Conditioning Programs
~ Don’t just work hard. Work smart with Evidence ~
How to Improve Sprint Velocity in Athletes
Sprint performance is not one single physical quality.
It includes at least two important phases:
Acceleration
→ how rapidly the athlete increases velocity from a stationary or slower position
and
Maximum Velocity
→ the highest running speed the athlete can achieve.
How to Improve Tennis Serve Velocity
The serve is unique in tennis because the player initiates the stroke rather than reacting to an opponent’s shot.
Greater serve velocity can reduce the opponent’s reaction time and potentially create a stronger offensive advantage on service points.
But a fast serve is not simply an expression of shoulder or arm strength.
How to Improve First-Step Acceleration in Sports
First-step acceleration is the athlete’s ability to rapidly increase horizontal velocity within the first few steps after initiating movement.
It matters when an athlete needs to:
• Beat a defender
• Close space defensively
• Reach a loose ball first
• React to an opponent
• Accelerate out of a cut
• Move quickly from a low-speed or stationary position
How to Improve Baseball Fastball Pitching Velocity
Fastball velocity is an important performance characteristic for a baseball pitcher.
But throwing harder is not simply a matter of creating a faster arm.
How to Improve Vertical Jump Height
Vertical jumping requires the athlete to produce a large amount of force against the ground within a short period of time.
It is particularly relevant for actions such as:
• Rebounding and shot blocking in basketball
• Spiking and blocking in volleyball
• Heading in soccer
• Jumping events in track and field