In addition to core strength and conditioning the need for specificity within training is of paramount importantance. Traning drills can be fun, enjoyable yet still demanding. Varying the different components helps to maintain adherence to exercise and assists with the body's adaptation to exercise and development.
The viper belts are used widely across many sports but fundementaly used to add resistance whilst undertaking specific activities. In this scenario they are used to load up on the driving leg when throwing reverse punch. one minute, each stance with a designated distance of travel for the lead leg lunge. The emphasis is on keeping form. Head rocking, puffing and blowing, loose trail arm etc must be monitored and feedback given to maintain technique.
Reaction balls improve the reation time from when you see it, the brain makes a decision and the body's capability to respond appropriately. Above we're practicing blind. The athlete has only a short time to react. The closer to the wall you get the harder it becomes as you have less time to react.
Lateral, diagonal and the forward sprint drills enhances the ability to move multi-directional at speed developing the fast twitch muscle fibres. Be mindful that this is NOT strictly agility training as there is little decision making in these drills. The brain is not forced to make quick decisions. With the introduction of an external stimuli the brain would have to make a decision and the body react appropriately. Coaches', try to experiment and become an innovator not a copier. The when and how to implement these drills successfully will be based on your periodiz
ation and planning.Good luck!!
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