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Speed Training Drills For Every Athlete | TrainHeroic

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Everyone can benefit from speed training. Speed work will develop you as an athlete and help you do the things you love as you get older.

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This is an example of a training plan for a student-athlete who had Spastic Hereditary Paraplegia (a disability which paralysed you from the waist down) where they wished to improve there strength in the upper body

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This is a training plan for an athlete who wants to improve their strength and power when in competition. Here there is a concentration on other more complicated elements so don't get lost in the terminology its just an example of what a training plan can look like for an athlete in competition

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Improving explosive speed with drills and techniques

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Improving explosive speed with drills and techniques

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5 Best Drills For Explosive Sprint Speed

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Here is a web article on how much weight you should lift for getting what goals you want to achieve

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Reps, sets, and changing it up in exercise. - Strong Links Fitness

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Let’s talk about repetitions and set ranges in exercise. There are many ways to change what we are doing to continue to progress in fitness.

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Here is an article on exercises that you can do from home some are very basic but there are exercises with various intensities you can use

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The 20 best cardio exercises to do at home

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This article looks at the best cardio exercises to perform at home with minimal equipment, with progressions for all fitness levels, from beginner to advanced.

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Video on improving cardiovascular endurance 

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Video on improving cardiovascular endurance 

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these are labelled as football drills but can be used for other sports or general improvement of cardiovascular endurance

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5 Essential Drills to Improve Your Stamina | Cardiovascular Endurance Training for Football Players

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These exercies can be done at home using free weights (example dumbbells) or just your own body weight!!

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Strength training, also called weight training or resistance training, is an important part of any fitness routine. It helps make you stronger and also builds muscle endurance.

With strength training, you move your body against some type of resistance, such as:

your body weight

free weights, like dumbbells or barbells

resistance bands, also known as resistance tubing or workout bands

resistance machines, like cable machines, single-exercise machines, or multi-gym systems

Strength training is a versatile type of workout that you can do almost anywhere. While it's a popular exercise option at many gyms, you can also build a robust strength training program that you can do in the comfort and privacy of your home.

This article will help you understand what you need to get started with an at-home strength training routine, along with examples of exercises that you can include in your workout plan.

Research has shown that strength training can benefit your health and fitness in many different ways. According to the Mayo Clinic, strength training may help:

A home-based exercise routine can be a super easy and convenient way of fitting in a workout without having to hit the gym.

Once you're ready to start putting together your strength training workout, the first step is to find a place in your home where you can exercise comfortably. You'll want to find an area that has enough room for you to move your arms and legs freely.

You don't need to invest in much equipment, but if you do want to purchase a few items, here are some that may be helpful:

an exercise mat

resistance bands or tubing

dumbbells

a kettlebell

a stability ball

a medicine ball

Instead of using dumbbells or a kettlebell, you can improvise by using water bottles, sandbags, or canned goods in place of the weights.

If you're just getting started with strength training, you may want to find a strength training workout for beginners online. This can help you learn how to do different exercises with the right form, and also warm up and cool down correctly.

Before starting your workout, do a warmup routine for at least 5 to 10 minutes. This can include brisk walking, jogging on the spot, or movements that work your legs, arms, and other major muscle groups.

Once your muscles are warmed up and ready to move, you can start by doing a series of bodyweight exercises.

You don't need any equipment for bodyweight exercises, except an exercise mat if the floor is too hard.

With each of these exercises, use smooth, steady, and controlled movements.

A basic lunge works the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves.

1. Start by standing up tall, feet shoulder-width apart.

2. Step forward with your right foot, and lower your hips toward the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Make sure your front knee doesn't go beyond your toes.

3. Lengthen your spine to keep your torso upright.

4. Hold this position for 5 seconds or longer.

5. Then step your right foot back to meet your left, and repeat this movement with your left leg.

6. Repeat 10 to 12 times, then rest briefly and do another set.

Squat to overhead raise

If you're new to strength training, start off by raising your arms overhead without any weight. Once you can do this exercise with good form, you can add light dumbbells, and increase the weight as you build strength.

This exercise not only works your glutes and leg muscles, it also works the muscles in your core, back, and shoulders, as well as your triceps.

Planks are an excellent exercise for improving your core strength and stability. This exercise can also strengthen the muscles in your back, chest, and shoulders.

1. Rest on your forearms and toes only, keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged.

2. Try to hold this position for 30 seconds. If that's too hard, start with 20 seconds.

3. As you gain strength and fitness, try to hold the plank position for 1 minute or longer.

Once you're ready for a more challenging version of the plank, you can try lifting one leg at a time while you're holding the plank position.

Standard pushups work the chest muscles (pectorals), as well as the shoulder muscles, triceps, and abdominals.

1. Start in a plank position with your palms directly under your shoulders.

2. Keeping your back flat and bracing your core, lower your body by bending your elbows until your chest almost touches the floor.

3. Immediately push your body back up to the starting position.

4. Repeat 8-12 times. Start with 1-2 sets, and build up to 3 sets as you get stronger.

A less challenging version of the pushup can be done by putting your weight on your knees instead of your toes.

The following two exercises use dumbbells. Start with a 5-pound dumbbells. As you build up your strength, you can switch to using 8- or 10-pound dumbbells.

You can also use canned goods or water bottles in place of dumbbells. Just be sure to grip them firmly to avoid injury.

Dumbbell shoulder press

This exercise targets the muscles in your shoulders and arms, and can also strengthen your core and chest muscles.

Dumbbell triceps kickback

This exercise works your triceps as well as your shoulder muscles.

Resistance bands are another great tool for your strength training workout. They're lightweight and versatile, and a has shown they work your muscles just as well as free weights or weight machines.

Resistance band pull apart

This exercise works the muscles in your back, shoulders, and arms.

Hip extension

This exercise works the muscles in your hips and legs. You'll need a light- to medium-resistance band to do this exercise.

Resistance band leg press

This exercise works your quadriceps, hamstrings, calves, and glutes. Like a leg press on a weight machine, this exercise makes you work against gravity.

1. Lie on your back and lift your feet off the ground.

2. Bend your knees, creating a 90-degree angle. Flex your feet, pointing your toes upward.

3. Wrap the resistance band around your feet and hold the ends.

4. Press your feet against the bands until your legs are fully extended.

5. Bend your knees to return to a 90-degree angle.

6. Do 1-3 sets of 10-12 reps.

Finish your workout by cooling down for about 5 to 10 minutes. This allows your breathing and heart rate to transition into a resting state. Options include walking on the spot and gentle stretches.

Doing 30 to 45 minutes of strength training two to three times a week is an excellent way of building lean muscle mass, burning calories, and boosting your metabolism. This, in turn, can help you burn body fat and make weight loss easier.

In addition, strength training can strengthen your bones and joints, lower your risk of chronic diseases, improve flexibility, posture, and balance, and boost your mood and energy levels.

Many strength training exercises can be done in the comfort and privacy of your home, using just your body weight or basic, low-cost equipment as resistance.

If you have any health concerns or an injury that makes exercising difficult, talk to your doctor or a certified personal trainer before you start an at-home strength training routine.

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Strength Training at Home: Workouts With and Without Equipment

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Many strength training exercises can be done in the comfort of your home without any equipment. You can also use basic equipment like dumbbells and resistance bands to round out your workout.

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Exercises and information on muscle endurance 

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Exercises and information on muscle endurance 

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What is muscular endurance and how to improve it

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Muscular endurance means how long muscles can sustain exercise. Learn the benefits of increased muscular endurance and the best exercises to improve it here.

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Youtube reel on tips to improve muscle endurance in weight training

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Youtube reel on tips to improve muscle endurance in weight training

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This goes into the science behind power training

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This goes into the science behind power training

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Power training is a popular and sport specific way of doing strength training. This article covers everything you need to know about power training. From science to power training workout examples. Let's get started!

Content menu:
What is power training

Power training is a training method that focuses on both strength and speed. Common power training exercises include plyometrics, ballistic exercises and Olympic power lifts like a (power) clean or snatch.

Power itself is force multiplied by velocity (Power = Force * Velocity). To generate power during strength training, both load and movement speed are important. That's why power training emphasizes movement speed (velocity) in addition to load (force).
Power = Force x Velocity
In practice this means that during power training there's an intent to move the load as fast as possible. This is also known as maximal movement intent. This doesn't necessarily mean that the load moves fast, but the athlete aims to move it as fast as possible.

Effective power training requires power measurements with a velocity based training device like GymAware RS. These devices measure power, velocity and force. You need all three to create the most effective power training workouts. We'll soon discover why.

"It is important to know how power is derived. Meaning, looking at not only what power was, but what was the mass and the velocity." Strength coach Bryan Mann about power training

Power training vs Strength training

Power training can be considered a way of doing strength training. The main difference between power training vs strength training is that strength training focuses on overcoming resistance, while power training focuses on overcoming resistance as fast as possible.

In other words, movement velocity is considered more important in power training than in strength training. Therefore, most power training exercises require the athlete to move faster than in typical strength training exercises.

Benefits of power training

Whether in daily life or in sports performance, the time to lift, kick, catch, hit, throw or change direction is always limited. This means that in practice, movement velocity always matters.

Power training is important because it incorporates the need to finish your movement within a certain time frame into your strength training. Therefore you could say that power training is more sport specific than traditional strength training.

"If you bring up the velocity of the entire spectrum, then you're able to hit peak power faster, which translates to better performance." Strength coach Bryan Mann about power training

Power training increases strength, power and speed. These adaptations come from:

Muscular adaptations like muscle hypertrophy and even muscle fiber type transitions.

Neuromuscular adaptations like the ability of the nervous system to activate muscle units in a fast and effective way.

That said, power training is not necessarily the most effective training method to increase power.

Power training guidelines

It's time to put power training into practice! But before we jump to power reps, sets, recovery time and load, we need to mention a key component of power training: intent.

Literature shows that the intent to move a load as fast as possible is key to improving performance. So regardless of the actual (bar) velocity, you should always have the intention to move as fast as possible.

Elite coach Travis Mash about the importance of measuring intent:

"Intent should not be assumed if you want to ensure results." Travis Mash, elite coach and GymAware user

There's an easy way to boost intent: instant velocity feedback. There are several scientific papers showing that by providing instant feedback, athletes can enhance their velocity and power output by up to 10%. Hundreds of World Champions, Olympians and Pro Athletes use GymAware RS to get this feedback live and accurately.

Let's continue with our power training guidelines.

The ideal number of reps and sets

Power training does not require you to train to failure or fatigue. In fact, it's important to be able to perform explosive movements. As a result, power training usually requires less repetitions and sets than classic strength training.

A typical power training consists of 3-5 sets and only 1-3 reps. However, the optimal rep range differs per individual.

The best way to determine the ideal number of reps and sets during power training is by measuring power or velocity with a velocity based training device.

When doing so, you'll notice that both power and velocity will decrease when fatigue increases.

Simply stop your set when power or velocity loss becomes too high. Many experts use a velocity loss of 20-30% for power training. This means that you stop your set when your rep velocity (or power) is 30% less than your first rep velocity.

You stop the exercise when you can't reach a velocity above 30% velocity loss. Here's an example of how that would look like in practice:

Rest time: how long should you recover?

Power training requires relatively long rest times to recover between sets. 2-4 minutes of rest is common.

To determine your ideal rest time, measure power or velocity. If the power or velocity is still low when you start a new set, you're not fully recovered. Although you do not need full recovery, you should aim for high power or velocity numbers with only little velocity loss.

You can also use power or velocity measurements to see whether you're recovered from a previous training. Learn more about quantifying strength training fatigue and daily readiness.

How to determine you optimal load for power training

The optimal load for power training is between 30-70% of 1RM, depending on the exercise. However, there is a more individual and data-driven way to determine your power training load.

Simply put, it's the load that enables you to generate the highest power.

Optimum power load training (OPL) is a power training method that describes the optimal load for power training as the load that elicits maximal power.

To find this personal optimal power load, you need to lift different weights as fast as possible. Measure the velocity and power with a VBT device like GymAware RS or GymAware FLEX.

As you can imagine, the higher the load the slower the movement:

However, since power depends on load and velocity, there's an optimum in power. The load-power relationship (or power-velocity relationship) shows this optimum:

The load at which you reached the highest power is the load used in optimum power load training. Note that the load-power profile or power-velocity profile is an alternative way of representing the force-velocity profile (or load-velocity profile).

Although OPL is a scientifically proven, effective way to determine the load for power training, it's not the only load you can use for power training.

Velocity zones for power training

While the Optimum Power Load training looks at the load at max power, you might as well look at the velocity at max power. You can use the same method to find out at which velocity, the power is highest. Simply read the power-velocity relationship to find the highest power and the according velocity.

When looking at the velocity zones of velocity based training, speed-strength is most likely the velocity zone for power training. The speed-strength velocity zone ranges between 1.0 - 1.3 m/s. Depending on the exercise, max power often occurs in the speed-strength velocity zone.

The actual velocity at which maximal power occurs differs per exercise and individual. Of course, training can also change the velocity at max power of an athlete. Regular testing helps to track the precise velocity at which maximal power occurs.

Power workout examples

A typical power training workout example could look like this:

You could replace the power exercises with other power exercises like:

1. High pulls

2. Unloaded vertical jumps (example of a power exercise without equipment)

3. Power snatch

4. Push Jerk

Here's how to turn the power exercises and power workout example into a power training program example:

To make life easier, simply program your power training in a power training app like the FLEX Stronger app. This power training app guides you through your power training, using load and velocity targets and power feedback.

Summary

Power training is often more sport specific because - contrary to traditional strength training - it takes movement velocity into account.

When doing power workouts, it's important to be recovered from previous workouts. It's equally important to stop your reps and sets before fatiguing. By measuring power and velocity, you can easily control for fatigue.

You can't improve what you don't measure. To become more powerful, it's important to track strength power progress over time. To fully understand power improvements, make sure you measure the 2 components of power: force and velocity.

Hundreds of World Champions, Olympians and Pro Athletes use GymAware RS to measure power progress and get accurate power feedback, live during training. Learn more about the GymAware velocity device or discover the wide possibilities of velocity based training.

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Power training: tips, benefits and workouts - GymAware

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Power training: tips, benefits and workouts Power training is a popular and sport specific way of doing strength training. This article covers everything you need to know about power training. From science to power training workout examples. Let's get started! By Loek Vossen

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These exercises improve power for all over the body, ranging from ones you need equipment for to ones that you just need yourself for

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Try This 20-Minute Stretch Workout to Improve Flexibility and Mobility

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If bending over to touch your toes seems like an impossible task, it may be time to start thinking about increasing your flexibility.

From breath work to stretching to strengthening, focused effort just a few times a week can make a significant difference in how flexible you feel.

Read on for our beginner's guide to becoming more flexible, one stretch at a time.

Flexibility is the ability of your muscles and other connective tissues to stretch temporarily.

Mobility is the ability of your joints to move freely through a range of motion in a pain-free way.

Part of good mobility is good flexibility. But being flexible doesn't mean your mobility is up to par, and vice versa.

Flexibility is just one piece of the mobility puzzle.

At its core, flexibility is important for everyday life.

Think about bending over to pick up the laundry or reaching for something high on a shelf. If your muscles are inelastic, tasks like these will be much more complicated.

Flexibility is also needed to release muscle tension and soreness as well as to promote relaxation. It's hard to get comfortable if your body constantly aches!

It can also improve aerobic fitness, muscular strength, and endurance, allowing muscles to complete the full range of motion (mobility) for maximum effect.

If you're looking to increase your overall flexibility, it's best to incorporate a combination of breath work, static stretching, and dynamic stretching.

Adding strength training can further improve both your flexibility and mobility.

This may seem like a big time commitment, but even 10 minutes a few times a week can make a difference.

If you already have an exercise routine, try adding a short session of breath work and dynamic stretching before a workout and static stretching afterward.

You may also consider making stretching part of your morning or bedtime routine.

To get the most out of your flexibility training, keep these factors in mind:

Aim for 3 days a week of flexibility training to start. A 10- to 15-minute session that combines breath work, static stretching, and dynamic stretching will be efficient and manageable.

Hold or perform each stretch for 15 to 30 seconds. Relax and repeat.

Perform dynamic stretches before strength training and cool down with static stretches after. Static stretching is typically safer and more effective when performed on warm muscles.

Proper breathing is an important part of all exercise, especially stretching.

The foundation of breath work - diaphragmatic breathing - is intended to teach you how to breathe more effectively and with less energy.

It also engages and strengthens your diaphragm and core muscles. If your diaphragm and core aren't strong, stretching and strength training will be more difficult.

Diaphragmatic breathing

Mastering diaphragmatic breath is a great first step to getting in tune with your body and increasing your flexibility.

How to:

Seated inhale and exhale

Build on diaphragmatic breath by adding movement with your arms.

How to:

Seated side-to-side stretch

Build on diaphragmatic breath again and start to stretch your torso with a side-to-side stretch.

How to:

Cat-Cow

This yoga move stretches your spine and core and opens your chest.

How to:

Lying twist

Focusing on your breath in the lying twist will allow you to sink deeper into the stretch.

How to:

One great way to improve flexibility is static stretching, which is where you come into a stretch and hold it without movement for a certain period of time.

Even adding static stretching into your routine on its own can make a powerful difference in how your body feels.

There are a few things to keep in mind while performing static stretches:

Warm up beforehand. Spend 5 to 10 minutes on a low-intensity warmup, such as walking, to get your muscles warm before diving into a static stretch routine. Stretching cold muscles can increase your chances of injury.

Don't bounce. While it may be tempting to go up and down quickly in the stretch to go deeper, this can risk injury to your muscles. Instead, hold at the point of tension for 15 to 30 seconds, then relax and repeat.

Don't push too far. Stretch to the point of tension, then stop there. Overexerting can cause injury.

Remember your breath. Be aware of your inhale and exhale pattern, practicing diaphragmatic breathing whenever possible.

Forward Fold

A basic Forward Fold will stretch the entire back side of your body, including your calves, hamstrings, glutes, and spine.

How to:

Seated torso stretch

This move - also called the seated pretzel stretch - will provide a nice lengthening of your spine as well as stretch your glutes.

How to:

Figure-four

Release tight hips and glutes with a figure-four stretch.

You can also perform this stretch while standing, though it requires quite a bit more balance. Stay on the ground until you're comfortable.

How to:

Kneeling hip flexor stretch

If you sit most of the day, tight hip flexors are probably your nemesis.

Stretch this area at the front of your hip to ensure mobility for the long haul.

How to:

1. Assume a lunge position with your right leg forward, ensuring your right knee is over your right foot.

2. Allow your left knee to rest on the floor.

3. Place both hands on your right leg for support and keep your back straight.

4. Gently lean backward until you feel resistance, hanging out here to feel the stretch.

5. Repeat on the other leg.

Neck rotation

When stretching, it's important not to neglect the head and neck area.

From "text neck" to a bad night's sleep, prolonged unnatural positioning can leave you feeling sore and out of alignment.

How to:

Chest stretch

Another culprit of sitting all day: a tight chest.

When your shoulders naturally round forward, your chest will take the brunt, so allowing for a nice opening stretch will ensure that you can continue to stand proud.

How to:

Another way to increase flexibility - and mobility - is by incorporating dynamic stretching, which is a movement-based type of stretching.

Instead of coming into a position and holding it, a dynamic stretch puts the muscles and joints through a full range of motion. This is a great warmup before a number of different activities.

Perform this sequence of five dynamic stretches, each for 30 seconds, to reap the benefits.

Front swings

Loosen up your hips with this move.

How to:

Side swings

Similar to front swings, side swings loosen up your hips by working in a different plane of motion.

How to:

Lunge with a twist

Adding a gentle trunk rotation to your reverse lunge will allow for a nice stretch in the torso.

How to:

Arm circles

Loosen up your shoulders and upper back with arm circles.

You'll want to go both ways with the circles. You might find that one is easier than the other - that's OK, and to be expected.

How to:

High knees

Whether you step your high knees or keep one foot off the ground throughout, this move will get the blood pumping to your lower limbs while stretching your glutes, hips, and knee joints.

How to:

Although you may think about stretching as a way to increase flexibility and mobility, strength training can also improve both - if done with proper form and the full range of motion, that is.

Stick with foundational movements (like the five below) and focus on form to give the muscles the best workout.

Squat

One of the holy grail exercises, a squat will get your lower body in tip-top shape.

How to:

Lunge with back bend

Add a gentle back bend to your lunge to further engage and stretch your torso.

How to:

1. Stand with your feet shoulder-width apart and your arms down at your sides.

2. Lunge forward with your right leg, keeping your right knee over your right ankle.

3. Bring your arms straight above your head and gently lean back, feeling a stretch in your core and hip flexor.

4. Hold here for 5 to 10 seconds, the return to start.

5. Alternate legs for the desired number of reps.

Single-leg deadlift

Stretch and strengthen the posterior chain - or the back of your body - with this move.

How to:

Dumbbell chest press

Stretch and strengthen your chest with a dumbbell chest press.

With all stretching, it's important that you listen to your body.

If you start to feel pain or significant discomfort, stop immediately. You could risk a muscle strain or even a tear.

Stretch just to the point of tension and hold there. With consistent practice, you'll ease into your flexibility in no time.

Stretching just 30 minutes a week can dramatically increase your flexibility over time.

There are numerous benefits associated with good flexibility - the most important being your quality of life. And the great thing is, it's never too late to start!
Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she's not working out with her husband or chasing around her young daughter, she's watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife and more.

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Want to Be More Flexible? Here's How to Get Started

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If bending over to touch your toes seems like an impossible task, it may be time to start thinking about increasing your flexibility. From breath work to stretching to strengthening, focused effort just a few times a week can make a significant difference in how flexible you feel.

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Feeling wobbly as you walk or stand? Try these balance exercises to help you stay steady.

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Improve Your Balance with Simple Exercises - Ask Doctor Jo

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It seems like the jury is still out on whether or not agility ladder benefits are real. Let’s revisit the question, do agility ladders work?

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Agility training is a key part of any well-rounded fitness program, but it's frequently left out of many standard workout routines.

When it comes to comprehensive fitness training, you're probably familiar with the importance of strength and aerobic training. While both are needed for health and performance, it's a good idea to include agility training alongside these methods.

This article breaks down the definition and importance of agility training and discusses some key agility exercises you can add to your fitness program today.

Agility is the general ability to change direction when moving quickly and efficiently, all while maintaining proper posture and movement mechanics.

Good agility requires the ability to safely decelerate, reorient, and reaccelerate in as little time as possible.

In a sporting context, agility typically incorporates this change of direction in response to a stimulus, as an athlete's change in movement and direction during play almost always occurs in response to the movements of opposing players ( 1).

Therefore, agility training involves a range of exercises designed to improve your ability to change directions during movement.

When it comes to measuring improvements in agility, if you can run forward, side shuffle, backpedal, and reaccelerate faster than before, your agility has improved.

Summary
Agility is the ability to change directions rapidly and safely during movements such as sprinting and shuffling. Agility training can be used for both general fitness and sports performance training.

Agility training brings a host of benefits for individuals of all ages, occupations, and fitness needs.

For general fitness, when compared with inactivity, agility training improves a range of physical performance metrics including:

lower and upper body strength

lower body and trunk explosive power

walking mechanics and endurance

balance

mobility

When comparing traditional training programs that don't incorporate agility with agility-based programs, research found that the benefits of agility exercises were slightly greater on the compared parameters.

For example, most of the agility programs studied required less total time to achieve similar results, compared with other fitness training methods ().

Additional research found that among older adults, agility-based programs were at least as effective as traditional balance and strength training at improving balance and endurance.

However, the agility training led to greater improvements in explosive power, particularly in the legs and trunk ().

Summary
Agility exercises are beneficial for a range of physical measures, including balance and strength. Agility training may be more time-efficient than traditional training and improve explosiveness.

The following are agility exercises you can perform at home with little to no equipment. For cone-based exercises, it's fine to use any durable object that will remain stationary on the ground, such as a wallet, can of soup, or piece of workout equipment.

The exercises are listed in order of difficulty, starting with the easiest to execute and progressing to the hardest exercises.

Some ladder-based drills are included at the end. You can include these if you have the available equipment.

Side shuffle

The side shuffle is a basic agility exercise involving a lateral movement, deceleration, and acceleration in the opposite direction.

To perform the side shuffle:

1. Position two cones or other objects roughly 15 steps apart.

2. Stand next to one of them, facing perpendicular to an imaginary line between the cones. You should have one cone right next to your foot, and the other should be 15 steps toward your opposite side, not behind you.

3. Bend your knees slightly and sit your hips back in a small squat to adopt an athletic stance.

4. Without crossing your feet, step sideways toward the far cone with your closest foot. Step your other foot in the same direction to adopt the original stance, one step closer to the far cone.

5. As you approach the far cone, stop, and accelerate in the opposite direction to shuffle the other way.

6. Add speed and intensity as you warm up. Ultimately, you'll be explosively accelerating off the planted foot during each shuffle and quickly changing directions at the cone.

7. Be sure to face forward the entire duration of each set.

8. Perform 3 sets of 5 laps. As you become quicker, add additional laps for increased difficulty.

Carioca drill

The carioca drill is a common track and field warmup that involves cross-stepping with a lateral shuffle. It's also known as a grapevine because of the front-to-back crossing pattern of the feet.

To perform the carioca drill:

1. Position two cones or other objects roughly 15 steps apart.

2. Stand next to the cone on your left, facing perpendicular to an imaginary line between the cones. You should have one cone right next to your foot, and the other cone should be 15 steps toward your opposite side, not behind you.

3. Bend your knees slightly and sit your hips back to adopt an athletic stance.

4. Push off with your left foot and bring it toward your right foot.

5. Cross your left foot in front of your right foot while maintaining balance, and plant your left foot on the ground.

6. Move your right foot to the right side to uncross your legs.

7. Cross your left foot in back of your right foot and plant.

8. Move your right foot out to the right to uncross your legs.

9. Repeat the drill until you reach the far cone, switch directions, and perform the drill going the opposite direction to return to the starting cone.

10. Perform 3 sets of 4 complete laps with 2 minutes rest between each set.

Stand up to figure 8

The stand up to figure 8 is an excellent agility drill for older adults to maintain functional abilities. You'll need a chair and 2 cones for this drill.

To perform the stand up to figure 8:

1. Position a chair in an open area. Place one cone roughly 5 yards (4.5 meters) in front of the chair, and a second cone roughly 10 yards (9 meters) in front of the chair in the same line as the first cone.

2. Begin seated on the chair.

3. Stand up from the chair as quickly as possible and move forward toward the left of the first cone.

4. After passing the first cone, continue forward to the right of the second cone.

5. Move around the second cone and weave back around the first cone until you reach the chair. Your path should form a "figure 8," and you should face the direction of movement the entire time.

6. Sit down on the chair to end the drill.

7. Perform 3 sets of the drill with 2 minutes between each set.

5-10-5 drill

The 5-10-5 drill is a classic agility drill and field test. This test measures your ability to sprint and rapidly change directions by 180 degrees. Practicing the drill will improve your overall change of direction and acceleration ability.

1. Position 3 cones in a line with 5 yards (4.5 meters) between the middle and outer cones. There should be 10 yards (9 meters) between the outer cone.

2. Starting at the middle cone, sprint toward an outer cone.

3. When you reach the outer cone, rapidly turn and reorient 180 degrees and accelerate to a full sprint.

4. Sprint past the middle cone to the other outer cone and perform another 180-degree turn and reorientation.

5. Accelerate rapidly again and sprint toward the middle cone.

6. The total time for the drill begins at the first sprint from the middle cone and ends on the final pass through the middle cone.

7. Perform 1 set of 5 drills with 2 minutes of rest between drills.

T-drill

The T-drill is another classic field drill that incorporates forward, lateral, and backward movements with a change of direction. You will need four cones or objects to set up the drill.

To perform the T-drill:

1. Position 3 cones in a line 5 yards (4. 5 meters) apart, as in the 5-10-5 drill.

2. Position a fourth cone 5 yards (4.5 meters) from the middle cone on a perpendicular line to the original line of cones.

3. Begin at the fourth cone.

4. Sprint toward the middle cone.

5. Upon reaching the middle cone, quickly change direction and shuffle left toward the end cone.

6. Upon reaching the end cone, quickly change direction and shuffle right using the carioca drill until you reach the opposite end cone.

7. Upon reaching the end cone, quickly change direction and shuffle left until you reach the middle cone.

8. Upon reaching the middle cone, quickly backpedal to the starting cone.

9. Perform 3 sets of 4 repetitions. Each time you do the drill, switch the direction of the initial shuffle so that you carioca on both sides evenly by the time you complete all repetitions of the drill.

Agility ladder drills

If you have access to an agility ladder (also known as a speed ladder), you can perform a multitude of agility exercises to improve the precision of your footwork, as well as your ability to change direction.

The following are just a few of the top agility ladder exercises you can perform in your workout routine.

Lateral sidestep

The lateral sidestep is a great beginner agility ladder drill.

To perform the lateral sidestep:

1. Begin with the ladder rolled out to your side.

2. Take a step to the side with the foot closest to the ladder to put one foot in the first box.

3. Step with your other foot to bring it next to the first foot. Your feet should now be in the same box of the ladder.

4. Repeat the drill until you reach the end of the ladder, and repeat moving the opposite direction while facing the original direction.

5. Perform 3 sets of 5 full laps with 2 minutes between sets.

Two-in-one linear run

The two-in-one linear run is a great ladder drill for improving foot speed and precision when moving forward.

To perform the two-in-one linear run:

1. Begin by facing the ladder rolled out in front of you horizontally.

2. Step one foot into the first box.

3. Bring your other foot next to it.

4. Repeat down the ladder using the same forward foot.

5. At the end of the ladder, change direction. Repeat the drill in the opposite direction with the opposite foot as the leading foot.

6. Perform 3 sets of 5 full laps with 2 minutes between each set.

Two-in lateral forward shuffle

The two-in lateral forward shuffle combines forward and lateral movements in the same drill.

To perform the two-in lateral shuffle:

1. Begin facing the ladder fully rolled out in front of you vertically. Stand to the left of the ladder, so that it's positioned to your right.

2. Step your right foot into the first box, followed by your left foot. You should now have both feet in the first box of the ladder.

3. Step your right foot to the right and plant it outside the ladder to the right of the second ladder rung.

4. Lift your left foot and touch it briefly to the ground next to your right foot, before stepping it to the left into the next box of the ladder.

5. Step your right foot into the box next to your left foot, both feet should now be in the second box of the ladder.

6. Repeat the steps going down the ladder, shuffling in and out as you move forward.

7. When you reach the end of the ladder, change direction, reorient 180 degrees, and repeat going down the ladder in the opposite direction.

8. Perform 3 sets of 5 full laps with 2 minutes between each set.

Summary
Agility exercises include forward, lateral, and backward movements combined with various directional changes. Cones, hurdles, and agility ladders are useful for agility drills, but you can use other objects as well.

Depending on your goals and current fitness level, you can structure your agility program in conjunction with your current strength and aerobic training, or as a separate workout.

Begin with the side shuffle, carioca, and 5-10-5 drills, slowly increasing the intensity. If performing them as part of your strength or aerobic plan, perform just 2-3 sets of 2 exercises and progress from there as your ability allows.

If you want to just do pure agility exercises for your fitness, begin with a 5-minute aerobic warmup followed by 3 working sets of 5 agility exercises.

Begin with the side shuffle and work up to the more difficult exercises, such as the T-drill, hurdle side shuffle, or two-in lateral forward shuffle.

Older adults should perform slow controlled side shuffles and then use the stand up to figure 8 exercise for their main agility exercise. Progress to harder exercises or increase your speed as appropriate.

Tracking the time it takes to complete each drill alongside your overall movement quality is the best way to measure improvement on a given exercise.

Be sure to stay consistent with your measurements using either yards or meters to ensure that you can measure time improvements.

The following form tips apply to all agility-based exercises:

1. Your foot and ankle should point straight ahead in a flexed position when hitting the ground. Avoid excessively flattening your foot or turning your foot outward, which places undue stress on your ankles, knees, and hips.

2. Your knees should point straight ahead. Misalignment of the knees decreases your force production and increases your risk of injury.

3. When accelerating, your torso should lean into the direction of travel.

4. Your head should remain in line with your hips, which should be in line with your knees and feet.

Agility training effectively works many muscles, starting from the feet through to the hips and core when properly performed. Additionally, the movements in agility drills transfer well to real-life functional activities compared with isolated exercises.

Muscles worked in agility training include:

calf muscles (lateral and medial gastrocnemius, soleus)

shin muscles (anterior tibialis)

quads and hip flexors (vastus lateralis and medialis, tensor fascia latae, rectus femoris)

hamstrings (biceps femoris, semimembranosus, semitendinosus)

glutes (gluteus medius, maximus, and mimimus)

core and low back musculature, especially on drills with torso rotation (multifidus, obliques, transverse abdominis)

Summary
Agility training works a wide range of muscles from your feet all the way to your hips and core using functional movements.

Agility training is a practical and effective method to add intensity, variety, and functional training to a well-rounded fitness program.

Agility exercises revolve around improving change of direction abilities and footwork, but they also improve strength, mobility, and endurance. Muscles worked include most of the muscles on your legs and hips, including your calves, quads, glutes, and hamstrings.

Depending on your level and equipment available, you can add one or several agility drills to your fitness routine, or perform an entire workout comprising agility exercises.

Whether you're a general fitness enthusiast or competitive athlete, agility drills are a key component of a great training routine.

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What is blood pressure?

Blood pressure is the measurement of the pressure or force of blood inside your arteries. Each time your heart beats, it pumps blood into arteries that carry blood throughout your body. This happens 60 to 100 times a minute, 24 hours a day. Arteries deliver oxygen and nutrients to your whole body so it can function.

Blood pressure vs. heart rate

Both of these have to do with your heart, but they're two different things. Blood pressure is how powerfully your blood travels through your blood vessels. Heart rate is the number of times your heart beats in one minute.

An increase in heart rate doesn't mean your blood pressure is going up, too. The only way to know your blood pressure is to measure it with a blood pressure cuff and gauge.

Why blood pressure fluctuates

Your blood pressure doesn't stay the same at all times. It changes based on what you're doing. When you're exercising or excited, your blood pressure goes up. When you're resting, your blood pressure is lower.

Your blood pressure can also change because of your:

Why blood pressure matters

High blood pressure - the "silent killer" - usually has no symptoms. It can damage your heart, kidneys and brain before you know anything is wrong.

High blood pressure is a major risk factor for cardiovascular disease. Without treatment, high blood pressure can cause:

Who is at risk of getting high blood pressure?

Your risk of high blood pressure is higher if you:

Have a family history of high blood pressure, cardiovascular disease or diabetes.

Are Black.

Are age 60 or older.

Have high cholesterol.

Use oral contraceptives (birth control pills).

Have obesity.

Have diabetes.

Use tobacco products.

Don't exercise.

Have eat a high salt diet.

When is blood pressure checked?

Your healthcare provider should check your blood pressure at every annual checkup if your blood pressure is normal. If your blood pressure readings are high at your appointments, your provider may ask you to check your blood pressure at home anywhere from several times a day to once a week.

You should take blood pressure readings at the same time of day each time. You can take two or three readings one after the other, as long as you wait one minute before the next one. When you're done, figure out the average of the two or three readings you took.

Your provider may ask you to wear a blood pressure monitor for 24 hours. The monitor is usually set to take blood pressure every 15 to 30 minutes while you do your normal activities.

What treatments are available for patients with high blood pressure?

High blood pressure is a major risk factor for cardiovascular disease. Without treatment, you can have a transient ischemic attack (TIA) or stroke, heart attack, enlarged heart, heart failure, peripheral vascular disease (such as poor circulation and pain in your legs), aneurysms, kidney disease, and broken blood vessels in your eyes. Treatment includes making changes recommended by your healthcare provider.
Diet and lifestyle changes:

Reach and stay at your ideal body weight

Get regular exercise

Eat a well-balanced, heart-healthy diet that is low in salt, fat and cholesterol, and contains lots of fresh fruits and vegetables. Your diet is an important part of managing your blood pressure. The Dietary Approaches to Stop Hypertension (DASH) eating plan and limiting sodium (salt) help manage blood pressure. Ask your doctor to refer you to a dietitian for a more personalized eating plan.

Having no more than two drinks containing alcohol per day (for most men) and no more than one drink per day for women and lighter-weight men. One drink is considered to be 12 ounces of beer or wine cooler, 5 ounces of wine or 1.5 ounces of 80-proof liquor.

Manage stress and anger.

Avoid all tobacco and nicotine products.

Other lifestyle changes, such as managing lipid levels (LDL, cholesterol, triglycerides) and managing other health conditions, such as diabetes.

Medications and follow-up care:

Take all medications as prescribed. Do not stop or start taking any medication without talking to your doctor. Blood pressure medication does not keep working after you stop taking it.

Some over-the-counter medications, such as decongestants, can change the way your blood pressure medication works.

Keep all follow-up appointments so your doctor can monitor your blood pressure, make any needed changes to your medications and help manage your risk of cardiovascular disease.

Your doctor may ask you to record your blood pressure at home. Follow your doctor's instructions for recording your blood pressure.

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Blood pressure is a measure of how forcefully your blood goes through your arteries. Measuring your blood pressure is the only way to know if it's normal.

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Whether you're a runner, a hard-training athlete or someone simply in pursuit of better fitness, VO2 max is a stat to understand and embrace. This article will offer basics on measuring it, as well as training tips on how to improve it. (Note that your first step, as it is with any training program, is, of course, to consult your physician.)

What is VO2 max?

VO2 max is the maximum volume (V) of oxygen (O2) your body can process. A VO2 max score is a little like horsepower in a car-it's a measure of the capacity your body (engine) has to use oxygen when exercising. If you have a high VO2 max, you have a big engine. VO2 max has three primary components:

Lung capacity and heart volume: The more oxygen your lungs can intake and the more oxygenated blood your heart can pump, the higher your VO2 score.

Capillary delivery: The more oxygenated blood your circulatory system can transport to your muscles, the higher your VO2 score.

Muscle efficiency: The more your muscles can extract and use oxygen from your blood, the higher your VO2 score.

Knowing your current VO2 max is key to understanding and improving your fitness. It serves as a baseline measurement of your fitness level today, and it can inform your training to improve your VO2 max readings in the future. You won't automatically run, ride or ski faster if you increase your VO2 max. But raising your score will make it easier to go faster and to sustain a given pace in any aerobic activity you do.

How to Measure VO2 Max

VO2 max is the number of milliliters of oxygen you use per kilogram of body weight in one minute (ml/kg/min), though you often see it stated simply as a single number, sans that unit of measurement.

World-class athletes have been doing VO2 max testing in laboratories for years, and that's still an option-it's also the gold standard for accuracy. You can get a VO2 max test done at sports medicine facilities, or medical labs that also do stress tests to evaluate heart health. If you're not seeing a cardiologist or training at an Olympic-caliber training facility (yet), you have other options:

With your fitness tracker: Some fitness devices provide VO2 max readings. Many trackers also offer other sophisticated physiological measurements. Note that a few brands have their own terms for VO2 max and it takes careful reading of their product info to suss that out. (For help in selecting one, read How to Choose a Fitness Tracker.)

With an online calculator: Because VO2 max has been studied for years, all sorts of algorithms have arisen that let you roughly calculate VO2 max based on basic personal data. A quick online search will reveal dozens of VO2 max calculators. One simple online VO2 max calculator was created by the Norwegian Institute of Science and Technology (NTNU), which based its results on data provided by a large population of people. It gives you both a fitness score for your age and an equivalent VO2 max number.

Range of VO2 Max Results

The chart below shows the range of VO2 max results, broken down into age groups and genders. These numbers come from the Fitness Registry and the Importance of Exercise (FRIEND), a national database of VO2 values.

VO2 Max Values by Age and Gender

How to Improve Your VO2 Max

It turns out that one of the most effective ways to raise your VO2 max level is to train at or near your body's VO2 max level of intensity, and running workouts are a great way to do that. Below is a simple way to estimate your VO2 max running pace, which you can then incorporate into your training plans.

How to determine your VO2 max running pace: A moderately fit person can sustain a VO2 max pace for roughly 6 to 8 minutes. So, one way to determine your max VO2 pace is to warm up, then run for 8 minutes at the maximum intensity level you can sustain for 8 minutes. If, for simplicity's sake, you ran one mile, then your VO2 max training pace is 8 minutes/mile.

Sample Training Plans to Improve VO2 Max

Long interval workout to improve VO2 max: Training at or near your VO2 max pace improves your body's ability to process a greater volume of oxygen. Below is an example training routine to do that:
20-minute interval workout

3 minutes at VO2 max pace

2 minutes of easy running

Repeat 4 times

Tempo run to improve VO2 max: Training at about 85 percent of your VO2 max pace improves your muscles' ability to process oxygenated blood. Simply multiply your VO2 max pace by 85 percent (.85), then use that pace for a 20-minute run.

These are just two examples of types of training to improve your VO2 max. Because improving your VO2 max also enhances your ability to lower your race times, consider incorporating these two workouts into your race training schedule. If you're not training for a race, then you can simply add these sessions to your general workout routine.

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Whether you're a runner, a hard-training athlete or someone simply in pursuit of better fitness, VO2 max is a stat to understand and embrace. This article will offer basics on measuring it, as well as training tips on how to improve it. (Note that your first step, as it is with any training program, is, of course, to consult your physician.)

What is VO2 max?

VO2 max is the maximum volume (V) of oxygen (O2) your body can process. A VO2 max score is a little like horsepower in a car-it's a measure of the capacity your body (engine) has to use oxygen when exercising. If you have a high VO2 max, you have a big engine. VO2 max has three primary components:

Lung capacity and heart volume: The more oxygen your lungs can intake and the more oxygenated blood your heart can pump, the higher your VO2 score.

Capillary delivery: The more oxygenated blood your circulatory system can transport to your muscles, the higher your VO2 score.

Muscle efficiency: The more your muscles can extract and use oxygen from your blood, the higher your VO2 score.

Knowing your current VO2 max is key to understanding and improving your fitness. It serves as a baseline measurement of your fitness level today, and it can inform your training to improve your VO2 max readings in the future. You won't automatically run, ride or ski faster if you increase your VO2 max. But raising your score will make it easier to go faster and to sustain a given pace in any aerobic activity you do.

How to Measure VO2 Max

VO2 max is the number of milliliters of oxygen you use per kilogram of body weight in one minute (ml/kg/min), though you often see it stated simply as a single number, sans that unit of measurement.

World-class athletes have been doing VO2 max testing in laboratories for years, and that's still an option-it's also the gold standard for accuracy. You can get a VO2 max test done at sports medicine facilities, or medical labs that also do stress tests to evaluate heart health. If you're not seeing a cardiologist or training at an Olympic-caliber training facility (yet), you have other options:

With your fitness tracker: Some fitness devices provide VO2 max readings. Many trackers also offer other sophisticated physiological measurements. Note that a few brands have their own terms for VO2 max and it takes careful reading of their product info to suss that out. (For help in selecting one, read How to Choose a Fitness Tracker.)

With an online calculator: Because VO2 max has been studied for years, all sorts of algorithms have arisen that let you roughly calculate VO2 max based on basic personal data. A quick online search will reveal dozens of VO2 max calculators. One simple online VO2 max calculator was created by the Norwegian Institute of Science and Technology (NTNU), which based its results on data provided by a large population of people. It gives you both a fitness score for your age and an equivalent VO2 max number.

Range of VO2 Max Results

The chart below shows the range of VO2 max results, broken down into age groups and genders. These numbers come from the Fitness Registry and the Importance of Exercise (FRIEND), a national database of VO2 values.

VO2 Max Values by Age and Gender

How to Improve Your VO2 Max

It turns out that one of the most effective ways to raise your VO2 max level is to train at or near your body's VO2 max level of intensity, and running workouts are a great way to do that. Below is a simple way to estimate your VO2 max running pace, which you can then incorporate into your training plans.

How to determine your VO2 max running pace: A moderately fit person can sustain a VO2 max pace for roughly 6 to 8 minutes. So, one way to determine your max VO2 pace is to warm up, then run for 8 minutes at the maximum intensity level you can sustain for 8 minutes. If, for simplicity's sake, you ran one mile, then your VO2 max training pace is 8 minutes/mile.

Sample Training Plans to Improve VO2 Max

Long interval workout to improve VO2 max: Training at or near your VO2 max pace improves your body's ability to process a greater volume of oxygen. Below is an example training routine to do that:
20-minute interval workout

3 minutes at VO2 max pace

2 minutes of easy running

Repeat 4 times

Tempo run to improve VO2 max: Training at about 85 percent of your VO2 max pace improves your muscles' ability to process oxygenated blood. Simply multiply your VO2 max pace by 85 percent (.85), then use that pace for a 20-minute run.

These are just two examples of types of training to improve your VO2 max. Because improving your VO2 max also enhances your ability to lower your race times, consider incorporating these two workouts into your race training schedule. If you're not training for a race, then you can simply add these sessions to your general workout routine.

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