Speed is defined as the amount of time to cover a distance. In sports, it is how fast a player can move, achieve high velocity, react or a combination of the three. To effectively train for speed, you must do both leg strength and explosive power leg exercises. This will stimulate muscle growth and neuromuscular development. Kettlebells, similar to dumbbells, allow training of both strength and power.
Single Arm Snatch
The single arm snatch trains explosive power from the triple extension motion, with extension at the hip, knee and ankle. The triple extension motion is used during the drive phase in running, and increasing power in the triple extension has been shown to increase sprint speed. Begin with your feet shoulder width apart and a kettlebell in one hand in the center of your body between your legs. Perform a squat to the point the kettlebell is just off the ground, then explode upward using the force from your legs to push the kettlebell above your head with your arm fully extended and locked out. A good repetition range is three to five per set.
Hang Clean
The hang clean also trains the triple extension motion but does not place the kettlebell overhead, producing less stress on the shoulder. Begin in the same position, but instead holdboth kettlebells in the center of your body. Squat as if performing the snatch until the kettlebells are just off the ground. When exploding upward, catch the kettlebells at her chest by lifting your elbows forward and into the air. A good repetition range is three to five per set.
Front Squats
Fronts squats provide strength training for the triple extension motion. By producing greater leg strength during the drive phase, athletes can lengthen their stride, which is one way of increasing top-end speed. Begin with your feet shoulder width apart and hold the kettlebell on the sides of the handle with both hands. Begin the squat by kicking your butt backward as if over-exaggerating a sitting motion and proceed down until your thighs are parallel with the ground. Once in a parallel position, explode upward into a standing position. A good repetition range is three to 10.
Windmills
The windmill exercise trains strength in the hip and lower back muscles improving drive phase strength and force application with the ground. This exercise also actively stretches the hamstring muscles, providing the muscle the ability to generate more force. Stand with your feet shoulder width apart and lock out one kettlebell above your head. The other kettlebell should be in the center of your stance on the ground. Bend at the waist, keeping your legs fully extended, and with your open hand pick up the kettlebell. Move back into a fully upright position. Continue touching the kettlebell to the ground and returning to a standing position while holding the other kettlebell above your head for the desired repetitions. Switch arms and repeat the exercise. A good repetition range is three to 10 per set with each arm.
Walking Lunges
Walking lunges improve both strength in the drive phase and increase strength in the quadriceps for the knee lift during the recovery phase, improving sprint speed. Hold the kettlebells to your side during this exercise. Lunge forward, making sure to keep your knee over your front foot and squat until your back knee touches the ground. Alternate the forward foot for each repetition. If the kettlebells touch while in the deep position, use your arms to pull the kettlebells upward, so the weight is never resting on the ground. A good distance to cover is a total of 30 yards.
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