Nearly every athlete can benefit from getting faster during competition. The true essence of improvement is knowing exactly what you need to work on. In this article, becoming faster is broken down into three parts to cater your training towards more specific athletic goals: speed, agility, and explosiveness.
1. Speed
Overall speed refers to the ability to move rapidly or accelerate for a certain period of time. The need for speed is paramount for athletes to make big plays. You don’t need luck to be in the right place at the right time if you are fast enough.
Simple Daily Drills to Increase Your Speed:
- High Knees
- Butt Kicks
- Skips
- Carioca
- Shuffles
These drills enhance your ability to move quickly and efficiently, making you more responsive and dynamic on the field.
2. Agility
In sports, agility usually refers to foot coordination and the ability to start, stop, and change direction while maintaining control. Attaining agility requires a strong core and good footwork.
Improve Your Agility with Low-Impact Exercises:
- Speed Ladders
- Cone Drills
- Jump Rope
These exercises help you develop better control over your movements, making it easier to navigate tight spaces and react quickly to changing situations in your sport.
3. Explosiveness
Being explosive can be defined as rapidly moving from a starting position over a short distance. The basis of explosiveness is power, which means athletes have to train for both speed and strength in their movements.
Drills to Improve Your Explosiveness:
- Plyometrics
- Squats
- Pushups
These drills focus on building the power needed to perform quick, forceful movements, enhancing your ability to make impactful plays.
Tailoring Training to Your Sport
Training for speed, agility, and explosiveness depends on the sports you compete in and the positions you play. Take the time to analyze your goals in detail. The more specific you are with your speed goals, the more directly you can focus on improving your overall play during competition.
Sport-Specific Examples:
- Baseball: Improve your ability to explode while running bases.
- Soccer/Wide Receiver in Football: Enhance your ability to outrun opponents.
- Defensive End in Football: Increase your speed off the line of scrimmage (explosiveness).
- Running Back in Football: Improve your speed in and out of holes (agility).
Creating a Custom Training Regimen
Decide whether your goals for becoming faster focus on speed, agility, or explosiveness. Although you may need to improve all three areas, start by targeting one aspect. Once you determine why you want to become faster, you can then create a custom training regimen that targets that area.
Steps to Create a Custom Training Regimen:
- Identify Specific Goals: Determine if your focus is on speed, agility, or explosiveness.
- Select Appropriate Drills: Choose drills and exercises that align with your goals.
- Track Progress: Regularly monitor your improvement and adjust your training as needed.
- Seek Professional Guidance: Consider signing up with an Athletes Untapped trainer for personalized coaching.
Regardless of your current ability, working towards increased speed, agility, and explosiveness will undoubtedly make you a better athlete. By focusing on specific goals, incorporating targeted drills, and potentially working with a private coach, you can maximize your potential and gain a competitive edge.
For more information, visit Athletes Untapped.
