Speed Drill
Speed Drill
 |
US $4.00
Tips To Enhance your Speed
As a Winger in Rugby or in Football your quickness as well as your agility are 2 of your most prized abilities. The best wingers in the world be it at club or international arena train on keeping their pace and quickness up for as long as humanly possible.
Being a winger I personally have a number of drills I do on my own to help maintain my speed . You are going to need a few things first which you can easily find by doing a search on the internet or see on eBay.
These are simply a weighted vest, ankle weights and a speed parachute pack.
Keep in mind a good warm up before and warm down after each drill is vital.
My First Drill: Ankle Weights Drill
I sprint the full length of the pitch with ankle weights on my ankle. To start off with I would recommend you should try five sprints a day with this method to get your body used to it. Maybe you can start off with 60% pace for your first two sprints then steadily rise to 75 then 85 then sprinting at your full pace by your 5th sprint. Your rest periods should be the walk or alternatively the jog back to where you started. You will notice you get less out of breath and lighter when you run normally with no ankle weights. For the weights I would suggest 2.5lbs should be fine to start off with and you can steadily add more weights to themas you advance.
The Sessions for the Ankle Weights Drill
Three sprints sessions in the week will be ideal, sprinting with this drill, doing this drill, abiding by this training every other day is the ideal programme to enable you and your body to regain energy.
My 2nd Speed Drill: Weighted Vest Drill
This entails you doing full length sprints with a weighted vest on, this might be a bit strenuous for some so if you do go with this drill I would advise you ask your general health practiioner first that you are in the right shape to utilise this drill. In any case it is not a rush to get as heavy as possible on. Rather it is a steady consistent progression, start of gradually with 5kg in the weights for say every other day of sprints. Then in the next week upgrade the weights to 7kg and the week after 10kg.
The Sessions for the Weighted Vest Drill
3 sprint sessions a week will be ideal. For instance every other day so if you start on Monday then next session should be on Wednesday and the Third should be on Friday. This provides you with 24hours in between sessions to allow your body to rest. Just as with the ankle weights drill you should allow yourself the rest in between sprints to be the jog back or alternatively the walk back to where you started this will improve your fitness, breathing and speed as you progress through the drills and the weights.
My Third Drill: The Parachute Drill
This is a lighter version of the 2nd above; it entails you wearing a parachute backpack on your back and doing sprints with it. I tend to use this drill as a warm down after the weighted vest drill. However this drill can also be used on its own especially if you do not have a weighted vest at first. The Sessions for the Weighted Vest Drill
As this drill is not as hard I would say ideally ten sprints every other day should be ideal. However rather than doing them 10 at once what you can do is break them into 5 sprints now then take a break by jogging round the pitch at a slow but steady speed and then do the next 5 straight away.
Final Thoughts
Mental ability , quickness, confidence and fitness are all aspects that will improve and develop abide by these drills and I hope these drills help you to leave the competition staring at the back of your head as you zip passed them.
About the Author
Van Casey enjoys writing helpful articles on various topics from moving house to picking the best Polk Audio Speakers or finding amazing deals on Polk Audio Monitor 70 Speakers
|
|
Milwaukee 5376-20 1/2-in Single Speed Hammer Drill $99 1/2-in Single Speed Hammer Drill - 5376-20. Side Handle. Depth Rod |
|
|
JET 707300 B3NCH, JDP-12, 12-in Variable Speed Drill Press $369.99 B3NCH, 12-in Variable Speed Drill Press - 707300 |
|
|
Makita 6408K 3/8-in Variable Speed Drill with Case $79.99 3/8-in Variable Speed Drill - 6408K. Keyless Chuck - 763109-6. Plastic Tool Case - 824043-A. Operating Manual |
|
|
DEWALT DWD210G 1/2-in 10-Amp Variable Speed Drill $129.99 1/2-in 0-1200 RPM 10.0 AMP VSR Variable Speed Drill - DWD210G. Chuck Key w/ Holder |
|
|
Fein ASQ 672-1 1-1/2-in Slow Speed Drill $3169.99 1-1/2-in Slow Speed Drill - ASQ 672-1. Additional Handle. Drift. Suspension Eyelet |
|
|
Makita DP4000 1/2-in 7 Amp Variable Speed Heavy Duty Drill $169.99 1/2-in Variable Speed Drill - DP4000. Drill Chuck - 193229-6. Chuck Key - 763434-5. Side Handle - 134903-7. Operating Manual |
|
|
Fein DSEU 638 1/2-in Variable Speed Rotary Hand Drill $409.99 1/2-in Variable Speed Rotary Hand Drill - DSEU 638. Quick-Action Keyless Drill Chuck. Additional Handle |
|
|
Fein DSCEU 638 1/2-in Variable Speed Hammer Drill $339.99 1/2-in Variable Speed Hammer Drill - DSCEU 638. Quick-Action Keyless Drill Chuck. Depth Stop. Additional Handle |
|
|
JET 354500 J-A3816, 15-in 6 Speed Floor Model Drill $1699 J-A3816, 15-in 6 Speed Floor Model Drill - 354500 |
|
|
JET 354550 J-A5816, 15-in Var. Speed Floor Drill Press $2199 J-A5816, 15-in Var. Speed Floor Drill Press - 354550 |
|
|
Boschrotozipskil .38in. Variable Speed Drill 627702 $74.1 Drill. Corded. Variable speed trigger. 6.5 amp. 02 000 RPM. Built in level for precise horizontal and vertical drilling. Lock on button. Compact two handed pistol grip design with soft grip. Includes drill and carrying bag. Length: 10.35. Width: 3.34. Height: 10.2 |
|
|
Powermatic 1792800 PM2800 18-in 1-Phase 1-Horsepower 115/230 Volt Variable Speed Drill Press $1099.99 PM2800 18-in Variable Speed Drill Press - 1792800 |
|
|
Drill, The $7.49 Drill, The |
|
|
This Is Not A Drill $10.49 This Is Not A Drill |
|
|
Irwin® - High Speed Steel Drill Bit Sets $110.8 Heat and wear-resistant bit sets. Drill parts and accessories utilized best for wood, plastic and metal Bit is made of M-1 high speed steel Power tools with great combination of toughness, heat and wear resistance Graduation(s) are in 64ths Twist and drill bit sets with a cutting diameter of 1/16in minimum and 1/2in maximum HSS cutting edge and bright finishing Available with a metal index case and 29 per set |
|
|
Black bull DP16UL 16 Speed Drill Press $458.17 Cast iron table base and drill body. Laser centering device and work light. 12 Diameter dry round table tilts 90 degrees left/right. 5/8 chuck capacity. Max Speed: 2604 220 RPM. Motor: 0.5 HP. 4.8 AMP. 120V/60HZ. 550 Watts. |
|
|
Milwaukee 5387-22 1/2-in Dual Speed Hammer Drill with Case $199.99 1/2-in Dual Speed Hammer Drill with Case - 5387-22. Carrying Case - 48-55-5378. Depth Gauge. Side Handle. Product Manual |
|
|
Factory Reconditioned Milwaukee 5387-80 1/2-in Dual Speed Hammer Drill $155.41 1/2-in Dual Speed Hammer Drill - 5387-80. Depth Gauge. Side Handle. Product Manual |
|
|
Milwaukee 1675-6 1/2-in Hole-Hawg Two-Speed Drill, 300/1,200 RPM $299 1/2-in Hole-Hawg Two-Speed Drill, 300/1,200 RPM - 1675-6. Pipe Handle. Product Manual |
|
|
Milwaukee 1630-1 1/2-in Compact High Speed Reversible Drill, 900 RPM $219.99 1/2-in Compact High Speed Reversible Drill, 900 RPM - 1630-1. Pipe Handle. Product Manual |
|
|
Fein ASZE 648 A 5/8-in Variable Speed Angle Drill $819.99 5/8-in Variable Speed Angle Drill - ASZE 648 A. 5/8-in Quick-Action Chuck |
|
|
Fein DDSK 672-1 1-1/4-in Variable Speed Reversible Rotary Hand Drill $2209.99 1-1/4-in Variable Speed Reversible Rotary Hand Drill - DDSK 672-1. Drift. Additional Handle |
|
|
Fein DS 648 5/8-in Variable Speed Rotary Hand Drill $889.99 5/8-in Variable Speed Rotary Hand Drill - DS 648. 5/8-in Quick-Action Chuck. Additional Handle |
|
|
Fein DSE 648 7/8-in Variable Speed Rotary Hand Drill $999.99 7/8-in Variable Speed Rotary Hand Drill - DSE 648. 5/8-in Quick-Action Chuck |
|
|
Hitachi D10VH 6 Amp 3/8-in EVS Variable Speed Drill $49.99 6 Amp 3/8-in EVS Variable Speed Drill - D10VH. Injection Molded Carrying case |
|
|
Milwaukee 1680-20 1/2-in Super Hawg Two-Speed Drill, 450/1,750 RPM $329 1/2-in Super Hawg Two-Speed Drill, 450/1,750 RPM - 1680-20. Side Handle. Product Manual |
|
|
Factory Reconditioned Milwaukee 5387-82 1/2-in Dual Speed Hammer Drill with Case $149.99 1/2-in Dual Speed Hammer Drill - 5387-82. Carrying Case - 48-55-5378. Depth Gauge. Side Handle. Product Manual |