Speed & Agility > Speed Strength
Speed is often incorrectly perceived as independent from strength.
Strength and speed strength training are prerequisites for acceleration and deceleration. Speed strength training enhances rapid force development and high power output and is the foundation for improved speed and agility
Speed strength is an expression of power
The acceleration of your body weight requires strength and stability - highlighting the reasons why core stability training has positive effects on speed and agility
Speed Strength Training Concepts
The major training concept for developing speed strength is resisted running. This is a functional method for developing speed strength and includes accelerating while wearing a weighted vest, pulling a sled , or against the resistance of a partner .
Plyometrics
Plyometrics are jumps or combinations of jumps that produce quick, powerful movement using a stretch reflex. A stretch reflex occurs when a muscle lengthens (stretches) and then immediately shortens - the reflex action occurs when the muscle changes from the lengthening to the shortening action. These drills are a specific training mode for cricket because the movements replicate the game's mixture of vertical and horizontal acceleration against the ground and the triple extension of the ankle, knee, and hip joints when running between wickets or fast bowling. Plyometric drills enhance power, speed, and agility.
Plyometrics may be introduced after you have successfully completed a core stabilization and strength phase of training. So that these drills will also help to prevent ankle and knee injuries, multidirectional movements are incorporated to reflect the multidirectional nature of Cricket. These drills have a strong proprioceptive component (they challenge balance and the self-awareness of muscles and joints) and positively affect agility, coordination, and stability strength. Visit the Cricket Fitfiles for plyometric drills.
Training for speed strength should be progressive and introduced once a sound strength and stability base is present. |
