There are many methods to improve on your linear sprinting speed, but I am including 3 solid proven ones in this very article! If you are serious about getting results then stop wasting your time and start reading. Take the time to read and apply the elements I have included in this article for your training program and you will blow away the stopwatch and the coach holding it!
3 Ways To Improve Your Linear Speed!
1. A Relative Strength Lift: You have to have strength in order to perform most any athletic movement my friend. I have been a strength and conditioning specialist and professional trainer here in the Atlanta, Georgia area now for over 10 years and the one thing that all of my athletes understand is that in order to get fast you have got to get strong. Incorporating lifting into your speed program is essential, but not just any lifting. In order to build speed you have got to incorporate lifts that are relative for the purpose of improving your speed. This means that you must work on developing your big core muscles and the sprinting powerhouse of your posterior muscles (glutes, hamstrings, back, calves). Some of the best ways to do this is by incorporating an array of kettlebell and olympic style drills into your program. Lifts such as barbell cleans, kettlebell snatches, and swings all will ensure a solid foundation of your speed development. These lifts will integrate all of the major muscle groups in your body that are needed for propelling your body forward with fierce momentum!
2. Variations Of Resisted Running: Another effective way to generate some explosive speed development is to make sure you are incorporating some variations of resisted running or sprinting into your training program. This can be done in a number of different ways. You can create variations of resistance that prove to be very effective both with and without equipment. The good news with this is that if you are tight in the wallet right now then this won't have to break your finances. Resistance can be created by sprinting uphill and even up a set of bleachers or stadium steps. This explosive quality of training will help you to generate the leg power and force you need in order to get faster. The key to speed is training so that you trigger your nervous system to respond in like and this is a truly proven way to do it. Other ways to create resistance for running would be to invest in a weighted vest, a bungee and harness, or a speed belt to use with a partner. These methods are also highly effective in helping you to generate explosive linear speed and can also be used to assist in lateral speed, acceleration, and deceleration drills as well. It all depends on what you are doing and how you go about doing it in order to achieve those types of training stimuli.
3. Powerful Plyometrics: In order to be a faster sprinter you have got to work on developing your muscular power. Plyometrics are exercises that involve the short quick explosive contractions of muscles through the effort or quick reactions. Plyometrics involve the rapid stretching and contracting of the muscles during the participating drills otherwise known as the stretch shortening cycle (SSC). This particular response will aid in the overall scope of your linear speed development and also help you to be more resistant to injury. Some examples of these drills may involve hurdle bounds, box jumps, depth jumps, and even clapping push ups! If you want to get faster then you can't ignore plyometrics my friend.
Take the time to incorporate the following ingredients into your speed training program if you are serious about beating up on the competition. I for one don't like losing and prefer having both myself and my athletes better prepared and having the battle won before it is ever even fought! Keep training smart my friend.
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