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Aquabag for Speed!!

By October 12, 2016 aquabag, speed No Comments

Simply doing your normal speed drills with an aquabag on your shoulders will improve your speed.


aquabagsWe tend to focus on force production when trying to improve speed. But force transfer (how efficiently you transfer force to the ground) is actually more important and more trainable.

By adding an unstable load (eg: aquabag) to your shoulders, your body naturally responds by co-contracting key muscles acting around the spine, so as to produce a “stiffer” body, and hence better force transfer.ab-run

Make sure you do not “over-fill” the aquabag. The water needs to move a lot to create the unstable stimulus. Between 5-11kg of water in a
large sized bag is good for speed drills.

You also need to hold the bag firmly, so that the movement of the water is traferred directly to the body. This maximises the stabilising response of the body.

Simple. Effective. Fun.

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