Developing quickness

Developing Quickness

Quickness is genetically determined to a degree, but proper training can greatly increase quickness. Drills geared for pure quickness development should last 6-8 seconds. Training for quickness endurance could be longer in duration. The placement of quickness drills in training varies.

Athletes are faced with a multitude of different situations when performing; therefore placement of quickness drills varies accordingly.

Most of the time I incorporate quickness drills in warm-ups preceding weight training. When training to improve quickness endurance this type of training is often placed at the end of a workout. When under competitive situation that quick cut, pass or punch in the closing moment of an event (i.e. Boxing) can determine the winner. By placing quickness movements at the end of a workout the preceding competition conditions can be emulated to a small degree.

Before developing a quickness program, athlete evaluation is helpful. There is an abundant amount of testing procedures that are used to measure quickness. Tests include reaction drills, start and stop and quick feet drills. Different circumstances require different tests. To get an idea of an athletes quickness levels I like to observe them participating in their sporting event. I also use reaction drills such as dodge ball, ball drops, and shadowing drills.

Once I establish the trainee's level of quickness, I use the priority principle in training. The principle implies that weaknesses receive priority over well-developed motor qualities. Minimal time is spent on quickness development if high levels of quickness already exist. If the athlete is weak in this area we would usually train this quality 2-3 times per week.

Shock method training (plyometrics) can be helpful in improving quickness. Keep in mind proper shock method training can be useful, but improper use of this training method can result in decrease in performance and injury ( Refer to shock method training at maxcondition.com for info concerning plyometrics). A good strength and fitness base is necessary before performing this type of training.

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