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sprint faster

Many coaches and athletes alike debate on many different exercises of how to sprint faster when training. First as an athlete or coach you need to apply the right type of speed training, whether it be lateral speed, linear speed, reaction speed, etc. For these puposes we are speaking directly on how to sprint faster (linear, straight forward speed).

So when dealing with linear speed there are a few things that need to be addressed before we dive into the actual exercises. Most off, remember that having a good strong foundation will allow you to increase speed within your own body weight. If you can not successfully move in your current body weight it will be nearly impossible to sprint faster from these exercises. With that being said let’s dive into ways to increase your speed…

First off we should break down what linear speed comes down too and that is hip extension and hip flexion. This is basically the lifting of the knee (hip flexion) and followed with the leg extending to the ground and powerfully propelling the body forward (hip extension).  With that being said let’s go over a few key exercises that will really emphasize improving these 2…

Top 5 Exercises To Sprint Faster

  • Box Jumps – explode from the ground and quickly flex the hips to put the feet up and land on a box
  • ESS Jumps (Eliminate Stretch Shortening Cycle) – you will perform the same as a box jump but train your body to explode without using the stored elastic energy within the muscles and tendons
  • Lunge Complex – from a deep lunge position explode as high as possible, followed by as low and fast as possible
  • Triple Jump – off one leg explode forward 2 jumps then on the last land on both legs
  • Power Extension/Quick Flexion – this is just as it sounds explode off one leg to extend the hip, then facing the bench quickly tap it with the ball of the foot

These are just a few different exercises you can actually apply today in your training but make sure you realize there are things that are preventing you from getting faster no matter how many drills or exercises you perform or how hard you work.

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Don Johnson

Head Strength Coach at Mammoth Strength
Don is the founder and Head Strength Coach at Mammoth Strength. His strength and conditioning facility specializes in small group athletic training for serious athletes from Junior High School to Professional Ranks in all sports...as well as men and women of all ages looking to shred pounds of fat and get extremely fit.

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