speed training

[whiteboyy09]

ive been training in a bodybuilding style for the last 3 years so of course ive lost most of my speed. Getting back into basketball and im wondering what you guys do for speed training. i can still run a good 40 yard dash, but i need to improve on short range quickness and lateral movement. Any sports players are welcome

[mpercia52]

ive been training in a bodybuilding style for the last 3 years so of course ive lost most of my speed. Getting back into basketball and im wondering what you guys do for speed training. i can still run a good 40 yard dash, but i need to improve on short range quickness and lateral movement. Any sports players are welcome

Speed and agility drills along with some lower body power lifting. Things like 40 yard dashes, suicide sprints, agility ladder drills, plyometrics and such will help you develop speed and quickness. Look at investing in an agility ladder ($20) and some cones ($5-$10) and look up some different types of drills you can do with them. Or you can use other objects around the house for cones and tape on the floor to simulate an agility ladder. Hit me up if you want specifics

[sychopaf]

Speed and agility drills along with some lower body power lifting. Things like 40 yard dashes, suicide sprints, agility ladder drills, plyometrics and such will help you develop speed and quickness. Look at investing in an agility ladder ($20) and some cones ($5-$10) and look up some different types of drills you can do with them. Or you can use other objects around the house for cones and tape on the floor to simulate an agility ladder. Hit me up if you want specifics

This is all good advice.

[Chrome Face]

Speed and agility drills along with some lower body power lifting. Things like 40 yard dashes, suicide sprints, agility ladder drills, plyometrics and such will help you develop speed and quickness. Look at investing in an agility ladder ($20) and some cones ($5-$10) and look up some different types of drills you can do with them. Or you can use other objects around the house for cones and tape on the floor to simulate an agility ladder. Hit me up if you want specifics

This guy has no idea what he's talking about... *agility ladder, cones, suicide sprints. *<----all a bunch of gimics when it comes to speed training.

Devote your time to short sprints with full recoveries. *Tempo work for aerobic base. *Agility is increased by training straight ahead speed.

[boathead]

Devote your time to short sprints with full recoveries.

this is exactly what needs to be done for absolute speed. you also don't need to do many short sprints. once your speed noticeably reduces, pack it in and call it a day until the next speed training workout.

[N10CT]

Remember speed (maximal) must be developed through intensity. Unlike other physical qualities which can be developed through volume. Sub-qualities of speed are slightly different but your original post sounded like you wanted max speed.

[APGeofrey]

well I think all the other members have given you pretty much good advice so far. All I want to add is that you should work more on short and long sprints andascertainall of that with perfect recoveries and you will be up to speed. Good luck

[guiltyrazor]

hey, Im running high 11s and would like to cut down what do you think of my program.
monday: 4x20m,6x 60m; gym
tuesday: plyometrics; gym
Wednesday: 2x 15m, 2x 25m, 2x40m; rest
thursday: plyo + gym
friday: 6x100m;gym
saturday:REST
sunday: plyo

plyometrics: tuck jumps 2x6
squat jumps 2x6
lunge jumps 2x6
line hops 2x10
skips for height 3x30m
skips for distance 3x30m
straight leg kicks 3x30m

dynamic streching before running and plyo, static streching after every workout.

How do you think this will workout?

[Jhawk Fitness]

There's been a mix of good and poor advice in the thread. I'm personally not a big fan of ladders as I feel they simply teach very specific closed-chain movement patterns, however I also don't believe that training straight-line speed will help develop lateral movement ability (at least not as well as actually training laterally can).

Here are the vids posted in the other speed training thread, they should help







Outdoor training -


similar template used for strength by manipulating volume and intensity

[binturong]

Jhawk Fitness, many of the exercises are football-oriented. do you have workouts specially for basketball?

[Jhawk Fitness]

Jhawk Fitness, many of the exercises are football-oriented. do you have workouts specially for basketball?

They aren't sport-specific, they're athlete-oriented. The same squats and squat variations will help a basketball player jump just like they will a football player.

[mamoonkay]

Speed and agility drills along with some lower body power lifting.

[Chrome Face]

I also don't believe that training straight-line speed will help develop lateral movement ability (at least not as well as actually training laterally can).

All your stuff seems too gimicky... obviously you are trying to promote your company. Fair enough.

Straight line speed training is general in a sense that you are increasing the efficiency of your central nervous system, increase strength, explosiveness. This transfers nicely over to agility work as any cuts or lateral movements are really just a single leg plyometric to change directions and then you are back to straight ahead speed. I would devote very little time to those agility drills and spend the majority of your time training pure sprints, as these are the most effective means at increasing your speed.

[Jhawk Fitness]

All your stuff seems too gimicky... obviously you are trying to promote your company. Fair enough.

Straight line speed training is general in a sense that you are increasing the efficiency of your central nervous system, increase strength, explosiveness. This transfers nicely over to agility work as any cuts or lateral movements are really just a single leg plyometric to change directions and then you are back to straight ahead speed. I would devote very little time to those agility drills and spend the majority of your time training pure sprints, as these are the most effective means at increasing your speed.

I agree with you about "agility" training being overrated, that's why I don't really bother with ladders and/or most cone drills. That said, I believe the NSCA even published a study showing very little correlation between straight-line speed training and improvements in lateral movement ability (though for the life of me I can't remember the name of the study, it was years ago I remember seeing it). That's why in those "gimicky" videos you'll see guys performing lateral lunges, skater jumps, resisted shuffle ladders, etc. We train the muscles in multiple planes because most sports are played in multiple planes.

[Chrome Face]

I agree with you about "agility" training being overrated, that's why I don't really bother with ladders and/or most cone drills. That said, I believe the NSCA even published a study showing very little correlation between straight-line speed training and improvements in lateral movement ability (though for the life of me I can't remember the name of the study, it was years ago I remember seeing it). That's why in those "gimicky" videos you'll see guys performing lateral lunges, skater jumps, resisted shuffle ladders, etc. We train the muscles in multiple planes because most sports are played in multiple planes.

Fair enough. Whatever works for you. I'm just saying that straight-line speed will give the greatest bang for your buck in terms of training because it will have the largest CNS impact.

To prove my point... a 10s 100metre runner will absolutely destroy an 11s 100 metre runner at any agility event you put them in. Its because their CNS fires at a faster rate.

[FastBacker11]

All your stuff seems too gimicky... obviously you are trying to promote your company. Fair enough.

Straight line speed training is general in a sense that you are increasing the efficiency of your central nervous system, increase strength, explosiveness. This transfers nicely over to agility work as any cuts or lateral movements are really just a single leg plyometric to change directions and then you are back to straight ahead speed. I would devote very little time to those agility drills and spend the majority of your time training pure sprints, as these are the most effective means at increasing your speed.

dude jhawk has been around a long time and helped out 100s of guys on this forum. he hasnt ever shoved his company down anyones throat. i know hes trained nfl draft picks and mlb baseball players. id listen to him if i were you.