Originally Posted by xlbluebogey

Jump rope three times a day. Each series work to go longer than the time before. Start out working for 3 x 1 minute in the morning, 4 x 1 min in the afternoon, and 5 x 1 minute in the evening. In between each minute do pushups as quickly as possible with full motion and range. Don't cheat the pushups. Do this at least three times a week. If you have access to a pull up bar, do pull ups instead of push ups. Again, don't cheat, use full range and motion.

No offense but exactly how would that make him faster?

If you want to be faster you need to train explosively. Do squat jumps as high and quick as you can, do clap push ups, sprint, and box some sand bags as quick as you can. These exercises will train your muscles to be explosive which will make you faster on the mat.

Don't cheat out on this. Do the exercises as explosive as possible.

Here's a few practice sessions to enhance speed. Whether you are shooting or fending off a shot, you are leading with your hands, the body and legs follow. Hand / mind coordination is the main factor in speed on the mat. How you muscles are constructed also plays a role, whether they are stringy or bulky, but hand / mind coordination is more important. An exersize we would have our wrestlers work on to increase hand speed is to play pat-a-cake with each other as fast as they can and then either blind folded or just with your eyes closed. The faster you and a partner can go and hold the speed for 5 minutes, ultimately increases your reflex time, overall quickness and hand reaction speed. It worked wonders on our bulky heavies. It's a matter of tuning the muscles to perform a specific function.

If you don't know how to play pat-a-cake, go ask your Mom. I quaranty you, for your first two weeks you can't hold the speed for 5minutes. It'll take you at least 3 weeks to develop speed and control without looking at what you doing. Just keep at it as fast as you can go.

Explosive wind sprints help to improve leg speed also. 10 yard sprints from the down sprinters position. We also pulled out the football tackling dummies. Take two hops from your toes and then shoot a double on the dummy but as if you're tackling it, hitting with your shoulder. Do it without falling to the ground, as if your on the edge holding two feet inbounds for the TD. The firs few sets you'll be bouncing off the dummy. Work onon doing it faster and faster. Hop hop shoot. You can do it on another wrestler, but we're looking for a power tackle and you could injure the other guy. Hopping on your toes helps to string out bulky calf muscles that inhibit speed.