Speed Training With No Equipment - 2 Speed Drills the Athlete Can Implement to Get Fast!

Speed is a necessary element for today's competing athlete. As a strength and conditioning specialist I have trained athletes as young as 8 years of age and as old as 57! One thing that people have in common is that they don't always want, need, or have the resources of a fully stocked training center available at their fingertips. Because of this the one thing that they all need is knowledge! I have included 2 drills that you can implement that I have pulled as some of the knowledge of training that I have shared with athletes over the years. Check them out and give them a try!

1. Bounds To Sprints: For obvious reasons the only real thing that you will need for either of these 2 drills will be a flat open space. A field, a running track, or well-groomed park will work just fine. To begin, mark off a distance of about 50 yards. Start at the beginning of the marked off runway. After a proper warm-up you will bound with both feet progressing forward for the first 10 yards of the full 50 yard sprint. Make sure that you jump with good height and that there is no lag in your transition between each bound. Progressively bound forward for the marked 10 yards and then immediately break into a sprint for the remaining 50 yards.

2. Alternating Bounds To Sprints: For this drill once again start at the beginning of the 50 yard marked off runway. Of course, make sure that you are warmed up. This drill is a more advanced variation of the first, so make sure that you are very comfortable with bounding in general before attempting this drill. For the first 10 yards you are going to bound off of each leg while alternating them with each bound. These bounds are basically more intense plyometrics that will transition you into the full sprint. After you progress the first 10 yards then break into a full speed sprint for the remaining distance. Both of these drills are great speed drills for you to perform, especially if you want to be resourceful. Practice and watch your explosive velocity develop!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells, Speed, and the Baseball Player - 2 Major Speed Building Drills For the Baseball Player!

Baseball players not only have to be skillful in hitting, throwing, and catching, but they also have to work on building tremendous athleticism to be the best! Speed is a MUST when it comes down to an athlete being dominant in his or her sport. I have included 2 great kettlebell drills that the baseball player can implement in order to build tremendous speed and leg power! Check it out.

1. The Double-Arm Kettlebell Swing: This is the base lift of kettlebell training. To start this lift you will want to stand on a flat surface with your feet about shoulder width distance apart in length. Next, perform a proper squat and reach down to pick up the bell with both hands. Stand up and allow the bell to hang at your groin. Next, you will want to perform what is known as the hip snap in order to build up momentum in order to efficiently swing the bell back and forth from between your legs all the way up to your chest level.

The hip snap is executed by you consistently and fluently flexing and extending your hips and knees in a continuous motion back and forth. As you do this allow the kettlebell to build momentum and swing in an arc from between your legs up to your chest level. Perform about 30 to 50 of these in a row with a moderately heavy bell and you will see where you can develop tremendous conditioning and leg power for speed!

2. Kettlebell Squat Jumps: Kettlebell training for baseball players is definitely something that is going to take some time to become more commonly accepted. Baseball players, in my experience, tend to have been mislead and falsely educated about the effects of strength training on their game. This particular drill will have an effect alright and it will be a good one! For this drill you will need a set of medium resistance kettlebells of equal weight. Start this lift on an open flat surface.

To begin, simply hold a bell in each hand allowing them to hang down by your sides. Keep your shoulders back and perform a proper squat while holding the bells in each hand. Once you begin in the ascending phase of the squat you will want to forcefully explode up to elevate your feet off of the ground. As you land immediately transition right back into the next jump! Perform up to about 15 or 20 of these in continuous succession to achieve optimal athleticism and conditioning! Your speed will develop quickly with this drill.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!