Main Goal: Multiple jump drill workout    Days per Week: 3 Days

Training Level: Beginner and Inter.        Time per Workout: 45 Mins

Program Duration: 8 Weeks                 Equipment: ladder

Coordination and agility drills will help you to improve your footwork, agility and coordination and will give you that quick burst of speed. The SAID principle (specific adaptations to imposed demands) forms the bases for sport-specific training. In order to become faster you need to train fast. By executing coordination drills at a high speed, the nervous system is forced to recruit more motor units at a higher speed. The athlete will gain quickness and become faster and more agile.

Start practising a new drill at slow speed in order to develop a correct motor pattern. Progressively increase the speed with control. When you master the drill, focus on performing the drill as quickly as possible. Athletes of all sports, ages and skill levels can use coordination drills to improve quickness and speed.