Question
Select four drills or exercises for speed for 17 year old boy and what should heart be after each drill or exercise.
Answers
GPT-4o mini
To improve speed, a 17-year-old boy can incorporate various drills and exercises into his training routine. Here are four drills, along with recommended heart rate ranges to aim for after completing each:
### 1. **Sprints (Short Distances)**
- **Description**: Sprint 20-40 meters at maximum effort. Rest for 1-2 minutes between sprints.
- **Target Heart Rate After**: 85-95% of maximum heart rate (MHR). For a 17-year-old, the estimated MHR is roughly 203 bpm (using the formula 220 - age). Therefore, aim for around 172-193 bpm.
### 2. **Plyometric Box Jumps**
- **Description**: Perform 3 sets of 10 jumps onto a sturdy box or platform. Focus on explosive power and landing softly.
- **Target Heart Rate After**: 80-90% of MHR, which would be approximately 162-183 bpm.
### 3. **Acceleration Drills (3-point start)**
- **Description**: Use a three-point stance and sprint 10-20 meters as explosively as possible. Repeat for 5-10 sets with adequate rest.
- **Target Heart Rate After**: 85-95% of MHR, around 172-193 bpm.
### 4. **Ladder Drills (Agility Ladder)**
- **Description**: Perform various ladder drills (e.g., in-and-out, lateral shuffles) for 20-30 seconds, focusing on foot speed and coordination. Rest for 1 minute and repeat for 4-6 sets.
- **Target Heart Rate After**: 75-85% of MHR, which would be approximately 152-173 bpm.
### Important Notes:
- **Rest and Recovery**: Ensure proper recovery time between sets/drills to maintain performance and reduce fatigue.
- **Warm-Up/Cool Down**: Always include a proper warm-up before starting drills and a cool down afterward to minimize injury risk.
- **Hydration**: Keep hydrated throughout the workout.
- **Listening to the Body**: Pay attention to how the body feels; extreme fatigue or discomfort should be taken as a signal to rest.
Before starting any new workout regimen, consider consulting with a coach or healthcare provider to ensure these exercises are appropriate for individual fitness levels and health conditions.
### 1. **Sprints (Short Distances)**
- **Description**: Sprint 20-40 meters at maximum effort. Rest for 1-2 minutes between sprints.
- **Target Heart Rate After**: 85-95% of maximum heart rate (MHR). For a 17-year-old, the estimated MHR is roughly 203 bpm (using the formula 220 - age). Therefore, aim for around 172-193 bpm.
### 2. **Plyometric Box Jumps**
- **Description**: Perform 3 sets of 10 jumps onto a sturdy box or platform. Focus on explosive power and landing softly.
- **Target Heart Rate After**: 80-90% of MHR, which would be approximately 162-183 bpm.
### 3. **Acceleration Drills (3-point start)**
- **Description**: Use a three-point stance and sprint 10-20 meters as explosively as possible. Repeat for 5-10 sets with adequate rest.
- **Target Heart Rate After**: 85-95% of MHR, around 172-193 bpm.
### 4. **Ladder Drills (Agility Ladder)**
- **Description**: Perform various ladder drills (e.g., in-and-out, lateral shuffles) for 20-30 seconds, focusing on foot speed and coordination. Rest for 1 minute and repeat for 4-6 sets.
- **Target Heart Rate After**: 75-85% of MHR, which would be approximately 152-173 bpm.
### Important Notes:
- **Rest and Recovery**: Ensure proper recovery time between sets/drills to maintain performance and reduce fatigue.
- **Warm-Up/Cool Down**: Always include a proper warm-up before starting drills and a cool down afterward to minimize injury risk.
- **Hydration**: Keep hydrated throughout the workout.
- **Listening to the Body**: Pay attention to how the body feels; extreme fatigue or discomfort should be taken as a signal to rest.
Before starting any new workout regimen, consider consulting with a coach or healthcare provider to ensure these exercises are appropriate for individual fitness levels and health conditions.