Speed for Court Sports
Sample Workout
| Exercise | Sets | Reps |
|---|---|---|
| Single Power Jab Steps | 3 | 20Â each leg |
| Three Single Leg Speed Hops (distance) | 3 | 9 reps each leg |
| Short Burst Acceleration 7 Steps | 3 | 6 |
| Split jumps in place | 3 | 10 |
| 30 yard accelerations | 1 | 6 |
Speed for Court Based Sports
The speed demands for court based sports are primarily of the quick step and short run burst type. Sports like basketball, volleyball, and tennis require athletes to react to opponents as well as objects. Offensive movements or attacks mean athletes have to be fast in just a couple of short steps to get past or create separation. Defensively those same abilities are needed to cut off or close the gap on their opposition. Training should include intense bouts of 1-3 step bursts within 5 yard radius (speed box) with additional supplemental work done focusing on short acceleration runs of up to 30yards. Exercises should progress from: linear to, stop-start, multi directional, to change of direction and lastly sport specific integration using basketballs, rackets etc.
