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Warming up and cooling down are equally important whenever you exercise, but if you want to give yourself the best chance of getting through this period then make it mandatory!   Warming up   Increased muscle temperature for optimal flexibility and efficiency. Dilates the blood vessels supplying the muscles with a greater volume of oxygen and nutrients minimise stress on your heart Reduce muscle soreness Increase synovial fluid around the joints aiding in protecting those knees and shoulders Helps to mentally prepare for task ahead Warming up before any sport or a workout is crucial to aid prevention of injury...

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  Sideways  Start with both feet outside the ladder facing sidewards. Jumping sidewards  into the space between the rungs at the same time before jumping them both outside the ladder again, continuing this pattern as you progress through the speed ladder. Face forward  Facing  straight on, run through the ladder at pace taking two steps forward diagonally through the rungs, remember drive the arms with the leg movement repeat this pattern until you reach the end. Lateral Runs  Turn to your right so that your body position is face sideways to the ladder. Run along the ladder, making sure you...

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  If your goal is to increase your speed on the football field, using cones is a great way to do it. Not only do they create set-points for you to aim toward, but you can also set them up in a number of different ways, allowing you to train doing a number of different speed-related drills so you become the best athlete ever. Here are a few cone drills to consider: Forward-Back Drill. To complete this speed drill, place five cones in a straight line approximately five yards apart. Starting at the first cone, sprint to the third one....

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    Soccer is one of those sports that rely on a great deal of footwork in order to move the ball and outmaneuver your competitor. And there are several speed ladder drills you can use to help you do both of these things, ultimately building your speed and endurance, and improving your soccer performance. With that goal in mind, here are the 10 best speed ladder drills to implement in your current training routine: With the ladder lying on the ground, run through it as fast as you can, making sure that each foot lands between each rung before...

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  Hurdles are great pieces of equipment to help you build your lower body power and speed. Plus, there are a number of different drills to choose from, which means that you will never get bored and always be able to challenge your body, helping it advance in regard to fitness and performance measures. With that thought in mind, here are some drills that you can do with your own speed agility hurdles (place your hurdles approximately one meter apart for these drills): 1-step speed drill: To do the 1-step, simply run through them, placing one foot in between each...

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