Speed is every athlete’s need and many an athlete’s nemesis. A speed training program develops the muscle movements and bursts of energy required to beat the competition.
Speed training programs should ideally start at a young age. Drills for adolescent athletes focus on developing the correct mechanics and muscle memory required for quick sprints. Everything from posture to arm movements should be practiced and repeated to increase fleetness and reduce injury. Drills for pre-adolescents should be fun and more like a game. The age of the athletes and specific sport have to be considered when deciding which practices to implement.
Adult athletes should develop a speed training program that calls for explosive movement and muscle strength. If you want to get faster, do away with the long-distance running and long endurance exercises. Rather, emphasize getting the maximum burst of energy from the very first step. Shaving even just a few seconds off your speed time can make the difference between winning or losing the game.
Any speed training program should follow a few basic elements:
- Warm-up every muscle group before starting.
- Concentrate on posture, head and shoulder position, arm movements and hip agility to help prevent injury and give your muscles the chance to show their best.
- Vary the drills and speed required for each to avoid hitting a “speed barrier.”
- Strength is a top factor in developing speed, so don’t forget the weight lifting and resistance training.
- Do not add more than 10% of body weight if your speed training program includes sleds or resistance objects. Anything over the 10% mark can have a negative effect on speed and actually slow the athlete down even when not weighted.
- Optimal speed requires optimal health. Don’t focus on speed training when you are not at your athletic best. Instead, use those times to work on increasing range of motion, strengthening your core and other training specific to the sport.
If you want a speed training program that builds your strengths and improves your weaknesses, why not get the top-secret, fluff-free speed training blueprints from the pros? The e-book SpeedExperts.com packs in several programs suited for different body types and goals.
Click Here For More Info About A Revolutionary Speed Training Program!
