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Drill Tips for developing speed
- To develop speed, work on developing gross motor skills more than precision skills.
- Do not try to build speed until you have mastered the form of the technique.
- Speed training requires relaxation during the entire technique, except at the point of impact when the muscles should briefly tense and then relax again.
- Recovery between executions is essential for improving speed. If you are training a single skill, the time may be brief. If you are training on combinations, increase the recovery time so you do not become fatigued too early.
- Many experts advise putting speed training early in the workout so you are not fatigued and your muscles are fresh. If you are relatively flexible, have good muscular endurance, and can relax easily, this may work for you. However, you may become too fatigued to perform well later in the workout and you may be too tense to achieve your potential. Practicing speed skills near the end of a workout means your muscles are looser so you may be more relaxed, but you may already be fatigued.
- Keep repetitions of each skill low but the quality of each repetition very high. Perform each rep with complete concentration and fully rest between repetitions.
- As you perform repetitions, you may find that a particular repetition feel "right." Try to capture and recreate this feeling during all repetitions.
- Cross train so you do not burn out on speed drills or hit a speed plateau.
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