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BEST DRILLS TO INCREASE SPEED

GOWAR Posts: 361 Joined: 2001/10/24	2003/04/18, 09:08 PM howdy , i was wondering what everyones input was on the best drills to do to increase your running speed, sprinting that is, right now I just finished track alittle while ago and i have been continuing to do the track drills and running from practice, i would like to continue to develop my speed even more, possibly with your help. thanks
Carivan Posts: 8,542 Joined: 2002/01/20	2003/04/18, 10:22 PM Try doing sqats, deadlifts, and interval training . -------------- We must become the change we want to see. Ivan Montreal Canada
cevers3 Posts: 35 Joined: 2003/02/10	2003/04/19, 06:39 PM Calves are important for speed and agility, so do a lot of calf raises. Lunges will helped you on your stride and balance. -------------- "Have you paid your dues?" - David Alan Coe
	2003/04/22, 12:46 PM Plyometric training can give you some amazing speed and leaping results if you stick with it and do it properly. Remember to be very careful when doing these exercises though....they are high impact and pretty intense. Check out this link for info about the exercises and routines: http://www.geocities.com/HotSprings/Falls/6457/plyometrictraining.html -------------- OSU Law Rugby....specializing in personal injury and pain & suffering.
mackfactor Posts: 766 Joined: 2002/10/17	2003/04/25, 06:28 PM Drills or lifts? The best lifts would be explosive compound lifts like cleans and snatches. If you're relatively untrained, start by focusing on max strength work on your squats and deadlifts. Then hire a trainer to work on the mechanics of power lifts. If he doesn't progress into power lifts by having you do overhead squats and high pulls (to build your mechanics), fire him and find a new one. Do not try to execute a power lift without decent instruction, there's no better lift to hurt your self on. Find a good plymetrics program as well. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/10, 10:50 AM 7-steps to improve speed: 1. Basic training: Develop all qualities of human movement Build strength to support speed and strength movements 2. Use functional strength and explosive lifts against medium to heavy resistance (55-85% of 1rm) -squat,cleans, snatch, front squat... 3. Ballistics High speed sending and receiving movements - Med ball, speed squat 4. Plyometrics Explosive hopping, jumping, bounding, hitting 5. Sport loading Precision load @ high speeds (85-100% of max speed) (agilities, quickness drills) 6. Sprinting form & speed endurance Techinique and conditioning mechanics 7. Overspeed training Exceed max speed 5-10% -Should always involve correct sprinting mechanics Everyone please comment and elaborate on any and/or all of these points. This will make for a nice discussion.
richardjst Posts: 410 Joined: 2002/07/13	2003/10/10, 02:30 PM Also, remember one true fact and train it at the end of regular leg workouts....you run on one foot, so after heavy compound workouts, do one legged squats, lunges, step ups and such...also a forgotten factor is core stability, train your abs with weight....in addition to the other good tips explained above. -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/10, 02:40 PM ============ Quoting from gatormade: 7-steps to improve speed: 1. Basic training: Develop all qualities of human movement Build strength to support speed and strength movements ============= # 1 should read: Build strength to support speed and power movements
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/01/28, 01:57 PM I am impressed gatormade, you know your stuff. Everything I would've told him you had already covered. Impressive. The only one thing I wouldn't have said would have been ballistics training. I would subtitute ballistics for some speed lifts, such as olympic lifts, speed squat, powerclean, snatch, etc. -------------- \"I get up in the morning around six to run for about an hour. Later in the day, I lift with a partner. Following my lifting sessions, I usually do speed and agility drills. Later, I drill all my holds and moves.\" \'Isnt that lifestyle boring?\' \"Yes, but the gold medal is very shiny.\" Ichiguchi Olympic Gold Medalist
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:30 AM I covered that point in #2 of my first post. Ballistics are also an important piece of the entire puzzle.
bearcatplayer Posts: 1 Joined: 2004/09/06	2004/09/06, 04:42 PM I am in the same boat as you buddy i need to find some better workout techniques. i like what some of you guys have said and will definetly have to try some of them
GOWAR Posts: 361 Joined: 2001/10/24	2004/09/07, 08:34 PM Im surprised to see this message pop up again , since i posted it over a year ago, but plyo's, calf raises, squats, deadlifts, and cleans have definitely helped.