14 Mar Coach's Corner: Preventing Injuries While Increasing Quickness + AgilityYoung athletes are experiencing a disproportionate number of knee injuries. Much of this is due to athletes specializing in one sport too early in their lives. The good news is that these injuries are entirely preventable. The solution is simple:1. Play Multiple Sports2. Train AppropriatelyThe following four week training program will help with injury prevention but will also improve the athlete's quickness and agility.Monday: Speed Drills• High Knees/Glut Kicker: 2-3 sets for each workout, 15-25 yards for each set• Resisted Running: 3-6 reps for each workout, 15–30 sec. duration each rep• * Incline Running: 3-6 sets, medium speed/high grade 20-30 sec. each set• * Short High-Speed Sprints: 3-6 sets, over speed/level grade 5-10 sec each set* = On TreadmillMonday (Part 2): Agility/Quickness Drills• Agility Ladder: 2-4 drills, 2-4 sets of each drill• Step Hurdles: 1 forward and 1 lateral drill, 2-3 sets of each drill• Sidestrike Box: 2-4 drills, 2-3 sets for each drill• Lateral/Side-Stepper: 1-2 drills, 2-4 sets each drill• Dot Drills: 1-2 drills, 2-4 sets of each drillWednesday: Functional Training• High Step-Up: 2-4 sets, 8-15 reps• Lateral Crossover Step-Up: 2-4 sets, 8-15 reps• Rotational Lunge and Reach: 2-4 sets, 8 reps• Medicine Ball Chop: 2-4 sets, 8-12 reps• Overhead Throw: 3 sets, 8-12 repsFriday: Plyometrics• Skipping/Ankle Hops: 15 reps, 2 sets (forward/backward, side-to-side)• Side-to-Side Box Shuffle: 10 reps, 2 sets• Lateral Box Jumps: 6-8 reps, 2 sets• Lateral Cone Hops: 6-8 reps, 2 sets
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