Speed and Agility Training – Benefits of a Sound Training Journal

The majority of us have trained at some point in our lives. Odds are that if you have ever taken your training seriously you may have used a training journal.
No matter if you are training casually for fitness and recreation or if you are earnestly involved in speed and agility training, you can benefit from maintaining a journal of this sort.

The major difference between training journals and training logs, is what you write down in them following each workout session. Training journals are just that. They are more of a journal rather than a log. They will typically consist of things like your mental outlook at the time and how you felt over the course of the day or during your workout. You may want to include information about climatic conditions, training location, workout partners, and things of that kind. They can reach a bit into some statistical information but this is normally kept for a training record.

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Speed and Agility Training and Strength

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Speed and Agility Training and Strength

This article will examine what part strength plays in your speed and agility training program. Let’s define some terms.

• Absolute strength – is the maximum power you are capable of generating, your one rep maximum is your absolute strength
• Starting Strength – a function of how many muscle fibers you can instantaneously contract

Think of it like this, if you snatch a heavy dumbbell off the ground you will strain your back. But if you were to pick it up slowly this would not occur. Starting strength (in this example), simply measures the maximum weight you are capable of snatching off the ground without injury.

• Relative strength – your strength per pound of body weight
• Reactive Strength or Plyometric Strength – measures your ability to absorb and utilize force when switching from an eccentric contraction to a concentric contraction.

What is the relevance of these terms of your speed and agility training?

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Jump Roping for Speed and Agility

When people think of jump roping, playgrounds with little girls playing Double Dutch come to mind. However, jumping rope is a staple in adult sports training. Personal trainers, sports coaches, athletic trainers and strength and fitness coaches include jumping rope is a traditional exercise for endurance, agility, and speed.

History

While no one knows the exact origin of jump rope it is believed to be dated back to ancient China. However, the Egyptians jump roped using vines. In the United States, jump roping was very popular with in the 1940’s and 50’s. One reason for this was affordability; the jump rope was and still is affordable for most budgets. Ease of use was another reason for its popularity, anyone could participate. For athletes, original jump rope workouts were usually done in boxing gyms. Boxers still jump rope for cardiovascular endurance and foot speed. Recent interest in speed and agility training has trainers and athletes realizing a whole new appreciation for the rope.

What’s Old is New Again

A jump rope is a significant piece of exercise equipment. Yet it is inexpensive, you can purchase a quality rope for less than $5. Jump ropes are portable and easy to store as they take up little space. It can be used inside or outside by a wide variety of age groups and fitness levels. It improves cardiovascular fitness, increases agility, and tones the body's muscles all at the same time.

Accordingly, the teaching of jump rope skills is highly suitable for physical education classes in grades K-12. In addition, the advanced skills are ideal for university courses, athletic training, and adult strength and fitness workouts. For the adult who wants to get rid of the love handles, jump roping is more effective in burning fat than jogging or cycling.

Getting Started

Most people agree that when choosing a jump rope, go with a basic vinyl rope. Cloth ropes are quieter on the ground but can be flimsy. Leather ropes are traditional but have an unnecessary break-in period. You can later graduate to a weighted rope if you prefer. Make sure to try out your rope first before you buy it. Take notice of the handles, whether you prefer wood, foam or plastic, traditional style handle or trigger handled for better gripping.

Length Matters

Not all jump ropes are the same. You need to get a rope that fits you. If your jump rope is not the right length, it will discourage you from keeping regular workouts. In order to find the right size, grab a rope. Put one foot in the middle and hold the handles with both hands. The handles should come up to your armpits.

Location

Experts suggest you jump rope on a surface that gives. This can be wood floor or carpet if you don’t have access to a softer surface get an exercise mat, place it on the floor and jump on that.

Beginning Drill

Warm-up (if just beginning your day’s workout)

Do a gentle 5-10 minute combined stretching and jogging in place to warm up the muscles.

Exercise

Start with short yet frequent jump rope sessions. The best way to begin is with 20-second intervals on the rope.

• Skip for 20 seconds without tripping on the rope Note: if this is too much then go down to 10 second intervals.
  
• Stop before you get too fatigued and keep the intervals brief.
• Work your way up to doing 6 20-second intervals.
• Rest for 30 seconds to 1 minute in between intervals.

Cool-down (if done exercising this session)

Do a gentle 5-10 minute stretching to cool down the muscles.

Note: you are building a new skill, rope skipping. You need to learn this skill while you are fresh and not fatigued. Once you know and are comfortable with basic rope skipping you can go to more advanced drills.

Intermediate Work (see warm-up and cool down above)

• Speed Jumps -jump very fast, as fast as you can, do 3 sets of 45 second intervals
• One Leg -alternate between your right and left foot, jump 2 times on your left foot, then 2 times on your right foot for 3 sets of 45 second intervals
• Running Jumps -jump rope while moving from one end of the floor to the other, it is more of a fast walk, 3 sets of 45-second intervals

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