3 Highly Effective Hand Speed Drills | STACK

3 Highly Effective Hand Speed Drills

April 12, 2012

Must See Speed Videos

Do you want to hit a ball harder, stickhandle faster or shed tough blocks? Then perform hand speed drills. Hand speed drills are designed to make your upper body move faster and improve your coordination, upper-body strength and stability.

The training method behind increasing hand speed is essentially the same as increasing lower-body speed. That's why many of the drills you can perform to improve hand speed mimic traditional speed drills, and even use the same equipment.

To start increasing your hand speed, I recommend performing three drills that involve quickly touching a 45-pound plate with your hands in different patterns while in push-up position. You can perform the drills once or twice a week during your upper-body workouts. Watch the video below to see how the hand speed drills are performed, and do each one for three sets of six to 10 seconds.

Hand Speed Drills

Alternating Plate Taps Drill

  • Assume push-up position with hands directly under shoulders and 45-pound plate one to two inches in front of hands
  • Tap plate with hands in alternating fashion as fast as possible
  • Repeat for specified time

Lateral Plate Taps Drill

  • Assume push-up position one to two inches to right of 45-pound plate
  • Tap plate with left hand, then right hand
  • Touch hands to ground on opposite side of plate to return to start position; immediately perform in opposite direction
  • Repeat for specified time

In and Out Plate Taps Drill

  • Assume push-up position with 45-pound plate between hands
  • Simultaneously tap plate with both hands
  • Touch hands to ground and repeat as fast as possible
  • Repeat for specified time

Despite the benefits of hand speed drills, athletes often ignore this essential part of training. Instead, they focus on lower-body speed drills involving agility ladders, dots or a jump rope. But hand speed drills offer many benefits that these familiar drills do not. They can improve your performance on the field, court or rink in nearly every sport, so start performing them today! If you have any questions, let me know at flahivetraining@gmail.com.

Photo: montrealgazette.com

Connor Flahive is the owner and head sports performance coach at Flahive’s Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. F.A.S.T. specializes in strength, power and speed training for power sports. Flahive is a certified high school strength and conditioning specialist through the IYCA. He played football at the D-I level while earning his bachelor’s degree in exercise science at Northern Illinois University. Visit his website at flahivetraining.com and view his channel at youtube.com/flahive43.

Connor Flahive
- Connor Flahive is the owner and head sports performance coach at Flahive's Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. F.A.S.T. specializes in strength, power...
Connor Flahive
- Connor Flahive is the owner and head sports performance coach at Flahive's Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. F.A.S.T. specializes in strength, power...
More Cool Stuff You'll Like

3 Highly Effective Hand Speed Drills

Burn Your Competition with This Sprint Workout

Build Strength for Baseball and Softball Speed

Why Athletes Need Balance and Reactive Training

Reaction Drills Go Sci-Fi

How to Build First-Step Quickness for Baseball and Softball

4 Foot Speed Drills to Increase Speed and Agility

Pyramids: A Sprint Workout for the Strong

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

10 Reasons Why You're Not Getting Faster

Reactive Agility: The Next Big Thing in Speed Training

Stability Training Can Improve Your Agility and Range of Motion

STACK Challenge: 300-Yard Shuttle

Exercise of the Week: Reactive Tennis Ball Shuffle

Foundation for Basketball Success

The 5 Elements of a Successful Speed Training Program

Develop Your Hidden Weapon: Hand Speed

Get the Most Out of Foam Rolling

Improve Reaction Time for Tennis With Three-Ball Drill

Get Faster With 'The .10 Second Difference' From EXOS

ZSeries 10-Minute Workouts: Track Sprints

The Secret to Tom Brady's Newfound Speed

ZSeries 10-Minute Workouts: Multidirectional Run

Sprint Faster With Speed Demons

3 Speed Workouts to Improve Your Top-End Sprints

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Make Quick and Powerful Cuts Like Adrian Peterson

Michael Johnson's Guide to a Faster 40

Soccer Speed and Agility Drills for Women

Lengthen Your Stride for Maximum Speed

The Off-Season Baseball Speed and Agility Workout Program

Get Faster With the Ultimate Stair Workout

2-Week Long-Distance Track Workout Training Plan

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Reaction Time With Longhorn Baseball

Build Game-Breaking Speed With This Exercise

Reaction Training for Quickness

How to Safely Decelerate Faster

5 Ways to Spice Up Your Ladder Drills

Soccer Players: Get Faster with the Montreal Impact Workout

Upper- and Lower-Body Drills For Better Reflexes

How Sammy Watkins Built His Game-Breaking Speed

Step Counting: How Big Men Can Run a Faster 40

Exercise of the Week: Tennis Ball Reaction Drill

8 Positions to Lower Your 40-Yard-Dash Time

3 Box Drills That Develop True Game Speed

3 Speed Training Essentials You Must Develop to Get Faster

Ditch the Sprints. Here's How to Build True Sports Speed

Can a Faster Brain Increase Sports Performance?

Skipping Drills: The Missing Link From Your Speed Workouts

How to Improve Your Basketball Quickness in 5 Minutes

Develop Lightning-Quick Reactive Speed With Matt Zash

Rev Up Your Sprint Training With These Complexes

3 Simple Tips to Improve Your 40-Yard Dash

5 Easy Ways to Improve Your Sprint Speed

5 Essential Cross Country Workouts Explained

Improve Your Football 40 Time During the Season

Get Faster With 3 Essential Speed Training Strategies

Increase Your Soccer Speed With 4 Sprint Drills

Here's Why Andre Williams' Breakout Performance Was No Fluke

ZSeries 10-Minute Workouts: The Treadmill Challenge

Dynavision I-Span: Improving Skills in All Sports