Acceleration training has been gaining a lot of creditability in the past couple of years. Acceleration training can be a great tool for gaining speed and quickness especially when it is incorporated into a speed and agility training program. There are many ways to perform acceleration training drills or exercises.
Treadmill
One exercise is to use a treadmill. Yes, a treadmill can be a great way to simulate acceleration training and incorporate it into a speed and agility training program. The best way to perform this acceleration training on a treadmill is to start out by walking fast and every two minutes turn the treadmill to the fastest mode you can run for 20 seconds. Slow back down to a fast walk and repeat. If this is part of a complete speed and agility training program then only do about 10 sprints. If this is the only type of training the athlete is doing the athlete should perform about 25 sprints. Do these 3 times a week.
Bungee cord
Another acceleration drill that can be performed is by using a bungee cord. This takes two participants. The trainer should simply wrap the bungee cord around the athlete pull it as tight as possible while the athlete stays in place. When the bungee is as tight as possible the athlete should start the sprint towards the trainer holding the cord. Once the athlete gets even with the trainer the trainer should drop the bungee. This exercise actually pulls the athlete faster than the athlete can normally run. A bungee that can stretch at least 10 yards should be used. Do these 3 times a week.
Running downhill
A third exercise which requires no money, simply run downhill. Running downhill safely and fast as possible will make the athlete run faster than they normally could. Another great thing about using a hill is that you can run uphill for resistance training and then run downhill for acceleration training. If this type of training is incorporated into speed and agility training program, do 10 sprints downhill of about 25 yards. If this the only type of speed training the athlete is doing, perform at least 25 sprints 3 times a week.
Speed Agility and Quickness Training Certification
Achieving Speed Agility and Quickness (SAQ) is not easy therefore; you should take proper training to complete your goal. There are many programs available nowadays but I prefer online courses because they are more accessible and easy to follow but it is tough to find any authentic and professional trainer provider. I found NESTA certified who offers sports and fitness training programs with certificates. They also offer Speed Agility and Quickness Training Program for Athletes, which is 100% online with ongoing support. Course contents are up-to-date and specially designed to follow your career in your domain of fitness and sports training. These certifications are equally beneficial no matter you are a beginner or advanced-level athlete.
Believe You can Be a faster Athlete with Speed and Agility Training
Speed and agility training has many components that will make an athlete faster. One is weight lifting to develop quick twitch fibres. Weight lifting is tricky because it can actually make you slower if done incorrectly. If you perform your weightlifting exercise at a slow methodical pace, you are actually developing slow-twitch fibres which will make you a slower athlete. All Weight lifting exercises should be done with a quick motion and solid technique. Another way to become faster is by nutrition and diet. As an athlete that would like to be fast and quick, you should be lean and strong.
Resistance training
Resistance training is also a great way to develop more speed and quickness. Resistance running has a basic concept, perform a resistance running training drills and your muscles will get used the extra resistance, so when you take away the resistance your muscles will run faster because they are no longer being held back. Resistance running requires knowledge and a specific program to see great results. Acceleration training is also a great training method to become faster and quicker. Acceleration training actually makes you run faster than you normally can. Which in turn creates fast-twitch muscles and makes the brain think you can run faster than you thought you could. Examples of acceleration training are a bungee cord pulling you forward as you sprint. You are sprinting faster than you could. Sprint as fast as possible on a treadmill. Your legs are actually moving faster than they could on the ground.
A core and hip training program will also develop speed and quickness for any athlete. These two muscle groups are neglected in many speed and agility training programs, but they should always be included when trying to increase your speed and agility. Every movement that has to do with running and agility involves your core and hips. So developing these muscle groups the proper way will help you increase your speed and agility.
To summarize any athlete can perform any one of these types of programs and become faster. The athlete that incorporates all of these into one complete Speed Agility and Quickness Training program is the athlete that will see the greatest results.