Would you like to be able to burst through the wind and run a sub ten second 100-meter race? You probably do if you’re reading this. Being a fast runner like most other athletic achievements requires hard work, not just on the physical side, but also mental wise.
If you observe any very fast runner, say Usain Bolts or Justin Gatlin, you would see that their training schedules are immense. They have to maintain the right discipline always, and this most definitely cuts across into diet.
This article shows you 6 exercises you can and should do to improve your running speed.
Exercise 1: Prowler push.
This may not be the most popular exercise, unfortunately. Using this machine will push you to the limit and exhaust you.
Ten minutes alone of this workout can help you burn up to 800 calories, but a great advantage to using this machine is that you build muscles simultaneously. It’s an exercise that largely is about power. This is good for running fast because increased power means increased power against resistance, and this will definitely increase your speed.
It’s quite simple to perform. You just need to add your desired weight to the sled and hold on the higher end of the poles, engage your core by contracting it and drive your knees aggressively, as if to run as you push the prowler forward.
Exercise 2: Tire flips.
This is another power exercise that works the entire body, particularly the bottom, which helps you explode when you start sprinting. It’s also good for mental strength; the idea of lifting car tires could make you feel as strong as a car!
It’s pretty straightforward to do, simply place one tire of a weight suitable for you. Then lift this continuously in a straight line with the hole facing up when on the ground. Engage your glutes and core for maximum power.
Exercise 3: Frog hop with medicine ball throw.
This is an exercise that most athletes in sports that require power and muscle agility do. These include boxing, American football, etc.
To do this exercise properly, hold a medicine ball, lower down into a deep squat and an outspoken chest. Then, contract your glutes as you jump forward (will most likely happen naturally), then as soon as you land from the jump, jump forward again as you toss the ball with immense power. Voila.
Exercise 4: Resisted Sprint.
Sprinting with resistance is an amazing way to build strength for a normal sprint. It works on your explosion drive from your knee and arm. The resistance will keep you contained and work on your form.
To do this, attach a weight strap to your waist and back ( this could even be a person holding you back). However, you shouldn’t feel over-contained. If you do, reduce the resistance.
Exercise 5: Kettlebell swing.
swing
This is an exercise that will increase your explosiveness and speed, which is the ultimate goal.
To perform it, stand with your feet wider than your hips and kettlebell held with both of your hands in between your legs. Then, bend your knees slightly, and tilt forward at your hips as the kettlebell swings.
Keep your core tight so you don’t give your back bad balance.
Exercise 6: Skipping.
This is very good for your flexibility and explosiveness; two very important aspects of sprinting.
There are two major aspects of skipping. These are skipping for height and for distance, either of which will help boost your speed.
It’s quite simple. Forcefully drive your leg into the ground and the other into the air. While. However, if you’re focusing on height, emphasize exploding off the ground and if you’re focusing on speed, then emphasize foot speed off the ground when you drive your knee forward.
All of these exercise will help turn you into the ultimate fast runner you want to be, if you stay focused.
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