Speed is an invaluable commodity in the world of sport. Whether you’re a footballer trying to outpace an opponent, a basketball player sprinting down the court, or a baseball player stealing bases, the ability to move quickly can often be the difference between winning and losing. But how do we develop speed? Is it all genetics, or can we train to become faster? The answer lies in a combination of genetics and the right training protocols. Let’s dive into five drills and exercises that can drastically improve your speed.
- Plyometrics
Plyometric exercises are highly effective in enhancing an athlete’s speed and jumping capabilities. These exercises involve quick, explosive movements that engage the muscles and tendons in a stretch-shortening cycle drawing on elastic qualities which can be key in high level sprinting. Examples of plyometric exercises include box jumps, squat jumps, and drop jumps. By performing these exercises regularly, athletes can improve their joint stiffness, neural pathways, muscular power leading to more speed. - Resisted Sprints
Resisted sprints involve sprinting while wearing a resistance band, weighted sac, a sled or simply up a hill. By adding resistance, athletes are forced to exert more effort and generate greater force in a horizontal direction, ultimately improving their speed (especially acceleration). A resisted sprint can also help athletes develop stronger legs however it is important to gradually increase the resistance over time to continue promoting progress. - A-Switch Variations
A-Switch variations have a very high transfer to sprinting by encouraging the athlete to aggressively attack the ground and also quickly bring up the opposing limb while maintaining speed, stability and control. By practicing switch variations regularly, athletes can improve their timing, coordination, and rhythm which are all essential in speed development. - The Hip Lock
For strength training to be most effective, exercises should mimic on-field movements, bridging strength, coordination, and co-contractions at the stance side hip joint. Frans Bosch, in his book “Strength Training and Coordination”, introduces the concepts of ‘attractors’ and ‘fluctuators’. ‘Attractors’ are essential, fixed movements, making athletes more robust and resilient. Meanwhile, ‘fluctuators’ are unstable movement components aiding environmental adaptation. The “hip lock”, a contraction yielding a position for effective force transfer and energy return, vital in athletic actions like sprinting. - Wicket Runs
Wicket runs are a great drill for improving max velocity sprinting mechanics. It forces the athlete to self organise their posture and front side mechanics. The goal is to minimise the time spent between each wicket while maintaining high speed. Regularly incorporating wicket runs into training sessions can significantly improve an athlete’s speed by striking the ground correctly and improving force production.
It’s essential to perform all exercises with proper form to minimize the risk of injury. Consulting with a professional strength and conditioning coach can ensure you get the most out of these drills.
Conclusion
Speed doesn’t just come down to how fast your legs can move. It’s a complex blend of strength, power, mechanics, and neuro-muscular efficiency. By integrating these drills into your training routine, you’re setting the stage for better sprint performance, quicker reactions, and a notable edge over your competition. It’s time to leave your opponents in the dust. Implement these exercises and witness the transformation in your speed.
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