Best exercise for improving speed/explosiveness?

[thefelixculpa 0]

I was just wondering if anyone could recommend a specific exercise to me that will improve my speed/explosiveness. This was never a problem for me in the past but I am just coming back now from a bit of a hiatus from hockey and I do not have access to or the money for gym equipment.

I've been running to get my endurance back up, just need to build up some quickness!

[daca 0]

probably should have posted this in general hockey discussions.

[thefelixculpa 0]

sorry ive not been on this board long...plus this is the forum i bookmarked so just out of habit i posted here forgetting there are other sections.

if there are mods, they can move it.

[jeffw 1]

Go to Nike Bauer, click on "Training", register, get a bottle of water & get going.

[cause4alarm 7]

I like running up stairs.

If you could work out at a gym, I would recommend trying some hamstring and hip exercises, maybe something like deadlifts or kettlebell swings.

[shute 4]

sprinting and those sliding mats that you slide from side to side on.

[saba 0]

plyometrics do a search

[top-shelf 2]

shuttle runs, dot drills, jumping rope work for me. those things were recommended by a personal fitness trainer neighbor of mine, and boy, have those methods worked wonders for me. quickest guy on my team and one of the quicker(est) guys in my league. sorry if i come off as a braggart :) i'm just trying to show the results i got from this routine.

[jshields 0]

shuttle runs, dot drills, jumping rope work for me. those things were recommended by a personal fitness trainer neighbor of mine, and boy, have those methods worked wonders for me. quickest guy on my team and one of the quicker(est) guys in my league. sorry if i come off as a braggart :) i'm just trying to show the results i got from this routine.

dot drills = sprints ?

[NTKT10 0]

First get a good stretch in. Some short sprints changing your effort level (i.e. 25%, 50%, 75% and 50%-100% etc.) will help you warm up. Follow this up with plyometric exercises. High knees, broad jumps, depth jumps, vertical jumps, speed ladder, jumping rope, karaokes. Get a large power band and put it around your ankles, squat as if you're in a sitting position with a wide base and while keeping your butt down waddle like a duck forward (very short steps) 20-30m rest and come back and then turn around and do the same thing going backwards: move slowly an concentrate on staying low, your legs will burn. Then turn sideways and starting with your feet together bend your knees, and simultaneously push off of your back foot and extend your front leg out to the side and lunge as far as you can sideways: the band provides resistance to the leg you're extending and the leg pushing off propels you sideways.

Spend 30-45 min on plyos going hard for a minute or so followed by a short break about 30sec and then repeat a few times before switching to a different exercise. Finish up with a longer run such as a 15 min shuttle run alternating between a fast jog for 30sec followed by a full sprint for 30 sec. Or run an 800m sprint then rest for half the time it takes you to finish, then run a 400m sprint and rest for half the time this took, then a 200m, 100m, 100m, 200m, 400m, 800m always resting half the time your previous sprint took to complete.

Google is your friend. You can find a bunch of information on plyometric drills here.

[top-shelf 2]

shuttle runs, dot drills, jumping rope work for me. those things were recommended by a personal fitness trainer neighbor of mine, and boy, have those methods worked wonders for me. quickest guy on my team and one of the quicker(est) guys in my league. sorry if i come off as a braggart :) i'm just trying to show the results i got from this routine.

dot drills = sprints ?

I'm not sure what you're implying, but the dot drills help with foot speed and that translates into getting a good, quick start. Sprints are good for explosiveness in the way that they encourage your muscles to react quicker to direction changes.

[NTKT10 0]

I'm not sure what you're implying, but the dot drills help with foot speed and that translates into getting a good, quick start. Sprints are good for explosiveness in the way that they encourage your muscles to react quicker to direction changes.

You should you explain what dot drills are or what ones you are doing. I'm sure he just doesn't know exactly what you are referring to. Some teams only use the dots for things like sprints.

[top-shelf 2]

Dot drill:

http://www.davenport.k12.ia.us/smart/sport...r/dot_drill.htm