Goal: Increase ability to change direction quickly, injury prevention
Equipment: None
This week we'll continue our series on agility training. Agility is the ability to move quickly and change directions while maintaining control of the body. To be effective on the beach an athlete will need speed, balance, power and co-ordination. Agility training plays an integral role in developing these attributes.
Our drill this week is the Line Hop. This is an excellent exercise to warm-up the lower body and increase our ability to change directions quickly.
Draw lines, two to three feet long, in the sand to form a + shape.
Facing the net, stand in the lower right corner of the box. It may help to think of this spot as box 1. The box immediately to your left would represent box 2. The box immediately in front of box 2 would represent box 3. The box immediately to the right of box 3 would represent box 4.
Starting in box one perform small, quick hops in a 1-2-3-4 pattern (left, forward, right, back). Repeat this pattern as many times as you can for 15 seconds. Rest for one minute and repeat.
For variety try hopping in different patterns. Some examples would be 1-3-2-4 (diagonal, back, diagonal, back), 1-4-2-3 (forward, diagonal, forward, diagonal), 1-2-4-3 (left, diagonal, right, diagonal).
Perform 2 sets of 2 different patterns.
Advanced athletes can work up to single-leg hops, repeating the pattern for 10 seconds with 30 seconds rest in between sets. Remember to work both legs!
Key points: Think of moving you feet as quickly as possible while staying in control, imagine hot coals underneath your feet! Keep your hips square and land as softly as possible.
See you on the beach!
Eric Hand, MA CSCS
Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness
Fast Twitch Fitness
"We're all athletes. Some of us are just farther along in our training."
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