Author - Instant Speed Training

How to Increase Speed and Agility for Football

If your sport requires many directional changes then developing multi-directional speed is key. You must have good coordination, quick feet and balance to change direction and move on quickly. Moving through the cones & hurdles at speed like…

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One Exercise Guaranteed to Increase your Speed

One of the best methods to increase your speed is Resisted Sprints—sprints with some sort of resistance to slow you down. Resisted sprints build lower-body power and cause more muscles to fire. Over time, you’ll be able to…

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Speed Training Workout by Crossmaglen Players

GAA sports are the most popular throughout Ireland. Today strength, power, speed and agility are the attributes a serious player must have to excel in their chosen GAA sport. Competitive players must have powerful quads, hamstrings and glutes…

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Dragon Crawl with Speed Bands to Build Strength and Muscle Endurance

If you are looking for an exercise that will simultaneously build strength and muscular endurance in your legs, core, chest, triceps and shoulders then it’s time to get on the floor and start dragon crawling. Sports Performance Benefits of the…

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Quick Feet Ladder Drills with Speed Bands

Quick feet ladder drills are extremely important because they give you a chance to work on so many different areas of athletic development. As you watch the drills in the video you can see how we are able…

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High Knees with Speed Bands – Activate your Quick Twitch Muscle Fibres

How will Speed Bands make you Faster? Speed Bands apply tension to your muscles through resistance. In speed training the aim is to move your own body weight as fast as possible which will activate the fast twitch…

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Glute Activation Exercises that Increase Explosive Power

If you are an athlete and your sport requires you to be able to perform powerful movements with the lower body, like jumping, sprinting and bounding, then this blog post is for you. To run fast, jump high,…

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Step Ups Exercise with Speed Bands to Increase Single Leg Strength

Using Speed Bands along with the step ups exercise is a simple and effective way to build leg strength and power without placing excessive stress on the joints of the knees, hips or back. Muscular Gains Increases hamstring, quad and…

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Mountain Climbers for Speed Training & Lower Body Power

Benefits of the Mountain Climbers Exercise Because of its ability to work multiple muscle groups, the mountain climber exercise is associated with multiple benefits. 1. Power Training Mountain climbers along with Speed Bands help you develop power in the…