Speed is generally considered an inherited trait. While runners are born not made, everyone can improve their speed. There are some basic tips and training exercises that can improve any athletes acceleration. To optimize a persons running ability a specific stimulus is needed. This entails re-programming the muscle firing patterns. Below are two training exercises which can be used to increase your speed from zero by enabling efficient biomechanical techniques in order to produce speed in as short a period of time as possible. These exercises are beneficial to anyone who requires quick acceleration in their sport, e.g. football, basketball, tennis, out of starting blocks. These are for sprints of 30 metres or less.Some key points to remember when training:
WALL MARCHING DRILL:
Start position
Movement
Repetitions
Watch for errors
Bending at the waist (keep torso erect in a forward lean); Heels moving too far aheadĀ (keep heel behind knee)
SHORT HILL RUNS
While the above exercise creates a forward lean with the body, with a hill we can bring the angle to the body putting it in an ideal position
Exercise
Repetitions
Watch for errors
Bounding up the hill with your front leg landing too far in front (drive down with your glut muscles. If your foot strike is out in front of your hips, you’ll loose speed. Stay tall and lean forward driving hard with arms and legs to avoid this)
Reference
Liebenson C. (2009); J. BWMT; 13 (4), 362-363.
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