Strength shoes are worn by athletes to increase speed and jumping ability. Strength shoes are attached to the front of the gym shoe or running shoe. They isolate the explosive speed and jumping muscles in the calf. While you will have to get used to these toe-raising shoes, you build up these muscles and that will allow you to get faster and jump higher in a short time.
Sprinting
In order to build speed in your strength shoes, try sprinting in them. Go to your local high school or college track and run in them for 20 yards. Follow that by 10 yards of walking. Repeat the pattern of 20-yard sprint and 10-yard walk five more times. This will provide a good workout for your legs and will help you with your sprinting.
One-Legged Jumps
In order to build your sprinting and jumping ability, do one-legged jumps in the gymnasium. Stand under the basketball backboard on one leg. Jump as high as you can and tap the backboard at the highest point you can reach. Come down and then gather yourself by getting in the jumping position as quickly as possible. Jump as high as you can 10 times in a row. Then take a one-minute break and do the same jump on your other leg.
Lunges
Stand in the middle of a room with a hard surface and place your right foot about 12-to-14 inches behind your left foot. Keep your back as straight as you can and lower your body until your right knee is about six inches off the floor. Rise back up into the starting position. Do this 10 times, take a 30-second break and repeat the set with your feet in the opposite position.
Bounding
Since strength shoes can be somewhat awkward, you should not try this exercise until you are used to walking, running and jumping in them. Once you are more familiar with the feel of the shoes, this exercise should be no problem. Go to the track and position yourself at the starting line for the 100-yard dash. Take off by bounding on your right leg. When you bound, you are jumping off one foot and trying to get as much height and distance as possible with each step. Try to bound for 30 yards at full speed. Then walk for 10 yards. Follow that by bounding 40 yards and walking 10 yards and then conclude by bounding 50 yards and bounding 10 yards. This will build up strength and explosiveness in your calf muscles.
Warning
Do not overwork your muscles while wearing strength shoes. While they can help you be successful in your chosen sport, wearing them to the point of exhaustion can result in stress in the calf muscle and Achilles tendon, according to physical therapist David Gerrard of the University of New Zealand. Keeping your foot in strength shoes too long may also result in shin splints.
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