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Seven steps to speed success
Around the Academy:

Dodge bars
Dodge bars are a good way of plyometric training
Here is a guide to the seven different steps which will feature in our eight speed sessions.


1. Warm-up, Stretching & Cool-down

This is the most important part of any training session and is often overlooked by coaches and athletes.

A proper warm-up is essential in preparing an athlete for training or competition.

2. Strength and Power training

This is designed to improve your ability to get your stationary body into rapid movement.

3. Ballistics and Explosiveness

This step focuses on high speed sending and receiving of movements.

Examples of this are short starts and stops with bursts of speed, quick changes in direction and power.

4. Plyometrics

This step focuses on explosive hopping, jumping, bounding, hitting and kicking.

5. Sports loading and Resistance training

This step focuses on precision loading at high speed, designed to improve explosive movements such as sprinting speed. This is aimed more at elite athletes.

6. Conditioning and speed endurance

This step focuses on your sprinting technique and improving the length of time you are able to keep up your speed.

7. Overspeed training

This step involves pushing yourself to your maximum speed limit by using overspeed training techniques.


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Seven steps
Warm up
Agility drill
Press ups
Sprints
Warm down

Session one
Session two
Session three

STAR TIP::

Matthew Pinsent
Matthew Pinsent
Rower

This is where the muscle is stretched before it is contracted. A good example is press ups with a clap in between each one


Open Quote
Low level plyometrics are very effective in developing co-ordination and explosive reaction. Heavy plyometric sessions should be avoided by teenagers
Close Quote
Mike Antoniades
Mike Antoniades
Speed coach



FROM THE BBC >>
:: Calculate your VO2 Max
:: Fearing the bleep

INTERNET LINKS >>
:: Sport Dimensions website

The BBC is not responsible for the content of external internet sites


MASTERCLASSES ::

James CracknellWorkout with the stars

::

James Cracknell

::

Matthew Pinsent

::

Angellica Bell

MASTERCLASSES ::
Angellica Bell
Angellica Bell's stretching zone!


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