FitsPro Physique focus on enhancing each individual's speed, quickness, agility, and body control relative to their sport. Linear speed is important, but the ability to change direction is quite possibly more important than flat out speed. We at FitsPro Pyhsiques believe that speed development and enhancement, is a careful balance and combination of strength training, sport training, skill training, and speed and agility training.
Speed and Agility are two major components of sport that need to be trained just like strength, size, and power are developed in the weight room. It is true that no matter what your genetic disposition for speed and agility may be, you can enhance these qualities to some degree with proper training.
Speed Training
Example speed session: Start with a general warm-up to raise body temperature. This could be a bodyweight circuit – squats, push-ups, chin-ups, jumping jacks, burpees etc.
Dynamic stretching to increase mobility- This can involve high knee lifts, bum kicks, walking lunges etc.
Mobility work to increase flexibility- Concentrate on hamstrings, quads and calves as well as the lower back and hips. Sprints- 2x10m, 2x20m, 2x30m, 2x40m, 2x50m – full recovery between each one. Start these from a variety of starting positions minimum – standing, lying down, mountain climber start, facing backwards, crouching etc.
Flying Sprints- these involve a 30m build up then max effort for 1x20m, 1x25m, 1x30m – full recovery after each sprint.
General cool down
Agility Training
The three most basic agility drill consists of the ‘T’, ‘Box’ and ‘W’ drill. All of which involve acceleration and deceleration as well as changing direction. These are a starting point for agility training.