Speed is valuable at any level of competitive athletics. Improving
your agility and quickness can be done with a few drills and exercises. Sprints
are the best way to improve speed. The
start is the most crucial part of a sprint. To practice your starting position,
you can do wall dives. To do a wall dive, stand in front of the wall in a
two-point stance. Explode into the wall driving your front knee up to the hip
height. Another exercise you can preform is the sled drag. For this exercise
the weight of the sled should be close to your max squat weight. When doing
this drill, be sure to drive your knees up and keep your body weight forward.
Lastly, you should develop the isometric and eccentric hamstring strength by
doing bent-knee hip thrusts on a ball or bench. This exercise will help your
quickness by keeping the knee joints stable as force transports from the hips.
Do these exercises consistently for a couple of weeks and you will see great
improvements in your speed.
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