3 Keys To Speed Development

3 Keys To Speed Development Whether you're a football receiver, soccer forward or sprinter, speed is crucial to success during competition. Just 10 years ago, many trainers would have told you it's not possible to increase running speed. An article published in the NSCA's Performance Training Journal suggests there are not one but three ways to increase speed performance.

First, train in the acceleration phase, which is the first 25 meters of any all-out sprint. Most athletes never reach their top speed during competition, either because of field length or changes in direction. Focus your training on quick bursts of short-distance sprints. The next step is to perform weight room exercises that develop the often neglected posterior muscles, which are actively involved in sprinting. Single-leg Romanian deadlifts, kettlebell swings, explosive plyometric lunges and standing single-arm rows will get the job done. Lastly, lose any unnecessary body fat.

True Strength Moment: This 3-step training program takes you from the track, to the weight room and finally ends in the kitchen. If you're a free safety and don't think dropping a couple of extra pounds will make a difference, try running a 40 with a weighted vest and compare that to the time you clock without the extra weight. That could be the difference between breaking up a play or getting scored on.
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