Speed Training Drill

A speed training drill does not have to be complicated in order to be effective. Indeed, a speed training drill can actually be relatively simple as long as it incorporates basic elements of speed training. An overall-effective speed training drill should incorporate the need for and training of speed, quickness and agility.

The following speed training drill is an example of an all-encompassing drill: Place cones at 10 yards from a starting point, 20 yards from the starting point, 30 yards from the starting poing and 40 yards from the starting point at 12 o’clock, 3 o’clock, 6 o’clock and 9 o’clock from the starting point. The purpose of the drill is to challenge the athlete to sprint to the cones and perform some type of agility exercise on the way back to the cones.

For example, you may choose to place an agility ladder between the starting point and the 10 yard cone or you may require lateral or cross-legged running on the way back from the 30 yard cone.

While this drill can be done by the athlete alone and progress from the 10 yard cone around the circle to the 40 yard cone, ideally it will be done with a training partner who will randomly announce the cone to run to and the returning agility exercise to keep the athlete’s body and mind surprised as to the next movement and direction.

This drill is very intense and after a repetition of four or five times, the athlete should be given adequate time to recover before attempting it again.

This training drill incorporates nearly all of the essential aspects of an all-encompassing speed training drill. As long as the athlete truly sprints and begins from a standing position in the center, the athlete’s quickness, or ability to transition from a stationary position to movement, is tested and improved. Speed itself is improved through the sprints themselves and agility is tested at the center of the drill when the athlete is told which direction to run in and also on the return from the cones through whichever agility drill is proscribed.

Properly executed, this drill should be extremely challenging physically, proprioceptively and mentally. Once the athlete has been guided through this drill an adequate cool down is necessary. The athlete should be given a few minutes to simply walk off the exertion before moving on to the next type of drill. A speed training drill of this style would be well followed by strictly agility work and plyometric work provided the athlete has fully recovered.

The relative simplicity of this speed training drill may be one of its greatest strengths. It’s simple to remember, yet flexible enough for the coach to modify to his athlete’s need by sport and by individual athlete. Coaches are encouraged to make this drill their own through modification, but also cautioned to only make modifications that stay within the specific speed, quickness and agility parameters.

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