Speed and Agility Training: The Game Changer in Athletes
Elite-level athletes (football, basketball, baseball, softball, soccer, lacrosse, field hockey, rugby) can quickly read and react to game situations significantly better than novice level players. From a sheer athletic perspective, speed, agility, quickness, and reaction time can separate a good athlete from a great athlete. I will describe a speed and change-of-direction training program that can be done at home with a coach, parent, or experienced athlete. You can access the free program at mishockpt.com blog. Now is the time to start training!
How much does genetics affect my speed and agility?
Many people believe that athletes are born with speed and quickness, with no ability to improve it with training. “You either have it, or you don’t,” so most athletes spend little time on speed and quickness training. Genetics certainly plays a role in the athlete’s ability to run; however, 30-50% improvements can be gained through a scientifically based training program.
The type of muscle fiber an athlete has is the cornerstone of explosive movement. In the past, there were three muscle types described, type I (slow), type IIA (intermediate), and type IIB (fast). Recent research has shown seven muscle fiber types (from slow to fastest): types I, IC, IIC, IIAC, IIA, IIAB, and IIB
The fast-twitch muscle fiber is essential in generating high force and velocity; however, it can only function for a short time period. These include short periods of strength bursts such as those involved in sprints (all sports), jumping, throwing hard, hitting hard, weightlifting, and other athletic power activities. All individuals have and use each muscle fiber type during sports, however, some have a preponderance of one type muscle versus the next.
What muscle groups are used to run fast?
The posterior chain muscles (muscles in the back of the thigh and leg) create triple extension. Triple extension is the forceful extension of the hip (gluteus maximus muscle), knee (hamstring muscles), and ankle (gastroc-soleus muscles) joints. These muscles are the leading accelerators of the body mass forward. This is why proper resistance training can have a dramatic effect on running speed.
What makes up running sprint speed?
There two determinates of running speed, stride frequency (number of times the foot hit the ground), and stride length (distance between running feet). Furthermore, the more one reduces ground contact while running, the higher the speed. Regardless of individual’s height, fast people have long and efficient strides. The ability to pick up the feet and put them down fast with long strides equals speed.
There are several ways that stride length and frequency can be increased in the athlete. First of all, increase strength to bodyweight ratio can increase the force that the athlete can exhibit. Secondly, increasing the hips and legs joint mobility and flexibility can increase stride length. Optimal stride length is 2.3-2.5 times the athlete’s leg length.
Lastly, there is the ability to coordinate the arms and legs while running. This coordination is a skill that can be acquired through understanding and applying proper sprint mechanics.
What is agility?
Agility is the ability to link several fundamental movement skills into a multidirectional movement pattern. In sports, most decisions need to be made in less than 200 milliseconds. The new frontier and athletic development is the ability to create agility in developing athletes.
The two main attributes of successful agility are the change of direction speed and cognitive function. The cognitive component is the ability to read and react to given stimuli. An example would be a basketball player dribbling against a defender. The offensive player reads the body language of the defender (the cognitive function) and makes a dribble move accelerating to the basket (change of direction speed). Another example would be a tennis player who reads his opponent’s body position, the tennis racket angle, the spin of the ball (the cognitive function), and reacts quickly moving to the hit ball (change of direction speed).
The brain and motor system are in a continual state of feed-forward and feed-back neurological loops during performance and can be enhanced with proper training.
We can help!
If pain is limiting you from doing the activities you enjoy, call Mishock Physical Therapy for a Free Phone Consultation (610)327-2600. Email your questions to mishockpt@ comcast.net. Visit our website to learn more about our treatment philosophy, our physical therapy staff, and our 6 convenient locations in Gilbertsville, Skippack, Phoenixville, Barto, Limerick, Pottstown, and Steiner Medical at www. mishockpt.com.
Dr. Mishock is one of only a few clinicians with doctorate level degrees in both physical therapy and chiropractic in the state of Pennsylvania. He has also authored two books; “Fundamental Training Principles: Essential Knowledge for Building the Elite Athlete”, “The Rubber Arm; Using Science to Increase Pitch Control, Improve Velocity, and Prevent Elbow and Shoulder Injury” both can be bought on Amazon.