BBC SPORT | Health & Fitness | Speed Academy session six

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Thursday, 29 September 2005, 15:42 GMT 16:42 UK

Speed Academy session six

This is session number six of our exclusive Speed Academy.

Speed coach Mike Antoniades has an eight-step programme to improve your speed and agility.

Follow the steps below and you should see a difference in whatever sport you play.

1. WARM-UP

14 ways to warm-up

2. STEP-UPS

Equipment

Box sprints

You will need a box, bench or step about 30cm high. Under 12's should use a 20cm step

How do I do the drill?

Step onto box at walking pace, leading with the left leg. Counting only the left leg step-ups, perform five sets of 30 repetitions

Complete five sets of 30 repetitions as before but at jogging pace

With one leg on the box, alternate left and right legs in a jumping motion - perform five sets of 30 repetitions

Jump on and off the step with both legs, completing five sets of 10 repetitions

You should rest for 2-3 minutes in between sets and stretch the calf, quads and hamstrings.

Tips

Keep light on your feet when landing and jumping

Stay on the balls of the feet rather than on your heels

Don't lean too far forward.

3. PRESS-UPS

Press-ups

This drill will help to build up your upper body strength.

How do I do a press-up correctly?

Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward.

Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees.

Try to avoid sticking your bum in the air and make sure your rhythm is smooth.

How many should I do?

Under 13s 4 sets of 10 push ups

Over 18s 5 sets of 15 push ups

4. SIT-UPS

Strong abdominals give you good core strength, which is essential for all sports.

Sit-ups

How do I do a sit up correctly?

Start off by lying on your back with your knees bent, making sure your feet are flat on the floor.

Bring your feet in towards your bottom and lock your hands behind your head.

Bring the shoulders and the upper body up towards your knees.

Come up to an angle of no more than 45 degrees - there's no need to go further than this.

Make sure you are working the abdominal muscles and not the hips.

Tips

Try to keep your eyes on the ceiling even when you pull forward.

Keep your chin off your chest and keep your elbows out by your sides.

5. WARM DOWN

10 ways to warm down

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Related to this story:

Speed Academy session one (29 Sep 05 | Health & Fitness )
Speed Academy session two (29 Sep 05 | Health & Fitness )
Speed Academy session three (29 Sep 05 | Health & Fitness )
Speed Academy session four (29 Sep 05 | Health & Fitness )
Speed Academy session five (06 Mar 06 | Health & Fitness )
Speed Academy session seven (29 Sep 05 | Health & Fitness )
Speed Academy session eight (29 Sep 05 | Health & Fitness )

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