10 exercises to increase running speed

Pure speed is the foundation of all sports. Whether you're keeping up with your kids, running on the football field, or sprinting to the finish line, speed is absolutely necessary. Of course, squatting and Olympic weightlifting help to increase strength, but both sports and daily life involve horizontal sports. For you scientists, speed is equal to the step frequency times the step length. How can you speed up? Try these 10 levels.

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1. It is easy to have a love hate relationship with the sneaker sled when the sneaker pushes

. Even if it doesn't take that much time, it's exhausting - but in the best way. Stealth propulsion is for power. Increasing power output, especially resistance, will increase your speed. How to do this: increase the weight of the sled and grasp the high pole, which will help activate the lower body. While pushing the rover as fast as you can, focus on your core strength and push your knees hard.

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2. Sleigh pull

by holding the center of gravity in your abdomen, you exaggerate the actions that help in sprinting (arm pump and knee drive). Increased resistance will also increase your power output. How to do this: put heavy objects on the sled and tie ropes or belts on the waist or shoulders. There should be enough weight to create resistance, but not enough to move the sled. You should be able to run on a sled. Landing on both knees, landing on both arms, and galloping out with the sleigh.

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3. Alternating leg restraint

alternating leg limit is the basic action of any athlete, especially the speed devil. Alternating leg boundaries, which look like exaggerated sprints, teach you how to quickly apply horizontal force to the ground. Imagine a gazelle meeting a sprinter and you're stuck. How to do it:

first take a step forward with your right leg, and then drive your left leg (hind leg) away from your leg while flying it into the air. Lift the knee as hard as you can, while pushing the other arm forward, as in a sprint. When you land on the forward leg, change the leg quickly and repeat on the other side.

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4. Tire flipping makes the car move faster, and tires can make you move faster (if you know how to use them). Flipping tires can exercise your whole body, but they're especially good for bottom explosions, which are the key to starting a sprint. They also make you feel like a superhero. After all, you're turning over the tires! Operation method: put the tire on the ground with the hole facing up. Squat so your hands can grab under the tires while maintaining a proud chest. Use gluteus maximus to lift the tire up hard and turn it over so that it returns to its original position, but on the other side.

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5. In this exercise, you can't wave your arms forward as you would in a normal long jump, which is a major activation of your lower body. How to do it: add weight to a trawl as if it were a trawl press. Grab the pole and do a lean squat with your back flat and your feet close to the sled (closer than the stealth push). Take a big step forward and push the sled forward.

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6. Leapfrogging and medicine ball throwing

this exercise helps improve muscle elasticity, strength and explosiveness. How to do it: hold the medicine ball in your hand. Squat down, chest high. Squeeze gluteus maximus when jumping forward. When you land from the jump and throw the medicine ball with great strength, jump forward quickly again. When your hips are fully extended, the ball should fly out at a 45 degree angle.

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7. Resistance sprint

with resistance is a good method for knee joint drive and arm drive. Moreover, because you will be well controlled (and have a partner in hand), this is the best time for you to exercise. How to do it: wrap a resistance belt around your waist for resistance sprint. Get a partner to grab the other side of the resistance band and let you drive forward explosively. If you start to have problems with your body, your partner will use too much resistance.

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8. Kettlebell swing is an incredible movement that increases explosive power and helps you speed up. How to do it: start with feet wider than hips and hands between legs. Bend your knees slightly, and rotate your hips forward as the Kettlebell swings back and forth between your legs. Quickly reverse the direction and place the Kettlebell at eye level. Keep your abdomen tight so you don't shake your back.

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9. Skipping the step of

may remind you of your school days, but it's well suited to building the two key components of explosive and elastic spri, the NT dollar speed. There are two ways to jump, one is high jump, the other is distance jump, but both of them can help to improve your speed. Long jump method: when you push the other knee into the air, push your leg to the ground. In a sprint, your legs follow your arms, so remember to push your arms actively into the air. If you're focused on altitude, emphasize explosions from the ground. If you focus on speed, when you push your knees forward, emphasize the speed at which your feet leave the ground. For a quick parachute jump, suppose you are in the hot spot where you want to jump as soon as possible.

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10. What is a better way to finish your level training course than mountain sprint? With a powerful knee lift and a powerful arm pump, Hill sprinting is one of the best exercises to help speed up. How to do it: find a slope with controllable gradient. You want it to be steep and challenging, but not too steep, you can keep your speed. You also want it to be long enough for you to work, but not too long for yourself to wear out. Start at the bottom and sprint to the top. Back to the bottomRepeat.

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