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.

Printed with permission by SpeedGuru


This is a hurdler using hurdles as part of her speed training program


Practically all athletes are young, but some athletes are even younger than others. I recommend different speed and agility equipment for high school prep players, than I do for elementary school youth players. The simple reason is that the body requires developmental needs as it grows.


The most important aspect of speed and agility equipment is that the equipment is considered safe. Agility ladders, agility rings, cone drills, training hurdles, beginning starting blocks and a youth speed chute are recommended for athletes just prior to middle school. Upon middle school, incorporate a jump rope, a more serious speed parachute, more advanced hurdles, more advanced starting blocks and augment resistance training. At the high school or prep level, introduce a medicine ball for core strength, an adult agility ladder, a weight vest, NCAA caliber hurdles and starting blocks, with much more intense resistance training such as a hand held resistance harness and/or power sled. Those are the core speed and agility equipment tools recommended for the three most common age groups.

Printed with permission by HeadBallCoach

agility hurdles speed and equipment equipment for speed and quickness trainingFootball season is only 6 weeks away!!!  Many are training.  Many have been training.  Many will begin training.  For those of you looking to perform at the highest level, here is some food for thought.

Those of you that are thinking of training, need to know that it is now or never.  If you don’t start now, then you will not see any material gains for the start of the season.

Those of you that are beginning to train now should know that there are people that are also starting soon.  Therefore, if you want to remain ahead of them, you had better keep going.  Otherwise you’ll get passed on the depth chart.

Those of you that have been using speed and quickness equipment all summer should know that there are those that are beginning now, and those that will be beginning soon.  Certainly, you don’t want their efforts to catch you when you were working and they were doing nothing!  Therefore, this is NOT the time to slack!

Positions battles are normally competitions.  Keep working!  Win your position.  Good luck.


Printed with permission by B-BallCoach

What would you do if there was one tool or piece of equipment enabled you to run faster, jump higher, and move quicker?  Certain equipment tool does exist.  The equipment doesn’t have a name.  However, we are going to show you the equipment that we have had some success with.

Speed and Equipment for Speed and Quickness Training

The product that you are viewing is called the Hopz shoe.  The shoe has existed for several years.  It is perhaps one of the best known secrets in all of sports.  The shoes, if worn often, increase the fast twitch calf muscles, which allow athletes to jump migh higher.  For this reasons, aspiring basketball players might be found wearing these shoes.


However, these shoes also make athletes faster and quicker as well, by developing the same muscles required for lateral movement.  Altogether, these shoes develop quicknes and explosiveness, and over several months, increase overall athleticism.



Power Sled Speed and Quickness Equipment for Speed and Quickness Training

I am not a fan of burdening young athletes with weight training, as many of you may already know.  There is equipment that we do promote that lie on the fringe of weight training, however.  We point those few things out in other posts.


Tools that I do not recommend are speed sleds for children.  Certainly, children that play the line could get stronger with such equipment.  Weight sleds are the wrong tools to utilize when a young body is still developing.  And with childhood obesity spiraling out of control in this country, more time could be spent on agility drills that work on speed and conditioning.

Printed with permission By HeadBallCoach

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When people think of speed, most think of how fast you are if you ran a race, or were timed in the 40 yard dash upon request.   However, I’ve got some news for you.  Speed comes in different qualities.

Certainly, there is the speed that reflects how fast you are if we timed you in the 40 right now.  However, that speed is virtually irrelevant.

Game speed is the speed at which an athlete performs when he or she is performing on a playing field, whether it be soccer, football, lacrosse, whatever.  That speed is much more important.  Scholarships are based on game speed.

There is another level of speed that I call fourth quarter speed.  In football, the fourth quarter is when folks are trying to win, because the game is coming to a close.  Similarly, this is the speed that athletes use when they are trying to make a play to win.  Some call it game breaking speed.  Regardless of what you call it, this is the speed that is most important.  This is the speed where reputations are developed, where legends are made…when coaches realize that you’re a special player.  This is the only real speed that matters.

You can imagine that this speed is hardest to develop for several reasons.  First, you must  have some speed (the first level of speed we spoke of).  Athletes can develop speed beyond what they were born with by using speed and quickness equipment, i.e. speed parachutes, etc.   Second, you need to have very good game speed (the second speed that we spoke of).  Game speed requires a good strength/speed training program three times per week, to ensure that that fast twitch muscles are performing at high levels.  Third, you must have a program that puts you in the required level of fitness, so that you still have stamina when others do not.  You can get this stamina two ways, either by performing cardio vascular activities such as running, biking, or swimming or you can actually structure your workouts such that they are essentially aerobic AND developing strength.   Our partners at the SpeedandQuickness You tube channel are experts on the subject.

By: SpeedGuru


speed and quickness equipment for speed and quickness training LeSean McCoy, Cam Newton, Kimball Walker, everyone is talking agility these days. I have three children, each compete in Tae Kwon Do tournaments. For my oldest son, a second-degree black belt that has won every major tournament he’s traveled to across the Northeastern Seaboard, Tae Kwon Do serves to maintain his athleticism during the football off-season. For Tae Kwon Do tournaments, quickness is everything to both score, and avoid getting hit.

As trainer and speed coach, there is one agility drill exercise that I utilize that works to maintain both foot speed and quickness for the tournaments and for the football off-season. Indoors, lay a jump rope on the floor as straight as possible. From the beginning of the jump rope handle jump from left to right of the jump rope with both legs together, moving forward on each jump until you reach the end of the jump rope. Repeat this exercise at least eight times within 15 minutes (for martial arts, keep your protective hand/guard up during the exercise). This exercise builds foot speed and coordination, and is the perfect exercise for the off-season.