Decreasing sprint times can effectively be done by training different factors. Improving running form and starting technique are quick solutions to decrease times, but to effectively develop and increase sprinting speed will require time and effort. Strength training or resistance training exercises can effectively increase sprinting speed. There are two areas affected by resistance training: muscular and neuromuscular. It is important to keep both factors in mind when training, so explosive resistance exercises will have the greatest benefit versus slow strength exercises. Plyometric exercises use both resistance and explosive training and have been shown to have a drastic effect on increasing sprinting speed and some can be performed from home.
Wall March
Face a stable wall. Place your hands on the wall at eye level. Lock your body out between the ground and the wall, forming a straight line. Raise one knee towards the chest, focusing on keeping the toe pointed slightly upward. Then drive that leg back into the ground as if you are trying to break a board beneath your feet.
Bounding
Bounding is great at home plyometric exercise to be performed in the yard. Begin a slow jog to gain forward momentum. Forcefully push into one leg as if exaggerating each step of running. Alternate between legs like running, trying to achieve an explosive push with each leg achieving maximum air time.
Split Squat Jumps
Begin in a split leg position with one foot in front of the body and one behind. The feet should be about 2 feet apart. Squat toward the ground as if you are going to place your knee on the ground. Explode upward, jumping into the air. Switch feet while in the air so you alternate which leg is forward and back for each jump.
Squat Throws
Hold both sides of a medicine ball at chest level straight out from the body with your feet shoulder width apart. Begin into a squat lowering the ball between your legs while keeping your arms locked out. Explode upward, throwing the ball. Keep your arms locked out while throwing the ball in the air. Transfer the force of your legs into the throwing motion so you only come up on your toes, but not off the ground. Step out of the way while the ball is in the air so as to not get hit by the ball, and never try to catch the ball.
Member Comments