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5 simple methods of training that will advance Your Sprint Speed As an athlete
advance Your Sprint Speed As an athlete
Sprint speed is probably the most measurable way to demonstrate your potential as an athlete. In
college camps, the ability to launch an impressive 40-yard dash can be the difference between earning a
scholarship and being relegated to walking over the state. In baseball trials and professional days, a
good 60-yard dash can send a man's shot through the roof. Speed is valuable at any level of competitive
athletics, so if you want to improve your speed and become more commercial to coaches and scouts, try
these exercises and exercises.
Start with wall derives
The most important part of running is the beginning. For the exercise of the right starting form:
Stand in front of a wall in the position of two points, as shown in the following video.
Pay to the wall, and to achieve triple the extension (extension of the hip, knee extension, ankle
plantar flexion) on your back leg and push the front knee forward and up to hip height. You must be
bent front knee at 90 degrees in the first place.
Once you are comfortable getting into this position, and add more steps to the pits. The tradition of
this movement when running sprints to ensure a strong start.
Use this warm up before sprinting to learn proper mechanics. Do not just reclining on the wall.
Trying to push the wall away from you as hard as you can.
Perform Heavy Sled Drags
Another way to speed up the efficiency of the exercise at the beginning of the performance is the
heavy sled lasts for 10 to 15 yards. To be considered "heavy" weight should be on the sled near your
maximum obese. The key here, as is the case with engines Street, is to achieve a triple extension of
the hind leg while driving aggressively front knee forward. Then push your front foot down and
return to the ground to propel yourself forward, rather than communicate and "pull" yourself
Perform 3-5 sets of 10 to 15 yards with three minutes of rest between sets
Develop Isometric and Eccentric Hamstring Strength
The best way to train our hamstrings to improve running speed is the performance of exercises
eccentric and isometric. When running, the hamstrings are not working in the first place in the knee
the hips. It also helps glutes in hip extension and knee slow down during the extension phase shift.
The strength of isometric, girl knee and do axes hop on a ball or bench for three sets of 10-15 reps.
Knees begin to 10-20 degrees bending and maintain this angle throughout the entire exercise by
contracting your hamstrings. Do not rest your butt on the ground. Just click and go. Add weight in
the form of iron or dumbbells and put in your midst, if necessary.
For eccentric strength, do Glute/Ham Raises for 3 sets of 8 to 10 reps. Use your arms as little as
possible and lower yourself to the ground as slowly as possible.
Use Good Arm Swing Mechanics
An easy way to speed up your race is to make sure your arms are moving efficiently. As you run,
keep your elbows at 90 degrees, and bring every hand even in front of your face. Cut your hand as if
you were about to put it in your pocket. Do not let yourself hunch forward in the slouched
shoulders. It will slow you down.
Rev up the start digging is good good swing mechanics to instill arm. Access to the position of two
points and move your arms as if you're working. Keep your shoulders back and your arms at 90
degrees. After a few practice swings arm, and take off in the race and keep focused on your swing
Improve Stride Length
Many runners make the mistake of taking lots of short, choppy steps when they try to run fast. A
better option is to take longer strides, and make them as powerful as possible. To lengthen your
stride, focus on getting full triple extension on your back leg, rather than attempting to reach
forward with your front leg. If your foot lands in front of your center of gravity during acceleration, it
will slow you down; so focus on driving your feet back at ground strike instead of just letting your
feet smack the ground.
To develop a feel for powerful hip extension, perform three to five sets of Standing Triple Jumps at
the beginning of your workout.
This information is provided by The dynamics of Speed training