Speed and strength are two of the most important qualities every athlete should posses. The muscles in your body are composed of two basic fiber types: slow twitch and fast twitch. Slow-twitch muscle fibers get their name from their speed of contraction -- slow. They are used by the body for endurance and stability, and oxygen is their primary fuel source. In contrast, fast-twitch muscle fibers contract quickly and provide speed and strength. To increase your speed and strength, you need to do exercises that activate your fast-twitch fibers.
Sprinting
Sprinting is the best exercise you can do to increase the speed and strength of your legs. Sprinting, unlike walking or jogging, is an anaerobic exercise -- not an aerobic exercise -- because it activates the fast-twitch fibers in the calves and quadriceps. The best way to use sprinting to train fast-twitch fibers and increase speed is to push yourself to your max. Each time you sprint, try as hard as you can to run faster than the last time.
Isometric Exercises
Isometric exercises require little to no movement. Instead of working through a range of motion, you challenge your muscles by working them against other muscles or an immovable object -- for example, balancing in a squatted position for 60 seconds or pushing as hard as you can against a wall. Isometric exercises are a great way to stimulate fast-twitch muscle fibers, thus making you faster and stronger even though the objective of the exercise is to hold perfectly still.
Squats
Squats are another way to train fast-twitch muscle fibers. You'll get the greatest benefit by doing a variety of squats, such as body weight squats, barbell squats and jumping squats. When doing barbell squats, concentrate on maintaining a slow, fluid range of motion. When doing body weight squats and jumping squats, concentrate on doing as many as you can, as fast as you can, while maintaining good form.
Pushups and Weight Training
If you're involved in a sport that uses lots of upper body movement, like baseball or boxing, you'll want to train your upper body for speed too. Your pecs, biceps and triceps are loaded with fast-twitch fibers. The best way to train them is by doing pushups and basic weightlifting, like bench press, bicep curls and military press. When doing pushups, focus on speed, completing as many repetitions as you can in the shortest time while maintaining good form. When lifting weights, lift heavy loads and focus on slow, fluid contractions.
Speed Bag, Heavy Bag and Medicine Ball Training
Another way to increase the speed of the arms and upper body is through speed bag, heavy bag and medicine ball training. You can give your arms a great workout by going hard on a speed bag or heavy bag for 10 to 20 minutes. You can also get together with a partner and throw a medicine ball back and forth, using both hands, to train the fast-twitch fibers in your chest.
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