Speed Training
Speed strength training is a component necessary in many sports. Speed strength comes from the neuromuscular system's ability to create a large impulse in the shortest amount of time. The stronger you are, the more speed you will be able to generate. The following strength training exercises are designed to promote speed.
Basic Sprints
Sprinting will develop both speed and technique. Perform five sets of sprints, either on a track, grassy field, or treadmill. Sprint between 50 to 100 feet, then slow to a jog for another 50 feet. Repeat the cycle five to ten times.
Uphill Sprints
This adds a greater level of difficulty, as you must fight even more gravity to reach the finish line. This activity builds muscle strength, speed and power, in addition to cardiovascular fitness. Find a hill that takes about five to 15 seconds to run up. Sprint up the hill with maximum effort, then jog lightly back down. Repeat this drill 10 times, ensuring that your rest at the bottom of the hill takes no longer than five seconds.
Leaps
This plyometric exercise will improve power and strength in the leg muscles, while promoting powerful muscular contractions. Perform this activity by leaping over obstacles that are lined up for about 50 feet, with each obstacle approximately three feet apart. When leaping, make every effort to jump as high as possible, while driving your knees up.
Sprinting will develop both speed and technique. Perform five sets of sprints, either on a track, grassy field, or treadmill. Sprint between 50 to 100 feet, then slow to a jog for another 50 feet. Repeat the cycle five to ten times.
Uphill Sprints
This adds a greater level of difficulty, as you must fight even more gravity to reach the finish line. This activity builds muscle strength, speed and power, in addition to cardiovascular fitness. Find a hill that takes about five to 15 seconds to run up. Sprint up the hill with maximum effort, then jog lightly back down. Repeat this drill 10 times, ensuring that your rest at the bottom of the hill takes no longer than five seconds.
Leaps
This plyometric exercise will improve power and strength in the leg muscles, while promoting powerful muscular contractions. Perform this activity by leaping over obstacles that are lined up for about 50 feet, with each obstacle approximately three feet apart. When leaping, make every effort to jump as high as possible, while driving your knees up.
Squats
Squatting is the most basic form of leg strengthening and muscle building exercises. Begin by standing with feet shoulder-width apart. Keeping your spine straight, slowly lower your body towards the floor until your knees are at a 90 degree angle. Hold for one count, then slowly raise your body back to starting position, making sure not to lock the knees as your legs straighten. Perform these by holding dumbbells in your hands, or by resting a barbell across the top of your back for maximum resistance.
Squatting is the most basic form of leg strengthening and muscle building exercises. Begin by standing with feet shoulder-width apart. Keeping your spine straight, slowly lower your body towards the floor until your knees are at a 90 degree angle. Hold for one count, then slowly raise your body back to starting position, making sure not to lock the knees as your legs straighten. Perform these by holding dumbbells in your hands, or by resting a barbell across the top of your back for maximum resistance.