Two Great Exercises to Get Faster
The world of training is filled with techniques, programs, tips, and tricks endless ways to improve. The key is to find a program that works for you and see if these strategies can be integrated to maximize your athletic training and development. Here are two great exercises to help increase your speed that you might not be doing yet.
Kettlebell Rack Squat Levels
Most people include squats in their training, but kettlebell squats can be the missing piece in your program. Learning to control your breathing as your core begins to fatigue can be a powerful way to build strength under pressure.
How to start:
Grab two kettlebells and place them in the rack position. Complete a full squat go all the way down, then come up only halfway, return to the bottom, and finally rise all the way up. That’s one rep. Complete 3 sets of 10 reps. It’s a new exercise you’ll learn to both love and hate.
Box Jump Transitions
Box jumps are a favorite for many athletes. This variation adds a new layer. The goal is to accelerate, decelerate, transition, and then accelerate again mimicking the demands of real athletic movement. Adapting to weight shifts and directional changes is a critical skill, and this exercise builds it.
Bring it together:
These two exercises are excellent substitutes for traditional box jumps or squats. If you’re working in a 4-week training cycle, try adding these in during week three as a small change-up, and see how your body responds in week four.
Written by:
Kirill Vaks
BA, CSCS
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Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
