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  • 27May

    Set Goals and Follow Plans


  • 28Apr

    What Are The Benefits Of Speed, Agility & Quickness Training

    This article explores the benefits of speed, agility and quickness training in several sports. This training is particularly beneficial to athletes who have to move quickly to take part in their sport. In these sports, it is not always necessary to be "in shape" or perform well to win, but instead, it is more important to be faster, more agile or more "in the zone". Agility training can improve an athlete's performance and assist them in taking part in their sport. Agility training can help in enhancing their reflexes, reaction time, reaction time in using their arms and legs. Quickness training can help an athlete use their arms and legs to perform quick movements in their sport.



    Speed, Agility and Quickness Training Benefits
    An athlete's speed can help in getting past a defensive player or opponent. Agility training will allow an athlete to move around the court or court area more quickly and easily. Furthermore, athletes can also increase their speed and quickness when using their arms and legs in their sport. Quickness training exercises that include stair climbing, jump, roping sprinting, and hopping can help improve an athlete's quickness. (Lee E Brown and Joshua Miller 2005)


    An athlete can also benefit from speed, agility and quickness training by learning the basic exercises, which helps in increasing their speed and quickness. For example, an athlete can learn to improve their running speed with jumping rope exercises. (Lee E Brown and Joshua Miller 2005)


    Speed, agility and quickness training can be challenging to perform. This training can be highly demanding to athletes as well as their body. For example, jumping rope exercises should be done at a slow pace not to injure an athletes body. (Lee E Brown and Joshua Miller 2005)


    Speed, agility and quickness training is about working as well as possible. Other sports only require strength but not quickness. Agility and quickness training is more of an intense form of strength training and can also be highly demanding on an athletes body. (Lee E Brown and Joshua Miller 2005)


    Strength training exercises should also not be performed before working on the jump rope and other quickness training exercises. However, if athletes want to increase their explosiveness, they can perform strength training before performing the jump rope exercises. This way, the athlete's body will be worked through strength and quickness to help them gain more speed. (Lee E Brown and Joshua Miller 2005)


    These are just some of the essential tips that can help an athlete increase their all-around sports performance. Strength training exercises can be done at the gym or home. Jump rope exercises can also be done at home and are a great way to work on quickness. Strength training also helps with improving quickness and agility. If you want to increase your vertical jump, incorporate all of these tips into your routine. You will be glad you did.

  • 01Nov

    6 Facts You Need to Know About For Your First Marathon Run

    So, you have decided to run a half-marathon or a marathon. Congratulations.


    Now that you have made this momentous decision, you have some questions that you would like answered. Well, for almost 30 years, I have been helping many people achieve their goals of running their first half or full marathons.


    Here are a few of the questions that I have been asked, along with the answers


    What advice would you give to someone looking to run a marathon?

    Invest in a good pair of running shoes. Search for local shops that do gait analysis tests. Based on the findings of the video recording of how your foot strikes the ground, the tester will advise you of the best type of shoe for you.

    Also, clothing that is suited to the time of year that you are either training or racing. And don't forget a training diary or training app.


    How much time and dedication does it take to be able to run a marathon?

    You have to be dedicated to your goal of running a marathon and be prepared to train between 5 – 6 days a week of which two training sessions should be strength-based. Have a training plan and stick to it. At the end of each training session, write in the diary what you did, how long it took you, and how you feel about the training session. That information could come in handy for many reasons.


    For someone who has previously run a marathon, do you have any advice to give them on how to beat their previous time?

    Train harder, but smarter than you did the last time. If you have a training diary that covers your previous marathon, take a look through it and see what could be done better and apply it. If you don't have a specific running programme, you can find them on most charity websites. When it comes to the strength training portion of the plan, I would speak to a trainer with experience of designing sports specific programmes. These programmes are very different from those for general health and fitness. They will be designed to reduce the risk of injury.


    What are the health benefits to long-distance running?

    Top of the list has to be improved heart health. Improved lung capacity and function, lower blood pressure and lower resting heart rate are all bonuses.


    Is running a marathon healthy for our bodies?

    That can depend on the age and gender of the person when they start running for the first time. Running does improve bone density (makes the bone stronger); however, if you are coming from a sedentary lifestyle, it may take some time to see some improvement.


    What happens to your body after a marathon? (i.e. muscle pain, feet pain etc.)

    DOMS, or delayed onset muscle soreness, will occur at some point within 48 hours of completing the race. Tiny tears and bleeding in the muscles caused by the repeated muscular contractions that happen when you run over 26 miles. Some recovery aids are as follows: Sleep, ice, compression tights, anti-inflammatories, echinacea, massage.




    I trust that the information above will help to answer some if not all of the questions that you may have about running your first long-distance event.


    If you would like a complete 13-week training programme to help you achieve your goal of running your first long-distance race, then book a free 30-minute phone call and let's get the planning started right!


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