Training For Speed and Power with Limited Space and/or Equipment

Given that coaches may find themselves with limited space, they can still do drills such as the Pro Agility drill to increase speed in athletes. The Pro Agility drill involves setting out three cones a distance of five yards apart. The athlete should begin in the middle and sprint to the right, then all the way to the left, and finally back to the center. This drill can be made more difficult by changing footwork patterns. Use of squat jumps and hops are good as are medicine ball throws and tosses. Athletes can try power lifting as well in their bid for speed and power.

Key Takeaways:

• When athletes need to train for speed or power, coaches usually think of spaces for speed and equipment for power, but when these are not forthcoming, they just adapt.
• The Pro Agility drill starts with the athlete working with 3 cones that are five yards apart. He works from the middle cone and sprints to the other cones.
• The Pro Agility drill can be made more challenging or made in a way to get the athlete out of the sagittal plane by combining various locomotion patterns.

“With speed, a component that needs to be trained is the ability to change direction to meet the demands for court and field sports.”