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Speed Academy session three
Can you improve your running and be as fast as Marion Jones?

This is the third session of our exclusive Speed Academy.

Research has shown that this eight-step programme will improve your speed and agility.

Follow the steps below and you should see the difference in no time.

1. WARM-UP

2. FOOTWORK DRILL

This footwork drill will help you to speed up your footwork and speed in a match situation.

Equipment

Frappier square

To do the drill correctly, you need to make a Frappier four square plyometric pattern.

It is made up of two lines of 48 inches forming four squares of 24 inches in each direction.

How do I do the drill?

Begin at box number one and with both feet together jump from box to box as fast as possible.

Try to keep your centre of gravity in the middle of the area and only move the lower part of the body.

  • Box 1-2 for 20 seconds (s)
  • Box 1-2-3 for 20 secs
  • Box 1-3-2 for 20 secs
  • Box 1-2-3-4 for 20 secs

    Speed coaching is not only for elite athletes. It can be introduced to children as young as 5 years old to improve lightness of feet, grace of motion, flexibility, agility and speed
    Mike Antoniades, speed coach

    Now move onto single legs and jump between the numbered areas in a hopping motion.

  • Box 1-2 for 10s (left and right feet)
  • Box 1-2 for 10s (left and right feet)
  • Box 1-2 for 10s (left and right feet)
  • Box 1-2 for 10s (left and right feet)

    3. JUMP AND SPRINTING DRILL

    This drill will help build up the strength in your legs, improve the quickness of your feet and give you the explosion required in most sports.

    Jump and sprint drill
    Give it your best over 15 metres - it's not far!!

    Equipment

    You can be quite flexible with what you use for this. Use small hurdles or a foam block or ordinary cones.

    These should be placed 15 metres apart.

    What do I do?

  • Start off by jumping over the hurdle. Anybody under the age of 12 should jump over a line, rather than the cone or hurdle.

    What exactly is involved then?

  • Jump forward & backwards over the hurdle or line (x4 each). Then sprint to marker (x5)
  • Jump sideways over hurdle or line facing forwards (x8). Then it's another sprint to marker (x5)
  • Jump sideways over hurdle facing backwards (x8). Turn and sprint to marker (x5)

    Stretches

    Make sure you rest and stretch for 2-3 minutes after every 3 sprints.

    Tips:

  • When you're jumping over the hurdle or the line, stay light on your feet.
  • It might sound obvious but it's all down to how hard you work. When you sprint, just run as fast as you can!

    4. WARM DOWN




  • SEE ALSO
    Speed Academy session one
    29 Sep 05 |  Health & Fitness
    Speed Academy session two
    29 Sep 05 |  Health & Fitness
    Speed Academy session four
    29 Sep 05 |  Health & Fitness
    Speed Academy session five
    06 Mar 06 |  Health & Fitness
    Speed Academy session six
    29 Sep 05 |  Health & Fitness
    Speed Academy session seven
    29 Sep 05 |  Health & Fitness
    Speed Academy session eight
    29 Sep 05 |  Health & Fitness


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