Back when I first started my journey from major slow-poke to speed demon, I realized there were a lot of speed and quickness drills, exercises, workouts, experts…basically, there was a lot of everything.

I knew that not all of them could be right, but I was also pretty sure that not all of them could be wrong.

So, being the laborious worker I am, I got to work, testing out EVERYTHING (quickness and speed drills for the most part) in all of my own and my athletes quickness workouts.

At first, it was discouraging, since mostly everything I was trying didn’t work. But, after a while, something did start to work.

And after a long while, I had found and discovered mostly every last thing that worked, and knew exactly what was, for all intents and purposes, “garbage”.

But, I didn’t want to stop there.

Being the tireless coach I’ve become, I needed more.

I needed to know “why” these speed drills actually worked.

So I started to look at the principles behind all of the actual speed drills that “worked”.

And after lots of research, deliberation, discussion and lots of hours just sitting there like a snail thinking, I came to some uniquely exciting solutions.

I was able to pinpoint the four major parts that go into quickness.

Even better, I knew exactly how to make each one BETTER.

Here Were the Four Keys To Quickness:

1. Reaction Speed

How quickly you can react to a stimulus, reaction time is highly genetic and cannot be improved THAT much, but you definitely can make it better.

2. Movement Efficiency

How smooth and efficient your movements are, people with impressive movement efficiency are highly-coordinated and move around like smooth, quick cats.

3. Muscular/Tendon Stiffness

Your ability of your muscles and tendons to lock up and reverse a negative movement.

Someone with super-human stiffness could jump off a 15-foot building, land without barely any breakage (most people would crumble with this, our super-human friend would land with their knees barely bent) and then immediately turn around this downward, negative action and explode back up in the air, almost like a bouncy ball.

4. Overall coordination

This comes from specific practice.

Practicing the movements you often see and perform in your sport at high-intensities will improve your body’s ability to perform those same movements quicker in actual competition.

After building up the first 3 parts above, this is the key that will bring them all together for you.

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If you can implement those four things and make sure they fit in your speed training program, I can promise you your quickness will not just improve, it will sky-rocket!

To get a year’s worth of “get you really friggin’ fast” quickness workouts, get a copy of my Truth About Quickness system.

About the author:

Alex Maroko is the Co-Creator of The Truth About Quickness Insider’s System. A Certified Personal Trainer and former college athlete, Alex is renowned worldwide for his ability to transform formerly weak and slow athletes into speed and quickness superstars who routinely dominate their competition. He has helped athletes from more than 30 countries across the globe learn the real secrets behind attaining blazing speed and lightning quickness, all in less than 10 minutes a day. You can also read his most recent ramblings and thoughts on his agility, quickness, and speed training blog, Game Speed Insider.