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-   -   How to improve speed and agility (http://www.catalystathletics.com/forum/showthread.php?t=4700)

gary palmer 09-28-2009 01:40 PM

How to improve speed and agility
 
Hello Everyone,
My son is 7 years old and is is a healthy and happy lad. He is very keen on his football here in England as most lads are and is developing into a fine footballer.
However he lacks speed and agility which is now beginning to show and frustratingly prevents him from displaying his skills. He's well built for his age and heavy. As a baby he was a bum-shuffler which probably resulted in certain muscles not being strengthened as much as they should. How do guy’s with bigger heavier physiques (like my son's) improve and acquire good speed and agility?
Are there certain muscle groups that need to be strengthened?
Can anybody recommend an exercise that we can do to improve my son's speed and agility.
Any help will be appreciated

Steven Low 09-28-2009 05:21 PM

Well, I would suggest gymnastics for body awareness/strength.. but that's just me.

You can work on stuff like dot drills, agility latter, etc.

How's the running technique?

Is he overweight and needs to lose some weight?

There's a lot that depends on what the kid wants to do wtih playing sports or whatever else he's interested in.

jake oleander 09-29-2009 08:36 AM

Get him started at a local track. He needs to run sprints, lots of them, preferably against kids that are faster (but not too much faster) than him. With technique work from track coaches and plenty of racing, he will get plenty fast.

Scott Kustes 09-29-2009 12:07 PM

What Jake said. And Steven too, but I vote for track over gymnastics. Though I may be biased. :-)

gary palmer 10-02-2009 12:08 PM

Thanks everyone for your replies.
We have noticed that a slight belly has appeared in recent times and we are trying to curb his eating beacause he does like his grub. I would'nt say his is overweight but when compared to his mates and teammates he is larger.
Obvoiusly this does not help especially as he's a bulky boy anyway.
Hopefully this natural bulk will result into an overall strong physique but you never know how they are going to grow.
Jake I was interested by one of your comments. Can you really transform your speed, can you go from slow-medium to fast-medium or even fast. When I see speed it always seems to me you are at the mercy of nature, you are either fast or not. Or can you train yourself to be fast and if not fast can training vastly improve your speed?
He plays sport almost every day so he's very active. He is also doing Tennis and maybe Rugby soon.

Chris Forbis 10-02-2009 12:32 PM

I would read Kelly Baggett's stuff. He has a ton of articles on his website and some good e-books as well.

jake oleander 10-05-2009 05:32 PM

Quote:

Originally Posted by gary palmer (Post 63487)
Jake I was interested by one of your comments. Can you really transform your speed, can you go from slow-medium to fast-medium or even fast. When I see speed it always seems to me you are at the mercy of nature, you are either fast or not. Or can you train yourself to be fast and if not fast can training vastly improve your speed?

There are going to be genetic limitations concerning speed and strength, but I believe anyone can, with enough training, become very fast and very strong. This is especially true if you start at an early age. Your son may never run under 10 seconds in the 100m, but that doesn't mean he cannot be extremely fast.
Apply all the training secrets you've accumulated to him at a young age, and he will go very far. The sky is the limit.

Omar Omar 10-12-2009 07:19 AM

I dont think theres any genetic barrier that prevents people from running fast. Maybe not competitive but everyone can run at about 11-12 sec/100 meter if they work hard enouph (in my opinion). Thats because all sprinting athletes from all countries over the world have been able to run faster than 11, this hints that genetic barrier is propably at a pace faster than 11...

Theres all kinda stuff to get someone to sprint faster...

Try polymetrics, sprinting at the track, BW gymnastics, agility, a bit of long runs, oly lifting and power lifting (even though he may be young to learn those). And the list goes on...

Brian Amundsen 11-27-2009 06:39 AM

The gymnastics idea is a good one. He is probably weak relative to his bodyweight. Running drills will help but they have to be used in the context of his sport otherwise you won't get much out of them. Learning to properly accelerate and decelerate will help him alot.

If you are interested in a simple program I could write something up for you. I've had great success in my speed camps with kids as young as 6.


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