Do you have rhythm?

Many coaches, parents and players tend to go straight to the fancy plyometric training when they think sports training. But as we discussed in the last blog, that is a crucial mistake that can lead to injury at worst, poor performance at best. But if you really want to get faster, you must simply coordinate the body and muscles to move faster and more efficiently while minimizing wasted movement.

The best way to go about this is to develop rhythm. Rhythm is one of the foundations of agility.

Skipping is a quality power/rhythm exercise

One of the best way to teach rhythm is by doing a very basic motion, that surprisingly many kids and adults struggle with:

Skipping.

Skipping requires rhythm, coordination, power, timing, balance and strength. It's no wonder that quick skips are favorite of youth agility coaches everywhere. 

How can you plug this great exercise into your warm-up? It's pretty simple. Towards the end of your warm-up have your group skip 20-30 yards. But remember that skipping has to have a purpose. And remember there are many different ways to skip, each emphasizing movement patterns that are very useful in sport.

Start with short quick skips with the athletes pushing hard through the ankles only. 

Next have them do form skips, focusing on driving the knee up.

Next have them skip for height and distance. This one is a true power exercise. This is a good warm-up for a day emphasizing linear power development. But other ways to skip are backwards, sideways, sideways with a cross over, straight leg skips, single side high knee skips. Then if you've got a hill you can have them skip uphill. DO NOT SKIP DOWNHILL. The force placed on joints is simply too much and there isn't much technique or strength benefit from it.

Implement this drill with your athletes and you'll be amazed at how much it improves their speed, power as well as power!

PS/ Don't forget that our FAST Forward and Movement First programs are starting on August 30!! To sign up and improve the speed, agility, core strength and rhythm of your team or athlete, send me an email at aaron@pairmarotta.com. You can also visit www.pairmarotta.com/fitness for more information on our programs.