applying more force to the ground when you run. The more force you apply to the ground, the more the ground will "give you power."

You have to train correctly to improve your running speed. Its not magic tricks, its hard work done the right way--again and again and again.

You can improve your running speed no matter who you are! Fact is, you won't be your best until you can run as fast as you can.

First, you should practice the running mechanics every day to improve your running efficiency and straight-ahead speed.

Second, continually strengthen your body (core included). You can't reach your running speed potential with a weak body.

Apply more force to the ground with your feet. Every action has an equal and opposite reaction.  Again, the more force you apply to the ground, the more the ground will "give you power."

When you run, don't lift your knee past your "thigh being parallel" to the ground. This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors.

In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.

Practice this power running technique to help you run faster!

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Mark Dilworth, BA, PES
Sports Fitness Hut

Biomotor Development for the Speed-Power Athlete

by Dr. Mike Young, Athletic Lab

This is a great presentation for any athlete wanting to improve speed, power and performance.

Biomotor Development for the Speed-Power Athlete from Mike Young

Why Running with High Knees Slows You Down

There are many myths about how to run with more speed. If one person is asking a question, then there must be many others with the same question. And, real questions lead to real answers and real results. Call me or email with your sports fitness question! People want to know the answer.

Client Q: Do you need to run with "high knees" to improve speed?

Mark's A: No, don't run with high knees. This is one of the biggest myths out there. When you run with "high knees," you are using your hip flexors to lift your legs instead of your glutes.

Your glutes can generate more force (and therefore more speed) than the smaller hip flexors. The knee should raise up to where the thigh is parallel to the ground. The foot then drops down below the knee (knee angle is about 90 degrees).

The heel needs to kick up high. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.

Another related point: relax and you will run faster. Actually, you will do any activity better if you will just relax. Here are some pointers to help you relax your running style:

a. Do a dynamic warmup before your workout or game. A dynamic warmup will prepare your body best for practice or games. Do static stretches after your workout or game (when muscles are warm) to increase your range of motion.

b. Make sure your "power center" is flexible. An athlete's "power center" consists of the glutes, hips, quadriceps and hamstrings.

c. Your hip flexors need to be flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings.

d. When you run, remember to relax your face, shoulders, arms and torso. You want your body to work like a "well oiled machine."

Read about correct running mechanics in this post.

Call me or email with your sports fitness question! People want to know the answer!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs

Spread Offense Skills and 7-on-7 Football Combo

As you play in your 7-on-7 football games to prepare for football season this fall, work on improving your speed and change-of-direction. You can't tackle anyone in 7-on-7 football, so work on your speed and footwork to get better.

Improve your change-of-direction during 7-on-7 games by perfecting your technique as a defensive back, linebacker, receiver or quarterback. Do the repetitions the right way--everytime! Perfect practice makes perfect

You can also improve your speed during games. You get faster by running fast. Train your muscles to fire faster. Run routes at full speed and cover your man at full speed. You don't have to wait until your formal team practices to get faster. Let your coach see your speed improvement when fall practices start.

Body positioning is critical if you want to improve your change-of-direction speed. You will need dynamic balance. In many sports, it is not that easy to change direction and accelerate because you are often off balance.

The best running backs, receivers, defensive backs and linebackers all have great dynamic balance.

Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. Thus, quickness and agility drills help you to improve dynamic balance and change-of-direction acceleration while not wasting motion.

Improve your change-of-direction with these drills and then apply them during your 7-on-7 games:

1. jump rope (one foot, two feet, slalom, Ali shuffle, backpedal)

2. speed ladder drills

3. cariocas, tapiocas, back pedals, shuffles, toe taps

4. hip turn and hip flexibility drills

Use your 7-on-7 football games to improve your skills and help your team win this fall.

"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!"

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
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Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

7 Tips to Improve Speed Strength and Dynamic Balance

Speed strength and dynamic balance are the two best physical predictors of success in speed-based sports such as football, basketball, soccer, lacrosse and baseball. If you want to be your best version of athlete, you need high levels of both.

Speed Strength

1. Speed strength, or how fast your muscles can produce force, is the key to improving your speed and power. Just getting stronger will not continually improve your speed and power. You must train your muscles to move faster with the correct motions.

There is a point at which increasing strength will not result in an increase in power.

2. There are five purposes for sports power training:

a. Improve the excitability, sensitivity and reactivity of the neuromuscular system.

b. Improve the rate-of-force production.

c. Increase motor-unit recruitment.

d. Increase motor-unit firing frequency.

e. Increase motor-unit synchronization.

Sports power training teaches you how to activate the right muscles (prime movers and synergists) at the right time. Sports power training also provides you with optimal neuromuscular efficiency.

3. Here are some ways to train your muscles to move faster:

a. Sprinting with maximum effort and with the correct running mechanics. You have to train fast to get faster.

b. Do plyometric exercises.

c. Do weight training exercises at full speed.

d. Build muscle mass, especially bulky fast twitch muscle fibers.

e. Improve your dynamic flexibility so your body can move efficiently.

Dynamic Balance

4. Improve your dynamic balance and proprioception (limb position sense) and you will be a better athlete.

Your ability to maintain your center of gravity over a constantly changing base of support is critical to success and is the essence of dynamic balance. Dynamic core strength and control is also necessary to achieve dynamic balance.

5. You should participate in exercises that progressively challenge your dynamic balance and postural control. Exercises that require use of different surfaces (firm to unstable) will work to accomplish this.

One-armed and one-legged exercises also work well. Experts don't always agree on the specific balance exercises to be performed, but research proves that changes in both sensory and motor systems influence balance performance.

6. Balance exercises should be specific to the sport in which you compete to increase the chances of success and minimize the risk of injury. For example, football and soccer players often compete with cleated shoes on grass surfaces or with flat shoes on artificial surfaces.

7. Here are some ways to improve your dynamic balance:

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

b. Include exercises with your eyes closed to improve limb position sense.

c. 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.

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

e. Quickness and agility drills will improve your dynamic balance.

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

g. 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.

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

Train hard, smart and expect success!

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Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs

5 Tips for Athletes to Avoid the Physically Unable to Perform List

If you are an injured athlete, you can't compete. You are "physically unable to perform." You don't want that, right? The purpose of your sports fitness training is to give your body the best chance at avoiding injuries while competing at a high level.

Here are 5 tips to stay off the "physically unable to perform" list:

1. Don't over-train. Over-training is a leading cause of sports injuries. Signs of over-training include slow foot movement, extreme exhaustion and sloppy execution of exercises. A periodized training program will insure that you are peaking at the right time---during the season. Recovery time is also built into this type of program.

2. Perform the exercises correctly. If you repeatedly do your exercises the wrong way, you will end up with injuries. Also, the exercises will train the wrong muscles the wrong way. For example, if an exercise hurts, that is a sign that you are injured or you are doing the exercise wrong. You might need the help of a professional trainer.

3. Don't do exercises before you are ready for them. For example, you shouldn't be doing high speed plyometric exercises before you have adequate core and body strength.

4. Don't base your exercise program on something you read in a magazine. Also, don't base your exercise program on another athlete's program. Every athlete is different and will have a unique training program. A professional trainer can design a program just for you.

5. Get a fitness and nutrition assessment done by a professional trainer. This is a very important step to take. Among other things, postural deficiencies, body fat percentage, muscle imbalances and flexibility problems are identified. Also, you need to know if you are eating like an athlete should.

Train hard and smart!

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

Mark Dilworth, BA, PES
Your Fitness University
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7 Tips to Improve Running Speed

You can improve your running speed no matter who you are. Work hard to improve your technical skills and I guarantee you will run faster.

The running mechanics are important to improve straight-ahead speed. Practice these mechanics every day. Strengthening your body (core included) will also help make you faster.

Here are 7 Tips to help you Run Faster:

1. There is one running technique that is often overlooked. One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction. The more force you apply to the ground, the more the ground will "give you power."

When you run, don't lift your knee past your "thigh being parallel" to the ground. This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors. In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.

2. There is another running technique that is often overlooked. MAKE SURE YOUR FEET LAND UNDER YOUR HIPS (your center of gravity). And, when the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.

One of the most common running mistakes is over-striding. When you over-stride, your heel lands first with your foot well ahead of your body's center of gravity. This causes "braking" and slows you down. Its also a good way to get injured. The heel should never touch the ground when you run.

3. This may sound elementary (and it is) but pump your arms as fast as you can (with control) when you run. If I see 10 athletes run on a given day, chances are that all 10 will not be pumping their arms correctly. And, some will not be pumping their arms at all. Pumping your arms allows you to use your upper body to run faster with more power. And, when you get tired, pumping your arms can help you maintain your speed.

Use your shoulders (and not the elbows) to pump your arms as fast as possible. Your hands should be relaxed in unballed fists with the front hand rising up to about nose level and the back hand passing the buttocks.

Move each arm as one piece with the elbow bent at 90 degrees (drive elbows down and back). Arm action should be straight forward, up and down and never flailing side to side. Drive the lead arm (same as front leg) up as you begin your sprint (this helps acceleration).

4. This is a real tough technique to master when it comes to running faster: RELAX! That's right, relax and you will run faster. Actually, you will do any activity better if you will just relax. Here are some pointers to help you relax your running style:

a. Do a dynamic warmup before your workout or game. A dynamic warmup will prepare your body best for practice or games. Do static stretches after your workout or game (when muscles are warm) to increase your range of motion.

b. Make sure your "power center" is flexible. An athlete's "power center" consists of the glutes, hips, quadriceps and hamstrings.

c. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings.

d. When you run, remember to relax your face, shoulders, arms and torso. You want your body to work like a "well oiled machine."

5. You have to train fast to get faster. This might sound simple but how many times have you seen coaches have their players run "sprints" after practice. That IS NOT speed training---that is general conditioning.

You can only run full speed when your body has recovered. That means you need adequate rest between sprints in order to run each one at full speed. About 1 minute of rest is needed for every 10 yards sprinted. Coaches, instead of having your players run sprints after practice, make sure that they practice at full speed during practice and drills.

And, a better tactic would be to run sprints before practice when your player are fresher (they would still need adequate recovery between sprints). Metabolic training and speed endurance training is also important for athletes.

The same holds true for plyometric exercises such as squat jumps. These drills need to be done at full speed with adequate recovery time between sets. Drills like squat jumps help improve speed and power.

6. You need enough lower body strength to enhance your speed and power. Here are a few tips:

Strengthen and condition your hips, glutes, thighs and hamstrings. These groups make up your athletic "power center."

"Powerize" your running with exercises like power step ups and squat jumps. Other single leg exercises like lunges are great because single leg exercises use the same pathways that it takes to run.

Make squats, deadlifts, good mornings, glute/ham drops and hang cleans regular exercises in your routine.

Strengthen your core every day. Exercises like planks, side planks and bridges can be done every day. A strong core is important for speed endurance.

As for leg strength: a male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.

It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

7. Core training is critical for improving your running speed. Here are the basics:

a. Slow to Fast
b. Known to Unknown
c. Stable to Controlled to Dynamic
d. Low Force to High Force
e. Correct Execution to Increased Intensity

You can start at the highest level of core stabilization training that you can control.

The dimensions of core stabilization training are:

Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank on elbows:



Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:



Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball throw:



Many times, its practicing the "little things" that make you faster and better!

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

Mark Dilworth, BA, PES
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Increased Vertical Jump and Long Jump Improves Power and Speed

Train to improve your vertical jump height and long jump distance before your football, basketball or baseball combine camp. You could improve your chances of getting a scholarship to play at the college level. The fastest runners in the 40-yard dash typically have the highest vertical jumps and longest broad jumps. Both jumps show how much explosive leg power you have.

Vertical Jump

Here are 4 things you can do now to improve your vertical jump:

1. Improve your total body strength, especially leg strength. Overall strength training (including core training) is needed to stabilize joints, build muscle, correct postural problems and improve flexibility.

A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.

Powerful athletic movements initiate with or transfer through your core area. Translation: a weak core will severely hurt your power output and vertical jump.

2. Explosive weight lifting will improve your power and set you apart from your athletic competitors. Make your total body more explosive.

Just as you can do medicine ball exercises, plyometric exercises and light dumbbell exercises explosively, you can also lift heavier weights explosively.

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

It doesn't help you improve as an athlete to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Research has proven that only lifting heavy weights at a moderate or slow pace will not improve your explosive power.

3. Do plyometrics, upper and lower body. Plyometric exercises help you to increase leg power and arm power. Exercises like squat jumps, medicine ball throws and side-to-side hops are good examples.

A high level of eccentric strength is needed during the landing phase of a plyometric jump. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex. The amortization phase, the time on the ground, is the most important part of a plyometric exercise.

It represents the time between the landing and the take off and is critical for power development. If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.

Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve your speed, power, and performance, they also place you at greater risk of injury than less intense training exercises.

It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by you. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury.

4. Do deep knee bends and deep knee bend jumps at the end of your workout. Deep knee bends will strengthen your knees and ligaments supporting them. Having strong, stable knee structures will influence how high you can jump.

For deep knee bends, make sure that your back is straight when you are bending your knees. Squat down as low as possible and rise back in a slow motion. Repeat this exercise for 10-15 repetitions. You can add dumbbells to this exercise as you progress.

Deep knee bend jumps are like deep knee bends. When you reach the lowest point of the squat, leap vertically and explosively as high as you can. When you land, squat back down and jump again. Do 10-15 repetitions.

A vertical jump of:

30-32 inches - Good

33-36 inches - Very Good

37-40 inches - Excellent

Above 40 inches - Elite

Long Jump

The standing long jump (or broad jump) should be a regular part of your sports training workouts.



Use a soft athletic surface such as grass, astro-play or rubber floor to perform the long jump.

1. Stand behind a marked line.

2. Swing your arms back and bend your knees to propel your take-off.

3. Use a 2-footed take-off and landing. Jump as far as you can and land without falling backwards.

Your jump is measured from the take-off line to the nearest point of contact which is the back of the heels.

A long jump of:

7 ft. to 8 ft. - Good

8.5 ft. to 10 ft. - Very Good

10.5 ft. to 11 ft. - Excellent

Above 11 ft. - Elite

Include standing long jumps and vertical jump exercises in your training to improve your leg power and running speed.

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
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Get Faster Running Speed by Improving Technical Skills

You can improve your running speed no matter who you are! Work hard to improve your technical skills and I guarantee you will run faster.

The running mechanics are important to improve straight-ahead speed. Practice these mechanics every day! Strengthening your body (core included) will also help make you faster.

Here are 7 Tips to help you Run Faster:

1. There is one running technique that is often overlooked. One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction. The more force you apply to the ground, the more the ground will "give you power."

When you run, don't lift your knee past your "thigh being parallel" to the ground. This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors. In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.

2. There is another running technique that is often overlooked. MAKE SURE YOUR FEET LAND UNDER YOUR HIPS (your center of gravity)! And, when the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.

One of the most common running mistakes is over-striding. When you over-stride, your heel lands first with your foot well ahead of your body's center of gravity. This causes "braking" and slows you down. Its also a good way to get injured. The heel should never touch the ground when you run.

3. This may sound elementary (and it is) but pump your arms as fast as you can (with control) when you run. If I see 10 athletes run on a given day, chances are that all 10 will not be pumping their arms correctly. And, some will not be pumping their arms at all! Pumping your arms allows you to use your upper body to run faster with more power. And, when you get tired, pumping your arms can help you maintain your speed.

Use your shoulders (and not the elbows) to pump your arms as fast as possible. Your hands should be relaxed in unballed fists with the front hand rising up to about nose level and the back hand passing the buttocks.

Move each arm as one piece with the elbow bent at 90 degrees (drive elbows down and back). Arm action should be straight forward, up and down and never flailing side to side. Drive the lead arm (same as front leg) up as you begin your sprint (this helps acceleration).

4. This is a real tough technique to master when it comes to running faster: RELAX!! That's right, relax and you will run faster. Actually, you will do any activity better if you will just relax. Here are some pointers to help you relax your running style:

a. Do a dynamic warmup before your workout or game. A dynamic warmup will prepare your body best for practice or games. Do static stretches after your workout or game (when muscles are warm) to increase your range of motion.

b. Make sure your "power center" is flexible. An athlete's "power center" consists of the glutes, hips, quadriceps and hamstrings.

c. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings.

d. When you run, remember to relax your face, shoulders, arms and torso. You want your body to work like a "well oiled machine."

5. You have to train fast to get faster! This might sound simple but how many times have you seen coaches have their players run "sprints" after practice. That IS NOT speed training---that is general conditioning!

You can only run full speed when your body has recovered. That means you need adequate rest between sprints in order to run each one at full speed. About 1 minute of rest is needed for every 10 yards sprinted. Coaches, instead of having your players run sprints after practice, make sure that they practice at full speed during practice and drills.

And, a better tactic would be to run sprints before practice when your player are fresher (they would still need adequate recovery between sprints). Metabolic training and speed endurance training is also important for athletes.

The same holds true for plyometric exercises such as squat jumps. These drills need to be done at full speed with adequate recovery time between sets. Drills like squat jumps help improve speed and power.

6. You need enough lower body strength to enhance your speed and power. Here are a few tips:

Strengthen and condition your hips, glutes, thighs and hamstrings. These groups make up your athletic "power center."

"Powerize" your running with exercises like power step ups and squat jumps. Other single leg exercises like lunges are great because single leg exercises use the same pathways that it takes to run.

Make squats, deadlifts, good mornings, glute/ham drops and hang cleans regular exercises in your routine.

Strengthen your core every day. Exercises like planks, side planks and bridges can be done every day. A strong core is important for speed endurance.

How much lower body strength do you need to develop optimum power and speed? A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.

It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

7. Core training is critical for improving your running speed. Here are the basics:

a. Slow to Fast
b. Known to Unknown
c. Stable to Controlled to Dynamic
d. Low Force to High Force
e. Correct Execution to Increased Intensity

You can start at the highest level of core stabilization training that you can control.

The dimensions of core stabilization training are:

Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank on elbows:



Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:



Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball throw:



Many times, its practicing the "little things" that make you faster and better!

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

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
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Rapid Fat Loss and Six Pack Abs

Agility and Quickness Fundamentals for Athletes

Master the fundamentals of your agility and quickness to become a better athlete in your sport.

In many instances, agility and quickness are more important than straight ahead speed. In many sports, maximum speed is rarely reached or needed, but explosive reaction is often necessary. You can improve reaction times by training to make the right choices (choice reaction).

Reaction time is the ability to respond quickly with proper posture and control to a stimulus such as sound or sight.

How many times have you seen a player with "not great speed" repeatedly make plays to help the team win. This is not an accident. You can improve your change-of-direction speed with proper training. Read my post that discusses change-of-direction speed in detail.

Improve your agility and quickness fundamentals these 3 ways:

1. As with any athletic move, core strength is critical. Overall body strength is also important.

Before you begin to train for speed and power, the foundation should be laid with sufficient core and body strength. Failure to lay this strength foundation will lead to certain injuries for you.

2. Body positioning is critical if you want to improve your change-of-direction speed. You will need dynamic balance. In many sports, it is not that easy to change direction and accelerate because the athlete is often off balance.

Some sports, such as football and basketball require running with or bouncing a ball. And, other sports, such as soccer require moving a ball with the feet. The best running backs, tennis players, basketball players, shortstops, etc. all have great dynamic balance.

Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. Thus, quickness and agility drills help you to improve dynamic balance and change-of-direction acceleration while not wasting motion.

3. To improve change-of-direction acceleration, you should have a shin angle of approximately 45 degrees for the first few steps. Your shoulders should also be slightly leaned forward.

The body lean should be at the ankles and not the hips. Having the feet just wider than shoulder-width apart will give you the most stable base of support. This is not always possible during athletic competition.

Therefore, stability needs to be added by lowering the center of gravity. Change-of-direction acceleration could be laterally, at an angle or forward (when back pedaling) and will catapult you to near maximal speed quickly.

The first step in the change-of-direction is important. If this step is too long, you will over-stride and bring the shin to a vertical angle instead of 45 degrees. This will slow you down. So, the first step should be under your hips. Again, the body lean should be at ankles and not the hips.

Improving your coordination will help improve your multi-directional speed and linear speed (straight-ahead speed). A player rarely reaches maximum speed during game competition.

Having great change-of-direction speed (agility with quickness) allows you to beat your opponent "to the spot" or recover from mistakes in positioning.

Improve your quickness and agility with these drills and then apply them during your movements in a game:

--jump rope (one foot, two feet, slalom, Ali shuffle, backpedal)

--speed ladder drills

--cariocas, tapiocas, back pedals, shuffles, toe taps

--hip turn and hip flexibility drills (like leg swings)

Work hard and expect success!

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

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Top 5 Sports Power Training Goals

Bigger, stronger with more Power! That's the combination you want....improving your speed strength will also make you faster.

Power and dynamic balance are the two best physical predictors of athletic success. Power is defined as the ability to exert maximum force in the shortest amount of time (rate-of-force production).

Sports power can be trained for and improved. There is a point at which increasing strength will not result in an increase in power.

Here are my Top 5 Sports Power Training Goals:

1. Improve the excitability, sensitivity and reactivity of the neuromuscular system.

2. Improve the rate-of-force production.

3. Increase motor-unit recruitment.

4. Increase motor-unit firing frequency.

5. Increase motor-unit synchronization.

Sports power training teaches you how to activate the right muscles (prime movers and synergists) at the right time. Sports power training also provides you with optimal neuromuscular efficiency.

It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Plyometric exercises help you to increase leg power and arm power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you the muscular and nervous system development needed to develop optimal power.

So how does plyometrics work (Integrated Performance Paradigm)? Primarily through the use of two components: 1) elasticity of the muscles and 2) the stretch shortening cycle.

Plyometric exercises always follow the same order: a landing phase, an amortization phase and the take off. The landing phase starts when the muscles start an eccentric contraction. The rapid eccentric contraction stretches the elastic component of the muscle and activates the stretch reflex.

A high level of eccentric strength is needed during the landing phase. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex. The amortization phase, the time on the ground, is the most important part of a plyometric exercise.

It represents the time between the landing and the take off and is critical for power development. If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.

Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises.

It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by the athlete. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose the athlete to injury.

The athlete should have good core strength and lower body strength to enhance the plyometric effect and reduce chances of injury.

The training exercises should mimic the movements in your sport (mechanical, physiological and metabolic similarity).

Training progressions should follow this path:

1. Simple to Complex
2. Stable to Unstable
3. Body Weight Exercises to Resistance Exercises
4. Low Loads to High Loads

Signs of over-training include:

1. Prolonged foot contact with the ground
2. Lack of control
3. Decreased vertical height or horizontal distance
4. Longer rest periods are needed by the athlete

Safety concerns during plyometric training are:

1. Proper footwear for the athlete
2. Proper training surfaces (hard surfaces should be avoided)
3. Program design and supervision by a fitness professional

There are literally dozens of plyometric drills and exercises that can be tailored to your sport and position played. Bigger, faster and stronger! Every athlete wants this to happen. Don't rush the strength and power building process!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

100 Meter Training To Make You A Champion

If you want to be a champion in the 100 meter race, you have to train the right way. Champions are made and not born that way. It takes hard work.

You may have been blessed with great genetics. But, you have to work to improve your running techniques and conditioning.

Coach Marc Mangiacotti at Brown University has the perfect program for coaches and sprinters, “How to Build the Perfect 100m Runner From Start to Finish.” If you want a more successful sprints program, you need faster 100m runners.

But, as a coach, you can’t wait to win the genetic lottery. And copying the workouts and progressions of Olympic level coaches/sprinters doesn’t transfer over to the high school level.

If you look hard enough, you can piece together how different people
coach the 100m. But nothing puts it together, from start to finish,
like this new program from Coach Mangiacotti:

Get the 100 Meter Training Program Here!

In “How to Build the Perfect 100m Runner From Start to Finish”, he
covers everything from block settings, acceleration and max velocity
to workout planning and progressions....both on the track and in the
weight room.

Plus he shows you the drills he uses and shows you where, how and why he uses different types of training over the course of the season.

In fact, in addition to the 2.5 hours of programming, he’s giving
you every workout (on and off the track) he used for the entire
season.

The same progressions that led his 4x100m relay team to a Division III National Championship last spring. (His 4x400 relay also won the National Championship).

And, for the first 150 people who order, he’s doing a Live Q&A where he’ll answer all of your training questions once you get a chance to go through the program.

And, did I mention you’re getting 2.5 hours of instruction, his entire annual plan and a Live Q&A all for only $47?

Get the 100 Meter Training Program Here!

This could be the best deal you’ll ever come across. I know I
can’t think of a better offer. You can write your own workouts.
Steal his. Ask him questions. All, none or some of the above.

To me, just one good idea is worth more than $47. After seeing the
program, I know you’ll get as much as you can handle and more.

Get the 100 Meter Training Program Here!

Work hard and smart to be successful.

Mark Dilworth at Sports Fitness Hut

Run Faster--Apply More Force To The Ground

All of you want to run faster and become better players. One way to run faster is to learn how to apply more force to the ground when you run.

You can't just wish you could run faster. You have to train correctly to improve your running speed. Its not magic tricks, its hard work done the right way--again and again and again.

You can improve your running speed no matter who you are! Fact is, you won't be your best until you can run as fast as you can.

First, you should practice the running mechanics every day to improve your running efficiency and straight-ahead speed.

Second, continually strengthen your body (core included). You can't reach your running speed potential with a weak body.

There is one running technique that is unknown by many. One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction.

The more force you apply to the ground, the more the ground will "give you power."

When you run, don't lift your knee past your "thigh being parallel" to the ground. This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors.

In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.

Practice the "little things" to help you run faster!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Speed Intervals For Athletes' Cardio

Speed intervals for athletes' cardio will improve your performance. Athletes training for speed and power should do a variation of High Intensity Interval Training (HIIT) cardio exercise. Doing too much distance running will not allow you to reach your maximum speed and power potential.

Also, HIIT is the best way to burn fat in the shortest amount of time as well as increase VO2 Max. All that's needed is 20 minutes per session.

Here is an example of how HIIT could work for an athlete:

After a proper dynamic warmup, sprint for 10-15 seconds and walk for 1 minute. The sprint has to be at maximum effort. Do this rotation for 20 minutes.

To continually challenge yourself, progress this cardio exercise to surfaces such as inclines, hills and stadium steps. Weighted resistance, such as vest, could also be used. Its just that simple! And that tough!

Another good interval cardio exercise for speed athletes is speed jump rope. It is performed in short intervals at up to 200 RPM (revolutions per minute). It also uses the anaerobic energy system (85% to 95% of max heart rate) and develops fast twitch muscle fibers.

This type of speed jump roping gives you more speed, quickness, agility, balance, coordination, power and knee/ankle/foot strength. Jumping rope also improves your timing---a critical element needed in sports. Boxers are legendary speed jump ropers.

Try more speed interval cardio during your workouts. It will help your athletic performance.

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Muscular Balance Improves Speed And Power

Maybe you aren't reaching your speed and power potential because your muscles are out of balance. Its not uncommon for one side of your body to be stronger than the other side. If you are right-handed, your right side is probably stronger than your left side.

One side of your body might not align with the other side. Or, one hip could be looser than the other. Training can help with these problems.

It is important for your body to be in muscular balance to prevent injuries and to help you perform better. For example, the frontside of your body should not be significantly stronger than your backside. And, your quadriceps should not be significantly stronger than your hamstrings.

Four effective ways to keep your body balanced are:

1. Full body strength, power and speed training,

2. One-legged and One-armed strength, power and speed training exercises,

3. Doing exercises in all 3 planes of motion and

4. Keeping all areas of the body flexible.

Training with bodyweight and dumbbell exercises force each side of your body to do its share of the work. And, you see right way if a side of your body is weaker than the other. Some of the best exercises for this are:

--Step ups
--Lunges
--Single leg squats, deadlifts and good mornings
--Single leg/arm cable exercises
--Pushups
--Two-armed and one-armed dumbbell presses and rows
--Single leg arm and leg curls
--Medicine ball exercises working all sides of the body

Train hard and smart!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Explosive Box Jumps Gives You More Speed And Power

Explosive box jumps is an exercise that will improve your speed and power. You will need enough body strength to do this exercise without injurying yourself. So, build your foundational strength first and then proceed to high speed exercises like the explosive box jump.



Speed strength, or how fast your muscles can produce force, is the key to improving your speed and power. Just getting stronger will not continually improve your speed and power. You must train your muscles to move faster with the correct motions.

Plyometric exercises, like explosive box jumps, help you to increase power. Traditional barbell and dumbbell strength exercises don't allow you to move at the speeds necessary to improve power. Strength training gives you the muscular and nervous system development needed to develop optimal power.

When you do box jumps, the platform needs to high enough to challenge you, but not too high. From an athletic stance, bend your hips and knees and swing your arms back to gather momentum.

Explosively jump onto the box and hold for a second. Step off the box. That's one repetition. Repeat for 6-8 repetitions.

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

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs