Improve Your Speed With These Simple Drills
by Manny

When you start training it is important to understand what you are training for and what energy systems are used.

For speed, the main energy system used is the alactic energy system. This is an anaerobic system, meaning that oxygen is not used. Instead of oxygen, the muscles are fueled by a fuel called known best as ATP/CP. This is a readily available fuel stored in our muscles.

When training or competing using speed, efforts of are in excess of 90%. Due to this high output required, our bodies cannot sustain this maximum effort for long periods, therefore short, intense efforts are required.

Training for Foot Speed

Ladder drills are a great exercise to use to speed up footwork in sports such as Football, Boxing, Tennis, Badminton, Rugby plus many more that use fast footwork to gain advantage.

This video shows 3 different drills to use to help speed up your feet.

Use maximal effort for 10 seconds then rest for 50 seconds.

Start out with 2 sets of 10 x 10 second intervals. Rest for 2-3 minutes between the sets.  

Increase amount of reps and sets as you progress and improve

Written by Manny

It started with a passion for fitness!

At the age of 17, Manny qualified as a fitness instructor and worked in a large multinational health club. Eager to learn about this industry he went on to university obtaining degrees in physiology and sports science from Leeds University, a YMCA personal training qualification and a Master’s degree in Physiotherapy from Robert Gordon’s University, qualifying as a Chartered Physiotherapist in 2005.

The next four years he was a rotational physiotherapist at Royal Salford Foundation Trust, implementing his skills in a variety of settings and departments with the hospital. Promoted into more specialist role Manny soon moved to Derby City PCT and worked with local GPs to manage people’s musculoskeletal pains.

He then progressed to working with the military and obtained the team lead role at Bovington Camp in Wareham. Whilst running a busy and complex department he obtaining more specialist qualifications in orthopaedic medicine, injection therapy and acupuncture. Manny observed very high standards of physiotherapy and rehabilitation within the military and wanted to transfer these services to everyday people.  So 2012 Urban Health & Fitness was created by Manny with the sole aim of doing this. 

Manny now specialises in treating people with complex back pain and particularly people suffering with pain after back surgery. He actively engages with people, organisations and companies to reduce the incidence of back pain for the long term. He aims to ensure that all organisations no matter how big or small can prevent their staff from the epidemic that is spreading.  

Manny also advises and sits on two boards for a medium sized social enterprise company in Hampshire who deliver a range of care, dental, well-being and transport services throughout the south of England.  He is also on executive team member for the Christchurch Chamber of Trade and Commerce.

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