Muscle is composed of two types of muscle fibers, slow twitch and fast twitch. The fast twitch muscle fibers uses anaerobic metabolism, which causes them to fatigue easily. Fast twitch fibers, which contract up to three times as fast as slow twitch fibers, are primarily responsible for speed, explosiveness, agility, and power. Although your genetic make up determines your percentage of fast twitch fibers, it does not limit your development. Fortunately, there are exercises to recruit fast twitch fibers.
Butt Kicks
Stand with your legs shoulder width apart and your feet facing straight ahead. Kick your right heel toward your buttocks while keeping your foot dorso-flexed at all times. Keep your knee pointing toward the ground and directly under your hips as you swing your heel towards your buttocks. Return to the starting position and repeat the exercise with your left leg. Significantly increase the speed of repetitions. If done correctly, you will progress forward at the speed of slow walking. This exercise recruits fast twitch fibers in the hamstring.
Jump Squats
Stand with your feet facing forward and your legs shoulder-width apart. Bend your arms and place them out in front of you. Lower into a squatting position and sit back on your heels. Do not lower yourself below a 90-degree angle. Jump straight up into the air as high as you can go and reach your arms toward the sky. As soon as you land, spring up into the air again. Your goal is to minimize your contact time with the ground. This exercise targets your quadriceps and your buttocks
Running Downhill
Start in a running position at the top of a slightly inclined surface. Lift your knees high and keep your toes dorso-flexed. Keep your torso in an upright position and your abdomen tight. Strike the ground on the balls of your feet. As you cycle each, make sure that heel does not extend past your buttocks. Over time, move to a steeper incline on the hill. The hill forces your fibers to contract more quickly, thereby recruiting fast twitch fibers as your body adjusts to the forced sprinting.
Drop Jumps
Stand on top of a box that is at or below knee height with your legs shoulder width apart and your feet facing forward. Increase the box height as you gain strength, but do not exceed 42 inches. Step to the edge of the box and drop to the ground. Do not jump off the box. Allow gravity to pull you towards the ground. As soon as your feet make contact with the ground, jump into the air as high as you can. Your landing should be soft. Repeat the exercise as necessary. This exercise is only for a person who has had a substantial strength training program.
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