Our system of exercises for the development of mobility speed will help your body move faster without losing balance. And you will be sure that you will not fall. The presented complex has been developed for training of known sportsmen, in particular, football players. However, it is so universal that it will benefit each of us. These exercises for the development of mobility and speed can so improve the physical form that during fitness classes you will need a new training program with a more advanced level.
If you play sports games such as tennis or volleyball, and also perform exercises to develop mobility and speed, you will notice that you started moving faster and more accurately you hit the ball. Before warm-up, make several warm-up movements, for example, take a small run for a few minutes.
Put the ball on the ground between the legs. Transfer weight to the right leg, place your left foot on the slightly forward ball. Now change your legs in places. Continue the alternation of the legs for 30 minutes, moving as fast as you can. If the ball rolls back, follow its movement. Take a break for 90 seconds. Then repeat the exercise 3-5 times. After you feel the improvement, increase the load. During the exercise, slide the ball forward and backward when changing legs.
Benefit
After each process of exercise to develop the mobility of speed, you need to rest for a while, even if you do not feel tired and think that you do not need it. Because when performing each movement, in addition to the body, the nervous system also actively works. Rest is necessary in order to avoid its overstrain.
Throw ball
Stand at a distance of 1.5 m from the wall, the ball - in front of you, hold it more with your left hand. Then throw the ball against the wall, catch it, catch more with your right hand. Throw the ball as often as you can. Rest after 30 seconds of this movement for 90 seconds. Repeat the exercise 3-5 times. After you feel the improvement, throw the ball with more force and be ready to catch it faster.
Circular motion of the ball
Hold the ball in your right hand. Stand up straight and move the ball counter-clockwise around the waist. When the object reaches the middle of the back, gently shift it into the left hand. Then, when the ball is in front, in the middle, shift it again into the right hand. Carry out this movement with the highest possible speed for 6-8 seconds. After that, take a rest for 15-20 seconds. Repeat the exercise 3-5 times.
Dribbling
Take the ball with both hands and stand up straight. Throw it and lift the right knee so that the ball hits it. Then catch the object and throw it again, only now beat it with the left knee. Alternate your knees. Repeat the movement for 30 seconds. Watching the ball, keep your head straight, do not slouch and do not lean forward. Rest for 90 seconds. Repeat the exercise 3-5 times. If it is too difficult for you, beat the ball first with only one knee for 30 seconds, then the same time for the other, instead of changing them each time.
It's enough to walk a few minutes a day on the stairs, and you are guaranteed vivacity and endurance for a long time. It was quite warm outside. This is the most suitable time to dispel from the monotonous work at work and take advantage of exercises for the development of speed mobility. The walk will cheer you up, and you will forget about everyday boredom. Go out for a walk during the lunch break, and at the same time and practice. For easy training any staircase in the park, at the stadium or in any other place is suitable. These exercises will help improve bone density and thereby significantly reduce the risk of osteoporosis.
Exercises for footwork
Stand on the bottom step of the stairs, look in front of you. Strain the press, bend your arm at an angle of 90 degrees and keep them on the sides. Place the toe of the left foot on the edge of the bottom step. Now alternate your legs, while moving your hands, as when walking. Move as fast as you can. Keep the trunk upright. If you feel that you are beginning to enter forward or backward, this is a sign that you are tired, and you need rest. Take a break for 1 minute, then repeat this exercise again.
special instructions
In order to use the exercises for the development of speed mobility, you will need to find a ladder that would consist of not less than 16 steps. Before you start doing the exercises, warm up, go down and climb up and down for a few minutes. In this case, move your hands as you do when walking.
After such a warm-up, go to the main exercises. Initially, you will train up to sweat, but in spite of this you should always perform a sequence of 4 exercises two or three times. Train as often as you want.
During training, watch your health. How quickly do you get tired? How long does it take for you to break? Note how each time you can perform more exercises and relax less.
A big step forward
Stand on the bottom step of the stairs. Raise your left foot 2 steps up. Put it as far as you can. During the exercise, keep the knee in line with the ankle. Then put your right foot next to your left foot.
Keep walking on your left foot. So it is necessary to pass 16 steps. Keep your hands moving as if walking. Go down the stairs and repeat this exercise again, but start walking with your right foot. Repeat these movements one more time with each leg.
Steps aside
Stand across the bottom step, the ladder should be on the left side. Raise the left foot a step higher, then next to the left foot and put the right one. Step again with your left foot to the next step. Make, thus, 8 steps. Turn 180 degrees to make the stairs on the right side, and make 8 more steps. But in this case the leading one will be not the left, but the right foot. Keep your hands moving as you do when walking. If there is a railing, you can hold on to them to keep the balance. Then go down and repeat this exercise 3 times, each time increasing the speed of movement.
Walking on the stairs
Stand on the bottom step with the left side to the stairs (a). Tighten the press, move the right leg through the left one up a notch. Then put your left foot next to your right foot (b). Then rearrange the right leg again, just like the first time. But before taking the next step, make sure that both feet stand firmly. After you make 8 steps, turn 180 degrees to the right of the ladder. Take 8 steps, only this time, step with your left foot, crossing the right one. Go down and repeat this exercise 2 more times.