Isometric exercises are strength training exercises where the joint and muscle length do not fluctuate. These exercises are traditionally used to increase strength and power and promote rehabilitation. However, isometrics can also help athletes increase their speed and agility. Isometrics affect your fast-twitch muscle fibers and this improves running speed.
Resistance Band Squats
Resistance band squats create explosive power in your legs which improves speed. Grasp the ends of a resistance band in your hands and lift your hands to shoulder height. Keep your hands at chin level and squat down as far as you comfortably can, then lift back up to starting position. Do four sets of 15 reps.
Resistance Band Lunges
Place both of your feet on a resistance band and hold the two ends underneath your chin. Take a step backwards with your left foot and slowly lower your body. Bend your right hip and knee so that your thigh is parallel to the floor. Hold for 10 seconds then lift back to the starting position. Repeat on the opposite side. Do 10 reps per leg.
Chair Exercise
This isometric exercise simulates sitting in a chair. Stand with your back approximately 12 inches away from a wall. Place your feet shoulder-width apart and lower your body until you are in a sitting position with your back against the wall. Hold for 10 seconds and raise your body to starting position. Do this exercise 10 times.
Calf Raises
Grab a chair and stand on your right leg. Rest your left foot behind your right calf and stand on your toes. Hold position for 30 seconds then rest for a minute. Repeat this exercise on your left leg and do this exercise for three reps per leg.
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