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Workout to Improve Speed and Agility

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Old
03-03-2012, 09:35 AM
  #1
Marshal Rochambeau
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Workout to Improve Speed and Agility

I've been going to the gym recently and I don't know what work out to concentrate on. If I'm trying to improve my speed and agility(in skating) what should I do?

Thanks in advance,
Redarmynative.

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03-03-2012, 10:12 AM
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ArrogantOwl
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There's always cardio which is really simple. Box Squats for one legged pushes I find are nice. For agility and footwork, you could play soccer, do an agility latter, chopping drills, grape vines etc. For on ice, you could do step-overs, wear some sort of weights. Another big thing is core strength, so working on that could help. Dead lifts are another good all around sport lift.

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03-05-2012, 08:57 AM
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Jarick
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Squats and deadlifts have made me much faster on the ice with better endurance. Agility, I can't help you but the ladder drills sound like a good start.

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03-05-2012, 09:07 AM
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jorbjorb
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squats, deadlifts.

work on cross overs/stepovers for acceleration

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03-05-2012, 10:28 AM
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sanityplease
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This is good advice for young/ undeveloped athletes.

http://jrhockeyrecruit.com/2012/01/t...g-chl-workout/

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03-05-2012, 01:07 PM
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mbowman
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agility ladders, shuttle runs, other footspeed drills. google it, there's tons out there

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03-05-2012, 01:54 PM
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newfr4u
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- for raw strength, do squats and deadlifts.
- for explosive strength, do power cleans, box jumps.
- for developing "quick feet", do explosive sprints, like running a 10-40 yard dashes with limited rest between.

ladders and crossovers are essentially skill work. it's fine, it will help, but not as much as your basic strength/speed work. from training economy standpoint, make sure you hit the top three bullet points, and then do the extra skill work.

if you want to read a more complete program, read the Strength&Speed template from the following guide.

http://www.elitefts.com/ws4sb/WS4SB.pdf

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03-05-2012, 02:25 PM
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johnjm22
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I like to doing drills with skate weights on. When you pull them off, you're legs feel pumped, and your skates feel super light. You'll be flying.

Theses arent' the ones I use, but I've heard a lot of people like them:

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03-05-2012, 04:46 PM
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RoninNYR
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One simple thing i like to do is sprints with a weighted vest and ankle weights.

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03-05-2012, 04:50 PM
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Ozz
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Sled drags will burn ya up.

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