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Training for speed can be applicable for any sport, from basketball to cross country running. Many of the exercises that are used to enhance speed and agility, work through a combination of raising mental focus, but also training the body to register stimulus more quickly in order to react. While some speed drills can feel like an endurance push as well, they are truly enhancing muscle memory in a way that allows synaptic messages to be processed more swiftly.
One of the biggest points for any effective speed training is to reinforce the need to shift from one action to another with grace and balance. In this way, the combination of repetition and reaction supports both the body and the mind to push through burnout and still stay focused.
Speed Training Basics
Fast feet is one of the classic speed training moves, and becomes even more effective when a jump switch is added. Although the main focus is on stepping quickly on the spot, the action generates a strong anaerobic reaction in the leg muscles. Further strength activities like squats and tuck jumps can improve performance in this arena, since better muscle tone means faster firing within the muscle fibers.
The addition of the jump switch to the fast feet move helps to get the mental focus in shape. While the body is being conditioned to react to changes in direction, the mind is building fortitude by being able to react to the cues for the switch. Even the strongest athletes cannot gain true speed and agility if the mind is not on board to stay focused.
Suicides are another ideal strength and agility practice, which can further benefit from the addition of mental focus. As a basic drill, this helps with quick feet, lateral changes, and jump starts. When this drill is enhanced to change the length of the run or the stance for the run, it also engages the mind to get the full body benefit that leads to better speed and agility.
For the best training results, suicides should be cued to randomly vary from a crouch to a full out sprint, and with distances that can range from the length of a room to a half field. If people are training by themselves, they can set timers to switch up the changes and thus gain the benefit of physical fortitude and mental awareness.