Functional Training for Speed and Agility
September 28, 2012 by admin
Filed under Strength Workouts
Article by Mark Wine CSCS ; NASM PT, CES, PES
Functional Training for Speed and Agility – Health – Fitness
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Speed is one of the most highly sought after goals of an athletic performance training regimen. However, speed is one of the hardest traits to acquire, unless it comes natural. Before undergoing speed and agility training it is important to have an understanding of certain characteristics that go hand in hand with speed and agility. Training and activating the stretch shortening cycle is the hidden gym when training for Speed & Agility performance.
The stretch-shortening cycle (SSC) is highly active when utilizing plyometric exercises. “Plyometric exercise is a quick powerful movement using a prestretch, or countermovement, that involves the SSC. The purpose of plyometrics are to increase power of subsequent movements by using both the natural elastic components of muscle and tendon and the stretch reflex” [2 – pg.414]. The SSC utilizes tendons and ligaments in a spring like action, therefore limiting the amount of ground reaction force (GRF). The GRF is the amount of time your limbs stay on the ground during sprints and/or running. Faster athletes have more power in their lower body musculature and therefore have less GRF during sprints.
How do you train the SSC? Training for the SSC requires specific plyometric training (i.e. box jumps, hurdles, jumping, etc…). However, not all plyometrics training are created equal. Utilize mini hurdles or a plyometric that utilizes bouncing (springing) as a technique to the exercise are more efficient. For example, try this workout combination:1. Perform Back Squats for 3 sets of 8 repetitions with a moderate to heavy load (weight)
– Superset (perform right after) the back squats with a bouncing (SSC) plyometric, such as 2-1 jumps, mini hurdle jump over, or repetitive box jumps utilizing limited GRF.
Performing back squats will breakdown leg musculature, which will result in strength and power gains. Leg musculature will in turn be capable of generating more power for greater speed and agility. Following this complex exercise with a SSC plyometric will further generate power adaptations. Due to the nature of the countermovement plyometric, if performed properly, you will activate tendons and ligaments as springs and not exhaust leg musculature like a full squat jump. The combination of strength and power lifting with a SSC plyometric will create an environment similar to that of real time competition requiring repeated bouts of high reaction forces that are similar to sprinting and sports.
Bilateral (two leg) hurdle jumps, or bilateral repetitive box jumps, are shown to utilize higher forces than other traditional jumping exercises (including regular box jumps). Sprinting and Agility require high forces when contacting the ground, SSC plyometrics require comparable forces. Therefore, it is theorized that creating a training environment with similar forces is highly sought after. “Bilateral jumps over hurdles are an excellent exercise to stimulate contact time and reaction forces because the values are similar or even superior than traditional resistance exercises such as squats, hang cleans, and loaded jumps” [3].
Bilateral jumps activating the SSC are preferable due to the shorter contact time and higher forces of the jump. However, do not neglect to utilize unilateral or alternating jumps. Running requires alternating unilateral jumps, utilizing the SSC, over and over again. Therefore, the athlete with the greatest amount of power and ability to spring from step to step will be faster, quicker, and more agile. When incorporating unilateral and/or alternating unilateral jumps into a plyometric regimen, it might be advantageous to seek plyometrics that allow less contact time. Examples include mini hurdles, mini cones and repetitive low box jumps.
It is important to note that bilateral jumps do not perfectly replicate real time competition contact times; neither do unilateral jumps. However, utilizing both bilateral and alternating unilateral repetitive jumps, which activate the SSC, creates an environment similar to that of sprinting / competition in terms of ground contact time and rate of force development (RFD).
Listed are some of the most effective plyometric exercises that activate the SSC:
– Repetitive Box Jumps (bilateral and unilateral) – spring up and down keeping a dorsi flexed position in your feet and a slight knee bend; the less time you spend on the ground the betterwww.functionalmusclefitness.com
– 2-1 Box Jumps – just like repetitive box jumps, keep your feet in a dorsi flexed position and a slight knee bend to allow for greater spring (less contact time)
– Mini Hurdle Jump Over – utilize both unilateral and bilateral; when performing unilateral, it might be advantageous to use the smallest hurdle, maybe even short cones.
– Unilateral Side-to-Side Short Box Jump Over – this plyometric is highly advanced, therefore, novice athletes who have not been engaged in athletic performance training should start with bilateral jumps. Once they have shown the ability to perform bilateral repetitive box jumps then they can perform bilateral side-to-side short box jump over.
(Check out http://www.functionalmusclefitness.com “exercise of the week” to see these exercises in action, plus more)
Sources1. Training Specificity of Hurdle vs. Countermovement Jump Trainingby, Dario F. Cappa and David G. BehmJournal of Strength and Conditioning Research©2011 National Strength and Conditioning AssociationVolume 25, Number 10, October 20112. The Essentials of Strength Training and Conditioning (3rd edition).By, National Strength and Conditioning AssociationEditors: Thomas R. Baechle and Roger W. Earle©2008, 2000, 19943. Optimal loading for maximal power output during lower-body resistance exercisesCormie, P, McCaulley, GO, Triplett, NT, and Mcbride, JM.Medical Science Sports Exercise 39: 340-349, 2007
About the Author
Strength Coach Mark Wine is quickly gaining a reputation as one of the best trainers in the country for his work with NFL Players, high school and middle school athletes, as well as Olympic hopefuls. With his new athletic performance training center Functional Muscle Fitness he hopes to redefine sports performance / gym training.
For custom workouts, exercise videos and more check out http://functionalmusclefitness.com/
or check us out on Facebook http://facebook.com/Functionalmusclefitness/
Functional Muscle Fitness LLC1091 Shary CircleConcord, Ca 94518(925) 689-3631
Use and distribution of this article is subject to our Publisher Guidelines
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Mark Wine CSCS ; NASM PT, CES, PES
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Strength Coach Mark Wine is quickly gaining a reputation as one of the best trainers in the country for his work with NFL Players, high school and middle school athletes, as well as Olympic hopefuls. With his new athletic performance training center Functional Muscle Fitness he hopes to redefine sports performance / gym training.
For custom workouts, exercise videos and more check out http://functionalmusclefitness.com/
or check us out on Facebook http://facebook.com/Functionalmusclefitness/
Functional Muscle Fitness LLC1091 Shary CircleConcord, Ca 94518(925) 689-3631
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
More Speed And Strength Workouts Articles
Agility and Speed Training Equipment
June 21, 2012 by admin
Filed under Endurance Training
Article by Shekhar Bhalla
Agility and Speed Training Equipment – Sports – Track and Field
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BHALLA INTERNATIONAL is one of the oldest and largest Sports Equipment Manufacturing Industry in India, which is indulged in manufacturing of Sports Equipment in India since 1957. The company promotes & sells its product under the brand name Vinex. Since inception Bhalla International has focused on adapting the best manufacturing techniques available to produce the highest quality products with the lowest possible price. This can be evidenced from the No.1 Award given to company continuously since last 4 years for the highest exports of Athletics equipment, for the promotion of Indian brand.
We manufacture the largest range of Sports equipment that accounts to more than 950+ products only under one facility with the widest range of machining and tools facilities that facilitates us to produce not only traditional & non-traditional sports equipment but to innovate and produce non-sports equipment.
We have 63+ IAAF and 100+ EN 71 certifications on a varied range of our Athletics & Sports equipment, which proves our ability to produce superior quality products. We offer the products with wide selection of products suiting different market segments right from Track & Field Equipment, Athletics Equipment, Agility Training or Speed Training Equipment (Agility Hurdle, Agility Ladders, Slalom Poles, Speed Reaction Hoops, Resistance Training Belts etc.), Football Equipment, Soccer Accessories, Soccer Training Equipment, Basketball Equipment, Boxing Equipment, Playground Equipment, Rhythmic Gymnastics Equipment, Table Tennis Table Equipment and Accessories, Tents and Tunnels, Fitness Equipment, Beach Toys Accessories, Primary Sports Equipment, Physical Training Equipment and much more. We also customize and develop products as per customer requirement.
At BHALLA INTERNATIONAL, we design our products with a strong emphasis on safety, innovation, quality and durability. All of our products are designed to provide you with years of top quality performance. We are highly dedicated to the supply of Sports Equipment and Services to our clients with the best prices by maintaining cost effectiveness through efficient business procedures.
To know more details about us, please feel free to visit our corporate website www.vinex.com or call us at 91-121-2441111
About the Author
We are a leading manufacturer and supplier of Sporting Goods and Athletics Equipment in Meerut India. We are also selling sporting goods online on http://www.vinexshop.com.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
Shekhar Bhalla
Article Directory
About
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GoArticles.com © 2012, All Rights Reserved.
We are a leading manufacturer and supplier of Sporting Goods and Athletics Equipment in Meerut India. We are also selling sporting goods online on http://www.vinexshop.com.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
Agility and Speed Training Equipment
December 17, 2011 by admin
Filed under Endurance Training
Article by Shekhar Bhalla
Agility Training Equipment are the best tool that helps an athlete to improve ability to change direction, brake suddenly and perform sport-specific skills effectively with speed. Our speed training equipment is more suitable for improving your sport-specific skills. We are world’s premier manufacturer and supplier of quality agility and speed training equipment. We are trusted and reliable professionals in the field of sports equipment manufacturing. We take ownership of each and every part of the equipment we provide and our customers can trust that we only sell the highest quality product. Our high standards control the process from start to finish.
BHALLA INTERNATIONAL is a foremost name in the sports equipments and carrying out business since 1957 under the brand name VINEX. The company has carved out a leading status in manufacturing Speed Training Equipment, Agility Equipment, Track & Field Equipment, Landing Areas, Soccer Accessories / Training equipment, Primary Sport / Educational, Rhythmic Gymnastics, Mini Sports, Basket Ball Equipment and many other sports equipment. The company carries more than 850+ products in total 2500+ variants. IAAF, EN 71 certifications on our diverse range of Track & Field products exhibit superior quality and performance of products we manufacture. Our sports equipments are being used in a good range of International and National Sports Championships across the globe. We have been honoured and Awarded as Number – 1 Exporter of Athletics Equipment from India by SGEPC (Sports Goods Export Promotion Council of India)
BHALLA INTERNATIONAL now takes pride in its long experience in the sports segment and comprises an enormous half decade of experience. The company has achieved the landmark figure of 53 years in the sport segment in 2010. On the basis of our ability for taking giant strides in technology and innovation, we have attained the position of a leader in the global Sports Industry. The deep penetration of our sporting equipments in various national and international markets makes us a force to be relied upon
Bhalla International keeps a close look on the changing market trends and manufactures sporting equipments accordingly. All the equipments are manufactured to suit the different games according to the specifications, and this has been the cause of our relentless growth. Coming up with the products with innovative designs has placed us among the industry leaders and we are striving hard to maintain our status of being the leader.
To know more details about us, please feel free to visit our corporate website www.speedagilityladder.com or call us at 91-121-2441111
We are a leading manufacturer and supplier of Sporting Goods and Athletics Equipment in Meerut India. We are also selling sporting goods online on http://www.vinexshop.com.
Find More Speed Training Equipment Articles
Agility And Speed Training Equipment
December 2, 2011 by admin
Filed under Speed Workouts
Agility Training Equipment are the best tool that helps an athlete to improve ability to change direction, brake suddenly and perform sport-specific skills effectively with speed. Our speed training equipment is more suitable for improving your sport-specific skills. We are world’s premier manufacturer and supplier of quality agility and speed training equipment. We are trusted and reliable professionals in the field of sports equipment manufacturing. We take ownership of each and every part of the equipment we provide and our customers can trust that we only sell the highest quality product. Our high standards control the process from start to finish.
BHALLA INTERNATIONAL is a foremost name in the sports equipments and carrying out business since 1957 under the brand name VINEX. The company has carved out a leading status in manufacturing Speed Training Equipment, Agility Equipment, Track & Field Equipment, Landing Areas, Soccer Accessories / Training equipment, Primary Sport / Educational, Rhythmic Gymnastics, Mini Sports, Basket Ball Equipment and many other sports equipment. The company carries more than 850+ products in total 2500+ variants. IAAF, EN 71 certifications on our diverse range of Track & Field products exhibit superior quality and performance of products we manufacture. Our sports equipments are being used in a good range of International and National Sports Championships across the globe. We have been honoured and Awarded as Number – 1 Exporter of Athletics Equipment from India by SGEPC (Sports Goods Export Promotion Council of India)
BHALLA INTERNATIONAL now takes pride in its long experience in the sports segment and comprises an enormous half decade of experience. The company has achieved the landmark figure of 53 years in the sport segment in 2010. On the basis of our ability for taking giant strides in technology and innovation, we have attained the position of a leader in the global Sports Industry. The deep penetration of our sporting equipments in various national and international markets makes us a force to be relied upon
Bhalla International keeps a close look on the changing market trends and manufactures sporting equipments accordingly. All the equipments are manufactured to suit the different games according to the specifications, and this has been the cause of our relentless growth. Coming up with the products with innovative designs has placed us among the industry leaders and we are striving hard to maintain our status of being the leader.
To know more details about us, please feel free to visit our corporate website
www. speedagilityladder.com or call us at 91-121-2441111
We are a leading manufacturer and supplier of Sporting Goods and Athletics Equipment in Meerut India. We are also selling sporting goods online on www.vinexshop.com.
fitnessequipmentnc.net-Run Rocket Sprint Trainer, Speed Training Equipment, Sprint Trainers. Self retracting, stationary. Does not jerk you back. No sled to pull. Easy to use indoors or outdoors. Get better training, speed and agility!
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