Getting to It
By Scott Mackar
Matt DeLancey, strength and conditioning coach for the Florida Gators, dishes some advice for working on quickness during cone drills, shuttles and multidirectional movements.
Do
• Train quickness in two three-week phases in the off-season. Work quickness once a week in the first phase, and twice a week in the second. Six weeks before two-a-days, train quickness three times a week.
• Work footwork technique in the first week and quickness in the second; then in the third, perform the drills as fast as possible.
• Start with a 4:1 work-to-rest ratio, and progress to a 3:1.
• Start each drill in a good athletic stance with feet shoulder-width apart.
• Keep your knee in line with your second toe when changing direction.
Don’t
• Be passive when performing a quickness drill.
• Let your knee extend past your toe when cutting.
• Perform high intensity quickness drills in-season if you’re a starter; practice and games will help you maintain. If you’re a sub, perform drills once a week.
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Getting to It
By Scott Mackar
Matt DeLancey, strength and conditioning coach for the Florida Gators, dishes some advice for working on quickness during cone drills, shuttles and multidirectional movements.
Do
• Train quickness in two three-week phases in the off-season. Work quickness once a week in the first phase, and twice a week in the second. Six weeks before two-a-days, train quickness three times a week.
• Work footwork technique in the first week and quickness in the second; then in the third, perform the drills as fast as possible.
• Start with a 4:1 work-to-rest ratio, and progress to a 3:1.
• Start each drill in a good athletic stance with feet shoulder-width apart.
• Keep your knee in line with your second toe when changing direction.
Don’t
• Be passive when performing a quickness drill.
• Let your knee extend past your toe when cutting.
• Perform high intensity quickness drills in-season if you’re a starter; practice and games will help you maintain. If you’re a sub, perform drills once a week.