Speed is a vital component in most sports , most obviously during track and road racing, but also in sports as diverse as soccer , baseball, and tennis. Increasing your speed can give you an advantage over your opponents , whether you’re sprinting toward the finish line or chasing a loose ball across the field. Various activities can help you improve your foot speed, and you can vary your workouts by trying more than one method.
IMPROVE YOUR FORM
Ordinary running is quite a natural movement , but you must use correct form to maximize your speed. ABC exercises are classic running exercises that work on different aspects of your form. To do Exercise “A”, walk or jump forward while raising your front knee to hip level. Pump your opposite arm forward and bend your elbow 90 degrees .
Exercise “B” is similar , but instead of simply lifting the bent knee, the calf is extended forward until the entire leg is almost parallel to the ground, without locking the knee, and then the lead foot is lowered directly underneath. of the body. Do exercise “C” by kicking your heels toward your butt with each stride . Do each exercise for five minutes, twice a week.
RUNNING TO GAIN SPEED
Running a series of sprints is a common way to increase speed . Run as hard as you can for 30 to 50 yards, rest for three minutes, and then run another sprint. Work up to 10 reps and focus on running with your knees up and your arms pumping straight ahead and back, rather than crossing in front of your chest.
Running up the hills is a functional form of strength training as you work your muscles against gravity and also improve the length and frequency of your strides along with your overall coordination . To develop speed, run short hills, emphasizing a high-kneed running style while pumping your arms aggressively. Find a hill that you can climb in about 30 seconds or less at a 5-15 degree incline . Run up the hill and walk down to complete one rep, performing eight to ten reps. Sprinters should run shorter distances, about 50 yards, while distance runners should go 150 to 200 yards.
Strengthen the muscles of the race , the quadriceps, the tendons, the calves, the hip flexors and core, you can increase the speed. Perform exercises such as bodyweight squats, single-leg squats, and weightlifting, planks, torso rotations, leg presses, bodyweight drops, and bench presses. It is recommended to do 12 to 16 repetitions of each exercise. Use 60 to 70 percent of your one-rep max, the most weight you can lift once, for weight training exercises. Do two or three strength exercises weekly, but not on consecutive days.
The plyometric exercises involve explosive movements to develop strength and improve athletic performance . Activities such as box or obstacle jumps, free rein jumps, and show jumping can improve your speed. For example, to perform forward jumps, push off with your left foot as you extend your right leg forward, land on your right leg, and immediately jump forward again, thrusting with your right foot as you extend your left leg. Continue for 30 to 40 yards, and repeat the exercise two more times.
Speed is a vital component in most sports , most obviously during track and road racing, but also in sports as diverse as soccer, baseball, and tennis. Increasing your speed can give you an advantage over your opponents, whether you’re sprinting toward the finish line or chasing a loose ball across the field. Various activities can help you improve your foot speed, and you can vary your workouts by trying more than one method.