Some Expert Advice on Training For Speed

July 1, 2023 0 Comments

Free registration: Valid for a limited time only
processing...
1 2
  • United States+1
  • United Kingdom+44
  • Afghanistan (‫افغانستان‬‎)+93
  • Albania (Shqipëri)+355
  • Algeria (‫الجزائر‬‎)+213
  • American Samoa+1684
  • Andorra+376
  • Angola+244
  • Anguilla+1264
  • Antigua and Barbuda+1268
  • Argentina+54
  • Armenia (Õ€Õ¡ÕµÕ¡Õ½Õ¿Õ¡Õ¶)+374
  • Aruba+297
  • Australia+61
  • Austria (Österreich)+43
  • Azerbaijan (AzÉ™rbaycan)+994
  • Bahamas+1242
  • Bahrain (‫البحرين‬‎)+973
  • Bangladesh (বাংলাদেশ)+880
  • Barbados+1246
  • Belarus (Беларусь)+375
  • Belgium (België)+32
  • Belize+501
  • Benin (Bénin)+229
  • Bermuda+1441
  • Bhutan (འབྲུག)+975
  • Bolivia+591
  • Bosnia and Herzegovina (Босна и Херцеговина)+387
  • Botswana+267
  • Brazil (Brasil)+55
  • British Indian Ocean Territory+246
  • British Virgin Islands+1284
  • Brunei+673
  • Bulgaria (България)+359
  • Burkina Faso+226
  • Burundi (Uburundi)+257
  • Cambodia (កម្ពុជា)+855
  • Cameroon (Cameroun)+237
  • Canada+1
  • Cape Verde (Kabu Verdi)+238
  • Caribbean Netherlands+599
  • Cayman Islands+1345
  • Central African Republic (République centrafricaine)+236
  • Chad (Tchad)+235
  • Chile+56
  • China (中国)+86
  • Colombia+57
  • Comoros (‫جزر القمر‬‎)+269
  • Congo (DRC) (Jamhuri ya Kidemokrasia ya Kongo)+243
  • Congo (Republic) (Congo-Brazzaville)+242
  • Cook Islands+682
  • Costa Rica+506
  • Côte d’Ivoire+225
  • Croatia (Hrvatska)+385
  • Cuba+53
  • Curaçao+599
  • Cyprus (Κύπρος)+357
  • Czech Republic (ÄŒeská republika)+420
  • Denmark (Danmark)+45
  • Djibouti+253
  • Dominica+1767
  • Dominican Republic (República Dominicana)+1
  • Ecuador+593
  • Egypt (‫مصر‬‎)+20
  • El Salvador+503
  • Equatorial Guinea (Guinea Ecuatorial)+240
  • Eritrea+291
  • Estonia (Eesti)+372
  • Ethiopia+251
  • Falkland Islands (Islas Malvinas)+500
  • Faroe Islands (Føroyar)+298
  • Fiji+679
  • Finland (Suomi)+358
  • France+33
  • French Guiana (Guyane française)+594
  • French Polynesia (Polynésie française)+689
  • Gabon+241
  • Gambia+220
  • Georgia (საქართველო)+995
  • Germany (Deutschland)+49
  • Ghana (Gaana)+233
  • Gibraltar+350
  • Greece (Ελλάδα)+30
  • Greenland (Kalaallit Nunaat)+299
  • Grenada+1473
  • Guadeloupe+590
  • Guam+1671
  • Guatemala+502
  • Guinea (Guinée)+224
  • Guinea-Bissau (Guiné Bissau)+245
  • Guyana+592
  • Haiti+509
  • Honduras+504
  • Hong Kong (香港)+852
  • Hungary (Magyarország)+36
  • Iceland (Ísland)+354
  • India (भारत)+91
  • Indonesia+62
  • Iran (‫ایران‬‎)+98
  • Iraq (‫العراق‬‎)+964
  • Ireland+353
  • Israel (‫ישראל‬‎)+972
  • Italy (Italia)+39
  • Jamaica+1876
  • Japan (日本)+81
  • Jordan (‫الأردن‬‎)+962
  • Kazakhstan (Казахстан)+7
  • Kenya+254
  • Kiribati+686
  • Kuwait (‫الكويت‬‎)+965
  • Kyrgyzstan (Кыргызстан)+996
  • Laos (ລາວ)+856
  • Latvia (Latvija)+371
  • Lebanon (‫لبنان‬‎)+961
  • Lesotho+266
  • Liberia+231
  • Libya (‫ليبيا‬‎)+218
  • Liechtenstein+423
  • Lithuania (Lietuva)+370
  • Luxembourg+352
  • Macau (澳門)+853
  • Macedonia (FYROM) (Македонија)+389
  • Madagascar (Madagasikara)+261
  • Malawi+265
  • Malaysia+60
  • Maldives+960
  • Mali+223
  • Malta+356
  • Marshall Islands+692
  • Martinique+596
  • Mauritania (‫موريتانيا‬‎)+222
  • Mauritius (Moris)+230
  • Mexico (México)+52
  • Micronesia+691
  • Moldova (Republica Moldova)+373
  • Monaco+377
  • Mongolia (Монгол)+976
  • Montenegro (Crna Gora)+382
  • Montserrat+1664
  • Morocco (‫المغرب‬‎)+212
  • Mozambique (Moçambique)+258
  • Myanmar (Burma) (မြန်မာ)+95
  • Namibia (Namibië)+264
  • Nauru+674
  • Nepal (नेपाल)+977
  • Netherlands (Nederland)+31
  • New Caledonia (Nouvelle-Calédonie)+687
  • New Zealand+64
  • Nicaragua+505
  • Niger (Nijar)+227
  • Nigeria+234
  • Niue+683
  • Norfolk Island+672
  • North Korea (ì¡°ì„ ë¯¼ì£¼ì£¼ì˜ 인민 공화국)+850
  • Northern Mariana Islands+1670
  • Norway (Norge)+47
  • Oman (‫عُمان‬‎)+968
  • Pakistan (‫پاکستان‬‎)+92
  • Palau+680
  • Palestine (‫فلسطين‬‎)+970
  • Panama (Panamá)+507
  • Papua New Guinea+675
  • Paraguay+595
  • Peru (Perú)+51
  • Philippines+63
  • Poland (Polska)+48
  • Portugal+351
  • Puerto Rico+1
  • Qatar (‫قطر‬‎)+974
  • Réunion (La Réunion)+262
  • Romania (România)+40
  • Russia (Россия)+7
  • Rwanda+250
  • Saint Barthélemy (Saint-Barthélemy)+590
  • Saint Helena+290
  • Saint Kitts and Nevis+1869
  • Saint Lucia+1758
  • Saint Martin (Saint-Martin (partie française))+590
  • Saint Pierre and Miquelon (Saint-Pierre-et-Miquelon)+508
  • Saint Vincent and the Grenadines+1784
  • Samoa+685
  • San Marino+378
  • São Tomé and Príncipe (São Tomé e Príncipe)+239
  • Saudi Arabia (‫المملكة العربية السعودية‬‎)+966
  • Senegal (Sénégal)+221
  • Serbia (Србија)+381
  • Seychelles+248
  • Sierra Leone+232
  • Singapore+65
  • Sint Maarten+1721
  • Slovakia (Slovensko)+421
  • Slovenia (Slovenija)+386
  • Solomon Islands+677
  • Somalia (Soomaaliya)+252
  • South Africa+27
  • South Korea (대한민국)+82
  • South Sudan (‫جنوب السودان‬‎)+211
  • Spain (España)+34
  • Sri Lanka (ශ්‍රී ලංකාව)+94
  • Sudan (‫السودان‬‎)+249
  • Suriname+597
  • Swaziland+268
  • Sweden (Sverige)+46
  • Switzerland (Schweiz)+41
  • Syria (‫سوريا‬‎)+963
  • Taiwan (台灣)+886
  • Tajikistan+992
  • Tanzania+255
  • Thailand (ไทย)+66
  • Timor-Leste+670
  • Togo+228
  • Tokelau+690
  • Tonga+676
  • Trinidad and Tobago+1868
  • Tunisia (‫تونس‬‎)+216
  • Turkey (Türkiye)+90
  • Turkmenistan+993
  • Turks and Caicos Islands+1649
  • Tuvalu+688
  • U.S. Virgin Islands+1340
  • Uganda+256
  • Ukraine (Україна)+380
  • United Arab Emirates (‫الإمارات العربية المتحدة‬‎)+971
  • United Kingdom+44
  • United States+1
  • Uruguay+598
  • Uzbekistan (OÊ»zbekiston)+998
  • Vanuatu+678
  • Vatican City (Città del Vaticano)+39
  • Venezuela+58
  • Vietnam (Việt Nam)+84
  • Wallis and Futuna+681
  • Yemen (‫اليمن‬‎)+967
  • Zambia+260
  • Zimbabwe+263

100% Privacy. Your data is always protected.

Increasing your top speed will help you in practically everything you do, whether you are sprinting for a touchdown, skating on a breakaway group or running to reach the Bus.

But the way most people train for speed leaves a lot to be desired — too often it’s just a matter of doing countless Sprints over and over again. As a result, you rush straight into the ground and wonder why you are not going faster (or worse, why you are slowing down).

Here are the main strategies that will really help you increase your speed and improve your ability to maintain that speed Sprint after Sprint.

EXPERT TIPS ON TRAINING FOR SPEED

1. GET STRONG FIRST

In short, speed is the ability to demonstrate maximum power in the shortest possible time. Their power drives every step, so there is no speed without strength. Too often people go straight into things like speed scales and plyometrics without a solid foundation of strength, which gives minimal results.

Be sure to do heavy exercises all over the body, especially for your legs. A wide range includes split squats, reverse lunges, Bulgarian split squats, single-leg deadlifts and hip bridges. Keep your repetitions low (3-6).

As a minimum of basic strength, you need to squat at least your own body weight for several repetitions with good technique.

2. IMPROVE YOUR TECHNIQUE

Whether in the gym, on the court or on the ice, always use excellent technique.

If you are training, make sure that each repetition is perfect. If you feel that your technique is failing, reduce your weight, take a Break or stop training. If you are successful and use sloppy techniques, you are actually training your brain to use the same patterns under Stress and fatigue.

The same goes for your sprinting technique (whether you are running or skating). If you use the right technique – good step mechanics, good arm movement, etc— – you will actually improve your movement efficiency and increase your speed.

However, when you run into the ground yourself and rely on poor movement quality to get by, you end up sabotaging your speed and increasing your risk of health-issue.

Remember that training is not only about muscles. It’s also about your brain.

3. GO SLOWLY

After all, if you want to increase your speed, you will have to do a lot of Sprints. But how to do a “speed training” if you are gassed in the first minutes?

Improve your fitness and endurance so that you can spend more time training at your peak.

To do this, it is best to walk slowly — this is because slow movements not only target your slow-twitch muscle fibers, but also bring you the desired cardiovascular and aerobic improvements. (If you go too fast, you will unnecessarily strain your fast-twitch muscle fibers that you need for maximum speed and strength.)

Good conditioning methods include cycling, jogging, swimming, elliptical, etc. keep your heart rate between 120 and 140 beats per Minute and exercise for 30 to 45 minutes, 1 to 3 times a week.

4. SPRINTING SMARTER

Sprints can help if they are part of a training strategy – you cannot execute them randomly. Here are some basic tips:

  • Perform sprint days with maximum effort no more than 2-3 times a week.
  • First of all, keep your Sprints short by 8 to 10 Seconds.
  • Take enough rest between Sprints with maximum effort to be able to give 100% in each Sprint. In general, your rest time should be long enough so that your heart rate drops to ~130 beats per Minute or you can breathe comfortably through your nose.
  • Focus on doing more of these short Sprints (instead of sprinting for more time or with less rest). 15-20 Sprints is a good goal.

Once you have developed a solid foundation, you can start incorporating longer Sprints (on the order of 30 to 90 seconds). Again, make sure to rest completely between these sprints so that you can ride at 100% speed. Since these longer sprints really strain your dairy system, you should only do them 1-2 times a week.

Leave a Reply

Your email address will not be published. Required fields are marked *