Footspeed drills. 6 Proven Techniques to Boost Your Foot Speed and Agility

How can you improve your foot speed for better athletic performance. What are the most effective drills and exercises to increase agility. Why is foot speed crucial for success in many sports.

The Importance of Foot Speed in Athletic Performance

Foot speed is a critical component of athletic success across many sports. Whether you’re a sprinter, soccer player, or basketball athlete, the ability to move your feet quickly can give you a significant edge over the competition. But what exactly is foot speed, and why is it so important?

Foot speed refers to how rapidly an athlete can move their feet and change direction. It’s closely tied to agility, quickness, and overall athleticism. Athletes with superior foot speed can accelerate faster, change direction more efficiently, and react more quickly to opponents’ movements.

Why Foot Speed Matters

• Improved acceleration and top-end speed
• Enhanced ability to change direction quickly
• Better reaction time and reflexes
• Increased overall agility and body control
• Competitive advantage in many sports

Now that we understand the importance of foot speed, let’s explore some proven techniques to improve this crucial athletic skill.

Strength Training: The Foundation of Foot Speed

While it may seem counterintuitive, one of the most effective ways to improve foot speed is through strength training. Building a solid foundation of strength in your lower body can dramatically enhance your ability to generate power and move quickly.

Key Strength Exercises for Foot Speed

• Squats (back squats, front squats, goblet squats)
• Lunges (forward, reverse, lateral)
• Deadlifts and Romanian deadlifts
• Plyometric exercises (box jumps, depth jumps)
• Calf raises (seated and standing)

How does strength training improve foot speed? By increasing the force you can generate with each step, you’ll be able to cover more ground in less time. Additionally, stronger muscles are more resistant to fatigue, allowing you to maintain your speed for longer periods.

Plyometric Training: Explosive Power for Quick Feet

Plyometric exercises are designed to improve the explosive power of your muscles, making them ideal for enhancing foot speed. These exercises typically involve quick, powerful movements that train your muscles to contract rapidly.

Effective Plyometric Drills for Foot Speed

1. Box jumps
2. Depth jumps
3. Bounding
4. Single-leg hops
5. Skipping drills

Why are plyometrics so effective for improving foot speed? These exercises train your nervous system to activate muscle fibers more quickly and efficiently, resulting in faster, more explosive movements. Regular plyometric training can lead to significant improvements in foot speed and overall athletic performance.

Sprint Training: The Direct Approach to Faster Feet

Sometimes, the most straightforward approach is the most effective. If you want to improve your foot speed, you need to practice moving your feet quickly. Sprint training is an excellent way to do just that.

Sprint Training Techniques for Foot Speed

• Short distance sprints (10-40 meters)
• Hill sprints
• Resisted sprints (using sleds or bands)
• Acceleration drills
• Flying sprints (focus on top-end speed)

How does sprint training improve foot speed? By repeatedly practicing high-speed movements, you’re training your muscles and nervous system to work more efficiently at high velocities. This leads to faster foot turnover and improved overall speed.

Agility Drills: Enhancing Quickness and Coordination

Agility drills are designed to improve your ability to change direction quickly and efficiently. These drills often involve rapid changes of direction, quick stops and starts, and precise footwork.

Effective Agility Drills for Foot Speed

1. Ladder drills
2. Cone drills (e.g., 5-10-5 drill)
3. T-drill
4. Shuttle runs
5. Reactive agility drills (responding to visual cues)

Why are agility drills crucial for foot speed? These exercises improve your neuromuscular coordination, allowing your brain to communicate more effectively with your muscles. This results in quicker, more precise foot movements and better overall agility.

Flexibility and Mobility Work: The Often Overlooked Aspect

While it’s easy to focus solely on strength and power when trying to improve foot speed, flexibility and mobility are equally important. Tight muscles and limited range of motion can significantly hinder your ability to move quickly and efficiently.

Key Areas to Focus on for Improved Foot Speed

• Ankle mobility
• Hip flexibility
• Hamstring and quadriceps flexibility
• Calf muscle flexibility
• Foot and toe mobility

How does flexibility improve foot speed? Greater flexibility allows for a larger range of motion, which can translate to longer strides and more efficient movement. Additionally, improved mobility can help prevent injuries that could set back your training.

Proper Footwear: The Foundation of Fast Feet

The importance of proper footwear in improving foot speed cannot be overstated. The right shoes can provide the support, traction, and responsiveness needed for quick, efficient movements.

Factors to Consider When Choosing Footwear for Foot Speed

• Lightweight design
• Proper fit and support
• Adequate cushioning
• Good traction
• Sport-specific features

Why is proper footwear crucial for foot speed? The right shoes can enhance your natural foot mechanics, provide better energy return with each step, and reduce the risk of injury. All of these factors contribute to improved foot speed and overall performance.

Nutrition and Recovery: Fueling Your Fast Feet

No discussion of improving athletic performance would be complete without addressing nutrition and recovery. These factors play a crucial role in your body’s ability to adapt to training and perform at its best.

Key Nutrition and Recovery Strategies for Improved Foot Speed

1. Adequate protein intake for muscle repair and growth
2. Complex carbohydrates for sustained energy
3. Proper hydration before, during, and after training
4. Sufficient sleep (7-9 hours per night)
5. Active recovery techniques (e.g., foam rolling, light stretching)

How do nutrition and recovery impact foot speed? Proper nutrition provides the building blocks your body needs to repair and strengthen muscles after training. Adequate recovery allows your nervous system to adapt to the demands of fast, explosive movements, leading to improved foot speed over time.

Improving foot speed is a multifaceted process that requires a comprehensive approach. By incorporating strength training, plyometrics, sprint work, agility drills, flexibility exercises, proper footwear, and sound nutrition and recovery practices, you can significantly enhance your foot speed and overall athletic performance.

Remember, consistency is key when working on foot speed. Incorporate these techniques into your regular training routine, and be patient as your body adapts to the new demands. With dedication and proper training, you’ll be amazed at how quickly your foot speed improves.

Are you ready to take your athletic performance to the next level? Start implementing these foot speed improvement techniques today, and watch as your quickness, agility, and overall speed reach new heights. Your competitors won’t know what hit them!

Three keys to improving foot speed – Sanford POWER: Sports & Athlete Training

By Mike Salwei, CSCS, USA-WSPC, CF-L1

“Mike, I talked to coach last night and he said I need to improve my foot speed!”

I have been very fortunate to spend my entire working career in the strength and conditioning field. During this time I have had the pleasure working with extremely motivated athletes who are trying to better themselves on the court, field, or ice.

One question that always gets asked by both parents and athletes is “what drill, or drills can I do to improve my foot speed.” Currently, I think most parents and athletes would think the obvious answer would be to find some turf, lay out a speed ladder and hammer out as many footwork variations as possible.

The speed ladder has received a lot of negative press lately in the strength and conditioning field, so I want to give athletes and parents 3 simple tips that might be more advantageous for improving foot speed.

Get stronger

I know this sounds awfully simple, but in all reality it is the truth in most cases. Improving foot speed takes time because changes are occurring through the athlete’s central nervous system and these adaptations take time. Athletes should make sure they are participating in a well-rounded strength program that consists of squats, lunges, and hinge-based movements. These movements can vary in intensity and velocity, but most research indicates using a mixed method approach will yield the most transfer to sport. Athletes often sign up for training to improve speed or agility and find it odd to start in the gym working on body weight lunges, squats, and pull-ups. Athletes need to start with basic strength movements taught by a certified strength coach in order to improve relative strength through a full range of motion. By starting here, I can promise you will improve foot speed.

How to apply

You need to learn to apply force in the right plane of motion. How many times have we heard of an athlete having a quick first step? This first quick step is actually a powerful first push, and athletes need to learn how to develop a rapid amount of force in the right direction to increase foot speed. Athletes will benefit immensely from pushing and pulling sleds or prowlers and learning to apply horizontal forces into the earth. This will then translate to more force being applied to the turf, ice, or court resulting in a more explosive first push and quicker foot speed.

Sprint

Athletes must incorporate short sprints to increase foot speed. This seems logical but you would be surprised how many athletes would rather work on drills than sprinting. Most team sports are played using short bursts to get to a puck, ball, or another person. Once an athlete arrives at this destination they need to control this energy, decelerate, change direction, and reapply all that energy to win another short sprint to new destination. Strength coaches mimic these actions using change of direction drills with cones. These drills are taught in a controlled environment where athletes are shown proper acceleration and deceleration techniques. More advanced agility drills can be created using visual stimuli to make the drills more realistic to an individual sport.

These three simple tips can help athletes begin to improve foot speed. Just remember these changes are not going to happen overnight, and there is not one single drill that will increase foot speed. It is a combination of multiple training disciplines that, over time, will lead to a more explosive first push.

If you have any questions about training foot speed please contact your regional POWER center and speak to a certified strength and conditioning specialist.

6 Ways To Improve Your Foot Speed!

Discover the secrets world class sprinters have known for years – the key to foot speed is “dorsi and plantar flexion.” These 6 drills will definitely improve your foot speed!

It is a well-known fact that the dorsi and plantar flexion action of the foot, is a characteristic of sprinters. To improve on the working capacity of the tibialis anterior, extensor digitorum longus, peroneus longus, soleus and gastrocnemius (which does most of this work) they all have to be strengthened to create a greater capacity to apply force faster.

The dorsi flexion action is not merely a lift of the toes, but rather a lifting of the front part of the foot. The plantar flexion action is not just a downward movement of the foot, it has to be done in such a manner that it applies maximum force against the ground in the shortest possible time.

Basically we are trying to to reduce the athlete’s ground contact time and thus help improve on speed.

Ways To Improve Your Speed:

1. Seated foot up

3 – 4 sets of 30 lifts per foot at varied pace.

2. Standing foot lifts

3 – 4 sets of 30 lifts per foot. Balance plays role here; it can also help improve your stability.

3. Walking with foot lifts. (Small steps)

Everytime you lift your foot up moving forward, make sure you lift your foot up and land on the front part of your foot. Throughout this exercise you stay on your toes. Walk distances of 15 – 20m. 3 – 4 reps.

4. Jogging with foot lifts. (Small steps to long steps)

Do this with stiff knees and “pull” with the hamstrings and calf muscles to move forward. Dorsi flex the foot everytime it lifts of the ground to take another step. Do 3 – 4 reps over distances ranging from 15 – 35m.

5. Skipping.

This is a very common training method that will enhance the dorsi- and plantar flexion. Important to note that the foot lifts up every time it leaves the ground. Start with 30 touch downs (Td) and work it up to 100. It can also be done against time.

6. Short jumps (Static or dynamic forward movement, mini hurdles)

Do 3 – 4 sets of 10\20 jumps and lift the feet after every touchdown. Dynamic jumps – work from 15-35 m with the same action. IMPORTANT: Try not to bend the knees too much. This will only slow the action down.

The above exercises are just a few suggestions. There are many other coaches with great ideas. It is however important for sprinters to do this type of training at least twice per week in the general preparation phase and once per week during the specific preparation phase.

About The Author

Les Archer Speed and conditioning coach. Golden Lions and Cats super 12 rugby International track and field coach.

Thanks,

8 Best Agility Training Exercises

Agility training exercises help improve speed, explosive power, coordination, and specific sports skills. From high school to professional sports teams, all athletes can benefit from agility training exercises. Incorporate these drills a few times a week into your training routine to perfect your foot speed and refine your sports technique.

1. Lateral Plyometric Jumps

Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural body weight. This advanced agility training exercise is essential for any athletic position that requires lateral coordination and power. For best results, be sure to perform this drill after a thorough warm up. Another great option is the lateral single leg hop.

2. Forward Running, High-Knee Drills

Requiring only a basic speed later and your body, this agility training exercise is designed to improve foot coordination and speed for all field sport athletes. Simply run with high knees forward through the ladder, landing in every ladder space. For this simple drill, proper form is key. Be sure to land on the balls of your feet and drive forward with your arms. You can also incorporate the VertiMax resistance to add to the strength and power.

3. Lateral Running, Side-to-Side Drills

Lateral running drills greatly improve both knee and ankle stability, making them ideal for court-sports. For proper form, maintain a low center of gravity and quickly step side-by-side through the ladder. Be sure to step both feet, one at a time, inside each rung of the ladder. While driving your arms forward, always aim to land on the balls of your feet. Repeat from right to left and then again, left to right. Proper form is the key to your success!

4. Dot Drills

Agility and explosive speed are achievable when you have the appropriate leg strength, something that is improved with basic dot drills. Dot drills are just one of the ways in which you can increase knee and ankle strength, giving you the additional stability you need for field sports, racket sports, basketball and soccer. Dot drills allow these athletes to fluently change direction without notice.

To complete the dot drill successfully, use tape to place a small “X” on the ground in the pattern of a five, as seen on a dice; you may also use a dot drill mat. Start your warm-up by jumping from dot to dot with both feet at once. After you feel warmed up (approximately 30 seconds), progress to one foot hopping and then try to follow a specific jumping pattern.

Another great option is the figure 8 to sprint drill like below.

5. Jump Box Drills

Great for your quads, glutes, and hamstring muscles, start by stepping into a VertiMax 8 with a medium to heavy resistance (depending on your ability). Keeping your knees over your toes, jump as high and as fast as you can. Land safely on the balls of your feet. Repeat VertiMax jump box drills for 10 – 20 seconds.

6. L Drills

L Drills, aka Cone Drills, are a popular agility training exercise used by coaches and professional trainers to develop rapid change of direction ability and speed.

• Set your cones up for the 3 Cone Drill.
• Start at the line in a 3 Point Stance.
• Come out low for about 5 yards, maintaining medium speed control, touching the line at the center cone.
• Once you touch the line, immediately return to the start cone, and touch the line using the same hand.
• Next, turn and sprint back around the center cone, planting off your inside foot for a hard turn and figure eight around the end cone (again, planting your inside foot).
• Make a sharp cut around the middle cone, turning on your inside foot, and sprint back to the starting cone, to finish the drill.
• Repeat 3 – 5 times.

7. Plyometric Agility Drill

Athletes use plyometric jumping exercises to build explosive power and speed. Additionally, these challenging agility training drills improve coordination, dexterity, and effectively improves sports performance. Using a set of small hurdles, jumping on one or both feet can develop agility and increase foot speed for runners and field sports athletes alike.

• Set up several small agility hurdles, placing about 2 feet between each hurdle.
• Start with your legs shoulder-width apart. Begin to jump upward and forward, clearing each hurdle. Be sure to land lightly on the balls of your feet.
• Upon landing, immediately jump again, driving forward with your arms.
• Repeat several repetitions.
• Repeat the drill on only the right foot and then only the left foot.

8. Shuttle Runs

The shuttle run is a standard agility training exercise used by athletes who play stop-and-go sports (i.e. soccer, basketball, and hockey). Shuttle run drills are an easy way to inject some high-intensity training into a basic conditioning program while you build speed, agility, and endurance.

Set a training area with two markers, such as cones, about 25 yards apart. With explosive speed, sprint from one marker to the other marker and back. Repeat 6 – 8 times. Consider switching it up by including forward-touch-return runs, forward-backward runs, and side-to-side runs.

Ultimately, agility training sets apart average athletes from exceptional athletes. Adding the above agility training exercises to your weekly conditioning routine will have you taking it to the next level within a few weeks.

Read More on Agility Training: 

The 4 Best Foot Speed, Agility and Quickness Drills for Tennis and All Court Sports!

Lee Taft

If you want to be quicker and more agile on the court, you’ve gotta incorporate these 4 drills into your training program. Complete with rep and time recommendations!

There is no doubt that to improve speed of a tennis player there are many variable; one of them being strength. The stronger the athlete is and the more force, applied quickly, they can apply to the ground the greater potential for speed. Having said that tennis is one of those sports where footwork and positioning are crucial to being a productive player.

If you were to take a world class track athlete and make them really proficient at stroking the tennis ball that certainly doesn’t mean they will be good at getting to shots, especially against a good shot maker. A tennis player needs to develop court awareness, reaction speed, deceleration speed, and footwork timing.

When a tennis player goes out wide after a hard hit deep ground stroke, they are not just accelerating. Of course that is major part of the speed that gets them to the ball, but they are also preparing to use foot work that allows them to stroke the ball and place it in a specific area on the opponent’s court. To do this the player has to use proper footwork that allows the upper body to be in position to swing the racquet and control the shot.

Many times you will see tennis players that don’t appear to be extremely fast but they get to difficult shots all the time. This is because they are good court movers and they understand how they should be moving to play the game.

Here are some examples of shots that a tennis player will be required to make during a match. This is to show you the varying footwork skills that must become apart of the tennis players movement abilities.

1. Wide ground strokes- The tennis player must be able to sprint out wide and still stroke the ball properly, stop, and get back into the center of the court for the next shot.

2. Drop shot- This is when the tennis player must run from the back of the court, sometimes, 5-8 feet behind the baseline, and chase down a dying short shot near the front of the court. This can be at any angle near the net.

3. Lob shot- When the player is at the net and the opponent hits a high shot over the players head deep in the court they must turn and sprint after the ball attempting to hit a blind shot correctly positioned on the opponent’s court (if possible).

4. Wide return of serve- When a serve is coming at you at 130 miles and hour and it is stretched out to the right or left of the player, it takes a tremendous quick reaction and first step to reach the ball before it passes.

If you look at all of these potential shots, each one of them requires a different form of footwork. But all of them require quick reactions followed by great footwork to make the shot.

Here are some of my favorite drills to use to improve the court speed when attempting to return these four shots.

Wide Ground Stokes

To get to the wide ground stroke here is the progression of drills I use with an experienced tennis player:

*React and Run- I will stand at the service box and point to the right or left. There is a cone placed on the double line on the forehand and backhand side. The tennis player must be active and bouncing on the balls of the feet in anticipation of my signal to move. I will point to the right or left and the player must sprint to that cone and perform and imaginary groundstroke, use a crossover step for one or two moves, then bounce shuffle back to the center cone preparing for the next signal. This is a great drill to get the player to accelerate quickly decelerate after the shot, and then get back on the court.

Drop Shot

Getting to a drop shot and hitting away from the opponent may be one of the toughest shots in the game.

*Run and catch- With the player active and bouncing on the baseline I will stand on the opposite side of the net about 5 feet away. I will toss a tennis ball anywhere on the court. The player must run to the ball and hit it (after one bounce) with either their hand, if I have them without the racquet, or with the racquet. I won’t always give them a drop shot because they will begin to cheat forward and anticipate it- so I may throw some wide and deep as well. To make this drill more controlling in nature I will make them catch the ball on the strings of the racquet and without it falling off. This teaches touch and softness.

Lob shot

Regardless of if the lob is an offensive or defensive shot, if it goes over the head of the player it is always a difficult shot to return.

*Turn and run- When performing this drill I will have the athlete start at the “T” of the service box and I will stand on the opposite side of the net roughly 5 feet away. When I say go the player will approach the net preparing to split step and volley. I will throw the ball wide or at them to keep them honest. The when I toss it deep over head- they must use a quick hip turn and run to the ball and catch or hit it before the second bounce. The key is to use a quick hip turn and immediately get into acceleration mode. Look to locate the ball and take the appropriate angle. If the player has been asked to catch the ball with the hands I want them getting as close to the ball as possible or even running slightly past it to make the catch. The reason for this is due to the fact they must hit the ball 180 degrees (in the opposite direction of travel).

Wide return of serve

When a player is facing a great server and especially one that has speed and great angle placement- it can be a daunting task.

*React and cut off- In this drill I will stand near the net and while the player stands on, behind, or just in front of the baseline depending on their comfort. I will hit or throw a tennis ball wide to the right or left and the player must quickly come out of the split step (which is times with my hitting or throwing action) and explode quickly on a slight forward angle and hit or catch the ball by cutting it off before it gets to wide. The player doesn’t want to take too sharp of an angle due to not being able to get wide enough, yet if they player goes straight out to the side with no angle the ball will curve out of reach. This is by far the most explosive and reactionary drill. It only takes a second but it is crucial in being able to return serves that are hit wide. Take the angle away.

On all of these drills the coach needs to be watching for aggressive footwork and efficient movement. If the player is taking too small of steps early on in the acceleration, which is often taught, the player won’t be as quick gaining distance.

Make sure the player is in good position to hit a stoke once the get to the ball, even if they are not going to hit the ball.

Here is a basic design I use for these drills:

React and run:

*4-6 reps going to the right and left.

*30 second recovery max to prepare for game pace or 60 seconds for greater speed training.

*Use a light long resistance band to create resistance on the way out. Do not pull on the way back. Make sure to use a belt that allows the tubing to spin around the waist of the player. It should be light enough not to affect running form.

Drop Shot:

*8-10 reps

*30 second recovery max to prepare for game pace or 60-75 seconds for greater speed training.

*Can use light tubing for resistance as long as it is lengthy enough and an experience holder is involved. The tubing can’t effect the initial acceleration position. It is meant to increase the ground forces.

Lob shot:/>

*6-8 reps

*30 second recovery max to prepare for game pace or 60 seconds for greater speed training

Wide return shot:

*8-10 reps each side

*5-10 second recovery max to prepare for game pace and second serve pace or 30 seconds for greater speed training.

These drills should be integrated into the first part of the entire workout. I would choose 1-2 of the above drills per day to train. Because it is more nervous system training you don’t want to do too many if your goal for the day is raw speed; yet if you want it to be about moving quickly under fatigue (match simulations) then you can do all of them in one workout or manipulate the work to rest scheme.

Get good at these 4 drills and you may be playing in the Grand Slams!

For more information about Lee Taft’s Speed Program, visit http://SportSpecific.com/speed.html

Running drills for improved speed and efficiency

When most people see a speed ladder, they think of sports like football, soccer or volleyball. A speed ladder has flexible rungs, sits flat on the ground and is traditionally used for sports that require agility and fast feet. However, former Canadian indoor mile record-holder Kate Van Buskirk has been using a speed ladder to improve her foot speed and efficiency.

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A 2018 study of female East African runners found that ground contact time was strongly associated with running efficiency, an aspect of training that can go hugely overlooked. So if you’re a runner who’s looking to improve your speed and efficiency with minimal effort, reducing ground contact time is a great place to start. Ground contact time, or foot speed, can be improved with the following speed ladder drills that can be done in under 10 minutes from the comfort of your home.

Before you begin

Make sure you warm up well before starting. Van Buskirk generally does these drills after a recovery or aerobic run (don’t bother with exercises like this after a speed day, that’s overkill). Runners should focus on staying tall and being quick and light on their feet. Finally, because these are speed drills, there’s an inclination to get right onto the balls of your feet. However, this can cause calf tightness so be sure to stretch after and start slowly. Do the drills in the order listed below.

Pro tip: No speed ladder? No problem. If you’ve got sidewalk chalk, drawing out a ladder will do the trick.

The drills

Fast Feet – Run quickly through the speed ladder, making sure both feet touch the ground between each rung.

Double in-and-out – Alternate between hopping with your feet together into each space, then with your feet apart outside each rung.

(Progression: land outside each rung in a deep squat, then quickly hop back into the next space with feet together and tall posture.)

Single in-and-out – Hop on one foot into each space, then outside each rung. Repeat on the other side with the opposite foot. 

Hopscotch – Hop into the first space on a single foot, then hop outside the rung, landing on both feet. Then, hop into the next space on your other foot, and repeat.

Double-Trouble – Alternate between stepping into the rung, then to either side, and repeat throughout the ladder. Start this one slowly to make the mind-body connection, then increase the speed. 

Lateral Double-Trouble – Same patterning as the above version, just facing inward instead of forward. Start perpendicular to the ladder and step each foot alternately into the space, then out of the ladder. 

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Foot speed and coordination with jump rope

Everyone wants athletes that are flexible and mobile. We want them to have the ability to bend and play with leverage. We also hope that they are coordinated and can quickly get their feet into the best positions for balance and positions of power.

I believe that if we teach our athletes, through practice, to make their feet do what their minds want them to do, that there will be positive carryover. Do they need to practice the specific foot patterns relative to their position and sport? Yes, of course. However, if you take the opportunity to have your athletes work on their foot speed and coordination before every strength and conditioning session for five minutes, I will promise you that as a team you’ll be amazed at their athletic improvement. The results of the time spent working on foot speed drills will also include better anaerobic fitness and increased self-confidence as your athlete’s skill level improves.

Teaching beginners

Start with a rope that’s the proper length. Have the athlete stand in the middle of the rope with both feet. The ends of the rope should reach to the armpits of the athlete. You may be able to roll the ends of the rope around the hands if the rope isn’t excessively long. It is important that the jump rope has enough weight to turn easily. We have used inexpensive jump ropes that had short plastic links that are surrounding the rope to provide enough weight to rotate well.

Buy enough ropes of varying lengths to be able to efficiently get your kids through a session without having to exchange ropes if possible. The ropes I’ve used were always under 4.00 each.

Starting a true beginner

If you are introducing an athlete to jumping rope for the first time, demonstrate the skill at a moderate speed with both feet. Emphasize minimal arm swing and just jumping high enough for the feet to clear the rope. Remind them that the rope rotates forward.

Now, have the athlete join in the following drill: Hold both ends of the rope in your dominant hand, turn the rope and jump with both feet as the rope hits the floor. Take your time; the idea is to let the athlete relax and learn the rhythm of the exercise. After several short trials of this let the athlete take the end of the rope into each hand and start with jumping with both feet.

Stationary rope jumping

After the beginners have the idea, have them practice jumping rope with both feet for 2-3 sets of 10-15 seconds with 15-20 seconds rest between sets. End the first few sessions with a set of speed jumps with both feet for 10-15 seconds. Be positive and encourage them to get right back into it after a mess up.

After learning to jump with both feet, try jumping on one foot for 10 seconds stop and the other foot for 10 seconds, rest and go back to both feet for a speed jump. Gradually introduce running in place or alternating feet, after single leg hops, then two jumps on the right foot and two jumps on the left, both feet side to side, both feet forward and back, gradually increasing the difficulty over time. As the athletes become more proficient jumpers, you no longer have to let them rest between different types of jumps.

» ALSO SEE: Building a Foundation: Strength training for youth athletes

Two rope turns with one jump, shuffle variations, etc. are all possible for most kids, if you take your time introducing the drills and let their confidence build. One of the advanced possibilities is to have one of your more advanced kids lead the group while they try to mirror him.

We usually did our foot-speed drills after our dynamic warm-up exercises and before our group abdominal and core exercises, at the beginning of the workout. The jump rope format varied from one minute to one minute and a half, there were no breaks between exercises. I’d call out a variation every 10-15 seconds. One of the advanced possibilities is to have one of your more advanced kids lead the group while they try to mirror him.

We usually did our foot-speed drills after our dynamic warm-up exercises and before our group abdominal and core exercises, at the beginning of the workout. The jump rope format varied from one minute to one minute and a half, there were no breaks between exercises. I’d call out a variation every 10-15 seconds.

Typical stationary rope jumping session (1½ Minutes)

(Changes called out by coach)

• Both feet – 10 sec.
• Right Foot – 10 sec.
• Left Foot – 10 sec.
• Run in Place – 10 Sec.
• Two on the right, two on the left – 10 sec.
• Both feet – side to side 10 sec.
• Both feet front to back – 10 sec.
• Speed Jump (their choice) – 20 sec.

If the effort or concentration was lacking, I might have a 30-second “concentration jump.” In this exercise, anyone’s miss would add five seconds to the groups 30 seconds. They could jump with any method and reasonable speed. It was amazing how many fewer mistakes are made when the entire group is penalized.

Moving jump rope drills

If you have the room to do it, practicing jumping rope while moving is a great variation. After becoming proficient at stationary jump roping, the moving jump drills are easier to learn. Having access to a gym or large hallway that’s unused can provide a good training space. We used an area that we called the speed agility gym which was the size of a basketball court to do our moving jump rope drills. The actual jumping area was 20 yards long with five yards to line up and stop at the ends.

Typical moving jump rope routine

• Running with High Knees – 20 yards
• 10 yards on the Right Foot, 10 yards on the Left Foot – 20 yards
• Double Leg Hops Forward – 20 yards
• Double Leg Hops Backward – 20 Yards (athlete goes backward, the rope goes forward)
• Both feet, Zig Zag – 20 yards
• Running High Knees – 20 yards

Other moving jump drill variations

• Lateral Double Leg Hops
• Single Leg Zig Zag Hops

Mike Gentry is a former Associate Athletics Director for Athletic Performance who brings his expertise, innovation and leadership to build out and grow collegiate athletic programs, and he has created a website: High School Strength. Gentry is a National Hall of Fame Inductee, Coach of the Year and Master Coach. He was inducted into the USA Strength and Conditioning Coaches Hall of Fame in 2010.

Agility and Foot Speed Training for Baseball and Softball Players

Your agility and foot speed work are important components to your baseball or softball training program. You need to train for fast-paced movements to help you be quick and aggressive on the diamond. Frank Velasquez, director of sports performance for Allegheny Health Network, has two workout groups for better footspeed: the 6-inch box routine and agility ladder work.

SIX-INCH BOX ROUTINE

To begin your 6-inch box workouts, Velasquez says to start with an up-up, down-down step pattern on your box. Your steps should be quick, yet under control. Remember to pump your arms as you work through the exercise. “We’ll probably do about 10 reps leading with the right and then go ahead and lead with the left,” Velasquez explains.

Following your forward-facing up-downs, you can move into your lateral box workout. With the 6-inch box to your side, take one lateral step onto the box and tap with your other foot. Your next two steps will be as you exit over the box to the other side. Your foot pattern should go: on-on, off-off. Repeat this rhythm back to your starting position for one completed rep. Velasquez suggests completing five repetitions before advancing to the final box exercise for improved foot speed and agility.

“We’ll finish up with a low-level plyometric,” Velasquez says. “We call these ‘foot taps,’ ‘Alis’ or ‘switches.’” For this movement, begin with one foot resting on the box and the other on the ground. With a quick hop and switch, tap the 6-inch box with your back foot and then hop again to tap with the other. This fast-paced drill should be done as quickly as comfortably possible. This completes your 6-inch box exercise group and you can move on to your agility ladder set.

AGILITY LADDER DRILLS

Your agility ladder exercises start with a simple sprint, placing one foot in each rung. Perform this motion down and back before moving on to your lateral steps.

To perform your lateral steps, side-step your way through the agility ladder in a one foot in, one foot out rhythm. You should always have one foot in a rung. Again, perform this movement down-and-back before progressing.

Next will be your “Icky Shuffle,” also referred to as a ski-slalom drill. To perform this drill, step laterally into the first ladder rung and follow with your back foot. Next, take your lead foot and step outside of the ladder. Your back foot, still in the first ladder rung, will then move up to the next rung. Bring your outside foot in again to meet it. Repeat this pattern, alternating your lead foot. For example, if your first step into the ladder was made with your right foot, your feet would go:

• Right in. Left in.
• Right out. Left up.
• Right in. Left out.
• Right up. Left in.
• Etc.

Your next agility ladder drill will be in-in, out-out. Facing one side of the ladder, lead with your closest foot by stepping into the rung, followed by your back foot. Next, take your first step out with your lead foot and again follow with your back foot. Repeat this pattern down and back.

Following in-in, out-out, perform a two-out, two-in hopscotch movement. Beginning at one end of the ladder, take a quick hop and land with both feet in the first rung. Follow your landing with another quick hop and place your feet outside of the next rung. Repeat this in-and-out pattern for another down-and-back set.

The next agility ladder drill will be your hip swivels. Standing at the side of the ladder, stagger your footing so that one foot is inside the first rung. Hop and swing your hips so that your back foot lands in the first rung, becoming your front. Again, hop and swing, having your back foot land this time in the second rung. The goal is to have both feet hit each rung before moving down the ladder. “You notice it’s not a step,” Velasquez says. “It’s a small hop, lot of hip rotation. So we’re getting the hips involved and the core involved.”

Follow your hip swivels with another hopscotch movement. This exercise will be more of a traditional hopscotch foot pattern, however. Velasquez states to go one in, two out with your foot pattern. Be sure to alternate which foot is inside the ladder to promote coordination.

Your final agility ladder exercise for your foot-speed training routine will be one-legged stability hops. Standing on one foot, take a small hop into the first ladder rung, remaining balanced and stable. With your next hop to the second rung, rotate your body 90 degrees, repeating this rotation with each hop. Velasquez notes that you can go as slow as you need to for this exercise. “It’s not for speed; it’s for foot-ankle stability, body control.”

Foot speed and agility drills can be quality additions to your baseball and softball training program. You can complement these exercises with other strength training additions, such as various total-body exercises or anaerobic exercises. Follow these Pro Tips and put your best foot forward with your training this season.

90,000 The history of the electric drill. Part 2.

Dentistry.

Technological progress has always gone where there is money, and medicine is another example of a profitable and high-tech industry. Let’s look at electric drills for drilling teeth.

It all started with mechanically driven devices – a belt drive, a shaft, or just a hand drill with a rotating handle.

In 1864, the Briton George Harrington introduced an instrument he called the Erado.

Erado mechanical drill (1864)

It was a box with a spring mechanism to which replaceable nozzles are attached. The compact and efficient design made it possible to reduce the operation time.

It should be understood that the “clockwork” was not the only possible drive of dental drills and many researchers around the world worked on their improvement. One of those who reached the goal was the American George Green (George Green).Since the late 1850s, he has been working in several directions, but electric motors by that time were still quite imperfect, so in the late 1860s he first created a compact dental drill with a pneumatic drive, and only a few years later – with an electric motor.

George Green Dental Electric Drill (1873)

The rights to this electric drill belonged to Samuel White’s company engaged in the production and sale of medical equipment, and since 1873 the company has been selling it on the North American market.By the way, S.S. White Technologies, Inc. ” exists to this day – 140 years in the market of electric drills, which is at least 20 years more than Fein and AEG, who credit themselves with the creation of electric drills.

Mr. White was a good businessman and an ambitious man, in the catalogs of his company and in his personal memoirs there are many descriptions and illustrations of dental instruments from different years, thanks to which we can trace the further development of electric drills.

Unfortunately, compact monoblock dental electric drills were not the most successful product – a single motor-drill unit was bulky and noisy, which did not meet dental tasks very well.The design flaws of the electric motors themselves also played a role. In general, the need for electricity in the mid-1870s did not increase the instrument’s attractiveness. The electric drill, in the usual monoblock form, appeared too early.

In the next decade, George Green’s design was developed in Europe. Known devices are the Anglo-German duo Samuel Coxeter and Heinrich Nehmer, and the Frenchman Gustave Trouve.

Dental electric drill by Gustave Trouve (Fig. 1892)

But these were no longer tools for using them as an electric drill, but rather mini-milling machines. (Figure 1892 shows the use of Truvet’s electric drill in the manufacture of a denture). And the market for dental drilling machines was taken over by completely different machines.

Paradoxically, monoblocks with a spring, pneumatic and electric motor lost out to separate dental drills with a foot drive, in which a lightweight and convenient drill was driven by a pedal through a flexible shaft.

Pedal-powered dental drill (1870s – 1880s)

These machines were easy to maintain, easy to repair and did not require additional complications in the form of electric batteries or compressed air cylinders.

Dental drills with a foot drive very quickly captured the market and the second advent of electricity took place as the development of these particular models – as the technology improved and became cheaper, the place of the pedal was again taken up by hydraulic pneumatic and electric motors.

In the early 1880s, there were attempts to create models specifically for the electric drive – the electric motor was suspended from the ceiling and the flexible drive came directly from it. A similar drill was presented by the French engineer Marcel Deprez at the Paris electrical exhibition in 1881.

Dental electric drill Marcel Despres (1881)

* * *

The paths of technological progress are intricate and paradoxical.

Due to the peculiarities of work and the required characteristics, the mining industry has gone from “separate” electric drills to “monoblock” ones.In the same years, the medical industry went the other way – starting with compact devices that connected both an electric motor and a drill, dentists came to specialized machines of separate design.

However, miniature electric drills have not sunk into oblivion and are currently used in various fields of human activity – jewelry industry, metal engraving, making sculptures and decorative elements, and many others.

Perhaps someone will find all this frivolous: Crumbling coal? Hole teeth? You can’t build a house with these toys, and you can’t drill a sheet of steel!

Perhaps this someone will ask about the first electric drill, which was exactly the “power tool”.

Well, the official history of the Fein company says: “1895 – Wilhelm Emil Fine developed and set up the serial production of the first power tool in the history of technology – a hand-held electric drill.”

Let’s talk about this.

To be continued.

История электродрели. Часть 2.

Bicycle key KENLI KL-9725H (pedal key 15mm + butt.heads)

The story of one thing: the drill – DENTALMAGAZINE.RU

Daria Bendarskaya
journalist Dental Magazine

Paying tribute to human ingenuity, perhaps it would be fair to start the story about the drill not from the moment the first prototypes were created, but from ancient times, when the first dental drills appeared.These events are separated by millennia. The best healers of their time strove to find optimal solutions to improve the quality of treatment and help their patients.

As evidenced by the finds of archaeologists, already in the 9th century BC. e. the Maya Indians used a round jade or copper tube to drill holes in their teeth. The abrasive material was quartz, crushed in water, and the tube itself was rotated with palms or with a rope. Another interesting find, made at the site of the ancient Indians, made it possible to establish that the Maya also used drills made of solid volcanic glass, and not only for medicinal, but also for aesthetic purposes – with their help, teeth were inlaid with precious stones.And it should be noted that the Indians have achieved great skill in this: the holes made with such drills delight archaeologists with their ideal shape!

Here are some more interesting facts about ancient dentistry. On the territory of modern India and Pakistan, a drilling tool was found not so long ago, the age of which is about 9 thousand years. Designed in the image and likeness of a construction for making fire, it is a wooden bow connected to a rotating spindle with a string.

Surgeon Archigenes, who lived in Ancient Rome (1st century AD), is considered one of the first doctors who used trephine to dissect a tooth cavity. In the future, this technique was not used until the 15th century, when it was again applied by the professor of the University of Bologna, Giovanni di Arcoli, whom we already mentioned in the article on the history of prosthetics.

At the end of the 17th century, the Dutch surgeon Cornelius Solingen designed the first hand-held bur, which consisted of a rod with a six- or octagonal handle and removable heads of various shapes.The doctor worked with the boron, rotating it with his fingers, and, although it was a laborious, long and painful procedure for the patient and the doctor himself, this method was used for a long time in the absence of other alternatives.

At the end of the 18th century, John Greenwood, who went down in history as George Washington’s personal dentist, constructed a prototype foot-operated drill. The drive was taken from a spinning wheel. The drill, for all its cumbersomeness, was working: Greenwood made four prostheses for the president with its help.Around the same time, new models of hand drills began to appear. In 1846, American Amos Westcott invented a hand-held bur, which was worn on the index finger of his right hand like a ring, which made it easier for the doctor to work, but still did not save him from calluses.

Amos Westcott hand drill. Engraving of the 1860s. Source: oregonencyclopedia.org

Over time, more sophisticated hand drills using rotary motion began to appear. So, in 1858, Wescott’s compatriot Charles Merry designed a dental drill with two handles: one was designed to hold the cutting tool, the second to impart a rotational motion to it.In addition to the fact that such a drill significantly reduced the drilling time, it also made it possible for the doctor to direct the tool to the aching tooth with the required accuracy.

In 1864, the Briton George Harrington created a drill with a winding spring mechanism (the spring was wound up for 2 minutes) and two interchangeable heads. This design allowed the dentist to perform preparation even faster and, if necessary, change heads depending on the location of the tooth.

In the late 1860s, American William Bonville created the first portable dental drill.The idea of ​​creating such an instrument was born to him after observing the operation of a telegraph machine equipped with two electromagnetic coils. As a practicing dentist, he set out to create the most functional instrument, easy to manage and work. His invention became a real breakthrough in the field of creating electromagnetic devices. Bonneville was awarded the Elliot Cresson Medal, the Franklin Institute’s highest honor for scientific and technological achievement. The device was recognized as a truly practical model and was widely used not only by dentists, but also, interestingly, by tattoo artists, who now had their own professional tool for work.

William Bonville Portable Dental Instrument. Source: mediazink.com

Almost simultaneously with William Bonville, the mechanic of S. S. White, George Green, received patents for his inventions. In 1868, he designed a pneumatic drill with a foot drive, the rotational speed of the bur was 2 thousand revolutions per minute. The S. S. White company took up the industrial production of the model – this was the first time in history when the production of a drill was put on stream.Green’s model is considered the prototype of turbine drills, which began to be used in the middle of the 20th century.

George Green’s electric motor model, designed by him in 1875. Source: frdental.hu

It is interesting that at the same time, American James Morrison also worked on his model of a pedal drill, designed by analogy with a foot sewing machine. Unlike static models of drills attached to a wall or ceiling, his proposed design was installed on the floor and was mobile.In 1876, S. S. White created an improved version of the Morrison machine with an innovative principle of transferring rotation from the motor to the handpiece with a bur using a flexible sleeve (a flexible shaft enclosed in a shell).

The S. S. White Flexible Sleeve Drills were considered the best, but they also had their drawbacks. First, they made a lot of noise. Secondly, the flexible hose did not transmit significant engine speed, and the bur, operating at low speeds, often jammed.Third, the inconsistent rotation of the bur exacerbated the painful sensations of the patients. Over time, design solutions have made it possible to achieve smoother operation of the drill and make it less noisy.

According to a study by Japanese neurologists, patients with dentophobia react completely differently to the sounds of a switched on drill than patients who do not have such a phobia. In people for whom visiting the dentist’s office is not a stressful situation, the brain’s reaction to the sounds of the drill does not differ from the reaction to other neutral sounds.That is, the patient heard and perceived the sound, but at the same time remained calm. For those who are panicky about dentists, when the drill is turned on, the caudate nucleus is involved in the brain, which is responsible for the ability to remember and learn. That is, such people, having heard a working drill, remember the unpleasant sensations associated with it for the rest of their lives.

The first pedal drills were very expensive, so many dentists continued to work with hand drills until the early 20th century.But later pedal drills began to be widely used in world practice and were used until the 1960s. Their role in the development of dentistry cannot be underestimated, because thanks to this invention, the quality of dental care has significantly increased.

Pedal-driven drill. Source: adento.ru

Pedal-driven drill. Early 1900s. Source: commons.wikimedia.org

At the end of the 19th century, with the active use of electric motors in various mechanisms, new models of electric drills appeared.Their burr rotation speed was several times higher, which significantly reduced the time of the procedure.

In 1875, Greene invented the electric motor drill, but the model gained wide popularity among dentists much later – with the advent of the era of electricity in the United States. At first, dentists were skeptical about the new generation of dental drills. First, electricity was not available everywhere and always. Secondly, there were not enough qualified specialists who could maintain and repair devices and charge batteries.But work on the creation of more advanced structures with the highest rotational speed of the bur continued.

In parallel with the evolution of the drills, S. S. White specialists worked on improving the handpieces. At the beginning of the twentieth century, dentists were offered 2 basic models of handpieces and their improved designs, as well as contra-angle handpieces (contra-angle handpieces for basic models). The latter differed in the design of the bur fixation unit and were made with a different angle of inclination of the head with a bur, thanks to which the doctor could work in hard-to-reach carious cavities.In the decades that followed, these handpieces remained essentially unchanged, and in the 1930s, dentists used the same instruments as their older counterparts at the turn of the century.

Dentist’s office. 1909 year. Source: chs.org

In the 1910s, the first electric drills appeared. Their burr speed was significantly higher than that of the previous generation models. An important observation was made that at high speeds the burs cut more evenly and cause less discomfort, so further improvements to the drills went hand in hand with studies of patient response to vibration at different burr speeds.For example, it was found that teeth feel less vibration at a higher burr rotation speed. Later, the upper frequency limits of the perceived vibration and the frequency range that cause the greatest discomfort were determined. It was also concluded that the maximum efficiency of the action of cutting tools is achieved at a speed of about 60 thousand rpm, but at the same time, an increase in the rotation speed causes the most painful and unpleasant sensations due to an increase in temperature in the treated area of ​​the tooth.This means that the preparation should be accompanied by simultaneous cooling of the tooth tissues and cutting instruments to prevent heating of the pulp and necrosis.

Office of Fannie Gray, Australia’s first female dentist to receive a Dentist Degree. 1914-1916 Source: bitemagazine.com.au

In the 1950s, the first cooling systems appeared – air-water sprinklers in the form of a nozzle that was attached to the tip with a clamp. In the first models, the patient assisted the doctor by pressing the button of the air valve.In later versions, the sprinkler was already driven by an electric solenoid valve at the same time as the bur. Later, a second air drying nozzle was added to the tip.

Dental office, USA. 1950s Source: shorpy.com

Dental office, USA. 1950s Source: U.S. National Library of Medicine

The high speed boron drills produced in the Soviet Union and abroad in the middle of the 20th century had one big drawback: they were equipped with the same inconvenient extension arm mechanism that was used on standard speed machines.This limited the range of motion and prevented the doctor from working while sitting. In the 1950s, domestic and foreign designers of dental equipment worked on the creation of sleeveless machines using microstructures: turbine handpieces, pneumatic and electric micromotors, built-in or attached directly to the handpiece. At the end of the 1950s, the first models of drills with turbine handpieces appeared, which later began to be equipped with built-in cooling systems and local lighting.

Dental office in a district clinic, USSR. Source: urdoma.info

The first production model of a domestic pedal-type drill with a foot drive was created in the 1930s at the experimental design bureau of the Stalingrad Medical Equipment Plant. Its serial production continued until 1963. In the 1950s, electric drills were also produced in the country, including those with a rigid sleeve, which were used until the end of the 1960s with various improvements.The drills were equipped with straight handpieces with automatic clamping, including a high-speed handpiece of the NP-10 type; contra-angle handpieces (with a fixed and rotary head), including a high-speed handpiece of the NSU-1 type. The maximum rotational speed of the bur, achieved with the high-speed handpieces, was 30 thousand rpm.

Trolley for dismantling / mounting wheels up to 600 kg | BAHCO

Trolley for dismantling / mounting wheels up to 600 kg | BAHCO | Bahco Russia

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Additional Information

Product information

• Pallet truck to help users with tire fitting
• Able to lift wheels up to 600 kg
• Crank or pedal systems allow the wheel to be lifted / removed
• The perfect balance between fast lifting and precise approach, achieved by a powerful hydraulic cylinder that can reach its maximum height in 40 pedal strokes for fast assembly and disassembly
• Five-position adjustable mechanical system allowing a wide range of busbar diameters from 300 to 1300 mm
• Trolley for additional stability and correct positioning of the car wheel, with an inclination of it up to 4.1 degrees
• Safety functions
• – Trauma-free pedal assembly with locking function
• – User safety foot stop
• – The rear wheels are equipped with a brake to fix the wheel cart and prevent movement during tire change work
• Steel rollers allowing the tire to pivot to match the position of the bolts on the vehicle
• Handles make even the largest tires easy to move and transport

Specifications

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Angle grinder 1400 W, 125 mm, SJS, foot switch, vibration reducing side handle

Angle grinder 1400 W, 125 mm, SJS, foot switch, vibration reducing side handle – Autokaubad24.ee

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Angle grinder, 1400 W, 125 mm, SJS, foot switch, vibration reducing side handle
SJS system prevents engine burnout.Labyrinth type design prevents particles from entering the engine. Constant electronics provide additional power as the load increases. The bottom seating switch provides additional safety, and and want the device to be seiskub, and this if dropped from your hands during operation. AVT- vibration-damped side handle.

• power 1400 W
• speed 2800 – 11.500 rpm
• Sole thread M14
• bore size (shaft diameter) 22.23 mm
• Disc diameter 125 mm
• Switch (without permanent blocking)
• Anti-vibration side handle AVT
• Disc for bolkarki
• end wrench
• Power cable 2.5 m
• Sound power level (LWA) 93 dB (A)
• Sound pressure level (LpA) 82 dB (A)
• uncertain noise (K factor) 3 dB (A)
• vibration level (3 axes) 10 m / sec²
• undefined Vibration (K factor) 1.5 m / sec²
• weight without wireless (EPTA-Procedure 01/2003) 2.4 kg

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