Isometric exercises are a type of strength exercise that does not change the joint angle and muscle length while the muscle is being contracted. These exercises have long been used to increase strength and functional power, but isometrics are now being used to help athletes increase speed. These exercises impact the fast-twitch muscle fibers that help you move with more speed and quickness.
Squats with Resistance Band
This exercise will help create more explosive power in your legs to help increase speed. Take hold of the ends of the resistance band in your hands and stand on the middle of the band. Raise your hands to shoulder height. Keep your hands at about chin level. Squat down as far as you can until your butt is just inches from the ground. Raise up to the starting position. Do this 10 times, take a 1-minute break and repeat the set.
Lunges with Resistance Band
Stand on a resistance band and hold the two ends just under your chin. Step back with your left foot so the resistance band is under your right foot. Lower your body by bending your right hip and knee until your right thigh is parallel to the ground. Raise back up to the starting position. Do this 10 times, take a 30-second break and then switch your left leg with your right leg and do 10 more lunges.
Leg Curls
Sit in a chair with your back straight and your feet on the floor. Pull your heels in as if you were trying to touch your buttocks with your heels. To increase strength and power development, tense your buttock muscles as you do this. Hold this exercise for a count of 15, relax for 10 seconds and repeat the exercise.
Chair Exercise
Stand with your back about 12 inches from the wall. Your feet should be about shoulder-width apart. Lower your body by sliding your back against the wall until your are in a sitting position. You should look like you are sitting on a chair. Raise your body back to the starting position. Do this 15 times and you will get increased strength and power that will help your speed.
Warning
Isometric exercises should not be done by those with high blood pressure. Isometrics tend to increase your blood pressure, so if you have a high blood pressure condition you can put your health at risk. Consult with your physician prior to starting an isometric exercise condition.
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