Do these drills and you’ll get Faster!!!
Hey Everybody!
In this week’s Blog I am going to give you some examples of the Speed DRILLS that APA use to get our athletes Faster.
I take a lot of time at the front end to make sure that the athlete and coach understand what type of speed quality we are working on. This is because even though the goal is similar- perform the movement as fast and efficiently as possible- the technical model changes in accordance with what type of speed we are working on.
APA Training Method
In this blog we will focus on the first two types of Speed. In the next blog I’ll give you the videos for the other two!!
4S System
- Straight Ahead Speed
- First Step Speed
- Multi-Directional Speed
- Sport-Specific Speed
6 Stages of Progression
- Basic 1– Stationary
- Basic 2– Dynamic
- Basic 3– Combination => Randomisation
- Advanced 1– Intensification (Strength)
- Advanced 2– Intensification (Power)
- Advanced 3– Accumulation (Endurance)
Drills- Straight ahead speed – Acceleration
Skill developer
Basic 1: Stationary- Posture
- Wall drives
- Arm Action
Basic 2: Dynamic
- Falling accelerations
- Power accelerations (Crouch, Half kneeling, Prone)
Main Activity
Basic 3: Add Complexity
- Rolling accelerations- combination
- Catch me if you can- randomisation
Advanced 1: Intensification
- Heavy Sled- Strength overload
Advanced 2: Intensification
- Harness/Parachute- Power overload
Advanced 3: Accumulation
- Repeated accelerations- 2 x (4 x 20m)
Drills- First Step Speed – Starts
Skill developer
Basic 1: Stationary- Posture
- Cone drills
Basic 2: Dynamic
- Starts in any direction on ‘Go’
Main Activity
Basic 3: Add Complexity
- X drill – combination
- X drill: coach or partner cue- randomisation
- Two ball drill- randomisation
Advanced 1: Intensification
- Weighted vest- Strength overload
Advanced 2: Intensification
- Bungee – Power overload
Advanced 3: Accumulation
- Repeated X drill- 30-seconds
Training Systems I Recommend You Check out
- Lee Taft- Complete Speed Training System
- Parisi Speed School
- APA Speed, Agility & Quickness for Sports BIBLE
Also if you’d like to see these drills in real time then come along to the next SAQ for Sports Workshop.
