Speed Training
Speed Training
Check out this page if you are looking for Speed Training
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 Speed Agility ladder Sports Training 16 feet long  US $23.77
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 Sports Speed Agility ladder 16 feet Training Rope Soccer Football Basketball US $23.96
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Can you tell me some training for speed?
I need to get some traing for speed! I have a small house and garden so I can't pick up speed, there is no-where where I can train! Please tell me a good way to train!
Sure, speed is about explosiveness. There are a bunch of exercises you can do to become more explosive. It's also about technique (yes, there is a technique to running and sprinting effectively). Several, off the top of my head, that I have done in the past to increase explosiveness and speed in running:
1) 40 yard burn outs. This run is the most prevelant to measure speed in football camps, from high school to the pros. It's as much about form and technique as it is actual speed. (I wasn't the fastest guy in the world, but I ran a 4.7 40 in college, mainly because I had good form out of the start). Use the proper start technique on this (search yahoo for 40 yard sprint stance, you'll find it), it's a little different than the track and field stance.
2) "I" test: This is a good one for agility. Start at a point, walk ten yards in one direction and place a mark (cone, etc) and an object (dryboard eraser, spoon, etc.). Go 10 yards in the opposite direction from where you started and do the same thing, you basically have made a straight line with an object on each end. You start in the middle, sprint to the first point, pick up the object, sprint to the second point, pick up that object, sprint back to the middle and you're done. Do this a ton and STAY LOW TO THE GROUND!!
3) Box jumps: get three boxes of varying height (20", 30", 40", etc.) You start flat footed standing in front of each box....you're doing vertical jumps here. From your standing position, jump on top of each box...moving down the line quickly and then starting over. This will kill you quickly, but it's a great exercise.
4) Squats: this is a good lift for explosiveness. Use proper technique (go horizontal on the squat, don't fake it and only go halfway down). I highly highly highly encourage lifting with a partner or spotter and using proper equipment to do this (squat rack).
5) Interval sprints: this is best to do on a track, but you can do it anywhere. You start by sprinting 100 meters (or whatever distance you pre-choose), then walk 50 meters, sprint 200 meters, walk 100 meters, sprint 50 meters, walk 25 meters, sprint 400 meters, walk 100 meters, sprint 100, walk 100, etc. Like I said, distance is pre-set before you begin. The walking interval isn't a rest period, it's just to get your breath back quickly before you sprint again. This will wear you out quickly as well, but it's a good exercise.
6) Don't cheat the distance and endurance: If you don't have a track nearby, hit the road. Start out running 3-4 miles (if you can), gradually increase the distance as time goes. You'll be up to 10 miles before you know it.
7) Hills: hills, hills, hills, hills. Unbelievable exercise, great for explosiveness. Don't know where you're at, but it you have some hills by you (parks, around rivers, etc.), RUN THEM!! You start at the bottom and sprint to the top....go back to the bottom, sprint to the top, etc. If the hill has more of a slope, I recommend wearing spikes.
400 meter burn outs: name says it all. Set a time to run all under, say 1:30, maybe 1:50. You might start out running a couple around 1:20, thinking it's easy..but after you get up to around 3-5 completed, you'll be struggling to get them under your pre-set time. Only rest for about 25-30 seconds between.
Those are a few exercises, I did ALOT of those while I was playing ball in college.