Posts in Speed Training
Build Athletic Power with Snatch and Clean Pulls

Performing snatches, cleans, and jerks requires dedicated equipment (weightlifting bars, bumper plates, platforms, etc.) that may not be available for some coaches/athletes. If this is the case for you, or you're just looking for some new exercises to develop athletic power, perform snatch and clean pulls.

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Improve Athleticism with Reactive Agility Drills

While cones, hurdles, and the like can serve a purpose, the majority of the exercises programmed with them are huge time-wasters. As an athlete, having finely tuned agility is necessary to competing at the highest level — regardless of your sport or position. Unfortunately, most agility training uses gimmicky equipment to fool athletes into thinking they are doing something productive.

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Contrast Training for Football

Contrast training is a form of resistance training that pairs a heavy strength exercise with a lighter power exercise to take advantage of a phenomenon called post-activation potentiation.

Post-activation potentiation refers to the acute enhancement of muscular contractions due to the contractile history of the muscles and central nervous system. In simpler terms, the heavy loading of the strength exercise generates a high degree of central nervous system activation, which results in greater power output during the following power exercise. As a result, contrast training is a great workout for developing power and speed for football.

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Speed Training Considerations

True speed training must occur with very high intensities (i.e. 95-100% of best sprint time) and full recovery. The simplest rule of thumb in relation to recovery time between sprinting efforts is that 30-60 seconds should be taken for every 10 meters or yards being covered in the sprint

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Resisted Sprinting: The Research

Resisted sprinting involves the use of equipment to provide external resistance during sprinting. The equipment used includes weight sleds, parachutes, and resistance bands, with weight sleds being the most popular. The idea behind resisted sprinting is to enhance muscular force output during movement patterns that are specific to sprinting (Cronin & Hansen, 2006). Numerous studies have been conducted to determine the effects of resisted sprinting methods on sprint speed. This article will sort through the findings in an effort to provide strength and conditioning professionals practical guidelines for implementing resisted sprinting exercises.

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3 Acceleration Drills to Get Faster

Acceleration is the act of rapidly increasing movement velocity. Maximum speed in athletics is important, but the ability to quickly turn on that speed deserves just as much focus. Here are three acceleration drills that will keep you a step ahead of your opponents.

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The 10 Best Exercises for Improving Speed

Improving speed should be a goal for every athlete. No matter what sport you play, being faster than your opponent can be the difference between winning and losing a championship. With that in mind, I've assembled a list of the 10 best speed exercises that will leave your rivals in the dust.

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