Quickness & Speed Training Exercises

There are a lot of sports where quickness and speed are quintessential to excelling. Some of these sports include soccer, football, tennis and basketball. In order to stay on your game or improve it, quickness and speed training exercises should be practiced.

  1. Function

    • Quickness and speed training exercises are used as a means to prepare the body for the demands it will face in a game situation.

    Ladders

    • Ladder drills are a common type of quickness and speed exercise. They are set up in big rooms, fields or tracks, and exercises such as one-ins, two-ins, hops, shuffles and skips are performed.

    Cones

    • Cones are also used for speed and quickness. One particular method is a four cone box drill. They are set up in a square. You run forward to one cone, side step to another, run backwards to another, then side step back to the beginning.

    Sprints

    • Sprints are done on a track, treadmill, road or field. After doing a warm-up, you sprint all out for a given time or distance. You then walk or jog for twice as long as your sprint, then sprint again.

    Intervals

    • Interval training is very sport specific. It involves alternating bouts of high intensity running with lower intensity running. This translates well in sports like soccer where variable speeds are used.