speed and Agility Training Dynamic Warm-Up:
Should be performed before every workout, practice or competition, and should take approximately 5-25 minutes.
The purpose of the Dynamic Warm-Up is to: Increase tissue temperature, improve flexibility, activate the nervous system, and help coordination and develop body awareness. It also lengthens fascia.
What is Fascia? Fascia is a specialized system of the body (connective tissue) which plays an important role in the support of our bodies. Fascia is a very dense connective tissue which envelops every muscle, bone, nerve, artery, and vein as well as our internal organs including the heart, lungs, brain and spinal cord. When fascia becomes constricted, it becomes tight, creates great pressure on its structures and becomes a great source of tension to the body.
The methods utilized to perform a dynamic warm-up are:
Movement in Space: (10-20 yards)
- High knees
- Exagerated Cariocas
- Frankenstein Walks (& skips)
- Lunge with rotation
- Reverse lunge with reach over top
- Jumping jacks
- Gate swings
- Pogo hops
- Seal jacks
- Arm circles
- Trunk rotations
- Cats & Dogs
- Downard Dog
- Scorpion Kicks
- 1 Legged Windshield wipers
- Bodyweight Squats
Perform each movement approx. 10-20 seconds.
Before a workout or competition, the emphasis is on a dynamic warm-up.
After a workout, the emphasis should be on static stretching and myofascial release.
Speed and Agility Training Flexibility:
Every time after you workout, practice or compete, there should be stretching that involves holding each stretch 20 seconds to 1 minute, and it should take 10 minutes minimally. Using a stretch rope, you should concentrate on your hip flexors, hamstrings, quads, calves, trunk and opening the chest and shoulders. The methods utilized to stretch are rope chest stretch, standing rotator cuff stretch, kneeling hip flexor stretch, cats & dogs, downward dog, lying rope hamstring stretch, lying rope lower back stretch, lying rope groin stretch, side-lying rope quad stretch, walking soldiers. Foam rolling (ie. The Grid or a foam roller) & a massage stick are essential to do on your own to promote fascia lengthening and recovery. This can be performed both before and after the workout.
When assessing speed, one of the most critical aspects is acceleration. Acceleration is defined as the ability and time it takes for the body to reach Top End Speed.
Mechanics and technique for acceleration include:
- Foot Contact behind hip
- Body angle at 45 degrees/Straight line from heel to neck
- Chin to chest
- Head down
Some of the best technique acceleration drills include:
- Marches along wall
- Wall Runs
- 3, 5, 7, 9 step wall sprints