If interest remains high, I may continue the series to offer advanced training protocols. Please let me know your thoughts jsellers@revolution.com

Several of the emails I have received have been inquiries about speed development equipment and sport-specific workouts. I would like to invite all coaches to contact me at 814-484-0102 ext. 13 if you have sport-specific training questions or would like to know what type of equipment is most useful for developing all aspects of speed. Every athlete you train can and will improve their speed!

Let's continue…every workout we discuss for the remainder of the series should start with our core running drills. Each drill should be done twice for 20 yards using a 1 to .5 work to rest ratio. These running drills are going to enhance agility based on your concentration and ability to maximize your balance and coordination while working to generate quicker movement. We are going to start agility training, therefore, by working on perfect form and focus during the warm up.

WARM UP RUNNING DRILLS:

Lunge Walk:

Maintain sprint posture; take a long step forward and bend at the hip and knee until forming a 90 degree angle between the lower leg and upper thigh. The trail leg should flex slightly but not enough to touch the ground with the knee. Step forward to a standing position and repeat with the opposite leg.

Butt Kicks:

Maintain sprint posture; cycle heel of recovery leg under and touching the bottom of the buttocks. Use a quick step up and down motion with knees and fast arm action. Land on ball of feet.

Skipping:

Maintain sprint posture; drive the lead knee forward and up so that the thigh is above parallel to the ground. The ankle of the lead leg should be in front of and higher than the knee of the opposite leg. Make quick transition during the skip making a pop-pop sound as you drive off the ground. Use good arm action.

Carioca:

Maintain athletic posture; step to side with lead foot. Step behind the lead foot with the other foot. Step to the side again with the same lead foot. Simultaneously turn hips in the direction of travel and drive the knee of the back leg across and in front of the lead leg. Repeat for the required number of repetitions for distance.

AGILITY DRILLS DEFINED:

As we have discussed, agility is the ability to change direction quickly and easily. Almost all sports require an athlete to be able to switch quickly from forward, backward, lateral, and vertical movements. It is not always the athlete with the best maximum speed that determines the outcome of a play, but often the athlete who has the best balance and ability to be in the right place at the right time. You can work on your agility every day while practicing your sport or as part of your speed development program. The following are some guidelines to use when you are practicing agility drills. These drills require quick changes in direction.

GUIDELINES:

" When approaching or setting up to change direction, lower the center of gravity through hip and knee flexion. " Lean the body in the direction that you want to go while maintaining athletic posture. " If changing from forward to backward, lower the center of gravity and brake by placing one foot forward and in front of the body while setting the other foot under the body so that you can drive off into the opposite direction. " If changing direction laterally, lower the center of gravity and brake by placing the lead foot forward and in front of the body. Toe and knee of the lead leg should point in the direction you were traveling. Toe and knee of the back leg should point slightly back in the direction that you want to go. " After performing a vertical jump, land in your athletic position, which will allow you to move in any direction quickly. " It is always important to maintain athletic posture so that good balance can be maintained, making quick changes possible without unnecessary steps or shifting of the body.

Next month, I'll cover resistance and overspeed training. If there are any athletes interested, I do have regularly scheduled "Seller's Speed Camps" at various locations throughout the year. Nothing compares to hands on learning and direct contact coaching. Please contact me for a schedule.