Walcott encourages exercises such as skipping and using speed ladders to get the feet and body moving faster, which will increase agility and speed. Seven ways to improve your sprinting.
Build strength with gym workouts Sprinting is very high impact — when elite athletes hit maximum speed in a m race, their feet will strike the ground with a force equal to more than three times their body weight. Focus on your form A huge part of sprinting is about moving your arms as well as your feet. Practise plyometric exercises Plyometrics are explosive and intense exercises, such as jumping and skipping, that aim to boost muscle power.
Stay relaxed It may seem counterintuitive for a explosive, powerful movement such as sprinting, but learning to stay relaxed is key. Give hill sprints a go Dreaded by sprinters and endurance runners alike, hill sprints do come in useful. You balance your leg motion by moving your arms in the opposite direction. Keep your elbows at a to degree angle throughout the sprint. Avoid swinging your arms across your body, pump them forward. Certified track coach Raymond Tucker recommends you swing your arms backward and forward at a degree angle.
Keep your hands relaxed and your fingers open -- a clenched fist disrupts your arm motion. Maintain an upright posture while sprinting and lean forward slightly. A forward tilt may seem like it will help you move faster, but it reduces your range of motion at the hip and may cause muscle strains in your hamstrings. Increase your stride frequency with shorter strides.
With a low stride frequency, your feet are in the air longer, which doesn't help you move quicker. The more strides you take, the more you push yourself forward, which boosts your overall speed. Push off and land on the balls of your feet. Olympic gold medalist Usain Bolt lands and pushes off the balls of his feet. When sprinting, you want to contact the ground briefly and quickly resume propelling forward. A high school football player, for example might lose five pounds from perspiration after practice.
Visit a training gym frequently. Proper weightlifting, or strength training , while breathing correctly, is another important part of increasing your speed, and it should be incorporated into your schedule at least twice a week.
Every gym is different and the machines will vary. Be sure to look for ones that focus on working your legs. Don't push yourself too hard, as this can lead to serious injury. Work up to the heavier weights slowly. Work on your leg muscles. The leg muscles are, of course, the key to running fast. Make use of a squat machine to strengthen your quad muscles. Do various exercises on this, such as jumping squats and lifts.
There are also a number of barbell exercises that can strengthen your legs: [24] X Research source Do deadlifts. Find a long bar designed for handling lots of weight. Put some weight on it, squat down and pick it up. Then, stand up straight. Now, just bend over using your back and try to get the bar to touch your feet, while holding onto it. You should feel this in your hamstrings, the most important muscles for running.
Rest a long barbell across your shoulders, holding it in place with both hands. Then, in a wide stance, do squats, keeping your chin parallel to the ground. Work on your abs. Working on your abdominal muscles takes a lot of time, but having a strong core will make everything easier, making it worth the effort. One good exercise for your abs is to take hold of a weight bar 25 to 45 pounds or hand weights, and then just do some sit-ups.
For a good lower-ab workout, find a pole, or something of the sort for example, a leg support to a bench press machine, the railing of your bed, etc. Keep your legs together and bring them up and down very slowly. Work on your shoulders.
The shoulders are also important for a fast sprint. They give your body the drive it needs to run quickly, increasing both acceleration and control. If there is a shoulder press or a bench press at your gym, make sure to spend some time using it.
Bench presses also help your chest muscles, which are also important. Be very careful when working around your shoulders and neck. Injuring this area can be extremely painful and put your workout routine on hold for quite a while, as you'll need time to recover. Run uphill. Not only is running uphill great for your lungs and your leg muscles, but it naturally improves your form too.
Think of hill sprints as a mix between sprinting and weight-lifting. It burns a lot of calories and is great for building your calf muscles. Part 3. Get the right gear. While you don't need to spend hundreds of dollars on clothes and shoes if you're just looking for a faster run, top-of-the-line running gear will be useful if you're going competitive or setting world records. Get shoes designed just for sprinters.
You'll want a lightweight shoe that has sprint spikes. The less you're weighed down the better, and all that time you spend on the balls of your feet will be made easier with sprint spikes. Wear the right clothes.
Being comfortable is the key. You want your workout clothes to fit comfortably and keep your body the right temperature. Unless you really like the feel of them, however, you don't need to worry about buying lower-limb compression garments. Research suggests they don't do much to improve performance. National Institutes of Health Go to source Get some sprinting blocks.
If you're really serious about sprinting, pick up a set of the blocks you've seen Olympic sprinters use to take off from. They help your propel yourself off the starting line. Run with others. Whether you're on a track team or just racing with your friends, running with others is almost guaranteed to make you run faster. A little friendly competition is likely to help you get motivated. Seeing people in your periphery or trying to zoom ahead of you will keep you very literally on your toes.
Time yourself. Sprinting truly is about how fast you're going and how long it takes you to get from point A to point B. To know if you're really getting better, you'll need to time yourself. Odds are you probably want to get going on setting new personal records. However, only try this two or three times a day at most; once you've been at it for a while, you're performance will start to decline.
You'll just get more frustrated as you get tired and find yourself unable to match your previous efforts. Do pushups and sit ups, probably some pull ups, try to increase energy projection and speed by jogging in the park or do some jumping jacks.
Don't eat too much before running, or you may vomit. Not Helpful 33 Helpful When you hear the gun or whistle, do not start running at maximum top speed because you will start losing energy. Run faster than jogging and more slowly than sprinting when you are starting. Then, when you reach the curve, start gaining speed. Do not start sprinting suddenly from the curve.
Start gaining speed slowly when you start reaching the curve go sprinting, as fast as possible. Finish the meter at top speed when you reach the curve. Not Helpful 59 Helpful Do sit ups, pushups, run up hill a lot but don't sprint, and do back sprinting drills like high knees and quick feet. Not Helpful 37 Helpful Your start should be very fast; the start is the main part of the race.
You should not pop right up straight but stay down. Dab with one arm and swing the other back hard. Do this again but change arms do this for five to seven steps, then slowly come up.
This should be the point when you start accelerating and at your fastest speed. Not Helpful 27 Helpful Yes, but a lot of hard work and practice is required. Focus in leg muscles and fast muscle reactions.
Not Helpful 15 Helpful Katherine Googins ' Jog in place a little. Warm up and think about something or someone which makes you angry. The adrenaline will help you prepare for the sprint.
Not Helpful 14 Helpful Work out back to back for four days doing leg, arm, back, and foot workout in separate days. Then, for the three days left, live a normal life without any workout. Don't do anything silly or show off, stay safe and ready. Not Helpful 30 Helpful It depends on how long your legs are.
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