How to Improve Sprinting Times
Sprinting is found in many sports
such as track and field, football and soccer. Sprint speed can make or
break your game. Speed does not come without practice and discipline. To
increase sprinting speed, certain exercises are required to prepare
your muscles. It is important to set aside time two to three times
weekly to work on your sprinting speed. This helps your body become
accustomed to the physical demands sprinting requires.
Basics
Step 1
Position yourself at the
starting line with your strongest leg in front. This is known as your
dominant leg and provides much of your speed and stride. Practicing a
good starting stance helps your body become accustomed to it.
Step 2
Align your back and legs. Body
alignment will increase your stride throughout your race. Don't slouch
or lower your buttocks to the ground. This will only slow you down when
you start off. The slow start pace affects the rest of your sprint.
Step 3
Maintain your body alignment as
you start off at the starting line. Breaking this alignment will not
only slow you down but will also cause your body to become tired easily.
Poor body position also raises risk of injury throughout the race. Push
off from the starting line with your back leg, bringing your front out
to set your stride in one fluid motion.
Step 4
Relax your muscles while you
are in mid-sprint. When your muscles are tensed your body tends to slow
down, causing you to take shorter strides. Do not clench your fists or
squint your eyes. These are tell-tale signs that you must relax.
Breathing deeply as you sprint will help ease muscles and help you work
with them.
Drills
Step 1
Run up steps to increase stride
length. Stair running improves your stride by increasing the distance
your legs must move to make a step. Stadium stairs are best when using
this training technique.
Step 2
Stand in front of a mirror and
place your feet and legs shoulder width apart. Lean forward onto the
balls of your feet without bending your toes, heels slightly elevated.
Bend your right arm at your side to a 90 degree angle. Bend your left
arm behind you at a 90 degree angle. Switch arm positions by pumping
your arms back and forth as you would during a sprint. Keep your arms
close to your body and at a 90 degree angle for two sets of 20
repetitions each.
Step 3
Count your steps as you sprint.
Counting steps will help you increase your stride. The easiest way to
do this is counting every other step, starting with the first. Your step
count will go from one to three to five to seven, for example.
Step 4
Stand straight with your legs
and feet shoulder width apart. Slowly lift your right leg, bending your
knee at a 90 degree angle. Lift the heel of your left foot until you are
standing on the ball of your foot, without bending your toes. As you
lift, increase the angle of your right leg and push out. Repeat with
your other leg for two sets of 20 repetitions each.
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