Running speed is a genetic phenomenon or skill acquired over years of hard training? We talk about techniques and exercises that develop speed indicators.
Author: Curtis Schulz
I came to the conclusion that speed is hereditary. Some people are born to run at the speed of a cheetah. Genetics? Most likely, and although some genetic makings, talent or potential are hidden in each of us, many need years of hard training to develop speed in order to become the owner of the elusive lightness and explosive strength of the legs.
There are coaches who feel that it will not be possible to improve the speed indicators of one or another athlete, no matter how hard they try. To some extent, it is true. If you run 35 meters for 5,4 seconds, chances are you will never shorten the time to 4,5.
However, it is quite real to throw four tenths, and in some cases – even an impressive five-tenths of a second. And it will be a giant breakthrough. But for this, speed exercises should become an integral part of your daily workouts.
The development of speed is an ongoing process, requiring tremendous effort, dedication and iron discipline.
If you want to become faster, you must perform exercises to develop speed day after day, week after week, month after month.
You will become faster, but you must make every effort to do this. Most of us do not have outstanding abilities, but hard work beats talent. Athletes who were able to grow speed wings through hard work and dedication are superior to their competitors. And to win, you need speed.
There are two simple ways to improve speed indicators. The first is to improve the running biomechanics. Most people run around like drunks, with their hands dangling in all directions, with their feet shaking the ground, like running the 300-kg behemoth. If you improve the technique of running, you will increase the speed indicators.
The second way to increase the speed is to make the legs stronger. Yes everything is correct. To pump the muscles of the legs, lifting the iron. The harder you push off the ground, the faster your feet run. Believe, it works. If you squat and pump your hamstrings, you will develop the strength of your legs, which transforms into speed.
How do I know this? From personal experience, of course. At the powerlifting competitions, I got a severe leg injury (tore all four bundles of quadriceps and damaged my knee cap). After about six months, I was able to return to squats. The strength increased very slowly.
During this period, I coached a young guy who was preparing for the first season in college football. We made a race to see who is faster. We measured the distance in 35 meters and gave a start. I ran for 5,1 seconds at a body weight of 122 kg. A good result, although I did not run at all, only did stretching and heavy squats!
If I worked on running technique, step length and step frequency, I would probably be able to shorten the time by four-tenths and run 35 meters for 4,8. And, by the way, I beat that guy two tenths of a second!
The acceleration mass is equal to the force, right? How often have you seen games in which one team completely dominates for three quarters, and then the team that everyone has already buried, suddenly turns the game over and rolls an opponent into the lawn?
This often happens, is not it? It does not matter how strong and big the athletes are in your team; you will accurately produce, if you do not know how to use your speed.
You can not fully unlock the speed potential, just running sprints or working on the power of the legs in a rocking chair. To develop the maximum speed, you must do both, and even in combination with exercises for the development of running technique.
Exercises and techniques for speed development
Running speed is the result of multiplying the step length by the step frequency. Increasing the length of the steps and their frequency, you increase the speed. The frequency of steps is the number of steps you take in a second. The length of the step is the distance covered in one step. A good technique for developing these skills is running up and down the slope at 20-40 meters. Instead of running on rough terrain, running along the stairs at the stadium is also suitable.
The correct movements of the hands improve the sprint technique much more efficiently than any other technique. Makhi hands – a mirror image of the movements of the lower body. If the hands move wrong, you have problems with the movement of your legs. Keep your elbows at an angle of 90 degrees, because if the angle is higher, the step frequency decreases, and this affects the running speed.
Hand swing should be performed in the direction of the mouth. As if you are eating a horn with ice cream. This will help to keep the right angle in the elbows. In the mahogany, point your arms so that they rise above your shoulders. This will make the legs work harder. Slightly bend in the waist, keep your back straight, and your body relaxed.
These techniques develop an explosive starting speed and increase the length of the pitch. Concentrate on pushing back with your foot, completely straightening it in the ankle, knee and hip joint. Hold your hands at an angle of 90 degrees and make a clear swing motion, as described above, in the exercise for the hands.
Run about 30-40 steps up, then go down to the bottom of the climb and repeat the race. Exercise can be done on a hill instead of a stadium ladder. Find a small lift with a length of 50-100 meters with a gradient from 15 to 20 degrees.
In general, sprint races on the hill are better than stadium analogs, because you jog down down, and this helps to increase the length of the step. Never run a sprint race down the slope, get down slowly, and do not stretch your legs too much. Turn around and run up the slope when you reach its base.
Running speed is an integral element of any sports competition. Before any training on the development of speed indicators, perform exercises for warm-up. The warm-up can consist of jogging or a couple of laps around the stadium. Also include running with a high hip lift at 10 meters, running back to 10 meters and a couple of runs at 100 m.
After completing the warm-up, make a stretching quadriceps, muscles of the back of the thigh, lower leg and trunk. All these exercises can also be performed during or after training.
Do the above exercises three times a week for two months, and then increase the number of sprint training to five a week. If you have the opportunity to train with a partner, try one simple, quick and inexpensive method of increasing the speed of your legs. Have you ever seen in a magazine or advertising on TV, how does an athlete run with a parachute behind his back?
If you can afford a parachute, I recommend you buy it, as it is a great tool for speed development. But, if you, like me, can not afford to fork out on the parachute, go to the bike store and take a couple of old bicycle tires there.
Put the tire on the belt, ask the partner to grab the tube from behind, and then bend slightly and pull forward, swinging his hands, and striding with a high rise of the knees at a given distance. When you feel comfortable in this movement, start performing full sprint races with attached to you burden.
Rugby, football are games in which everything is constantly on the move, and fast players have a solid advantage by default. A player with good speed is always the first on the ball, and that's why he controls the game. To the development of speed should be taken seriously by all players, not only attackers. Use these tricks to run faster. It is not so difficult.