Five exercises that develop speed running
Today, speed running in sports is needed more than ever. It is important to encourage coaches to experiment with runaways, plyometric, training with weights and other methods that train speed. All these tools are important, but the base of any high-speed program is in the gym.
Before discussing the best exercises to increase running speed, it must be said that the correction of structural imbalances must precede any fitness program. For example, the lag in the development of the broad middle thigh muscle can adversely affect not only the ability of the athlete to crouch, but also to run.
If you do not take into account exceptions, there is a close relationship between muscle mass and running speed. In the article “Running Performance Has a Structural Basis”, published in The Journal of Experimental Biology, the authors analyzed the characteristics of the 45 world-class runners at eight distances (from 100 to 10 000 meters), took part in international competitions in 1990-2003. Scientists said that more massive runners often succeeded in short distances, such as 100, 200 and 400 meters.
And now there are five exercises that can make you faster.
The speed of the race depends not only on the movements of the hands or feet, but also on the ability to apply effort to the ground, and nothing improves this ability more effectively than heavy squats. During the eight-week observation of the Rugby revealed that those who increased his max squat on average 30kg, alienable increase run speed by 6-7,6% in 5-, 10- or 20-meter sprint.
Lifting the bar to the chest
According to practical experience, coaches know that the lifts of the bar to the chest can make athletes faster. A survey of university trainers showed that about 85% of them will use boom lifts on their breasts in their athletes’ programs. In the NFL, this figure was 88%. Lifting the bar to the chest increases athletic power, that is, they teach the athlete to work out quickly. This was proved by one study among twenty players of the third division of university football players.
One group of athletes performed power lifting exercises, and another weightlifting, such as lifting stalks on the chest. It seemed that weightlifting exercises doubled the results in the 400 meter race.
Pushing a loaded platform
This exercise can be performed both in the gymnasium and in the open air. The advantage of the exercise is that it largely follows the sprint without changing the running mechanics, which happens, for example, when running with weights in the hands or at the ankles. The secret is that the exercise should be used solely for training acceleration, which means a distance of not more than 20 meters, after which the athlete is already beginning to straighten.
Back ups with fixed ankles
Structural imbalance of the muscles of the back chain (gluteal, hamstrings and back straighteners) can lead not only to injuries, but also have a negative impact on running speed. For example, the muscles of the back are responsible for the transfer of effort from the legs to the upper body. The hull lifts are very effective, because they load the gluteal muscles, involve the function of straightening the hip and bending the knees with biceps hips, loading even the calf muscles.
Interestingly, by changing the position of the feet, you can correct the problems of running technique associated with an imbalance in development between the different head of the hamstrings. For example, athletes running with a small turn of the feet outward should perform lifts of the body with stops slightly turned inward to correct this imbalance.
The idea of working out the top of the body in order to increase the running speed may seem strange, however, one must understand that acceleration begins precisely from the top of the body. Pulling up builds the strength not only of the upper body, but also strengthens the abdominal muscles, which compensate for the turning of the bottom of the body during running.
There is no single force exercise that improves running speed. The best result is given by a combination of exercises, including some of the above. Try them for a quick start and a successful finish!