No matter what sport you play or how hard you train, you can never be too fast. And, when it comes to adding speed, there’s no better time to separate yourself from the pack, literally, than the summer. Putting in the extra work on agility drills and speed workouts now will give you that added burst you need to dominate your upcoming fall sport season. So, let’s get right to it — here are some handy speed training tips that are sure to help you leave your peers in the dust:
1. Perfect Your Technique
Let’s make something clear … before you start doing cool workouts you need to master your technique. Having the proper running form is the essential first step in any speed training regimen. When starting a new drill, take it at a slower pace, focusing closely on proper technique, before taking it up a notch.
2. Add In Some Resistance Training
Incorporating additional resistance, like parachutes, into your speed workouts is the perfect way to gain some speed. Your glutes, quadriceps, hamstrings, and calves will all put in some extra work and your top speed will start to rise.
3. Run For The Hills
Uphill repeats are a great way to improve in a variety of areas. As you push upward, you’ll work all sorts of muscles — from your lower legs to your hip flexors to your back, and the added incline also forces you to use the correct running form.
4. Make Some Time For Plyometrics
Plyometric exercises are all about exerting a maximum amount of force in a short burst of time. Standing long jumps, box jumps, and forward bounds are some of the best ways to upgrade your explosiveness and burst.
5. Fuel Up The Right Way
Proper nutrition and hydration are just as important as any of the steps listed above. Before a speed workout, make sure you have a carbohydrate-rich snack. During the workout, don’t forgot to stay hydrated. And afterwards, rehydrate your body while also consuming a healthy snack within the first 30 minutes. These steps are essential if you want to get the most out of every workout.
6. Don’t Forget To Recover
When you really push yourself, be sure to give yourself an easier workout the next day. When you feel exhausted post-workout, consider getting a good night of sleep. When your body is feeling strained or sore, think about getting a massage or trying yoga. You need to give your body time to build back up and get stronger.
Steven Lo is the Offensive Coordinator, Quarterback Coach, and Director of Strength and Conditioning of the 2019 National Championship football team at St. John Bosco High School. Coach Lo shared with us his top tips for a player’s successful recovery after practices and game days.
NUTRITION is key leading up to any intense training. Carbohydrates provide energy; protein prevents muscle breakdown. You’ll also want to eat after your workout to replace what you lost – protein to repair muscles, carbohydrates and fruits to replace muscle glycogen (which supplies energy for your next workout or competition).
HYDRATION, both during and after competition, replaces fluids. This is vital in order to avoid dehydration and flush waste products out of your system.
MOVEMENT is medicine. After the rough part of the day is over, don’t forget to cool down. And the next day, no matter how sore you feel, you’ll want to get the blood flowing with some easy exercises to help the repair process.
ACTIVE RECOVERY is crucial when it comes to recovering from a tough training session. Start with a dynamic warm up, walking, swimming, or light running. Also include some flexibility work, like yoga.
SLEEP is the only time your body can truly rebuild and recover microtears in muscles so it’s important to get between seven and nine hours of sleep per night.
Find top of the line training gear from all your favorite brands at eastbay.com.
Lacrosse isn’t just a sport, it’s a lifestyle. So, here at Eastbay, we want to provide you with all the necessary tools to grow your game and fuel your passion for the sport that’s sweeping the nation.
This fall, we got a chance to work with and learn from two of the game’s greats – Under Armour’s Pat Young and Taylor Cummings. Young and Cummings aren’t just two of the best lacrosse players in the world, they’re also teachers and ambassadors of the sport. As successful players and coaches, Young and Cummings are the perfect pair to provide the proper guidance and technique for everything LAX.
Check out the three tutorials below and make sure to follow along with Eastbay for more lacrosse tips.
How to Shoot a Lacrosse Ball with Pat Young
How to Scoop a Lacrosse Ball with Taylor Cummings
Lacrosse Agility Drills with Taylor Cummings and Pat Young
I am Jamia Fields, a professional soccer player in the National Women’s Soccer League. I’m excited to share my training schedule with you as well as some tips that have kept me in shape leading up to my seasons over the years. I grew up in an athletic family where you could say training and working out was a part of the culture. Both of my parents played sports in college, which helped instill these values and habits in me at a young age. Very early in our athletic careers, my dad would have my brother (who played football and baseball collegiately and now plays baseball professionally) and me run hills at the park near our home and do push-ups and sit-ups at night. This taught me discipline and how to condition my body to be in top shape whenever I had to perform.
For me, vigorous training began in high school, and continued through college and now professionally. My training schedule usually consists of high-intensity strength and conditioning sessions Monday, Wednesday, and Friday, with lighter cardio sessions on Tuesday and Thursday. The lighter days and my off days (Saturday and Sunday) are essential to be able to give my body time to recover from the harder workouts.
On the strength and conditioning days, I incorporate various legs, arms, hips, and core exercises. There are many exercises you can do but my favorite leg exercises are squats and Romanian Deadlifts (RDL) for the hamstrings. For hips, I use a hip machine or resistance bands, and for arms I love utilizing dumbbells. For speed training, I do hill sprints, treadmill sprints on incline, and resistance band sprints. I also incorporate flat ground sprints and distance running in my weekly regime.
On my lighter cardio days, I enjoy low-impact workouts such as the elliptical or stair master to save my knees and give my body a break from intense pounding.
Lastly, and most importantly, throughout the week I play as much soccer as possible like pick up games or playing with the ball on my own.
I’m happy that I could share my training schedule to hopefully give you some ideas. I encourage everyone, whether you play a sport or not, to work out and take care of your body! A healthy body is essential for great performances as well as a healthy life.
Kettlebells are an essential workout tool today, and are super versatile. They’re easy to use for in-home or gym workouts and can be used to perform anything from normal barbell and dumbbell exercises to kettlebell specific movements.
The kettlebell can help you improve your strength, muscle mass, power, and explosiveness, all while working on your cardio as well. If you are looking for an all-around simple and safe workout, chances are the kettlebell is your best choice.
Below is a guide put together by our friends at Stack.com. It includes six kettlebell warm-ups — two for each range of difficulty. Feel free to start at whichever level feels most comfortable to you.
Start with 10-, 20-, and 30-pound kettlebells for females, and 20-, 30-, and 40-pound kettlebells for males. These circuits should be a general warm-up with a total body focus and they’re ideal before strength training, conditioning, speed training, or plyometrics.
Circuit 1 (perform each exercise for 30 seconds, repeat 2-3 times):
Two-Handed Kettlebell Swings
Circuit 2 (perform each exercise for 30 seconds, repeat 2-3 times):
Two-Handed Kettlebell Swings
One-Legged Hip Hinges (each leg)
Medicine Ball Chest Pass
Start with 15-, 25-, and 35-pound kettlebells for females, and 20-, 35-, and 50-pound kettlebells for males.
Two-Handed Kettlebell Swings
Lunges (kettlebell held overhead, do 30 seconds on each side)
One-Legged Hip Hinges (each leg, bodyweight only)
Heavy Rope Slams
One-Handed Kettlebell Swings (do 30 seconds with each hand)
Start with 20-, 35-, and 50-pound kettlebells for females, and 30-, 45-, and 60-pounders for males.