Quickness Training and Different Workouts to Improve Quickness

Quickness training is different than velocity training and here are a few quickness workouts for you to consider.
Quickness training can really increase the speed and stamina of the players. Quickness of the players could mean the difference between win and loss of a team. It is very important for athletes to possess explosive energy that guarantees success in almost all forms of games. You will be able to gain enough speed or reach your maximum speed if allowed enough time. However, it also matters how fast you are able to move off the starting line upon hearing the gun shot. How long your mind takes to register the stimulant, and make your body respond to it? Quickness training will help you in improving your body response to various stimulants and will surely make a different in your performance.Quickness depends on the reaction time which is largely dependent on your genes. Therefore, there is not much that you can do to change it. However, if you train yourself, then you might bring about a 10 to 20 percent improvement in your reaction time. In order to that, you can opt to consume food items that boast the production of adrenalin. Other than that, you can also go for overspeed training. In this, you will set challenging tasks for yourself that would require speed and reaction time performance better than usually demanded by your sports. By challenging yourself, you will be able to react promptly during the actual events. For example, if you are a batsman, you can set balling machine to throw balls at the speed of 120 miles per hour. By practicing such, you will find it easy to face the pacers, who ball at around 100 miles per hour. Same techniques can be applied to all the other sports.

Quickness training can help you in improving various aspects of your game but you will have to give your one hundred percent. That will also require an exhibit of strength from your side. Therefore, if you are not in shape, it is your time to hit the gym. The training part is hard but manageable. If you are ready to put in some time and effort into it, you will be able to become quicker. Here are some quickness training workouts for you to consider

You would need to work on your legs first. You should be able to develop explosive power in hamstrings and quads. If you are able to make your legs strong, then you will be able to get onto your feet fast. In order to do that, you should go for weightlifting, heavy lunges and heavy squats. If you are only starting, then make it a point to work on your legs twice a week. As your legs get stronger, you should increase the time and effort put into this workout. Bear in mind that it is absolutely essential for you to monitor your progress once you start quickness training.

The next component of the quickness training is cone drills. You should set up a square using these cones with sides measuring 5 meters each. You should keep your centre of gravity low, and work in every direction. Your drills should include running backwards, forward and turning sideways as well. You should do these exercises for at least 10 minutes, three days in a week.

The 40 meter sprint will also be a part of your quickness training. You should be able to get onto your feet quick, and gain your maximum speed as fast as possible. You could start following three postures. You can start on your belly, in the standing position or you can start your sprint like a sprinter. You should do this sprint three times a week and adopt a posture you are most comfortable with. Make it a point to do 10 repetitions on each occasion. Keep a stop watch with you and measure your timing for each sprint. Your timing should be continuously improving till the improvement comes down to milliseconds.

You will not be able to become quick if you lack the core strength. For this, you should focus on your abs. If your core is strong, you will be in a position to control and time your body well. You will find it easy to start and stop and shift directions. In order to get into shape, you should focus on decline sit ups, stability exercises and rotating abs exercises. Try various abs exercises and focus on crunches during your quickness training sessions rather than weight lifting to strengthen your abs.