“Speed Kills” is a common expression heard around the sporting world. And, its no surprise, because in the increasingly competitive sporting world, all core elements of the athletic movement are dependent and related to speed. Climbing is also sensitive to the effect of speed and movement velocity. The longer you are hanging on a wall, the fastest you get a pump. Look at Adam Ondra, he climbs fast, he is aware that by climbing with speed, he gets to use less energy and the top can be reached in less time, with less endurance required.
All athletes are measured for their speed and there are speed records almost for any sports from alpine climbing to chess – how fast you can run, jump, change direction, swing, and throw, and also, climb and get to the top. These physical attributes are a critical component of an athlete’s skill set and success on the field or court. For climbers, being able to combine fast movement with precise technique, can make a huge difference in results.
Now, it’s important to remember that not everyone can be Adam Ondra, who can onsight 9a climbing at a higher speed than average. But, if you want to gain climbing speed this off-season, here are 5 ways to get it done through agility training:
Tip #1: Increased Flexibility
A flexible muscle is a fast muscle. The general elasticity of your muscles, the ability for them to contract and expand when required and called upon is essential for building muscle speed. You can achieve gains in flexibility through many different ways, including:
Dynamic Stretching: Muscles are propelled into an extended range of motion. PNF Stretching (Proprioceptive Neuromuscular Facilitation) – that takes advantage of muscle and its increased vulnerability. This method trains stretch receptors to become used to the increased range of muscle length.
Core Strength: Superior core strength is vital to elite climbing performance. The strength of your core has a powerful effect on the ability for transfer energy to limbs – your core is what keeps the body tension during a strenuous climb. Core strength can be improved by Abdominal and lower back strengthening exercises that are dynamic in nature and simulate athletic movement.
Tip #4: Improve Elastic Muscle Strength
Improving elastic muscle strength helps an athlete’s ability to contract muscles quickly in order to overcome other forces on the field or court. Ways to improve elastic muscle strength include:
Tip #5: Technique
Running is a natural movement but correct form is learned. I strongly suggest you find a speed and agility training coach in your area to help you improve in this area. Proper technique will make your movements proficient and fluid, as well as eliminate poor habits that could be holding you back.
There no substitute for speed. If you work hard on improving in these 5 areas of speed and agility training, you’ll see tremendous improvements in your overall climbing performance. Try one of the programs from http://www.climbingworkouts.com