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3. Training for Speed, Agility, and Quickness DESCRIPTION 9 minutes ago - COPY LINK TO DOWNLOAD : https://maulkilasjia.blogspot.com/?read=1450468705 | PDF/READ Training for Speed, Agility, and Quickness | Includes online access to 64 video clips of the most dynamic exercises discussed in the book! Human Kinetics The Premier Publisher for Sports &Fitness. Online access to video Science-based programs Authoritative advice Remarkable results Training for Speed, Agility, &Quickness Includes exclusive access to video library of drills The top sport and conditioning experts present the best information on testing, techniques, drills, and training programs to maximize athletes’ movement capabilities. The book includes 262 drills and proven assessments for customizing programs and tracking progress. Sample training programs are included for numerous sports. Baseball and Softball Football and Rugby Basketball and Netball Soccer Track and Field Tennis and Badminton Lacrosse Combat Sports Racquetball and Squash Includes proven assessments, 262 drills, and online access to 64 video clips. Speed Falling Starts Purpose To enhance quick leg turnover at the start and teach the proper acceleration lean. Procedure - Stand with the feet together and lean forward until your balance is lost (see figure a and b). - At this point, accelerate at full speed to catch yourself (see figure c). - Run 20 to 30 yards or meters. Agility Ladder Side Step Purpose To develop balance, flexibility, footwork, and peripheral vision. Procedure - Start in a two-point stance. - Sprint laterally through the agility ladder using high knee and good arm action. - Hit the alternating foot in each square of the ladder (see figure a and b). Agility Bag Side Step Purpose To develop flexibility, high knee action, and quick foot action. Procedure - Start in a two-point stance. - Sprint laterally one direction over bags using high knee action. - Start with the leg closest to the bag. - Go over the bags leading with the right foot (see figure), and then lead with the left foot when you reverse directions and go the opposite way. Quickness Focus Mitt Purpose To improve mental processing speed, upper body reaction time to visual stimuli, eye–hand coordination, and total body quickness. Procedure - Stand in the ready position or in a position particular to your sport and a partner stands in front of you (see figure a). - Using a focus mitt, your partner initiates the drill by presenting the mitt as a target to which you are to deliver a predetermined punch or slap (see figure b). - Your attack may mimic sport-specific movements, such as a tennis forehand or football lineman’s hand technique. Variations - Add an additional mitt for complex response decisions. - Throw multiple punches or combinations to specific targets. Perform a step ahead of the competition 'Training for Speed, Agility, and Quickness is a comprehensive resource that will benefit all readers. The recommendations are backed by research and are easily adjusted to the needs of each athlete.' - Boyd Epley, Founder of National Strength and Conditioning Association.

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