DEVELOP SPEED THROUGH ACCELERATION DRILLS


Developing Speed through acceleration drills! Here are a few I use for everyday speed training. Great for beginners or advanced athletes.

Never done one before? That’s fine!!! But if you’re serious about being a SPEED ATHLETE incorporate these bounding drills in your program. ⠀

When you do a Bound, the muscles of your leg coming into contact with the ground must rapidly decelerate your body. The energy is stored in your muscles, before transitioning into the next explosive Bound. The less time you can spend on the ground and more power you can produce, the more effective the exercise.⠀

And the better athlete you will become. Spending less time on the ground means you are spending more time moving in the direction you want to go.⠀

Bounding does a few great things to improve sprinting, the main one being the improvement of an athlete's stride length by improving the vertical force an athlete must put into the ground. ⠀

Bounding also helps athletes improve their coordination and rhythm. Finally, as Bounding is a very high force activity, it is a powerful tool for improving speed from 5-20 meters, or mid-acceleration.⠀

Have I convinced you yet to try it!? 

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Dynamic Warmup Drills For Speed Training

As a speed athlete a proper dynamic warmup is key. Here are my go to drills for a sprinters warmup. Level for beginners to intermediate. 

 

 

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Increase Your Sprinting Speed With These Resistance Band Drills

 

 

 

Are you a speed athlete looking for more drills to incorporate in training either before or after to strengthen your sprinting mechanics and reduce injury? These are four resistance band exercises to add to you routine to become a stronger sprinter. I use these drills personally for warm up before a short sprinting day. 
  1. Banded Excellerated Strike Step 
Prevent extension in knee forward and when you strike back. Helps strengthen the muscles and tendons around the knee joint. Make sure that your foot isn’t coming out forward put locked in place and strike back in the ground for a horizontal force in the forward direction you want to go. Think about when you drive out of the start and your first foot comes out at the perfect distance and angle to drive you forward lower and not pop up.
  1. Top Speed Strike Step
2A. In an upright position one knee up, arms in sprinting stride formation. Starting in the A position with the band around the ankle you are going to strike down. The light resistance will focus on striking down and back with sharp arm movement. 
2B. If you want to advance this drill you can use two bands. The band will push you up and the lighter band will pull you down. This will create over speed because the band is pulling you up.
  1. Banded Hip Flexion
Standing in an upright position, arms in sprinter stride position. One foot slightly behind the other, drive that foot upward toe flexed. Notice that when I drive my foot up, I am not letting it swing out forward. You want to minimize activation of the quad and focus on activating the psoas and hip flexor muscles. 
                                                                                                                                     
      
    4. Anti-Rotation Exercise
Band either on inside or outside of you leg. You are going to be doing an A-March. Helps by developing isometric strength through a dynamic range of motion. Working a lot of stabilization muscles and core muscles for when you sprint.

 

 

 

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How To Train Like An Athlete

I have been around the block when it comes to athletics. I have been on several different teams for sports. I have put in the time and done the research for what it takes to be an elite level athlete. That is why when I get asked “What does it take to be an athlete?”, I get to speak from personal experience. 

As an athlete the goal is always to improve performance. And while genetics plays a big role in an individual's physiological ceiling, lifestyle choices, commitments, economic and social limits, desire and even luck prevent many athletes from achieving their full potential.

This is why I decided to share a few things that you can do to become more like an athlete.

Keep a Training Log

I made this mistake on day one. When I first started training I didn’t keep a log of my training. Ultimately I never saw progress because I didn’t know what numbers I was trying to chase. I saw others doing it but thought there wasn’t time to mess around with that. I was wrong.

Training logs reveal a lot. If you hope to make improvements and have meaningful communication with a coach, you should keep a detailed training log. Clear, accurate information, including short journal style entries are crucial.  

"And how did you feel about that?" is one of my favorite questions to ask, and while it seems silly to even record that, the answers are, in fact, very helpful for training purposes. Try this for yourself and you will see a difference.

Read & Absorb

Seeking guidance and information is a key element to any improvements we make in our sport. There is so much information on the internet. Be wise to what you read and make sure you get all the information on a topic before investing your time. Absorb different source of a topic to make sure you understand it fully. A true athlete will research tons about their sport, specific training, nutrition requirements and find out what works best for them.

I've always been baffled by the actions of otherwise intelligent, educated people who get caught up in the local scene, what seems like a popular trend right now may not be safe or even work for you.

Maintain Discipline

Nothing comes easy without hard work. With that being said, this hard work comes with sacrifices. You may have to miss event or skip out on pizza day just to see better results. I am not saying you have to. I am saying you should WANT to. Your why should outweigh your need to slack off.

Stay woke. Literally be mindful to what you want to achieve and have some discipline to get there. We only have one life and I cannot say it more clearly

Find Balance

When I was done University level sports I realized something. I had spent all my time training for my sport and never found balance. I had no idea what to do post graduation. This did eventually change but I was still lost. And this is why I share my story so that others find balance and not get so burnt out from athletics.

For continued, long term athletic progress, life balance is fundamental. From the moment you stand up and declare your intention to become an athlete, you need to learn life balance. If you manage to juggle commitments, obligations, work, play and sport well, your road to athleticism will be cake. I had to learn this through trial and error. That is why I pass this knowledge onto you. Make a plan of action and look to the future. Where will you be after athletics. How can you turn your passion into a career. 

When I look back on my athletic journey I have learned a lot. I fee it happened to teach me life lessons. Who I am is based off of what I have endured through athletics. And you know what... I wouldn't change one thing about it.

 

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LIST OF FREE BIRTHDAY GIVEAWAYS IN REGINA

Looking for a list of FREE things to get that places giveaway for your birthday in Regina, SK? Watch this video to see the full Vlog plus here is the list!

1. FREE Breakfast Grand Slam - Denny's

2. FREE Juice Smoothie - Booster Juice

3. FREE Half Nachos - Canadian Brew House

4. FREE Poutine & Ice Cream - Coney Island

5. FREE Tea of Choice - David's Tea

6. FREE Makeup Gift - Sephora

7. FREE Drink - Starbucks

8. FREE Samples - GNC

9. FREE Burger - Harvey's

10. FREE Beer - Malty National

11. FREE Ice Cream Cone - Dessart

HAVE FUN!!!!

 

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