3 Basic Drills to Improve Your Strength and Movement

3 Basic Drills to Improve Your Strength and Movement

The first thing you need to do is strengthen your muscles. You have to train them regularly so they will become stronger and better able to perform their tasks.

This way you are going to improve your physical performance. If you want to increase your strength, then it is necessary that you work out regularly with weights or resistance bands. There are many different types of weight machines which can be used for this purpose. These machines usually consist of various kinds of bars, plates, dumbbells and other equipment. They are often referred to as “body weight” exercise machines.

There are two main types of muscle groups: Type I and Type IIa. Muscle fibers are composed mainly of type I muscle fibers and there are few type IIb fibers.

Type I muscle fibers are slow twitch (slow contracting) and produce most of the force during normal movement. Type IIb fibers are fast twitch (fast contracting), but contract less frequently than type I fibers. When you use resistance training machines to build up your muscles, you need to concentrate on building up the number of type IIb fibers because these are needed for maximum power output when performing high intensity activities such as sprinting or jumping. These activities require large amount of energy, which can only be provided by the anaerobic system.

Here are three exercises that can help you increase your strength and power. Exercises such as these can be used to improve performance in many sports, because they train the body for explosive power and strength.

If you want to improve your ability to throw a ball hard, run fast or jump high then you need to concentrate on exercises that will increase your explosive strength and power.

Squats, Dead-lifts and Weighted Jumps

The exercises in this category involve explosive strength and power. They also involve the large muscle groups and require that you use as much of your body as possible when you’re working out.

This is one reason why sports such as Basketball, Volleyball, American Football, Soccer, Ice Hockey and many other sports involve these types of exercises.

Travelling Push-ups

This exercise is done by finding a relatively flat road and then find a marker in the distance that you can look at. You start in the push-up starting position and then do as many push-ups as you can before getting to the marker in the distance.

3 Basic Drills to Improve Your Strength and Movement - Picture

When you reach the marker, you turn around and return to the starting position in a rapid fashion. This helps you improve your ability to sprint quickly over a short distance. It’s important to do this exercise over a relatively flat road or path so that you don’t have any hills to slow you down when you’re running back.


This is a pretty simple exercise and just involves running as fast as you can for a specific distance. The important thing to remember here is to keep your workouts challenging by increasing the amount of distance that you sprint over a period of time.

It’s also important to remember that you should only sprint occasionally as it is a very stressful exercise on the body and you don’t want to do too much of it, otherwise it will have a negative effect on your ability to perform in other exercises.

As I mentioned before, when you’re doing resistance training exercises you should concentrate on using the large muscle groups and exercises that involve explosive strength and power. These types of exercises are important because they increase your ability to produce large amounts of force in the shortest period of time.

This is an important factor in many sports such as American Football, Basketball, Ice Hockey, Soccer, Rugby and many other sports that involve sprinting or jumping.

You can divide these exercises into two general categories:

Strength Exercises are those that involve short bursts of energy and involve large numbers of muscles working together in order to produce a powerful movement. An example of this would be throwing a punch or swinging a bat.

3 Basic Drills to Improve Your Strength and Movement - gym fit workout

Endurance Exercises are those where you are working your muscles for extended periods of time or over a long distance. A good example of this would be long distance running.

Now let’s take a more detailed look at the various types of exercises:

Muscular Endurance Exercises

Physical fitness isn’t just about being able to run fast or lift heavy objects, flexibility and muscular endurance are also important. Muscular endurance involves engaging in exercise for a longer period of time or over a greater distance than you normally would.

One example of an exercise for muscular endurance would be long distance running. Another would be long periods of swim training.

Yet another would be long bike rides. The duration and the intensity at which you are training program your body to be able to work at that level for longer periods of time and over greater distances.

In order to improve your muscular endurance you will need to engage in regular endurance exercise. While it might seem counter-intuitive to some, jogging isn’t enough.

You need to be engaging in activities that really push your body such as Cross-country running, long distance swimming or perhaps even extended cycles rides. These types of exercises will help to build up your muscles and your cardiovascular system so that you can work for longer periods of time and over greater distances.

You should engage in these exercises for 3 or 4 times a week for at least 30 minutes for beginner’s level. If you have a lot of endurance already, you can work up to these types of exercises for up to 6 times a week for 1 hour.

Flexibility Exercises

One of the most neglected areas in modern physical fitness is flexibility. Most people go through their entire lives never doing any specific exercises to help with their flexibility and as a result they become less flexible over time and their muscles become permanently shorter than they should be.

If you want to be as physically fit as possible, you need to take steps to ensure that you’re as flexible as you can be. You can do this by engaging in specific flexibility exercises.

3 Basic Drills to Improve Your Strength and Movement - Image

Flexibility exercises involve moving specific joints through their full range of motion and holding them there for a period of time. An example of this would be touching your toes and holding that position or putting your palms against the floor and pushing your body up until your hands are flat on the ground without using your legs in order to stretch your spine.

You should engage in these exercises after every physical activity that involves large numbers of muscles. So, if you jog, do these afterwards.

Or if you do weight training, engage in some flexibility exercises afterwards.

You should engage in these exercises for 5 or 6 times a week for at least 20 minutes. If you have a lot of extra time, you can engage in these exercises for up to an hour a day.

So, there you have it. Your introduction to physical fitness.

Remember that just like anything else in life, physical fitness takes work and effort. However, if you do choose to make it a part of your daily routine, you’ll find that your body feels better than it has in years and you’ll have the energy to enjoy all the other areas of your life that also require your time and attention.

The more you put into it, the more you get out of it.

Half of the battle is just getting started and once you do, you’ll see that it’s easier than you thought.

With a little effort on your part, you’ll be reaping the benefits in no time at all.

You can do it.

I believe in you.

Sources & references used in this article:

Biophysical foundations of human movement by B Abernethy, V Kippers, MG Pandy, SJ Hanrahan – 2013 – books.google.com

Qualitative diagnosis of human movement: improving performance in sport and exercise by DV Knudson – 2013 – books.google.com

Effect of constraint-induced movement therapy on upper extremity function 3 to 9 months after stroke: the EXCITE randomized clinical trial by SL Wolf, CJ Winstein, JP Miller, E Taub, G Uswatte… – Jama, 2006 – jamanetwork.com

Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players by U Wisløff, C Castagna, J Helgerud, R Jones… – British journal of sports …, 2004 – bjsm.bmj.com

Muscle strength and speed of movement in relation to age and muscle morphology by L Larsson, G Grimby, J Karlsson – Journal of Applied …, 1979 – journals.physiology.org

A progressive 5-week exercise therapy program leads to significant improvement in knee function early after anterior cruciate ligament injury by I Eitzen, H Moksnes, L Snyder-Mackler… – journal of orthopaedic & …, 2010 – jospt.org

Speed, quickness, and agility training for senior tennis players by GB Dintiman, RD Ward – 2003 – Human Kinetics 1