Home > building athelitcism, speed and agility training > Agility and Power Drills – Unleashing and Building Your Inner Athlete

Agility and Power Drills – Unleashing and Building Your Inner Athlete

I’m constantly using things I’ve learned from my past.

A problem I see with many athletes and trainees alike is that they are constantly looking for the next best thing.

The next program….

The newest gym….

The popular gadget…

So on and so forth…

Do YOU want to know my two cents – If you know something your currently  doing now works – why not keep USING IT!

If it ain’t broke, don’t fix it…. Right???

It amazes me when a new flashy program or new gym pops open how everyone is so fast to join because “it’s the new thing” to do.

After a few weeks they realize its not all that great and its usually the same USELESS program just boxed up different…

You see this all the time where I live in Omaha with gyms popping up on every corner!

I say stick to your gunz!  Train for ATHLETICISM!

I’ve had countless opportunities to “get on the wagon” and join up in the new programs that come around but that ain’t me!

I’m OLD SCHOOL till I DIE!!!

I’m going to continue to rock the HARD CORE, NO BS Training style I’ve grown to represent.

It’s definitely NOT for everyone!

Training like an athlete is how I’ll train for the rest of my life!

I don’t know anything else that would appease me.

Leave the fancy gyms for the weak and pretty

So, The other day I hit an amazing training workout out on the football field.

All I had was myself and an open field.

Nothing else needed!

I hit up some good old fashioned agility drills and sprints.

The agility drills were what really amazed me.

I’ve still got my quickness but over time, I lost my coordination in the drills.

I know it will come back once I get more consistent with it but it really opened my eyes.

For my training I started it off with a series of EXPLOSIVE MOVEMENTS with bounds, skips, jumps, and single leg hops.

The focus on these drills is to pop off the ground as fast and as explosive as possible every rep!

When you’re working for plyometric drills,, your goal is to spend the LEAST amount of time on the ground as possible with your feet on each step.

Next, I hit some 5-10-5’s sideways, front to back, and straight ahead, working on deceleration and acceleration techniques.

Then I hit a drill called “4 corners” where you work on slowing yourself down, using quick choppy steps to cut at each corner.

Finally, I finished with some 20 yard sprints and as I walked back, when I got 10 yards away from the start I would walk on my hands back for 10 yards to the start and repeat.

That was a good little challenge!

All old school stuff I learned from back when I was playing ball as a kid.

Nothing new.

Nothing flashy.

Just plain old hard work!

If there’s  one thing I want you to learn from me while reading my blog, it’s to stick to what works, not to whats flashy, or new, or what everyone else is doing!

Be different and stick to the OLD SCHOOL RULEZ!

Be bold!

Be different!

Be a LEADER!

Here’s a little training video for you’re viewing pleasure!

Enjoy!

My Training Day:

1A) Plyos 2 sets of 25 yards Down and Back on Turf:

a) Power Skips

b) Bounds

c) Single Leg Hops

d) Broad Jumps

e) Frog Hops

2A) Shuttle Drills – 5/10/5 x 6 sets

3A) 4 Corners Drill x 6 sets

4A) Pro Agility Drill – 5/10/5 x 6 sets

4A) 20 yard Sprint w/ Handstand Walks x 10 yards x 6 sets

Live Aggressive and Get Strong!

Travis

PS – Make sure you’re always training for PERFORMANCE, then you’ll ensure maximum RESULTS!!!

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  1. strahinja
    August 31, 2010 at 7:59 pm

    I must say, you keep surprise me over and over.
    In a good way, ofcourse !!!

  2. September 1, 2010 at 12:32 am

    Great stuff Travis. Keep rocking the no nonesense training you and I both no is at the heart of athleticism! Enjoy Brasil brother!

  3. Thomas
    September 1, 2010 at 10:04 am

    Hey Travis,

    can you get your Vid “Building Agility for speed with …” for european Youtube, too 😉
    Cant watch it outside of US.

    Greetz from Germany
    Thomas

    • September 2, 2010 at 7:28 pm

      Bro!

      I’m sorry man but I don’t know how to get it to play in Europe!

      I’ll have to change the music and make sure it’s not copy right stuff!

      Thanks a ton for reading and watching!

      Spread the word!

      BIG things coming….

    • strahinja
      September 3, 2010 at 7:00 am

      Hey, I,am from Europe and I can watch it with no problem.
      Try to go on his youtube channel. http://www.youtube.com/user/getitdonefitness

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