- Big Force
- Small Time
- Proper Direction
- Optimal Range of Motion
Apply Force Faster for Speed
Below we share 2 useful drills that help you develop your SMALL TIME qualities. In essence, these are plyometric drills. Drills where you have a ground contact that stretched your muscles, followed quickly by a contraction of those same muscles.
One of the benefits of this type of plyometric action is that parts of your muscles act like springs. When you land they compress. When you push they spring back and help you.
This is what we term Reactive Strength and is key for any athlete that wants to be fast.
RELATED: Sport Specific Types of Strength
Hurdle Hop Drills for Speed
Hurdle hops are a very popular drill for speed training with good reason; they are effective. The key is to do them well.
When your goal is to develop your reactive abilities, you need to focus on getting off the ground quick. At the same time, you need to apply force. Make sure you try to really project your body high into the air on each. The speed is on the ground contact, not the movement forward.
Jump Rope Double-Unders
This is a time tested classic for foot speed. It’s hardly new, but it works. It should be a fundamental piece of every youth speed training program. It’s basically a plyometric drill for speed.
To project your center of mass in the air high enough for the rope to go around twice, you need to apply a big enough force.
If you don’t want to get smacked with the rope, you need to apply that force quickly.
Double-unders are what we call a “self-limiting drill’. This means that you really can’t perform it with bad technique. Maybe you can get a few in without doing it well, but to string them together you need good form. You will be in the proper body position, have the right range of motion and have a small time on the ground.
Velocity Speed Formula
Both of these are important speed training drills to develop an athletes ability to apply force quickly. They are great plyometric drills that work. Execute them explosively and with great body position to be effective. If you perform them well and often, you’ll see the results transfer to game speed.