Lightening Fast – 2 Top Speed and Quickness Drills For Athleticism!

Speed and quickness are essential physical traits for one to improve total athletic performance. These traits must be obtained by having a smart strength training and athletic performance based program. Check out the following 2 exercises that I have included that will definitely help you to develop the blazing speed you desire.

1. The Double Arm Kettlebell Swing: By now you may be familiar with the ancient kettlebell and realize that this device has been used to train the world’s greatest athletes and strongmen for a very long time. The base strength endurance lift that is performed with the kettlebell is the double arm swing. This particular exercise is tremendous for helping you to develop strength, power, speed, and explosiveness which all contribute to you having the necessary traits you need to be competitive in your sport. 

This single lift builds on your speed by incorporating hundreds of your muscles to fight against the challenge of swinging this bell back and forth from between your legs like a pendulum. To execute the swing you must initiate the hip snap. The hip snap is performed by you constantly and fluently flexing and extending at both your knees and hips in order to create the momentum to swing the bell. These are the very muscles, among hundreds of others, that are all necessary in developing the formula for speed training.

2. Lateral Cone Shuffle: This is another great drill to combine with the kettlebell swings in order to increase foot speed and quickness. All you need to perform this particular drill is a couple of cones and an open flat space. Start by placing the cones about 10 to 12 feet apart. Stand at one cone in an athletic position. From here simply shuffle to the opposite cone and back to the first cone. Do this as quickly as possible and stay low to the ground by keeping your center of gravity of low. This drill is great for developing lateral speed and is a wonderful speed and quickness drill. If you haven’t taken the time to get acquainted with the kettlebell and incorporate it into your strength and speed program then you are missing out! Remember that anyone can train hard, but only champions train smart! Give it a try.