Speed Clinic Helps Improve Athletic Performance

While many of us are spending our free time this summer enjoying lazy days and sunshine, Ranney athletes are busily preparing for the physical challenges of the upcoming sports season by taking advantage of Ranney’s unique campus-based Speed Clinic conditioning program.

Available to both Middle and Upper School players, the Speed Clinic offers drills designed to increase athletic speed and agility. Alex Winnecker, sports and condition coach, explains that each component of the program is focused on improving specific skills that can be applied to any sport. He uses soccer as an example. For instance, says Alex, “Ladder exercises, where athletes complete a series of drills by running between the rungs of a ladder laid on the ground, helps increase the efficiency of footwork, which translates to increased quickness and balance when running the ball down the field.” Dynamic warm-up drills, including a series of stretching moves that warm and prime the muscles, help athletes improve their speed and agility, and lateral drills, using cones, improve side to side movement, which is especially helpful in improving defense work in any sport that requires quick changes of direction. Additionally, a variety of sprint drills, at 20 to 30 yard distances, increase straight line speed and improve explosive first step power. The program also uses short rest periods between drills that force players to adapt to the reality of playing while fatigued. Alex explains that the Speed Clinic stresses quality over quantity. “Our goal is to help athletes avoid injury through better conditioning and ultimately to increase athletic confidence and performance.”

The Speed Clinic was first piloted last summer for Middle School students in a shortened version. Due to its initial success, the program was expanded this summer to include both Middle and Upper School programs. The Middle School Speed Clinic takes place on Mondays and Wednesdays for 1 ½ hours. The Upper School clinic takes place on Tuesdays and Thursdays for 2 hours. For more information contact awinnicker@ranneyschool.org.

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