Quicker in 10 Days

I am not a licensed fitness instructor or track coach and so what I’m about to talk about hasn’t really been tested enough for me to claim that it’ll work for everyone, so proceed with caution.

But here’s what I do know – quickness is something that can be improved upon. Sure, those who are genetically gifted will have an easier time, but no matter how gifted you are, with a little dedication and work, you can become stronger, faster, and quicker. There all kinds of programs and fitness routines out there that can help, but I wanted to find a way to do it even….. well, quicker.

So I went through most of my training programs that I’ve collected over the years and I listed out all the exercises that I felt worked with, and improved quickness. I will admit that they haven’t been tested enough for me to confidently say to you, “You need to do this and it will work,” but they have seemed to work really well for me in the past, so I thought I’d pass it on.

Again, I can’t promise that this will work for you, nor can I promise that it won’t work. Regardless, I want to at least show you which exercises I believe seem to work the best (and the quickest) when you want to work on getting quicker. In fact, I bet there’s a good chance that you’ll be quicker within 10 days!

All of these exercises require finding a line on the ground (or creating your own) and jumping back and forth over the line as quickly as you can. Just remember — go as hard and as quick as you can when you’re performing these exercises!

So here ya go:

Day 1:
Lateral Line Jumps
- 5 x 30 Jumps (5 sets of 30 jumps)

Vertical Line Jumps
- 5 x 30 Jumps (5 sets of 30 jumps)

Day 2:
Lateral Line Jumps
- 4 x 30 Jumps

Vertical Line Jumps
- 4 x 30 Jumps

Diagaonal Line Jumps
- 4 x 30 Jumps

Day 3:
Lateral Line Jumps
- 3 x 10 seconds

Vertical Line Jumps
- 3 x 10 seconds

Square Line Jumps
- 3 x 10 seconds

Day 4: Rest Day

Day 5:
Lateral Line Jumps
- 6 x 30 Jumps (5 sets of 30 jumps)

Vertical Line Jumps
- 6 x 30 Jumps (5 sets of 30 jumps)

Day 6:
Lateral Line Jumps
- 5 x 30 Jumps

Vertical Line Jumps
- 5 x 30 Jumps

Diagaonal Line Jumps
- 5 x 30 Jumps

Day 7:
Lateral Line Jumps
- 3 x 12 seconds

Vertical Line Jumps
- 3 x 12 seconds

Square Line Jumps
- 3 x 12 seconds

*As an added bonus, I would add in a small barrier jumping stool or bench (something less than knee high), where you jump on and off of it as quickly as you can for an allotted amount of reps or time. Maybe start with 10, then work your way up to 20.

And that’s it. It may sound simple, but it’s extremely effective!

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This entry was posted on January 16th, 2012 at 5:44 pm

One Response

  1. Trev from plyometric training says:

    Great suggestions here which relate to Plyometrics. These types of exercises will increase your speed, jump height etc. If you are a sportsman/woman then jump training will make a massive difference to your overall performance.

    If you have back problems it’s always worth going easy to start with.

    Trev

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