If you have ever been involved in jogging or team sports, which require quick response and good speed, then you thought about what exercises and movements to develop speed can be performed. There are various techniques for improving these qualities. In this article you will learn about a set of exercises to develop speed, coordination and balance, which will help you achieve great success in your sport.
Exercise complex
All athletes can benefit from these exercises with maneuverability to improve coordination, speed, strength and special sports skills. Use these 8 exercises to improve leg speed, strength, and your overall sports technique.
Warm up
Before you go to the main workout, always do a warm up. Warm up by walking or running slowly for five minutes. This should activate your muscles and ligaments to prepare for your workout. Then go at an easy pace for 10-15 minutes. Strive for 70-80% of your maximum speed. Do not over-strain. This part of the workout should not exhaust you.
Side plyometric jumps
Side plyometric jumps help to improve dynamic strength, coordination and balance, using only the athlete's body weight. While most people focus on moving forward, it is important to include exercises that develop strength during lateral movements. This advanced exercise is a must for any athlete who needs to improve speed.
It is especially useful for athletes who often or dramatically change direction. In particular, those involved in sports on the field and in the gym (for example, football, basketball, football, rugby and tennis), as well as skiers, skaters, gymnasts and even climbers, can benefit from side jumps. Start small and slowly increase the height of the barrier. This exercise should be performed only after thorough warming up.
Coordination Ladder Exercises
One of the best devices with which you can perform exercises that contribute to the development of speed, is the coordination ladder.
This is a simple portable equipment that can be used to perform the following types of running:
- Running forward with high knees. This exercise is great for all athletes to improve leg speed and coordination.
- Sideways running with offset. Lateral movement is great for tennis players and improves the stability of the knee and ankle joint.
Point to Point Jumping
This physical exercise for the development of speed increases the dynamic strength of the legs, the strength and stability of the knee and ankle joint. Such jumps are good for everyone who plays sports on the field or court, or those who need quick changes in direction, for example, skiers and basketball players. To perform jumping from point to point, use a special mat with marked points or place your small marks on the ground with a picture. Start with a warm-up and jump from point to point with both feet.
Plyometric hopping on a box
Using a drawer for plyometric jumps is a great way to create explosive strength and foot speed. The most common option is to hop onto a box from the floor in a squat position. Another popular option is jumping from a crate to an even taller crate. These speed-up exercises usually increase speed and strength.
Sprints
Sprints are a proven way to develop speed and dexterity for any athlete who needs explosive speed and speed. To complete the exercise, place two marks about 10 meters apart. After a good workout, quickly run from one mark to another. Stop for a second on the far cone and immediately run back. Repeat as many times as your stamina allows.
Plyometric obstacle course
Professional athletes often use hurdles to build strength and speed, improve coordination and maneuverability, and effectively improve athletic performance. Using a set of obstacles can increase the agility and speed of the legs of any athlete working on the field. In order to perform the exercise, place several small obstacles at a step distance (approximately 60 cm) between each other. Start with simple jumps, landing on the heel. Immediately after landing, jump again, actively working with your hands. Repeat the exercise for the right foot and then for the left. Gradually increase the distance between obstacles.
High jumps in place
This is a simple exercise that improves explosive strength and speed. The versatility of jumping in place is that they can be done anywhere. To jump in place, place your feet shoulder-width apart, bend your knees slightly. Push your heels off the floor and forcefully jump up, pressing your knees to your chest. Quickly grab your knees and then release. When landing, immediately repeat the next jump.
Run up stairs
Running up the stairs is a great way to develop the speed and speed of the legs, getting a quality interval training. Like classic running, it provides training for the cardiovascular system. Many athletes train in stadiums where there are stairs with approximately 100 steps. With a strong desire, you can train even at the entrance of a multi-storey building, however, outdoor training is more preferable. Start with simple steps, and then move on to running against the clock.
Recommendations
The following are general guidelines to help you increase your speed performance, in addition to performing exercises aimed at developing speed.
- Force yourself. If you are a beginner, try to do the exercises at least once a week. You can choose a few exercises for yourself and add the rest to your workout gradually. Smooth build-up of the load allows you not to harm the body and achieve good results in the long run.
- Evaluate your results. Keeping a training diary will help you have visual evidence of your success. There are also many useful smartphone apps to help you keep track of your progress. After several weeks of training, you will be able to run much faster over long distances than before.
- Stretch before starting your workout. It is important to stretch your muscles before you begin to exercise. This will help prevent injuries and reduce the risk of unpleasant leg cramps.
- Visit the gym. If you are not working on working out your muscles with weights, you may not see the result from performing speed exercises. If you look at how sprinters look, the main quality of which is speed, you will see that they all have impressive muscle mass.
Conclusion
Regardless of whether you are a beginner or an experienced runner, you probably want to improve your stamina and speed. There are many ways to develop these qualities, but the most common is a combination of stretching, interval (with exercises for the development of speed) and strength training. By showing patience and working hard on yourself, you can become much faster than before, and in just a few months!