MAY, 2013 VOL 1 ISSUE 3

SPEED TRAINING

101

HOW FAST ARE YOU? You can be FASTER!

Tips and Drills to

Become a Faster Player for Any Sport!

FREE SPEED TRAINING VIDEOS

For All Athletes

What is Speed Training?

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Featured Video

While the Build Up Sprint is the most important drill for learning to run smoother, easier and faster, this is the best drill for developing two critical running skills: running off the balls of your feet and relaxation. Take your time and allow your body to "feel" the action and then rehearse the correct movements and synchronizations. Copy and rehearse the running form and body motions demonstrated in the video. Tips and Points • First, practice each drill separately. • When practicing the Build Up Sprint, start off slow at 25%

building up to about 75% of full speed. Reach 75% at about the half way point for 40 up to 100 yards.

• Keep the focus high and the face, neck, jaw, shoulders, chest and eyes relaxed.

• Land on balls of feet only and bounce through each progressing drill.

• Be patient. Once you’ve mastered the skill, then add speed. Variations • Do Ankle Flip and Half High Knee portion in a slow pace

backwards. • Do the Half High Knee portion slowly, accelerating around

each curve, but then sprint straight forward. • Add ankle weights or a weight vest or both for more

resistance. • With a partner or coach, use a resistance bungee cord or

power harness.

Run Faster! Jump Higher! Ankle Flips to High Knee Running to Build Up Sprints

Repetitions: 4 - 8 - 12 Distances: 40 - 80 up to 200 yards Schedule: 3 - 4 days per week. Mix and alternate days, distances and intensities. Big Tip: Video-tape yourself in motion and then compare to the athletes in the video loops. Spend lots of time studying the athletes doing build up sprints. You can observe and compare the many different ages, body types, and styles.

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SPEED TRAINING INSTRUCTIONAL VIDEOS FOR ATHLETES

To Run Fast You Need the Right Stride - Check out this Speed Drill Long and Short Strides is a great drill for experiencing the kinesthetic feel for different and proper stride lengths needed for running efficiently.

The BEST Speed Drill for Defensive Players This Crossbacks drill is a great defensive drill for any athlete in change of direction sports. It’s an extremely effective drill for close-in man-on-man situations.

Need to Run Faster? Practice the Ankle Flips Speed Drill The Ankle Flips drill is great for awakening the body’s sense and ability to bounce off the ground with the balls of the feet.

http://youtu.be/V5vBtH2c8Hkhttp://youtu.be/V5vBtH2c8Hk

SPEED TRAINING INSTRUCTIONAL VIDEOS FOR ATHLETES

Make Your Opponent Look Stupid! Practice this Speed Training Drill The Wrap Around is a great drill for practicing the skill to get around your opponent once you have caught up to him.

RUN FASTER - Excellent Speed Training Drill - Short Straddle Hops This drill is used to get the quick bounce and reflex activated as well as the general body warm up. Additionally, this is great for rehearsing the conscious feeling for synchronizing the body well.

Slide Right By Your Opponent!- Practice these Great Side Slide Drills Used as a warm up drill to pre-stretch and stretch the groin area of the body through a dynamic and active lateral direction.

“Success is where preparation and opportunity meet”

Become a Speed, Agility and Quickness

Trainer!

or just learn new skills, great drills and amazing tricks

for your team

www.nasaq.org

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FOR YOUR OWN RUNNING ANALYSIS VISIT WWW.SPEEDDR.COM

SPEED TRAINING INSTRUCTIONAL VIDEOS FOR ATHLETES

A “Look Into Running” Example 7 "A Look In" to running. A personalized video analysis of an athlete's running form and mechanics, sample 7. General tips for correct running form and function. For your own personalized video running analysis, contact us at www.speeddr.com.

A “Look Into Running” Example 8 Improve Your Running from Anywhere in the WORLD. Plus - a 7-year-old will show you how’s it’s done! "A Look In" to running. A personalized video analysis of an athlete's running form and mechanics, sample 8. General tips for correct running form and function.

A “Look Into Running” Example 9 "A Look In" to running. A personalized video analysis of an athlete's running form and mechanics, sample 9. General tips for correct running form and function. For your own personalized video running analysis, contact us at www.speeddr.com.

SPEED DR. For More Speed Training Info:

www.speeddr.com thespeeddr@gmail.com

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