11 EXPLOSIVE EXERCISES Athletes Should Do Every Other Day!
Looking to increase your Speed, Agility, Quickness, And Vertical Jump? Then this video is perfect for you! We break down the full workout into two parts (Lateral and Deceleration Phases).
Phase 1: Lateral, this is going to consist of using markers and shuffling laterally to the markers left and right. You will need a partner for some of these drills. However, they are fun to do because you can do them with anybody!
Phase 2: Deceleration, you might be thinking… “How can I increase my speed by slowing down?” Well, the best Athletes have Stop On A Dime Quickness! Russell Westbrook for example! You need to be able to make quick cuts, jukes, etc in games to stand out with Coaches, Scouts, Etc.
There are a few things that you need for this workout. One being a marker of some sort, this can be a cone, shirt, water bottle, etc. The other thing that you will need is some space. You can use a backyard, park, or field.
Here is the full Workout Breakdown:
Lateral Shuffle (Alternates) – 2 Sets | 10-15 Seconds
How To Perform: You will have 4-5 markers (cone, shirt, bottle, etc) lined up about 5 yards apart from each other. Then you will stand laterally on one end and shuffle to the closest marker and back to your starting point. Then shuffle to the next one and back to your starting. On the last marker, you will run through it at full speed
Lateral Shuffle (Back To Home) – 2 Sets | 10-15 Seconds
How To Perform: You will have a partner call out the number of each cone (numbered from left to right). When your partner calls out a marker number, you have to shuffle to it then back home (cone number 1).
Lateral Shuffle (Back To Center) – 2 Sets | 10-15 Seconds
How To Perform: You will have a partner call out the number of each cone (numbered from left to right). When your partner calls out a marker number, you have to shuffle to it then back to the center.
Lateral Shuffle (Number To Number) – 2 Sets | 10-15 Seconds
How To Perform: You will have a partner call out the number of each cone (numbered from left to right). When your partner calls out a marker number, you have to shuffle to it then to the next number he calls out.
Deceleration Stops – 2 Sets | 5 Yards
How To Perform: You will be staring straight down the line of the markers that are 5 yards apart. Start off and run to the first cone and pause for a quick second then launch off to the second and pause. Keep doing this till the last cone and run through it.
Deceleration Circles – 2 Sets | 5 Yards
How To Perform: You will be staring straight down the line of the markers that are 5 yards apart. Start off and run to the first marker and quickly circle the marker then launch off to the second and circle again. Keep doing this till the last cone and run through it.
45 Degree Deceleration Stops – 2 Sets | 5 Yards
How To Perform: Have each marker 5 yards apart at a 45-degree angle (zigzagged). You will do the same as “Deceleration Stops.”
45 Degree Deceleration Holds – 2 Sets | 5 Yards
How To Perform: Have each marker 5 yards apart at a 45-degree angle (zigzagged). You will do the same as “Deceleration Stops.” However, you will pause for 3 seconds this time then run to the next marker.
Deceleration Stops – 2 Sets | 10 Yards
How To Perform: You will be staring straight down the line of the markers that are 10 yards apart. Start off and run to the first cone and pause for a quick second then launch off to the second and pause. Keep doing this till the last cone and run through it.
Deceleration Circles – 2 Sets | 10 Yards
How To Perform: You will be staring straight down the line of the markers that are 10 yards apart. Start off and run to the first marker and quickly circle the marker then launch off to the second and circle again. Keep doing this till the last cone and run through it.
45 Degree Deceleration Stops – 2 Sets | 10 Yards
How To Perform: Have each marker 10 yards apart at a 45-degree angle (zigzagged). You will do the same as “Deceleration Stops.”
If you are a Parent, Coach or Athlete who wants to become more explosive, faster, or more agile be sure to check out The Twice The Speed Training System HERE!