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.
We all know that doing the same workout routine over and over can get boring — but most of all, the urge to workout diminishes and the results don’t show. It’s time to get back in the game — here are a few things you can add to your workouts to maximize their effectiveness.
Active stretching has many benefits and can add a boost to your workout regimen. The whole purpose is to activate the nervous system, increase the core body temperature, and accelerate the heart rate. Most of the exercise is fairly simple and can be done at home, try them moving or traveling at a distance (maybe 5-10 feet). A good example of an active or dynamic stretch is a lunge with a core twist, this opens up your muscles and adds stability and mobility to your joints, and ultimately will add more effectiveness to your workout.
All movements are comprised of multiple planar movements (linear, lateral, and rotational). Walking forward, bending down, and turning and rotating — these are just a few movements you can add to boost your workout, and to train in a multi- dynamic format. There are more ways to do this other than training single muscle groups or doing your typical back squats. Changing up your movements will create a challenge that your body will have to adapt to, primarily because you’re beginning to target muscle groups that play a pivotal role in your movement system but are often overlooked.
Here are five simple exercises that can be done at home:
Lateral Skiers (Hops)
Side-lying Lateral Leg Raises
Plank Hold With Shoulder Raises
Train Anaerobic (Interval Training)
Interval training works your energy system to maximum capacity over a set period of time, followed by a full recovery period that is at least three times the length of the workout. Here are some benefits of interval training:
Builds and maintains lean muscle
Fuel Up Before Working Out
Knowing when and how to fuel your body to improve your performance is one of the most important things needed to maximize your workout. Your body needs energy to get you through an intense training session. Pre-fuel with a balanced meal before your workout to allow for an adequate recovery time.
Here is a sample pre-workout meal:
Two egg whites or one cup of oatmeal
One slice of toast
Curate A Workout Playlist.
Everyone has a dull moment or hits a wall of fatigue during their workouts, so create a playlist that’ll give you something to groove to during training. Music is one of the biggest motivating factors there is. When you need that extra rep or don’t feel like finishing that set, look to your music to bring you life.