Increase your speed and agility

Increases speed and agility: the keys for optimal performance

In the world of sport and fitness, speed and agility are not only assets; They are often decisive for success. Whether you are a professional athlete or a fitness enthusiast, improve these skills can transform your performance and help you significantly achieve your goals.

In this article, we explore effective strategies in depth to increase speed and agility, approaching the myths and realities that surround these skills.

1. Understand the speed and agility

Vitasses : The speed refers to the ability of an individual to move quickly at a short distance. It is often measured when it takes to travel a certain distance. The speed is influenced by several factors, including muscle strength, the racing technique and general physical conditions.

Agility : Agility is the ability to change direction quickly keeping balance and control. It is crucial in many sports, including football, basketball and tennis. Unlike speed, which is linear, agility involves lateral movements and rhythmic changes, which require exceptional coordination and reactivity.

2. Specific training

To improve speed and agility, it is essential to adopt a structured and specific training approach.

Here are some proven methods:

• Sprint : Incorporate sprints from 20 to 50 meters in the routine. These exercises help to develop muscle energy and explosiveness. Opt for the uphill sprints for further challenge or integrate the sprints inside to work on your resistance.

• Plush exercises : Jumps, saved slots and spheres are excellent means to improve your strength and explosiveness. Plushy allows you to develop rapid force, essential for explosive movements.

• Agility exercises : Uses agility stairs, cones or hedges to practice quick changes of direction. Exercises such as «T-Drill», «Shuttle Run» or «Cone Drill» are particularly effective in improving your ability to quickly change direction.

• Resistence : Uses streaks of resistance or a weighted jacket to add a load to speed exercises. This strengthens the muscles while getting used to rapid movements.

3. Muscle strengthening

A strong body is a quick body. They integrate muscle construction exercises in your training program:

• Squats and cracks : These movements affect the muscles of the legs, thus improving your power and stability. Remember to vary between conventional squats, skipped squats and side cracks to work on different muscle groups.

• Basic exercises : A solid trunk supports your movements and improves balance. Exercises such as axes, surveys on the legs and Russian rotations are ideal. Do not forget to include rotation movements, which are essential for many sports.

• Bodybuilding : Add exercises such as lifting it from the earth and developed to strengthen the entire body. These compound exercises will help you develop the strength necessary for explosive movements.

4. Flexibility and mobility

Flexibility plays a crucial role in the prevention of injuries and improving performance. The flexible muscles allow a better breadth of the movement, essential for optimal speed and agility.

• Dynamic extension : Before training, opt for dynamic stretching to prepare the muscles. Movements such as the balances of the legs and the circles of the arm are excellent to increase blood circulation.

• Yoga or Pilates : These practices improve flexibility, the strength of the trunk and balance, thus contributing to your agility. In addition, they promote concentration and breathing, important elements for sports performance.

• Joint mobility : Integrating mobility exercises for hips, ankles and shoulders, because good joint mobility is essential to perform quick and precise movements.

5. Nutrition and recovery

Remember that your diet and your recovery are as important as training itself.

• Hydration : Remains well hydrated to optimize performance. Even the dehydration of light can adversely affect speed and agility. Make sure to drink water during the day and consider electrolytic drinks during intense training sessions.