Thread: Quickness / First Step

Agility training.

There are a ton of drills that help with first step, but you will be hard-pressed to find a strength training exercise that would directly help with this.

I have clients do lunge starts for acceleration. Get down on one leg (kind og like a lunge except the back knee is touching the floor). Chest up just kneeling on the ground you are going to wait for the go signal to get a strong push off with that front leg and getinto a full sprint for about 5-6 steps. Stop, rest, switch legs.

It is hard to explain I guess.

Do you have any links to agility exercises, and I understand you P-funk, i'll give that a shot on leg day or something.

you could get a membership to sportspecific.com and read all the agility stuff there. Check out Dave Sandler's site strengthpro.com. You may want to get his book, sports power. It is a great book with lots of info and only like 15 or 20 bucks.

Lie face down. On go, pop up as quickly as possible and sprint 10-20 yds.

Do the same, but lie on your back.

Have someone stand 5yds away and drop a tennis ball from above their head. Try to catch it before it bounces.

Do the same, but stand 10 yds away and try to catch it before it bounces the second time.

Google the pro-agility drill, it is great for quickness and change of direction.

There are more but that shuld get you started. Reaction balls are pretty good too and they are only like $10. I got one from perform better and love it, gives a good change to wour workout.

You can also search athletes.com for first step speed and quickness.

face down or in a push up position if you can't get the face down progression first. both are very good.

also, I have people do the kneeling one except the face lateral to the way they want to run. So, if you are kneeing you would then come out of that position and run to one side or the other working on either crossover step or opening up your hip and running.