12 best books of footballs

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Training for Speed, Agility, & Quickness

The top sport and conditioning experts present the best information on testing, techniques, drills, and training programs to maximize athletes’ movement capabilities. The book includes 262 drills and proven assessments for customizing programs and tracking progress. Sample training programs are included for numerous sports.

Speed: Falling Starts

Purpose:

To enhance quick leg turnover at the start and teach the proper acceleration lean.

Procedure:

- Stand with the feet together and lean forward until your balance is lost (see figure a and b).

- At this point, accelerate at full speed to catch yourself (see figure c).

- Run 20 to 30 yards or meters.

Agility: Ladder Side Step

Purpose:

To develop balance, flexibility, footwork, and peripheral vision.

Procedure:

- Start in a two-point stance.

- Sprint laterally through the agility ladder using high knee and good arm action.

- Hit the alternating foot in each square of the ladder (see figure a and b).

Agility: Bag Side Step

Purpose:

To develop flexibility, high knee action, and quick foot action.

Procedure:

- Start in a two-point stance.

- Sprint laterally one direction over bags using high knee action.

- Start with the leg closest to the bag.

- Go over the bags leading with the right foot (see figure), and then lead with the left foot when you reverse directions and go the opposite way.

Quickness: Focus Mitt

Purpose:

To improve mental processing speed, upper body reaction time to visual stimuli, eye–hand coordination, and total body quickness.

Procedure:

- Stand in the ready position or in a position particular to your sport and a partner stands in front of you (see figure a).

- Using a focus mitt, your partner initiates the drill by presenting the mitt as a target to which you are to deliver a predetermined punch or slap (see figure b).

- Your attack may mimic sport-specific movements, such as a tennis forehand or football lineman’s hand technique.

Variations:

- Add an additional mitt for complex response decisions.

- Throw multiple punches or combinations to specific targets.

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