Running Exercises To Sprint Faster
Are you looking for a running drill to help you run faster? If so, you have to structure your workout to not only include sprints, but you also include explosion drills. The video below displays three exercises that will help you be more explosive and increase your sprint speed. The problem with only completing sprints alone, is that your body fatigue’s before you can get in enough repetitions to help you improve some key techniques used to increase explosion. Being able to accelerate is one of the most important elements of an above average 40 yard, 60 yard, or even 100 yard dash. When you focus solely on the explosive movements of your hips, you will be able to complete more repetitions leading to better results.
What Are You Looking For In A Running Exercise To Increase Your Speed
Whenever we design workouts for athletes it is important to consider age and ability. Many drills can be too advanced for younger athletes, while more advanced athletes tend to complete too many repetitions or sets of a specific movement leading to overtraining and ineffective results. The general rule of thumb for young athletes is to choose drills which the young athletes will still have fun. Often times, the specific drills are ones that involve cones or destination based obstacles. Younger athletes enjoy having a goal in mind and an idea of where to go next.
More advanced athletes, on the other hand, should focus specifically on running exercises that will give them the best results. As we age, our bodies do not bounce back as fast. This is why we must choose specific running drills that will give us the best results with the least amount of damage to our muscles.
Advanced Athletes Workout Order
- Plyometric training should be completed before any distance running.
- Short bursts sprinting will follow.
- Weight training should be that last on your list.
- To efficiently train for explosion you must have fresh muscles and the desire to compete at a high-level.
Plyometric Training Will Include Acceleration
The video above is a great example of plyometric based training drills that we utilize to help improve athlete’s speed. The first is an explosive movement driving your hips off the fence. Otherwise known as a speed squat. The reason why the specific exercise is effective, is because athletes will learn to drive your hips forward enhancing the bodies ability for hip extension. This action also requires the body to explosively fire the glute muscles which are very important for running quickly.
Plyometric Snap Squats
The second exercise can be completed by athletes of all ages. When watching the video, understand younger athletes must also follow the same form. If they cannot complete this specific form then they should not be doing this drill. Exploding up from the ground can be a difficult movement but many youngsters do not struggle with this specific exercise.
Snap Squats combined with Ballistic Bands are easy to set up. Begin with the Ballistic Band attached to the fence, and then get in a kneeling position with the Ballistic Band around your waist. The Ballistic Band should not be around your belly button but rather near your hip flexors. This is the area that we want to add resistance to. Next, you will load your hips, driving your arms back through full range of motion. After you load your shoulders you will then throw all your momentum forward accelerating off the ground into a standing position. Each of the repetitions in this video are 8 to 12 repetitions per set.
The next phase of this exercise is for hip extension. Notice during the third exercise when the athlete drives through for hip extension, his arms are loaded mimicking the same form as when you sprint out of the box. We must first focus on control as we reach the RDL phase, and then initiate explosive hip extension. The Reactive Stretch Cord will give us the feeling of leaning forward out of the blocks, while the Kbands will help initiate extra muscle contraction in the hip flexors for enhanced hip flexion.
How Often Should You Complete Plyometric Drills Before Sprints
The series of exercises we just went over should be completed before sprinting sessions. You will also want to give some space or rest between workouts. Alternate weight training days and sprint specific training.
For more advanced users, incorporate ballistic movement such as this each day as a warm-up. These types of movements can help increase muscle recruitment for your upcoming sprints. Also remember, energy must be used efficiently with intensity. Utilize the correct running exercises to increase your sprint speed without wasting energy on an ineffective training method. For any questions on your training or advice, utilize the contact us tab on our website. We can help you design a program or point you in the right direction to increase your running speed quickly.