VERTIMAX
Training
Exercises for Speed
Speed & quickness training are other very important aspects of performance that can be enhanced using the VertiMax.
Speed is defined as your ability to move the body in the intended direction in the fastest time possible. The VertiMax can improve the phase of speed called “starting speed” which is crucial in sport performance. It is very important that you use proper running mechanics and posture when using the VertiMax.
High Velocity Exercises
• Jumping
• Speed
• Quickness
• Plyometrics
Sports Specific Exercises
• Basketball
• Football
• Gymnastics
• Soccer
• Track & Field
Remember: these exercises are intended to be performed with the supervision and guidance of a professional trainer. Always consult a qualified performance training professional for specific variables of your VertiMax exercise program.
SECTION 1: Speed Exercises
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Kneeling Arm Action Attach hand cords as shown, kneel down on training mat on one knee, perform a running arm action through a full range of motion quickly and forcefully as possible for 5-10 seconds, repeat. |
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Standing Arm Action Attach hand cords as shown, stand on center of training mat, perform running arm action through a full range of motion quickly and forcefully as possible for 5-10 seconds, repeat. Note: Waist cords do not have to be used for this exercise as shown. |
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Reverse Arm Action Attach hand cords as shown, stand on center of training mat, perform running arm action through a full range of motion quickly and forcefully as possible for 5-10 seconds, repeat. |
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Knee Drive Attach waist and thigh cords as shown, stand on center of training mat, perform alternating high knee lifts quickly and forcefully as possible for 5-10 seconds, repeat. Note: Hand cords are optional for this exercise if equipped. |
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Stationary Ankling Attach waist cords, stand on center of training mat, raise up on toes and push off (using calf and lower leg muscles) from platform quickly and forcefully as possible in an alternating sequence between left and right for 5-10 seconds, repeat.
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Straight Leg Lifts Attach waist and thigh cords as shown, stand on center of training mat, holding knees as straight as possible, lift legs as high as you can quickly and forcefully as possible in an alternating sequence between left and right for 5-10 seconds. Note: Hand cords are an option for this exercise if equipped. |
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Butt Kickers Attach resistance cord to top of shoe laces, stand on center of training mat and place feet about shoulder width apart, perform running motion bending knees until heels are lifted as far as you can toward butt quickly as possible in an alternating sequence between left and right for 5-10 seconds. Note: Hand and hip cords are an option for this exercise if equipped. |
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Repeat Leg Drives PAttach waist and thigh cords, stand on center of training mat and lift one leg with a bent knee fast and as high as possible while performing a simultaneous running arm action, repeat other side. (Note: right leg and left arm are driving forward at the same time, or left leg and right arm, respectively.) Note: Hand cords are an option for this exercise if equipped. |
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Stationary Bounding Attach waist and thigh cords, stand on center of training mat, lift one leg with a bent knee fast and as high as possible, push off of the platform with supporting leg while performing a simultaneous running arm action, repeat other side. All movements are to be done quickly and forcefully. (Note: right leg and left arm are driving forward at the same time, or left leg and right arm, respectively. Note: Hand cords are an option for this exercise if equipped.
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