CheckoutI have just finished spring ball, and I am going back home in a few weeks. I have to work on my speed, and explosive ability. Do you have any advice on how to become more flexible, quicker, and explosive.
Thanks
Off Season Training - How to get faster and more explosive
May 4, 2010 - 2:10pm
#1
Off Season Training - How to get faster and more explosive
June 4, 2012 - 5:09pm
#3
I do quite a bit of speed specific work as I used to get frequent speed test over 40m and 20m:
Here's a list of a few things we did:
We do a lot of sprints with a sled tied behind us.
Over-speed runs with bungee cords.
Hill sprints.
A lot of technique work, and SAQ work with mini hurdles and ladders for foot speed.
Parachute runs.
June 28, 2012 - 4:26am
#4
Box jumps
Run stairs
Bounds
Snatching rather than cleaning. Preferably hang snatch it works on the hip mobility and shoulder mobility a great deal more
Start with that
June 28, 2012 - 11:36am
#5
I read and viewed the videos on this site on how to increase your 40 yard speed. Can you please tell me how many reps of each exercise you recommend doing and how many days a week?
June 28, 2012 - 6:05pm
#6
Plyo's should be done everyday before you begin to lift any sort of weight that day. If you were to run stairs do 10 reps with 2 minutes of rest between each one to decrease fatigue and maintain speed and explosiveness. Time yourself or with a friend. Single box jumps should be done with 30 reps For 3 sets. Chain box jumped over consecutive heights should be done between 3-5 sets depending on the day. Hang snatching should be done 3 times a week and hang cleans the other 2 or viseversa depending on your preference. With 3 sets of 5 reps. TRY NOT TO FAIL. Once faild on a rep stop the exercise because then you are becoming fatigued
July 1, 2012 - 5:31pm
#7
Squat deep. Going to the ground increases flexibility in the hips. It also activates the hamstrings more than going parallel does. It's already been said but Olympic Lifting needs to be done too.
@ DT Carasiti,
Now is definitely the best time to prepare for the upcoming football season.
I assume by flexibility you mean static flexibility (i.e. your range of motion while in a stationary position). I recommend foam rolling followed by a standard routine of hamstring, hip flexor, and calf stretches. Combined with lat and chest stretches. Now it is also important to not neglect dynamic flexibility. Mobility drills prior to working out are a great way to increase your moving range of motion. Check out Eric Cressey's work on mobility along with Alwyn Cosgrove's stuff.
For quickness floor ladder routines, hurdles, and cone drills are all great options.
Explosive strength is another word for "power". Moving heavy weights as fast as possible is what amt.s to power. Olympic lift variations (if you are trained and supervised) such as clean and snatch variations are terrific options. However they have a steep learning curve and come with a higher risk of injury. Another option is to combing Max Effort upper body and lower body work with Dynamic Effort upper and lower body work later in the week.
A good split would be ME Lower Body Day... DE Upper Body Day... OFF DAY ... DE Lower Body Day... ME Upper Body Day... followed by two off days. Check out Louie Simmons/ Mel Siff's and Dave Tates early stuff on this type of training (known as the conjugated method).
-- scall144