my soccer try outs are coming up and i need to sprint faster. I can already run distance but i need to run a lot faster. I also need to get my legs stronger because i was the youngest and smalest on my team last season(i played up 2 years on the 15 year old team) and i dont want to be pushed around as much as last season!
Try different exercises than running during strength workouts. There are two sorts of strength that MATTER in sports: 1. Explosive hip power that uses momentum and 2. slow, controlled strength without momentum. You should work on slow strength to build a base for explosive sprinting.
When you hit the weight room for slow strength, stop squatting heavy. Deadlift instead. Try to pull the heaviest weight you can in GOOD FORM for only 1-3 reps for about 5 sets. This will strengthen the hips, which are the most important muscle group for sprinting. Keep your bodyweight as low as possible and try to lift slightly heavier weights over time. This will greatly assist your speed.
Alternatively, coordination might be your problem. Can you do one legged squats all the way down until your hamstring touches your ankle? If you can't you should work on 2 legged bodyweight squats until your form is perfect. Then, work on perfecting one legged squats, going deeper from workout to workout. By the time you can perform 30-50 one legged squats, slowly in good form from top to bottom, you should have stronger legs than most people.
Perhaps yourhow to sprint faster upper body is lacking in strength. Try doing pullups and leg raises. These will help "tie together" the upper and lower body. Remember to do these SLOWLY. Momentum only helps in power training, not strength training. Follow your pullup and leg raise training with slow pushups for a full upper body workout during gym days. If your goal is running faster, you shouldn't be wasting time with too many upper body exercises anyway. Those three will be enough while you train for SPEED.
For your slow strength training, try to fit in all those exercises listed: deadlifts, one legged squats, pullups, leg raises, and pushups, listed in order of importance. If you need to learn how to do these, search the internet for tips on form. For bodyweight exercises, try to increase reps while staying slow. For deadlifts, only increase weight, not reps.
To train explosively, focus on your hips as momentum generators. Do box jumps, kettlebell swings and snatches, burpees with a high jump, and of course, sprinting as fast as you can.
Sprint uphill if you aren't already. Sprint barefoot or in minimally padded shoes on soft ground, if possible. It will help your form, strengthen your feet, and lower your risk of injuries. At least twice a week you should be sprinting up a hill. Stop sprinting when you lose speed. Running slow will never help you improve. Find a small, steep hill and get to the top as fast as possible. Then walk down how to sprint fasteras you rest. Then sprint again. Do this at least 5 times, trying to beat your time each time.
After trying some of these strategies, retest your sprint from time to time. If you aren't improving, change something in your program to focus on 1. greater hip explosiveness and 2. slow, controlled strength in the upper and lower body.
Ankle weights might not be the best idea, if you wear them wile running it could be bad for your ankles.
Running hills and sprints is the best way to get faster, you should also do some plyometrics: jump rope, squats, lunges... Lifting weights would also help alot. The key to getting faster is quality over quantity. You could run 1000 miles and never get any faster if you don't run well.
Also, after you run a workout you should eat protein, this helps rebuild muscle and make you faster. After you run you have a 45 minute period when your body best absorbes nutrients, this is when you need to eat lots of protein and carbs.
Go on a track and sprint a 400 (1 lap) then take a two minute break. Try doing 8 for starters or maybe just 6. You could also try doing 200's (half a lap) as well. Just remember if it was easy then everyone would be doing it. That pain is making you stronger.
Ankle weights while running up stairs and hills, squats make sure to stretch like crazy before and especially after so you don't build up lactic acid and can't walk the next day.
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