Speed Posse Plus Quickness

Welcome everyone...let's get started. Speed and quickness are requirements in every sport, every event. Too often speed is talked about in reference to quickness...not the same. Different body motion, mental execution and different drills. Get a tennis ball, toss it about six feet in front of you. Quick, sprint for the ball and catch after first bounce. Gage distance for the toss so you challenge yourself. If you have a workout partner, have the partner toss. Select a hard surface. More challenge...toss ball farther away from you. After catch, cut on way or another. Alternate. Next, same drill, except sprint past the ball. Next...fast as you can, move your feet 4 directional about a foot each way...on the balls of your feet only. These drills will also enhance your balance. Next writing, speed, quickness and endurance. www.secondwindfitnessfilm.com

VIA CROSS TRAINING

Welcome everyone...for the past 18 years, cross training has played a major role in 1) mental fitness 2) attention to the particulars 3) muscle confusion 4) total body motion and readiness 5) confidence.
The mix...water aerobics, martial arts, racquetball, tennis, basketball, softball, weights, sprinting uphill and downhill, sprinting in water, on sand and grass barefoot. Technique, posture and form...critical. Two hour workouts were max. As I near my next competition, workouts were cut to one hour a day. all workouts were complimentary to event motion. When you can perform a drill one way...design that same drill to a 4 way drill. These workouts take total commitment and dedication. No excuses.
Next writing...the break down. Jimmy O

ON LAND and WATER

Welcome everyone...I call certain drills...Crazy Time. Start w/a bungee cord. Affix one end to something sturdy and the cord should be heavy duty and according to your weight. Place the 2 handles, one in each hand and move away from the fixed object 'til cord is taught with your back to the fixed object. Keep walking away
until you are at capacity, hands are waist high. Hands can be waist high, shoulder high or bending knees and keeping waist high. You can also do this drill facing the fixed object. High impact...with 3 feet of slack, sprint. Try and increase your distance w/each attempt. You can also do this sideways with crossover steps. 3 sets each way
with 5 to each set. Next drill...sprinting in water about 3 ft. deep for about 10 m. Knees can be in or out of water. Do 10 times. Next, sprinting in sand. Go easy on this one, your quads will have a work out. These drills will challenge your every muscle. I do these drills once each week...they made me stronger, faster and have more stamina. Even walking through the above will help.
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