To complete the first drill the, “Drop And Read Sprints”, athletes will need 4 Speed and Agility Cones, a Reactive Stretch Cord, and a partner. Athletes will attach the Adjustable Belt and place the D Ring at the front of the belt. Place 3 of the Speed and Agility Cones 5-8 feet apart, while placing the final Speed and Agility Cone 15-20 feet behind the middle Speed and Agility Cone already in place. The Reactive Stretch Cord stretches to 20 feet so athletes should work to stay within this range.
Athletes will begin facing their partner at the middle cone and will start the drill by explosively backpedaling to the back Speed and Agility Cone. Once athletes reach the rear cone they will read which way their partner runs and sprint through that cone. Partners must work quickly to get in good position to provide assistance as they pull their partner through the cone, and then drop the Reactive Stretch Cord so as to not pull their partner after they run by. Complete 6-8 resisted repetitions of the drill before removing the Adjustable Belt and performing 2-4 unresisted repetitions of the drill.
To complete the second drill, “Assisted Figure 8”, athletes will need 10-12 Speed and Agility Cones to form two circles with 3-4 feet of separation. Partners will stand 7-8 feet away from where the athlete starts the drill. Athletes will explosively sprint through the circles, around the far circle, back through the circles, and finish by explosively sprinting around and through the final cone. Partners should provide steady assistance and resistance as athletes move through the circles and drop the Reactive Stretch Cord as athletes sprint by them. Perform 6 resisted repetitions, alternating which way the athlete starts, followed by 4 unresisted reps performed in the same alternating manner. Allow 90 seconds to 2 minutes of rest between sets.
For the third drill the,“RSC X Drill”, athletes will need 4 Speed and Agility Cones spaced 6-8 feet apart in a square. Anchors will stand 7-8 feet away from where the athlete begins the drill. Athletes will explosively sprint to the opposite corner of the cone set up, lateral shuffle to the cone to their side, open up their hips and sprint to the opposite corner, and then turn and sprint through the cone directly to the side of them. Perform 8-10 reps alternating the direction the athlete begins the drill. Allow 2 minutes of rest between sets.
To complete the “Vertical Tuck Jumps”, the first jumping portion, athletes will need a Reactive Stretch Cord and a partner. Partners will stand on the Reactive Stretch Cord and slightly extend one of their arms to “guide” the athlete from jumping to far backwards. Athletes will perform 6-8 jumps in which they attempt to drive their knees to their chest with each jump and quickly explode back off the ground with each jump. Complete 3-4 resisted sets followed by 2 unresisted sets. Allow 90 seconds to 2 minutes of rest between sets.
For the final jumping drill the, “Lateral Bounds”, athletes will need 3 Speed and Agility Cones, a Reactive Stretch Cord, and a partner. Athletes will first place 2 of the cones at a challenging distance. Athletes will line up at the same cone as their partner and laterally jump from one cone to the other. As athletes jump they should jump with their outside foot, switch and land on the opposite foot. Athletes will receive resistance as they jump out and assistance as they jump back. Perform 2-4 sets of 8-10 repetitions of the drill. Once athletes have completed the first phase they will add a third cone, at the same distance, and perform the drill with an extra cone. Athletes will work their way down and back through the cone set up, jumping off their outside leg and landing on their opposite foot. Perform 2-4 sets of 6-8 reps before removing the Reactive Stretch Cord and performing both phases of the drill unresisted.
Increase your speed and vertical jumping ability by utilizing the training guides and workouts found at KbandsTraining.com. Athletes will find a multitude of drill and fitness equipment to utilize in individual or team speed and agility sessions.