Speed training is a whole lot more than just getting faster. There are a ton of benefits that come from pushing your body in specific workouts for speed. It’s a great way to gain muscle mass, strengthen your bones and connective tissue, improve balance and flexibility, and even reduce your risk for injury. When done properly, speed training will take your game to the next level.
Below are three quick movements you can add to your daily workouts to increase your leg strength, explosiveness, and speed.
1. Sprinting in place
This workout will help you with form and sprinting technique, plus it’s great cardio.
Find a sturdy surface with enough space to run in place. Stand with your back straight, feet shoulder width apart, and your arms relaxed at your sides. Begin by bringing one of your knees up to waist height and then bringing it down to ground, aiming to land on the ball of your foot. As one foot comes down, lift the other knee. Do this as fast as possible for 30 seconds while you swing your arms as if you’re running straight forward.
2. Resistance Training
Adding resistance to workouts causes your muscles to work harder on movements that you’re already used to making, increasing leg strength and speed.
One resistance band workout that helps with speed is the lateral band walk. Place a resistance band around both ankles and stand with your feet hip distance apart with a slight bend in your knees. Keeping the band tight, step your left foot to the side so your feet are shoulder width apart. Then step your right foot to the left, returning your feet to hip distance apart. Take five to eight steps to the left. Take five to eight steps to the right. Repeat three times.
3. Hip Flexor Stretch
Staying flexible is one of the most important things to do when training to improve your speed. Regularly stretching your hip flexors will improve your range of motion, which is important for getting faster.
Kneel on your left knee while you place your right foot flat on the floor in front of you so that both knees are at 90-degree angles. While keeping your upper body straight and chest lifted, shift your hips forward to feel a stretch. Switch legs to stretch the other side. Repeat three times and hold each stretch for one minute.