Courtesy of-- nbcolympics.com ^Check the website for more videos, photos, updates and etc. Michael Phelps made it a goal early on to win a gold medal at the Olympics.
Filed under "speed And Agility Training" by on Aug 14th, 2010. 25 Comments. 
Speed Reading Secrets! :: Pilot went from 156 to 1168 words per minute
Lots of proof & lots of testimonials! :: Superior Conversions :: Original program has existed since 1997 with 1000s of happy customers. Average speed increase 302%, comprehension increase 12%!
Speed Reading Secrets! :: Pilot went from 156 to 1168 words per minute
Filed under "speed And Agility Training" by on Aug 14th, 2010. Comment.
Make Money at the Speed of Light with Light$peedPC
LightspeedPC is the Premier Product for Increasing the Speed and Performance of a PC with Conversions as low as 1:20! 75% Commission + Bonuses on Every Sale! Check out our Affiliate Program Section: http://www.lightspeedpc.com/affiliates
Make Money at the Speed of Light with Light$peedPC
Filed under "speed And Agility Training" by on Aug 14th, 2010. Comment.
Dominate Flag Football, Pick Up Basketball or Any Other Sport Where You Can Show Off
Even if you don’t play sports on the college or pro level you probably enjoy playing pick up basketball, flag football, or softball. (Especially if there's a keg involved!)
Sure, competing is fun. But it's even more fun when you're dominating, getting some respect from your friends, and a few extra looks from random hot women who happen to be watching.
Being a presence on the court or field takes some work though. First, of course is skill. But what I want to focus on is the oft-neglected aspect of sports: physical condition. You don’t have to train four hours a day to get in great shape. Add some of these exercises and drills into your training sessions and you will start seeing some significant improvements in your sports performance. First, though, a few descriptions.
Injury Prevention
Strength
Explosiveness
Reactivity:
Conditioning
Sample Program:
Day 1 – Lower Body
Dynamic Warm Up: overhead squat, leg swings, static lunges, wall slides, inchworm, fire hydrant circles, groiners, planks/side planks
Explosiveness, reactivity:
Single Leg Lateral Box Jump 3 x 8/each side
Power Skipping 3 x 25 yards
10 yard accelerations 5 sets (1 minute break)
Strength:
A. Box Squats 4 sets x 6 reps
B. DB Reverse Lunge 4 sets x 8/each side
C1. Single Leg Romanian Deadlift 3 sets x 8 reps
C2. Back Extension 3 sets x 10 reps
C3. Ab Circuit (sprinter sit ups, v-ups, toe touches, thrusters) 3 sets x 10 reps/each
Conditioning:
1. 10 mountain climbers into 20 yard shuttle sprint (10 yards down and back) x 8 sets (30
seconds rest between sets)
2. 4 squat thrusts into 15 yard sprint x 6 sets (45 seconds rest in between sets)
3. 60 yard shuttle (4 x 15 yards down/back) x 4 sets (45 seconds rest between sets)
Conditioning: Choose an exercise (ex: running, lateral slides in defensive stance, jump rope, squat thrusts) and start of with 30 seconds of work followed by 60 seconds of rest. As you get more conditioned cut down the rest time. Start of by doing this for 15 minutes.
Day 2 – Upper Body
Dynamic Warm Up: overhead squat, leg swings, static lunges, wall slides, inchworm, scapular push ups, planks/side planks, sleeper stretch
Explosiveness, reactivity:
Reflexive Ankle Jumps 4 x 30 jumps
Rhythmic Squat Jumps 3 x 10 jumps
Strength:
A. Incline Close Grip Bench Press 4 sets x 6 reps
B1. Neutral Grip DB Bench Press 3 sets x 8 reps
B2. 1 Arm Bent Over Row 4 sets x 10 reps
C1. Rear Delt Flyes 3 sets x 12 reps
C2. Push Ups 3 sets x 15 reps
C3. Hanging Leg Raises 3 sets x 12-15 reps
Conditioning: Choose an exercise (ex: running, lateral slides in defensive stance, jump rope, squat thrusts) and start of with 30 seconds of work followed by 60 seconds of rest. As you get more conditioned cut down the rest time. Start of by doing this for 15 minutes.
Day 3 – Full Body Day
Dynamic Warm Up: overhead squat, leg swings, static lunges, wall slides, inchworm, scapular push ups fire hydrant circles, groiners, planks/side planks, sleeper stretch
Explosiveness, reactivity:
5-10-5 drill 5 sets
Tuck Jumps 3 sets x 10 reps
3 Step Vertical Jump 3 sets x 5 reps
Strength:
A. Deadlift Variation (trap bar, conventional, rack pull) 4 sets x 6 reps
B1. Floor Presses 3 sets x 8 reps
B2. Chin Ups 3 sets x 10 reps *
C1. Single Leg Squats (Pistols) 3 sets x 8 reps
C2. EZ Bar Tricep Extensions 3 sets x 12 reps
C3. Reverse Crunches 3 sets x 12 reps
Conditioning: Incorporate the sport of your choice and do drills with incomplete rest periods. For instance, for basketball set up two cones, start dribbling the ball from halfcourt towards the cone and do a cross over move then drive hard to the basket, jog back ton half court and repeat towards the other cone with a different cross over and then a pull up jumper. You should be going hard on the moves and then jogging or walking back to half court. Repeat this for 20 minutes. For football you could have someone throw to you while you are practicing running pass routes. Make sure you are taking incomplete breaks, as that is working on your conditioning. You can have fun with this part of the conditioning and switch it up. This is also a great way to improve skill work for your given sport.
: Very few sports are dominantly aerobic in nature. So why run on the hamster wheel for 30-60 minutes? You should include more anaerobic conditioning which is more specific to the demands of the sport that you like to play. Start including interval running, sprints, body weight circuits and agility circuits at the end of your strength training sessions or on the days following one.
Implementing these tips and exercises will have you one step closer to dominating the sport that you love to play. Don’t forget that the ingredients that needs to be in every program for it to have the best results – hard work and intensity! To make sure you have an idea how to implement the exercises and drills I will outline a sample 3 day a week program, so that you have an easier time getting started. I will give you around 8 weeks and then I expect some emails about how you dunked on someone or got the winning touchdown.
You have to be able to react quickly when you are playing most sports, which could mean changing direction, jumping consecutively to grab a rebound or avoiding a tackle that will have you take a week of sick leave to get you back to your senses. To improve reactivity you should add some lower/moderate impact plyometrics such as: Knees to chest tuck jump, reflexive ankle jumps, power skipping, 3 step jump for height, step up jumps, 4 star jump drill, rhythmic jump squat, lunge jumps. These should be done after the warm up and before you go into your strength training. These jumps will be done anywhere from 5 to 15 reps.: How fast you can go from standing still to jumping or sprinting is how explosive you are. If you want to blow by your defender with that first step then you need to incorporate some of these exercises into your training. Box Jumps, Broad Jumps, Medicine Ball Throws, 10-20 yard Sprints. The focus should be on quality and not quantity, look to start with around 5 sets of 5 reps. Do these exercises before your strength training and make sure that you do a thorough warm up before it.: Single leg training may be the most under utilized form of strength training even though most of the time we play sport we are really on one leg (running, jumping, balancing, etc.) The following exercises will work on single leg strength and also work on your posterior chain (the backside of your body), which is the real engine for sports. Reverse Lunges, Step Ups, Single Leg Squats, Single Leg Romanian Deadlifts, Lateral Lunges. Work these in after your maximal strength lower body exercise and start of by doing 8-12 reps on each leg.: One of the most useful things you can do for injury prevention is incorporating a dynamic warm up which will include foam rolling, mobility and activation drills. When you're really tight in your ankles, hips and upper back, you're just asking for a knee injury and some low back pain. Not only will these exercises help you stay injury free but they will also improve your performance in your training session. Squat to Stand, Leg Swings, Static Lunges, Lateral Lunges, Wall Slides, Scapular Pushups, Inchworms. You should do around 10-12 reps on each of these exercises.
Luka Hocevar is a highly sought after strength and conditioning specialist and RKC instructor based out of Seattle, WA where he trains athletes from high school, college and pro ranks, not to mention regular people that want to perform like them. Luka is owner ofHocevar Performance and the The Body Project gym based in Slovenia Europe where he also played 4 years of professional basketball. You can find his thoughts, tips and training methods at http://www.hocevarperformance.com and you can email him at luka@hocevarperformance.com
Filed under "speed And Agility Training" by on Aug 14th, 2010. Comment.
Conditioning Soccer Drills - Total Soccer Fitness
Soccer was developed in the 19th century in public schools across England. Much of the game play from that time it was developed, to this present day, remains the same. Rules that were followed then are the very same rules adopted in modern soccer today. This popular team sport is composed of very simple rules and nominal requirements. However, it calls for skills involving ball control and the ability to receive a pass or block a ball.
Click Here For Total Soccer Fitness Instant Access Now!
Conditioning soccer drills are programs designed to help soccer players improve on their skills. Soccer drills take shape in different forms and variations in the game. Drills are an integral part of playing soccer. Here are two examples:
Tight space dribbling is a great drill to develop touch and fitness simultaneously. Perform this drill towards the start of a session. Mark out a space about 20x20 yards. For sixty second intervals, have the players express themselves with the ball, by trying turns, faints, and tricks. Instruct them to change direction constantly and randomly. Decrease the size of the area after each sixty second bout and repeat for five to six intervals, with a twenty to thirty second break in between.
The second drill is the step jump. This is a plyometric exercise, and should be completed towards the beginning of the session but only after a thorough warm up. In order to do this, stand beside a cone or soft object to be cleared. Bring your knees up and jump vertically, but also laterally off the ground and over the marker. Land on both feet and jump back in the other direction. Ground contact time should be minimal, and also remember not to dip into a full squat position. Repeat for thirty seconds maximum and a total of three sets.
These conditioning soccer drills will help build your speed, strength, and power specific to the game.
Click Here For Total Soccer Fitness Instant Access Now!
This author writes about Total Soccer Fitness and Soccer Agility Drills.
Filed under "speed And Agility Training" by on Aug 14th, 2010. Comment.
THIS ONE WAS PRETTY RUSHED BECAUSE MY FRIEND IS HERE BUT IT IS STILL GOOD. This is me training my speed and agility for ninja warrior. Speed is one the most essential things to pass ninja warrior first stage. Try doing these for 30 seconds with 10-15 seconds of rest. Do 2 to 4 reps of each. Use this for football, basketball, tennis, and any other sport. Here is the workout: -One Leg Hop -Suicides -The Ickey Shuffle -Speed Skaters -Quick Lateral Feet Times in 8th grade: 100m- 11.78 200- 25.0 4x100 relay- 44.8 Oh yeah i would like to thank Fabian Franco aka BBoy Kidcheese Skripbreaks- Enemy Crush
Filed under "speed And Agility Training" by on Aug 14th, 2010. 25 Comments.
Beat Any Speeding Ticket 1:50
Converts Like Hotcakes 1:50 Beating a speeding tickets has never been easier with this 65 page Guide with all the ticket beating tricks that Traffic Cops Converts Like Hotcakes 1:50
Beat Any Speeding Ticket 1:50
Filed under "speed And Agility Training" by on Aug 14th, 2010. Comment.
Dynamic Wing Chun Training Volume I: Cross Training
This ebook is designed for practitioners of Wing Chun Kung Fu. This book will help you train attributes such as speed, power, and focus. All of the exercises and techniques presented here are designed specifically for Wing Chun Kung Fu.
Dynamic Wing Chun Training Volume I: Cross Training
Filed under "speed And Agility Training" by on Aug 13th, 2010. Comment.
Soccer Agility Drills - Total Soccer Fitness
They say that the ability to start and stop is the key to soccer success. This is because great soccer agility will give you a huge advantage on the field. You will be able to get to the ball faster, stop faster, and accelerate quicker. If you possess phenomenal soccer agility, then you will find yourself one step ahead of the competition all the time. Here are soccer agility drills that can help you out:
Click Here For Total Soccer Fitness Instant Access Now!
Follow the leader is done by first marking out a large area, and pairing up with a team mate. Have your team mate run randomly within the area, while you try to maintain a two yards distance from him at all times. Your team mate should be changing direction and pace constantly, while you try to follow.
The box drill is done by using four cones or markers to mark out a square that is approximately 5x5 yards in size. Place a cone in the center of the square, thus, marking your starting position. Give each corner a number and remember it. Have another person call numbers at random, while you try to sprint to the corner shouted and return to the middle.
Weave in – weave out is done by placing four markers out in a straight line approximately three yards apart. In between each set of markers, place another marker only three yards to the left. Sprint from one marker to the next, bending down to touch each one with your hand. The emphasis should be placed on taking quick side steps, rather than on turning to face the marker and sprinting forward.
Some keys to great soccer agility are eccentric strength, concentric strength, power, coordination, core strength, balance, and reaction time. Base your soccer agility drills around these key principles, and your team will definitely get an advantage in the game.
Click Here For Total Soccer Fitness Instant Access Now!
This author writes about Conditioning Soccer Drills and Total Soccer Fitness.
Filed under "speed And Agility Training" by on Aug 13th, 2010. Comment.
Total Soccer Fitness Review - Complete Guide for Soccer Drills
Soccer is a team sport that is played between two teams of eleven players using a ball. Association football is the most popular football variant worldwide, and is widely considered to be the most popular sport in the world. This sport calls for skills involving ball control, as well as the ability to receive a pass or block a ball. Kicking and dribbling with the feet is the main body function used to play this game
Click Here For Total Soccer Fitness Instant Access Now!
If you want to discover the real secrets to becoming super fit for soccer, then Total Soccer Fitness is the thing for you. This ebook covers topics on aerobic and anaerobic endurance conditioning; strength and explosive power conditioning; speed, agility, and quickness conditioning; flexibility conditioning and stretching for soccer; and warming up and cooling down.
In this ebook, you will find out how endurance conditioning must alter over the course of your season; how to recover quickly after several, successive high intensity sprints; how to use plyometrics safely and effectively to increase your jumping ability; how to exercise in the off or closed season so that you maintain most of your fitness and allow your body to recuperate; how to train for speed with and without the ball; how to guarantee that your sprints are as quick in the final ten minutes of a game as they are in the first ten minutes; and how to develop maximal strength, breathtaking explosive power, and superb strength endurance without one compromising the other.
You will also discover a step-by-step warm up and cool down routine that prepares you physically and mentally for a game; the four phases of a strength training program; the most effective way to prevent long-term injury; powerful drills to develop lightning speed; and the most effective training methods to deal with the debilitating build up of lactic acid.
Total Soccer Fitness holds the key to being a great soccer player.
Click Here For Total Soccer Fitness Instant Access Now!
This author writes about Soccer Agility Drills and Conditioning Soccer Drills.
Filed under "speed And Agility Training" by on Aug 13th, 2010. Comment.
