Exercise protocols to improve speed and coordination

To improve speed and coordination, it is important to include non-fatiguing movements that are neurologically demanding, as they require a fresh nervous system for maximum effectiveness. Andy Galpin suggests rotational exercises, such as using a cable machine for rotations as if swinging a golf club or hitting a baseball bat, as well as medicine ball throws. These exercises should be performed at the beginning of a workout to ensure they are executed when the nervous system is most fresh. Additionally, exercise volume should be managed with care, aiming for about three to twenty sets total per workout, with higher numbers being exceptional cases 1.

Additional training tips for enhancing speed and coordination include:

1. Progression in Training: Before increasing speed and fatigue in training, certain steps must be followed, especially for complex movements like squats. Begin with bodyweight to master the form, then progressively add weight, practice isometric holds, and control the concentric movement. Speed and fatigue should only be introduced once these fundamentals are secure to minimize the risk of injury 1.

2. Incorporation of Proprioceptive Challenges: At least one session per week should be dedicated to exercises that challenge balance, coordination, and proprioception. These can include activities that make you react and adjust to changing environments, such as outdoor sports or hiking. This kind of stimulus provides variety in your training and helps improve overall spatial awareness and reaction to changes 2.

Always remember that individual background, injury history, and comfort level play significant roles in training progression. Ensure any sequence of training is tailored to your specific needs and capabilities.