Bodyweight speed drills should come before resisted speed drills. You may have seen that commercial showing an athlete doing a speed drill while pulling a sled.....that's a good exercise to do---if you're ready for it....
Unfortunately, many young athletes haven't even mastered bodyweight speed drills yet.....and, they don't have enough core strength or overall body strength to do this sled exercise the right way.
Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.The average guy or gal I see working out doesn't even run with correct running mechanics. This would be the place to start----work on running mechanics every day.
Greek researchers found that athletes training with towing methods (sleds, tires, etc.) improved their running velocity over the first 20 meters (i.e. acceleration) but that overall maximum speed did not improve.
The researchers found that unresisted sprint training techniques improved maximum speed velocity more. So, resisted and unresisted training has a place in the overall speed training program. Finally, the researchers found that towing sleds that were too heavy forced the athletes to use bad running mechanics.
Some good bodyweight speed drills to do:
1. Form running
2. Long jumps
3. Vertical jumps
4. Speed shuttles
5. Box jumps
6. Pogo jumps
7. Speed ladder drills
8. Side shuffles
9. Front-to-back hops
10. Side-to-side hops
11. Acceleration starts of 10-20 yards
13. Speed step ups (knee high platform)
Don't do an exercise just because you see it on television or in a magazine! You may not be ready for that exercise.
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