If you want to increase your running speed, the first thing you should do is stop stretching. The traditional touch your toes and stretch routine has been proven to be less effective for athletes who are about to enter competition. Using a proper active dynamic warm up before competition will increase your speed and overall athletic performance.
Active Dynamic Warm Up
Active dynamic warm ups are a method preparing the body for physical activity to increase performance and prevent injuries. This warm up will turn on your muscles so that when you begin your body is already able to compete at your highest level. This type of warm up differs from the traditional static stretching routine by incorporating cardio, movement and muscle activation based exercises performed back to back continuously for 10 to 20 minutes.
Cardio
The purpose of a warm up is to warm the body -- and to do this you will have to break a sweat. If you haven't broken a sweat during your warm up it is impossible for your body to truly be warm. The continuous movement that comes along with an active dynamic warm up makes the warm up a workout as well. The more your heart pumps the more your blood is circulated throughout the body, including your muscles, which need blood and oxygen to function at their highest level. This portion of the warm up can be accomplished by linking together a series of exercises such as body weight squats, jumping jacks and any other exercise that get your heart rate up.
Movement
Once you've gotten your heart rate up, movement based exercises are next. This portion requires you to move your body forward, backward and laterally. No sport requires you to stop, sit down, reach for your toes and hold. So your warm up shouldn't either. When you prepare for competition you should perform movements that are similar to what is actually required of you on the field. Exercises like side shuffles, forward and backward skips and walking lunges should be used to prepare your body for the movements that take place during competition.
Muscle Activation
Even if you have a lamp with a light bulb and electricity you'll still be in the dark if you don't turn it on. The human body is no different, your muscles must be activated in order to perform. Major muscle groups like the hamstrings and quadriceps must be activated as well as the smaller muscle groups and stabilizers. When activating muscle groups, use precise movements that require you to lift, hold and lower the targeted muscles. Don't forget to target the abdominal, hip and back muscles.
Feel the Difference
Starting your practices and games with an active dynamic warm up will make you faster, stronger, more explosive and less prone to injuries. A recent study conducted with the Louisiana State University track and field team showed a decreases in times by as much as a tenth of a second when using an active dynamic warm up. Static stretching still has it's place. Perform the traditional stretching routine as part of your cool down after the game or workout has been completed.
