When it comes to speed training, most athletes have the mindset that all they need to do is run, run and run some more in order to improve their speed. This is a very wrong concept. It is true that on-field sprints and drills are very important, but they’re certainly not the only way to increase your speed. Your flexibility can greatly impact your running form and stride length, and ultimately a higher degree of flexibility will make you a smoother athlete.
To help you be a faster athlete, here are 3 stretches that, if done accurately, should be able to increase your overall speed.

1. Inch Worm/Donkey Kick combo

This is an extremely effective dynamic stretch that targets not only the lower-body muscle groups but also the upper-body muscles that are key to proper running technique. It also helps enhance the range of motion of both upper and lower muscles.
Procedure:
• First thing you do is to assume the push-up position
• With your hands still on the ground, gradually walk on your toes toward your arms while keeping your legs straight (this is the Inchworm portion of the movement).
• Try getting your feet as close to your arms as you can, then pause and hold for two seconds.
• Walk your hands forward till you’re back to the push-up position
• Drive your left knee toward your right elbow, then kick it back and up as high as possible. This is the Donkey Kick portion of the movement. Hold for two seconds before returning to push-up position.
• Repeat the movement with your right leg before repeating the Inchworm.

2. Wall Drives

How fast you can go is totally dependent on how much force you can put into the ground. Wall Drives work on driving your feet into the ground behind you and driving the opposite knee up. Extending one leg behind you while driving the opposite leg up in front of you is essential to proper running form.
Procedure:
• Extend your arms straight ahead of you to a wall and lean your body at a 45-degree angle.
• Stand on the toes of your right foot and rapidly drive your right knee toward your chest.
• Keep your toes pulled toward your shin and squeeze the opposite glute.
• Your opposite leg should be straight throughout the knee drive.
• Quickly drive your right foot back into the ground behind you while explosively driving your left knee toward your chest.
• Continue to alternate legs until the set is complete.

3. Spiderman Lunge with Hip Lift and Rotation

Spider-man lunges are a great stretch on their own, but adding a Hip Lift and Rotation simply makes it better. The combination of these two can help mobilize the upper body and works on the rotational aspect of running.
Speed is not all about the legs, but also involves the upper body. The upper body needs to be mobile to allow the arms to drive back and forth with strength. This drill helps in mobilizing almost every essential part of your body for running.
Procedures:
• Assume the push-up position, drive your right knee to the outside of your right elbow and put your foot firm on the ground. Your left leg should be extended behind you.
• This is the Spider-man Lunge part of the movement.
• Now push your front heel into the ground to push your butt toward the ceiling. This is the Hip Lift portion of the movement. Remain in this position for one second before returning to the Spider-man Lunge.
• Take your right hand off the ground and slowly rotate until it is fully straight above you. Your eyes should follow your hand. This is the Rotation portion of the movement. Hold this position for one second before returning to the Spider-man Lunge position.
• Now Switch Legs.

Conclusion
Always remember that your speed as an athlete is not only dependent on the lower part of your body. Your upper body also counts. So don’t just focus on the lower-body muscles, forgetting the upper-body.

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Stretching is a very important part of exercise, as it helps prevent injuries and makes muscles more flexible. Most people have heard of the benefits of stretching but not many people know that there are actually seven different techniques that you could use to stretch your muscles. Read on to find out more about these seven techniques and how they can help you in your fitness plans:

1. Static Stretching

To complete a static stretch, you extend a muscle as far as you can, and then hold it in position for an extended period of time. Static stretching is best used at the end of a workout session, to help muscles relax.

2. Passive Stretching

There is only a subtle difference between static stretching and passive stretching; with passive stretching, you stretch in a similar manner as you do with static stretching but this time, with the aid of a partner or some external object, you stretch the muscle a little further than you might have been able to with a static stretch move. This is an ideal alternative to static training for people who are experiencing some muscle soreness or cramps, after training.

3. Dynamic Stretching

Dynamic stretching involves the stretching of muscles using dynamic motions, such as walking lunges and squats, which mimic the range and nature of the type of motions you might make when performing any given exercise. This form of stretching is best used prior to a workout session.

4. Isometric Stretching

This is a slightly more complicated stretching technique than some of the other techniques described on this list. With isometric stretch moves, you start by stretching your muscles, passively, and  then reverse the move by exerting resistance towards this force.

5. Active Isolated Stretching

For beginners, this might be one of the more advanced and significantly difficult stretch techniques on this list. Active-isolated stretching is done by fully extending a muscle, and holding it position, using only the activated muscle itself and without any assistance whatsoever.

6. Ballistic Stretching

The ballistic stretch is a technique that uses short bouncy movements to briefly extend a muscle beyond its regular range of motion. This is a good way to increase flexibility but, beware: stretching in this way can actually lead to injury and is not advisable for beginners.

7. Proprioceptive Neuromuscular Facilitation

Proprioceptive Neuromuscular Facilitation (PNF) is not exactly a stretching technique on its own; rather, it is a combination of static, passive and isometric stretching techniques. You start off with a static stretch, then ease into an isometric stretch—where you stretch a muscle against an external force, and then allow the muscle to flow with the force instead of against it (passive stretch), and finally hold the muscle in a static stretch. Repeat the process four to five times.

Conclusion

You can use these seven stretching techniques, to effectively help increase your flexibility and prevent muscle injuries. Don’t jump straight into the more difficult techniques such as PNF or active isolation, without mastering the basic ones like static, passive and isometric stretching.

A fitness instructor will be able to guide you and show you how to do a stretch more effectively, and if you would like to hire one, we would be glad to recommend someone you can trust. Kindly get in touch with us at:

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Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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