Drills for Skills - Speed, Agility, Quickness; W Drill

[gregorymwishart]

like to see bouncing souls fans and good drill

[blongsta5]

His hips look a little high, don't ya think?

[allstarsportsacademy]

@blongsta5 No, actually they don't. Hip height will always be relevant to body size and height.

Artificially lowering the hips to meet an imposed coaching demand will always reduce the body's ability to reduce and produce force during direction changes.

Always pay close attention to where an athlete's center of gravity is relative to his directionality and angle of force production and you'll get a better read on where hips, knees and shoulders should be during any given movement pattern

Cheers!

[allstarsportsacademy]

@TheBulldogscoach Hi Coach. Thanks for your input. The "Nose over Toes" concept for backpedaling is a nice concept in a controlled training environment, but doesn't always translate to the real world. Using the band allows us to show proper acceleration positioning in both directions in an advanced athlete. Teaching efficient backpedal acceleration is necessary before external loading tools are applied.

[allstarsportsacademy]

@allstarsportsacademy One of the other football specific problems with the "nose over toes" concept is the issue of cervical extension. As the athlete tries to accommodate the nose-over command, he's artificially extending the cervical spine. This becomes a dangerous condition in sudden stops, direction changes and, of course, hitting and tackling. Your observation is keen, but you may want to think about teaching a tighter backpedal concept. Thanks again, and good luck, Coach!

[ranjithtower]

HIiiiii dis excersie is suitable for tennis

[djangoprodegy]

hey man awseome video, im just wondering is that a resistance band that your using and your professional opinion on whether those bands actually can help make you faster, thanks and keep the vids coming!

[allstarsportsacademy]

@djangoprodegy Yes, we're using a resistance band here. We generally use them only with athletes who 1.) have no to minimal motor pattern distortions within the framework of the drill we're running and 2.) have mastered the movement without resistance.

That being said, resistance tools, when used properly, will help increase explosion and first step speed.

Thanks for the compliment and the great question!

[Frog0Pusher]

THIS VIDEO IS GOOD!

[HappyCabbie20]

Is this a good workout for baseball too?

[allstarsportsacademy]

Sure, Cabbie! Performance in all sports benefits from high levels of multi-directional and multi-planar movement mastery. The W Drill helps develop those athletic skills, when done correctly and consistently as part of a functional integrated sports fitness program. Thanks!

[kevinsoup44]

people also need speed to jump high, im trying to dunk and im almost there , will theese drills help? do u reccomend any exercises?

[allstarsportsacademy]

This drill will help somewhat with vertical leap, due to the reactive nature of direction change training. Other exercises for "hops" would include single leg squatting and multi-directional bodyweight hops and jumps. Sounds simple, but these are pretty universal, and can be done by almost anyone without the need for equipment. Good luck with the dunk effort!

[ballachamp10]

good vid bruh

[allstarsportsacademy]

You're welcome!

[serbianpride90]

can i start with american footbool with the age of 19. was playing basketball for 3 years.

[allstarsportsacademy]

That probably depends on the level of play you'd like to start with. There's lots of opportunities for adults to participate in football, both contact and non-contact. Check your local newspapers and media for organizations. Good Luck!!

[serbianpride90]

thanks...will start tomorow :)

[peterpetersnbg]

@serbianpride90 .. absolutely ..with 19 you can do what ever sport you want.. just got to work hard with focus and determination..and dont give up..dont forget to sleep eat and  relax just as good either though

[wildcatshockey18]

this helps so much for hockey. thanks a bunch man

[allstarsportsacademy]

Good question! We generally want 2-3 reps at about 60% speed, with about 15-30 secs rest as a warm up, then 2-3 reps at 100% speed with longer rest periods. You can repeat the top end speed sets, or have multiple athletes take turns. Their wait time is rest time! Have fun!

[pflickgoal]

will be trying this tonight in my training session - we just do numbers around the clock with bungee held from 3 and 9 oclock positions it lasts longer than this so it is probably a bit harder but this looks good.

How many reps and sets for top end athletes?

[Sylverguy]

this sure helps for football!

thx

[Druedrengenftw]

Do you need that thing around stormach or why does he have it on?

[allstarsportsacademy]

Sure. The resistance tube is a more advanced way to do this drill. Try it with no resistance first to master the technique, then you can try other variables.

[xZeroSaviorx]

can we do it without the rope thing?

[solimarra]

hi, what's the name of that elastic band and where can i buy it? good vid. thanks.

[eddymarch242009]

can we use a weighted vest instead of the rope

[allstarsportsacademy]

Sure. The elastic resistance simply produces a multi-directional resistance variable. A vest will produce a higher core load. Give it a try!

[jetlifari]

cool!

[wavaellis]

looking at this video, I am confident that it will be useful in our soccer training sessions

[allstarsportsacademy]

Thanks! Have fun with it!

[lakayna]

something new, great job coach

[allstarsportsacademy]

Thanks...we work hard to help our athletes!

[allstarsportsacademy]

Thanks...the medicine ball certainly adds a little variety. For basketball, you can add the dribble, for lacrosse - stickhandling, for hockey, stick and ball. The possibilities are many!

[carlitos465]

we use this too and sometines we ad a medecine ball.. its a very nice excercise

[B1GGH1TT]

We Use This At Football Practice