Training for quickness is a critical element in almost all team sports. This includes soccer, rugby, basketball, field hockey, lacrosse, team handball, and specific positions in other sports such as football running backs, receivers, linebackers and corners.
Quickness is also closely related to agility, the ability to quickly change directions while in motion. This is an outstanding characteristic of excellent players who demonstrate elements of speed and quickness. And, to be able to change directions you must have the ability to execute cutting actions.
The ability to execute quick cutting actions is perhaps the most important quality any running athlete who must execute changes in direction should possess. Without this ability, he or she will never be able to become a great player!
To improve the ability to execute quick cutting actions, the most important exercises that you can do are hip abduction, and the side lunge with Active Cords. Hip abduction with Active Cords or on a low pulley is usually a good exercise in the early stages for strengthening of the hip abductor muscles.
The most effective exercise is the side lunge. It is done with Active Cords in 3-4 stages. In the first stage you should work on developing effective technique so that you learn to get the hips in motion prior to stepping out with the leg. In the second stage you reinforce this action and develop greater strength in the ability to bump the hips and step out in one smooth motion.
In the third and fourth stages work is devoted to improving speed of execution and ending with an explosive leaping type action. Once adequate speed and explosive power is developed, you will be ready to participate all-out in playing the game.
Participating in all-out play prior to mastery of these four stages will defeat the purpose of the exercises. When you participate in all out playing before mastery you will automatically go back to your original technique and you will not be any quicker or faster.
For even greater development of explosive power you can also participate in various plyometric exercises such as double and single leg side jumps, double and single leg jumps “around the clock”. These jumps can be used to duplicate the exact movement patterns seen in the particular sport.
For more information on execution of these exercises with illustrations and explanations see one or more of the following sources: Explosive Running, Explosive Plyometrics, Explosive Basketball Training and Biomechanics and Kinesiology of Exercise.