In his latest video Eric Wong demonstrates two drills for quick feet, in all 3 planes of motion. Most guys only train their feet/quickness in the sagittal and frontal planes, and leave out the transverse, which is a big mistake, since so much movement and power is generated in the transverse plane.
What made this workout active recovery was that Eric didn’t really push any of his systems to the max and made sure his heart rate never exceeded 155 bpm and rested until it got to about 120 bpm before performing another rep.
By doing this, it stimulates your central nervous system in a way that accelerates recovery because its activity is heightened, but because you never really taxed it, it doesn’t create any effects that require regeneration.
The CNS’ heightened activity from this workout is directed towards recovery of whatever you need recovering from.
Eric performed 8 reps of each drill, which is a good amount for active recovery.
If you’re training Quickness Development, you want to go full speed but still keep rest times long enough for full recovery between reps, and perform 12-15 reps of each.
For Quickness Endurance, you can shorten the rest times and/or increase the duration of each rep.
