lateral speed and quickness equipment for lateral speed and quickness training  There is a difference between speed and quickness.  Speed should be thought of as how fast you can run in a straight line.  Quickness should be referred to as how you can shift from one direction to another, or in the same direction, as in side to side.

Quick shifts and movements side to side are referred to as lateral speed. Lateral speed is critical for high level field performance.  The reason is because often running in a straight line is unavailable.  Or, if it is available, it is because we executed quick lateral movements to create an open lane to run  through.  Basketball is a great example.  Basketball players normally have a defender in front of them, preventing them from dribbline/running straight to the basket.  However, if they can move sideways, or convince the defender that they are moving sideways, they may be able to seize upon a lane that allows them to utilize their straight line speed to the basket.

There are tools that develop lateral quickness.  One tool that we found is the Pro Lateral Accelerator.  Tools such as this are excellent at both targeting and then developing the precise muscles required to make such movements.  It is important to note that weight room excercises often don’t target these muscles directly.  Therefore, these tools play a very important role and should be used to develop and increase overall quickness.

Printed with permission from @TheSpeedGuru

rest from speed and quickness trainingMany speak of speed training.  However, few talk about the adverse effect that can happen without proper muscle recovery strategies.  There are two critical requirements for muscle recovery.  Today, we will discuss the first.


Incorporating rest days in between workout days is simply a critical component to any agility exercise program.  Unfortunately, many athletes ignore this truth, even though most athletes already know of the importance of rest.  Rest days are important because the body recovers during those periods.  Building recovery into your workout week allows the body to adapt to the stress related from the workout, allows the body to replenish energy stores and repair damaged tissue breakdown.  For this reason, I strongly incorporate speed training programs that incorporate two days of recovery between training routines

Printed with permission by HeadBallCoach


AdamsUSA Dual Agility Ladder Often my players, or the parents of my players, ask me about training work that can be done in the preseason.  Of course, I promote the importance of proper diet, and general conditioning exercise.  However, there is one agility equipment tool that I recommend, almost without hesitation.  That is the agility ladder.


The agility ladder is worth a pound of gold to me, as it is the perfect tool for offseason agility training.  It is portable, inexpensive, and allows for multiple agility and foot speed drills.  Perhaps more important, agility ladders are practically idiot proof, as it is almost impossible use improperly.  Altogether, the agility ladder is the single tool that allows for training at home, or anywhere.

Printed with permission by CoachRudy

medicine ball exercisesI am not in the camp that kids should be weightlifting at all.  In fact, that shouldn’t happen until around seventh or eight grade.  Even then, only about 25-30% of the fitness program should include weights.  Is there such equipment that is safe for kids?   The answer is yes.


Medicine balls are weights that are safe for adults, youth, and even kid.  Perhaps 25  pound medicine balls might be a bit much.  But you should be able to control that as a parent.  The beautiful thing is that under parental supervision, or at least instruction, kids do have a few tools that they can use to break them into the world of strength training.

And, introducing kids to this type of training can only be beneficial.


Medicine balls play an important role for athletes that throw, such as pitchers and quarterbacks.  Quarterbacks, for example, utilize their entire abdomen for power when they throw on the run.  A simple exercise that I recommend for kids is for them to use medicine balls instead of sit ups and crunches, as a means for increasing abdominal strength.  Simply lay on your back, outstretch your arms as far away from your head as you can with the medicine ball in each hand (your arms should be almost straight) and bring your feet and your hands with the medicine ball together at the same time.  Do this for 40 repetitions each evening.

Reprinted with pemission by CoachRudy


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A few of my football players began using resistance training last year.  After a few weeks all of the other assistant coaches saw speed improvements, and ultimately performance.  The largest speed increase after about two months was about three percent, while the smallest was 1%.   However, there were a few cautions that accompany any resistance training.


The most important caution to training with speed chutes is that first, speed chute training should represent a component of your speed training, and not represent the entire speed training regimen.  Second, a two percent increase in speed is an excellent goal for speed chute training.  And, a 2% reduction is significant.  To put in perspective, a 4.7 forty yard time becomes 4.6%, and an athlete with 4.6 speed in the forty turns into a very impressive 4.5—the speed of top division I athletes   Therefore, athletes will derive the best benefits from speed chutes as long as their improvement expectations are reasonable, and the speed chute is a part of a more comprehensive speed training plan

speed and quickness training for speed and quickness Lateral quickness is also side to side quickness.  Baseball players use it on defense, wrestlers use it to avoid and launch attacks, basketball players use it to both defend, and to drive to the basket, volleyball playe use it to get to the ball.  Almostall athletes require side to side speed.

One tool that helps to develop lateral speed is the Pro Lateral Acclerator.  We have found that this is an ideal tool for developing the muscles that are responsible for side to side movemets.  Incorporate devices such as this into your field/track work, that should immeditely follow (within 10 minutes) the legs portion of your strength workout.


Printed with permission of CoachRudy


jump rope speed and quickness equipmentLet’s get right into what I recommend to athletes to make them completely faster, quicker, and more agile.  I recommend the jump rope.  It can be used as a warm up tool, as a cardio tool, and as a warm down tool as well.  It is also great for building foot speed and coordination.  I also recommend training hurdles, about eight to ten.  I recommend doing about six to eight hurdle sprints each session.


For speed training, you need the power that comes from resistance training.  The best tools for that are speed parachutes and harnesses.  Speed chutes can lower your forty time by as much as 2% on average.  Resistance harnesses can make your legs stronger without weight lifting.  Finally, I recommend cones as a tool to build your own obstacle course and really hone down on quickness drills.

Reprinted with permission by CoachRudy


Speed Training and Speed Training Equipment thru dietMany speak of agility drills with promises to make you faster.  However, few what you do between your agility drills is as important as what you do during your agility drills.  The right diet can make the difference between performing sluggishly, or moving like Mike Vick.


When I was younger, I was approached by NFL players and second and third year athletes.  They wanted to know how a guy my size 6 foot two inches 190 pounds, was benching 375, but looked like I could run a 4.4 forty, which I could.  At the time, I ate a tuna fish sandwich at least once a day, for I was a starving college student, and I liked tuna.  I later learned that bodybuilders eat lots of tuna, and that protein was an essential component to my muscle recovery.  Even today, when I do go out to eat, I go to Subway and order a tuna sandwich, and request that the iceberg lettuce is scrapped in favor of plentiful spinach (in addition to olives, green peppers, and onions on wheat bread).  Remember, it isn’t always what you do on the field that counts, it is really what you do off of the field that counts most.





Printed with permission by @TheSpeedGuru

bungee resistance for speed and quickness

Make no mistake that the goal in sports is to get better.  And for most, getting faster is how to do it.  Why?  Because getting faster makes you more relevant.  It increases your skill level.   It allows you to do things others simply can not do.

Heavy Duty Bungee Bands for Resistance Training are important tools for those serious about getting faster.  Imagine if you lived on a planet 20 years of your life, where the gravity was three times what it is on Earth, only to move to the earth when you were 21.  You would be faster and stronger than practically everyone that was born here.  To a lesser extent, this is what heavy duty bungee bands do, by strengthening the muscles you use to play sports.

To be sure, heavy duty bungee bands for resistance training should be a part of a balanced speed program that utilizes light to moderate weights, a conditioning program that consists of (guess what) running, and a responsible diet.

Printed with permission by HeadFootballCoach

speed and quickness training with speed and quickness drills

As I mentioned, I coached youth soccer for a while. For my experiences, I really learned that the drills that I used for soccer can be used for football, and many other sports. For young athletes, the challenge is to strengthen young muscles, while simultaneously increasing both agility and conditioning, all of which requires motivating the kids to extend themselves..


My favorite soccer speed agility drill is the end of practice agility relay race drill. For this drill, break the team into four players each, and make four rows of cones like so (we will show two).


X                             X                                             X                             X


X                             X                                             X                             X


X                             X                                             X                             X


X                             X                                             X                             X


X                             X                                             X                             X


X                             X                                             X                             X


X                             X                                             X                             X


X                             X                                             X                             X


X                             X                                             X                             X


X                             X                                             X                             X


P1                                                          P2


Divide your team into four groups of four. Have each group start by running past the first two cones, then moving left side to side (sideways) past the first and then the second cone, then move forward again past the second set of cones, moving right sideways to pass the first and then second cone, then moving forward beyond the third set of cones, and left side to side (sideways) to pass the both cones again. Repeat this drill by either having the player return from the beginning position, or having another player begin when the player before him reaches the end of the cones. The competition factor elicits maximum effort, the effort increases conditioning, while the exercise itself builds both agility and strengthens leg muscles.