need to get faster

[dshiznit00]

ok im looking to gain some quickness. What are some good excersises to work on my out of the gate speed. I already do squat but what else would you guys recomend

 

[enigma4dub]

check out ccj's journal:
http://www.elitefitness.com/forum/showthread.php?t=274034

 

[coolcolj]

anyway for the first few steps, powercleans help a lot, paused squats, straight back deadlifts etc .
having a good relative strength and the ability to use it quickly is the key

read Kelly Baggett's site, all his articles and Q&As too
http://www.higher-faster-sports.com
newer Q&A archive
http://www.higher-faster-sports.com/questions.html

 

[mad dipz]

power cleans!

 

[nooob]

reaction drills.

"out of the gate" speed is all about reaction. if you react quicker than the next guy you are going to win.

seeing as out of the gate stuff is only 1 second or less what you need to focus on is reaction type drills.

here are some good reaction drills.

1)lie flat on stomach and have a partner blow a whistle while u sprint a certain distance. usually 10-15 meters.

2) lie flat on stomach and have partner a certain distance from you drop a tennis ball to the ground . you have to catch the ball before it bounces a second time. start at a short distance and increase it as you get better.

3) work on your vertical. stand beneath a bball goal and explode to reach your hand as high above the rim as you can. 3 sets of 10 is good for one workout as you start. add more sets as your vertical will increase pretty fast when first starting. look online for tons of vertical jump exercises.

i guarantee you that doing this drill alone will help more than any weight lifting routine for your quickness and explosiveness.

but in the weight room speed squats work great. make sure the squat is a good 3-5seconds at the bottom and explode up.

also full cleans are very good for explosion.

what sport are you trying to develop this quickness for?

 

[mad dipz]

reaction drills.

"out of the gate" speed is all about reaction. if you react quicker than the next guy you are going to win.

seeing as out of the gate stuff is only 1 second or less what you need to focus on is reaction type drills.

here are some good reaction drills.

1)lie flat on stomach and have a partner blow a whistle while u sprint a certain distance. usually 10-15 meters.

2) lie flat on stomach and have partner a certain distance from you drop a tennis ball to the ground . you have to catch the ball before it bounces a second time. start at a short distance and increase it as you get better.

3) work on your vertical. stand beneath a bball goal and explode to reach your hand as high above the rim as you can. 3 sets of 10 is good for one workout as you start. add more sets as your vertical will increase pretty fast when first starting. look online for tons of vertical jump exercises.

i guarantee you that doing this drill alone will help more than any weight lifting routine for your quickness and explosiveness.

but in the weight room speed squats work great. make sure the squat is a good 3-5seconds at the bottom and explode up.

also full cleans are very good for explosion.

what sport are you trying to develop this quickness for?

while all those are some good points, coaches take care of that for you, so what he needs to focus on IS the weights. Core workouts only, especially power cleans as a top priority as it deals mainly with explosiveness and will increase your vertical greatly. Jumping up and down for 3 sets of 10 won't get you very far IMO if you're not coupling it with weighted core workouts.

 

[dshiznit00]

I play semi pro paintball so its the off the break speed im looking to pick up. I do deadlift and squats now. I can add the cleans and the vertical jumps. Its pretty much all the old stuff from football I use to do

 

[mad dipz]

I play semi pro paintball so its the off the break speed im looking to pick up. I do deadlift and squats now. I can add the cleans and the vertical jumps. Its pretty much all the old stuff from football I use to do

hmm that's interestingly different. I was under the impression that you were an OL or DE/T lol. Awareness has more of an impact on this sport, but nonetheless, you'll have to be powerful and fast to get to the certain areas you need to get to.

well in that case since there's really no physical contact, then nooob would be right in using reaction drills for the type of sport you're doing. Just stick with Power Cleans, Squats and deadlifts, and get a team member to help you with those reaction skills--perhaps get your whole team involved in them.

 

[dshiznit00]

well I had an offer to do the semi pro football thing but am more into the paintball so ill just stick with what ive been doing and bring some of these new things into it. Thanks for the help

 

[SpyWizard]

well I had an offer to do the semi pro football thing but am more into the paintball so ill just stick with what ive been doing and bring some of these new things into it. Thanks for the help

me too.. but they don't pay anything and forget about a walk on with a pro team, i'm too old..

so the wife has a point.... how much $$$ will it cost me if i don't work, or can't walk for 3-6 months..

so rugby is another choice.. more violent, but less likely to get a knee injury.. head injury yes.. but not the knees..