Speed for Field Sports
Sample Workout
| Exercise | Sets | Reps |
|---|---|---|
| Quick Starts (3 Steps)Â Alt Left lead & Right foot lead | 3 | 5 each leg |
| Zig Zag Single leg speed hops -10 yards | 3 | 5 each leg |
| Short Burst Acceleration 7 Steps | 3 | 6 |
| Zig-Zag Cuts (shift every 3 steps) | 1 | 6Â for 30 yards |
| On/Off/Ons- Accel 20yds/Coast10yds/Accel 20yards | 1 | 6 |
Speed for Field Based Sports
The speed demands for field based sports fall into:
- Short run bursts
- Submaximal long range running
- Change of direction.
- Sports like soccer, football, rugby and lacrosse also require athletes to react to opponents as well as objects. Athletes have to be fast in short distances as well as have long bursts of speed for range. Training should include intense bouts of 1-3 step bursts, 7-8 step accelerations and 30-50 yards of top speed running. Exercises should include: straight line running, multi directional stop & go, multi-directional continuous, and lastly sport specific integration using implements of the sport.
