Please Scroll Down to See Forums Below dshiznit00
New member
ok im looking to gain some quickness. What are some good excersises to work on my out of the gate speed. I already do squat but what else would you guys recomend
need to get faster
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enigma4dub
Active member
check out ccj's journal:
http://www.elitefitness.com/forum/showthread.php?t=274034
http://www.elitefitness.com/forum/showthread.php?t=274034
coolcolj
New member
anyway for the first few steps, powercleans help a lot, paused squats, straight back deadlifts etc .
having a good relative strength and the ability to use it quickly is the key
read Kelly Baggett's site, all his articles and Q&As too
http://www.higher-faster-sports.com
newer Q&A archive
http://www.higher-faster-sports.com/questions.html
having a good relative strength and the ability to use it quickly is the key
read Kelly Baggett's site, all his articles and Q&As too
http://www.higher-faster-sports.com
newer Q&A archive
http://www.higher-faster-sports.com/questions.html
nooob
New member
reaction drills.
"out of the gate" speed is all about reaction. if you react quicker than the next guy you are going to win.
seeing as out of the gate stuff is only 1 second or less what you need to focus on is reaction type drills.
here are some good reaction drills.
1)lie flat on stomach and have a partner blow a whistle while u sprint a certain distance. usually 10-15 meters.
2) lie flat on stomach and have partner a certain distance from you drop a tennis ball to the ground . you have to catch the ball before it bounces a second time. start at a short distance and increase it as you get better.
3) work on your vertical. stand beneath a bball goal and explode to reach your hand as high above the rim as you can. 3 sets of 10 is good for one workout as you start. add more sets as your vertical will increase pretty fast when first starting. look online for tons of vertical jump exercises.
i guarantee you that doing this drill alone will help more than any weight lifting routine for your quickness and explosiveness.
but in the weight room speed squats work great. make sure the squat is a good 3-5seconds at the bottom and explode up.
also full cleans are very good for explosion.
what sport are you trying to develop this quickness for?
"out of the gate" speed is all about reaction. if you react quicker than the next guy you are going to win.
seeing as out of the gate stuff is only 1 second or less what you need to focus on is reaction type drills.
here are some good reaction drills.
1)lie flat on stomach and have a partner blow a whistle while u sprint a certain distance. usually 10-15 meters.
2) lie flat on stomach and have partner a certain distance from you drop a tennis ball to the ground . you have to catch the ball before it bounces a second time. start at a short distance and increase it as you get better.
3) work on your vertical. stand beneath a bball goal and explode to reach your hand as high above the rim as you can. 3 sets of 10 is good for one workout as you start. add more sets as your vertical will increase pretty fast when first starting. look online for tons of vertical jump exercises.
i guarantee you that doing this drill alone will help more than any weight lifting routine for your quickness and explosiveness.
but in the weight room speed squats work great. make sure the squat is a good 3-5seconds at the bottom and explode up.
also full cleans are very good for explosion.
what sport are you trying to develop this quickness for?
nooob said:
while all those are some good points, coaches take care of that for you, so what he needs to focus on IS the weights. Core workouts only, especially power cleans as a top priority as it deals mainly with explosiveness and will increase your vertical greatly. Jumping up and down for 3 sets of 10 won't get you very far IMO if you're not coupling it with weighted core workouts.
dshiznit00
New member
I play semi pro paintball so its the off the break speed im looking to pick up. I do deadlift and squats now. I can add the cleans and the vertical jumps. Its pretty much all the old stuff from football I use to do
dshiznit00 said:
hmm that's interestingly different. I was under the impression that you were an OL or DE/T lol. Awareness has more of an impact on this sport, but nonetheless, you'll have to be powerful and fast to get to the certain areas you need to get to.
well in that case since there's really no physical contact, then nooob would be right in using reaction drills for the type of sport you're doing. Just stick with Power Cleans, Squats and deadlifts, and get a team member to help you with those reaction skills--perhaps get your whole team involved in them.
dshiznit00
New member
well I had an offer to do the semi pro football thing but am more into the paintball so ill just stick with what ive been doing and bring some of these new things into it. Thanks for the help
dshiznit00 said:
me too.. but they don't pay anything and forget about a walk on with a pro team, i'm too old..
so the wife has a point.... how much $$$ will it cost me if i don't work, or can't walk for 3-6 months..
so rugby is another choice.. more violent, but less likely to get a knee injury.. head injury yes.. but not the knees..
nooob
New member
o yea i forget that some people have coaches. lol ive been coaching myself for the past year so i forget sometimes..
but lets see some weight stuff thats good for speed are
1)lunges-throw a barbell on your back with some 25s and do 10 lunges each leg for one set. 2 sets should be enough if you havent done these in a while.
2)speed squats
3)full snatch- seem to help me more with explosiveness than power cleans.
yea thats about all we've ever really done as far as heavy lifts for explosion as sprinters at my school..
sorry i cant offer more...good luck!
C
curgeo
Guest
All good suggestions. Make sure to work your lowerback/abs/hamstrings/glutes. If you have access to a glute/ham raise machine it works the best. If not you can improvise. Good mornings....squats...deadlifts....all the olympic lifts will really help.
Hit abs hard.
There is a book that elitefts.com sells about the 40. I would recommend it as it is from the same guy that trains NFL players for the combine.
Charliefrancis.net has some great stuff on it about speed.
Hit abs hard.
There is a book that elitefts.com sells about the 40. I would recommend it as it is from the same guy that trains NFL players for the combine.
Charliefrancis.net has some great stuff on it about speed.
nooob
New member
dshiznit00
New member
SpyWizard said:
I already have a messed up knee. I got a 5-6 inch cut straight down to the bone and they had to get all the muscle and stuff back together and it wasnt a good time. Im hoping some of this stuff will also help build those muscle up. I know the knee will never be the same but want to help prevent injury so Ive been working on it. Right now im taking glucosamine/chondroitin with msm and it seems to help not sure if i should do anything else.
