How to Develop Top Sprinting Speed
Step 1
Fasten a weighted vest to your
body when you do sprint workouts. This will adapt your body to added
resistance and make you feel lighter once you take it off and play a
sport. Wear the vest throughout the course of the day as well during
your nontraining hours.
Step 2
Perform heavy weight training
exercises to strengthen the muscles involved with sprinting. Target the
glutes, quadriceps, hamstrings and calves with exercises like squats,
leg presses, lunges, dead lifts, stepups and calf raises. Use a
resistance that is so heavy you can lift it only eight to 12 times in a
set.
Step 3
Incorporate plyometric
exercises into your routines. Plyometrics involve a slow lowering
movement followed by a fast movement. These exercises can help improve
your explosive power during sprints. Do exercises like squat jumps,
leaping lunges, tuck jumps, side hops and bounding. Bounding is a form
of running where you take extra high and long strides.
Step 4
Run down hills to do overspeed
training. Spend five to 10 minutes jogging at a light pace to warm up,
then finish at the top of a hill. Sprint down the hill as fast as you
can, walk back to the top and repeat. This type of drill causes you to
take longer than normal strides, which will translate to faster
sprinting speed.
Step 5
Stretch before and after your
workouts and sport activities. Perform dynamic stretches before and
static stretches after. Dynamic stretches move your body through a range
of motion, which acclimates you to the movements involved with
sprinting. Do stretches like ankle bounces, leg swings, arm crossovers,
spinal rotations, shoulder shrugs and alternating toe touches. Static
stretches are held for a given amount of time and they can help reduce
soreness and keep your muscles lengthened. Do stretches that target the
quads, glutes, hamstrings and calves, which are all involved with
sprints.
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