Isometrics for Speed

Factors contributing to speed include genetics and the ability to recruit fast-twitch muscle fibers, which fatigue quickly. Training for speed requires a combination of muscular strength, endurance and flexibility. Isometric exercises provide increased muscular strength and endurance and should be included as part of a speed training program.

Definition

Isometric training is static strength training requiring your muscles to contract without joint movement or a change in length. Examples include pushing against an immovable object or holding your body in the lowest part of the squat exercise. Muscles contract to exert force against resistance in the form of weights, resistance bands, body weight or gravity. Exercises are geared toward the amount of time the position is held, ranging from a few seconds to a minute.

Isometric Core Exercises

Isometric exercises such as the plank and side plank require your muscles to contract to hold your body in a position using your body weight as resistance. Plank exercises strengthen your core muscles, helping to transfer power throughout your body for enhanced energy efficiency. In addition, your core muscles help stabilize your upper body while sprinting to conserve energy. As your center of power, core muscles can inhibit unnecessary movements and channel all energy running forward, resulting in increases in speed.

Isometric Resistance Band Training

Muscle contraction using a resistance band can work your muscles at a higher intensity compared with free weights or machines. Exercises combining quick movements and isometric contractions provide enhanced neuromuscular coordination. You can train your biceps to contract at a specific joint angle simulating the position held while sprinting. Perform lower body exercises such as squats and lunges using resistance bands while holding your body in a lowered position for a few seconds. Resistance bands are an option for training specific muscles through isolated movement.

Benefits and Considerations

Isometric training reduces the stress on tendons, ligaments and joints that occurs with other types of speed training such as cardio training. Isometric training should not be the only form of resistance training for speed as muscles need to work through a full range of motion to develop dynamic strength at all joint angles along with flexibility. While isometric exercises do not actually increase your speed capacity, they do strengthen your muscles allowing for increases in power contributing to speed gains. An adequate warm-up is recommended before starting an isometric training workout.