How to Run Fast | Increase Running Speed
Athletes must train consistently to improve their speed. It is essential that an athlete can change direction and accelerate quickly during competition. Running fast is broken down into two elements: stride length and stride frequency. If an athlete wants to increase their speed they must improve one of the two, or both. Completing speed and agility drills at 100% intensity can stimulate muscle transformation and lead to a faster athlete. The Kbands High Knee Wall Drill on the video below represents a challenging drill that can give great results.
Running Workouts | Training to Run
Athletes should go through a proper warm-up before doing any speed and agility drills. It is important to make sure the body is loose and the heart rate has increased. A warm-up is not complete unless a light sweat has started. Let's go over the proper body positioning and techniques for the High Knee Wall Drill with Kbands. As seen in the video, place your hands on the wall leaving your body at a 45° angle with the ground. You must maintain a flat back with a good base from his hands and feet. Remain on the balls of your feet and not do not roll back to your heels. Body position is important when working to improve sprint speed. Technique can shave valuable time in your 40 yard times and improve NFL Combine agility testing times.
Increase Speed With Technique
As the you drive each knee up you should be conscious not to let your butt move back and pull out of the flat back position. You will not be able to utilize full extension through his glute and hamstrings if you roll your lower back during this drill. Imagine trying to jump without straightening the legs. An athlete would never reach full jump height potential without straightening the legs. The same goes for running speed. Training will go to waste if you do not train without proper technique. Train smart then hard. Keep a flat back and drive your legs with power. The faster you can move your legs with proper technique, the faster you will run. Strength and speed training take time because muscles have to adapt, but with consistency and determination can can increase your speed with the Kbands High Knee Wall Drill.
How to Utilize Kbands to Run Faster
Resistance running is proven to increase stride length. We utilize Kbands to help increase leg strength and running power while completing a stride frequency drill. Kbands increase muscle stimulation each time the knee is raised. As the knee moves past the relaxed position the opposing leg adds the resistance needed. You will receives double the benefit when you reach the full extension of your drive with one leg down and the other near or above parallel. The base leg on the ground is receiving resistance from Kbands with its hamstring and glutes, while the lifted leg fires through the hip flexors and quads. As explained, Kbands allow athletes to train like they compete. They are designed to build muscle in the exact way sports require. This workout can benefit all athletes. Continue reading and write down the video workout to improve speed at home.
Kbands Wall Drill Workout Breakdown
The Kbands High Knee Wall Drill is great for building power and speed. You must strap each leg strap on properly to ensure the bands will stay in place. The logo goes on the front of the thigh, and the D-rings go on the outside of each leg. Kbands come with several sets of resistance bands. Depending on which set you have chosen, you will have different levels of resistance bands to utilize. You should be able to complete the drill with full range of motion. If you find that you have selected too much resistance to maintain proper form through the entire set, continue this exercise with less resistance.
First, complete 15 seconds of resisted high knees. As soon as the resisted set is complete, unclip the leg bands and immediately begin 12 seconds of unresisted high knees. The unresisted reps are very important. This is when athletes will feel a feather-like feeling in their legs. Leg muscle recruitment is through the roof right after the leg bands are taken off. This is when all athletes must work at what feels like 120% effort. Using the sensation of feather-like legs gives athletes the ability to move their legs faster than ever before. It is during this time you will begin altering their muscle fiber type. Slow twitch muscles will begin turning into fast twitch muscles because they are overloaded with intensity. Complete this resisted to unresisted set 5 to 6 times. Rest for a minute and a half to two minutes in between each set. With proper rest you all allow your body the recovery time needed to maintain this workload.