How Can An Athlete Increase Their Overall Speed For Short Distances? TOPIC: How Can An Athlete Increase Their Overall Speed For Short Distances? The Question: Speed is of major importance to athletes. Depending on their sport, speed can be the most important skill of all. What track or other sports event would be considered short distance? How can an athlete increase their overall speed for the short distance event? What are some good techniques for increasing speed for the short distance event? Please be as descriptive as possible. How can an athlete increase their hand speed? Plotter Paper for Wide Format Inkjet. 20lb Inkjet CAD Bond 36 x 150 Foot Roll - 4 Roll Carton - FREE SHIPPING. Watch the Latest Courier mail Videos including Featured News Videos and Sports Videos and News Highlights. View more Courier Mail Videos and Breaking News and. The Question: Speed and agility are very important qualities of a good athlete. Some sports can rely solely on speed and agility. How can you increase your speed and. The Triathlon Dominator Package Includes Everything You Need to Take Your Abilities to the Next Level! See for Yourself Below Why this Program Will Change Your Life! The history of hypnosis is full of contradictions. On the one hand, a history of hypnosis is a bit like a history of breathing. Like breathing, hypnosis is an. This wikiHow will give you some tips to help you run faster. Figure out your current speed.(Make sure you stretch before you start to run.) Before. How can an athlete increase their foot/leg speed? Bonus Question: Which professional athlete do you think has (or had) the most impressive overall speed for short distance events in track and/or other events? Show off your knowledge to the world! The Winners: Prizes. A baseball player must sprint to first base, a wide receiver in football must run his route at full speed from a standing start and even a bobsledder must use explosive speed to gain momentum for the ride down the track. In track and field events there is no more popular speed event than the 1. The men's world record time is down to 9. I believe that any sport or event that requires an athlete to accelerate to top speed in the shortest amount of time possible requires a short distance speed component in their training program. Increasing Speed: How can an athlete increase their overall speed for the short distance event? Before launching into a short distance speed program an athlete must first evaluate their body composition. Any unnecessary body fat will slow an athlete down. The main cause of excess body fat is poor nutrition and this must be attended to for an athlete to perform to their maximum. Flexibility: For linear speed an athlete will require flexibility in the hip extensors and flexors most importantly. The lower back, hamstrings, quadriceps, calves, Achilles and rotator cuffs also play major roles in sprinting. Every athlete must have a solid flexibility program to perform at their best. Poor flexibility will lead to injury and will contribute to flaws in sprinting technique. There are a variety of ways to improve flexibility. The main methods are static stretching, PNF stretching and Dynamic/Ballistic stretching. Static stretching is a good way to lengthen your muscles and is best performed during the cool down period of a training session. PNF stretching is also useful during the cool down period, however for those who are chronically tight, it is useful during the warm- up period. The best warm- up method is dynamic stretching. The body must be warm prior to any high intensity speed training. A dynamic warm- up elongates muscles actively and promotes blood flow and full range of motion. It is ideal for an athlete to gradually increase the body's core temperature to prepare for high intensity exercise. A solid dynamic warm- up for speed training can include, but is not limited to, the following exercises: Walking Arm Circles with High Knee. Following a dynamic warm- up an athlete can then continue to the high intensity part of their training session. Sports journalists and bloggers covering NFL, MLB, NBA, NHL, MMA, college football and basketball, NASCAR, fantasy sports and more. News, photos, mock drafts, game. Easy start running plan . This is the running plan I used after giving up smoking. Although it looks easy I found. Training For Overall Speed: There are many training methods that can be implemented to improve overall speed. An athlete must always remember that to become faster, you must run faster. Therefore a speed program should be designed around allowing for full recovery between repetitions. If an athlete is not able to sprint at his fastest due to lack of recovery from the previous repetition, this is now considered endurance training and not speed training. There are a variety of methods out there to increase speed but the best is without a doubt sprinting itself! The distances in which speed training should be completed should be relevant to the event in which the athlete competes in. An offensive lineman will rarely run 4. There is no need for a 1. In fact it would be wise to break down the 1. Training for acceleration will be addressed later in this article. Flying Sprints: Top speed training is best achieved through what is called 'Flying Sprints.' Flying sprints require a roughly 3. So if the maximum effort sprint lasts for 2. Remember each sprint requires full recovery in between repetitions. Core Conditioning: It is important to touch on the need to integrate into the training program some core conditioning work. The core is the muscular connection between the muscles of the upper and lower body. Having a stable mid section, strong abdominals and obliques, and a strong lower back are key to speed performance and balance. Medicine ball work is valuable, as are stability ball exercises. It is important for an athlete training for speed, to mix up between core work with resistance for low repetitions and high repetition core work, such as crunches and leg raises. Techniques: What are some good techniques for increasing speed for the short- distance event? Please be as descriptive as possible. The most important aspect of speed in the short distance event is the acceleration phase. To be fast and explosive as an athlete we must train our fast- twitch fibers. The best ways to do this to promote acceleration speed are: Train Starting Speed: Practice starts. Train exploding from a variety of stances, into a sprint. The best way to achieve this is practicing form starts and sprinting for 1. You want to remain horizontal for as long as possible out of your starting stance before becoming vertical. It is important to respond to a verbal cue when you begin a form start to train reaction time. It is also important to allow for recovery time between form starts. There are a variety of ways to complete form starts, these include: 4. Yard Sprint Stance: Falling Starts - fall forward as much as you can before you need to take your first step out to catch your balance. Falling Starts Off One Leg. Ground Starts - lay with your chest and legs on the ground. Push Up Start - start from a push up position. Push Up Start with one leg up - be ready to explode. Kneeling start - face sideways with one knee up. Push Up Start - face sideways in push up position, can also use leg up variation. Plyometrics: Strength Training: To strength train for maximal speed we must use exercises and resistance that allow the weight to be moved as fast as possible and exercises that recruit the most number of muscle fibers. This will help build starting strength for sprinting. Here is a list of explosive strength training exercises that will recruit fast- twitch muscle fibers and build strength in the muscles used for sprinting: Unilateral exercises are important in speed training and must be included in any strength program emphasizing speed. These include: Planning a strength program is out of the scope of this article but here are a few tips for implementing the above exercises into your program: Always master form before increasing resistance - if the means beginning with the bar only, so be it. For power movements try to keep repetitions low and lift explosively, allow for full recovery between sets. Training your upper body will help you get faster, you must train the whole nervous system to become faster. Resisted Sled Dragging: The training method of dragging a sled around the waist will improve acceleration. Training with the resistance will recruit more muscle fibers and translate into improved speed performance. It is important to keep resistance under 1. Hand Speed: How can an athlete increase their hand speed? Increasing hand speed for sprinting can be trained in different ways. Here are two popular methods: Seated Striders: A good way to train hand speed is to train arm strides. Sit on the ground with legs out straight with the eyes focused ahead and the torso with a slight forward lean. The athlete should then simulate the motion of the arms during running for 3. A number of sets can be completed, picking up the intensity each time until the athlete is simulating a full sprint with the arms. It is important to keep the elbows at a 9. Foot/Leg Speed: How can an athlete increase their foot/leg speed? There are a number of ways that an athlete can improve foot and leg speed. I will outline below what I believe are the most important activities for an athlete to incorporate into their program to benefit their foot and leg speed which in turn will enhance athletic performance and speed over short distance. Speed Ladder: Speed ladders are an increasingly popular piece of equipment for sporting teams. Speed ladders improve body control, foot speed, rhythm, reflexes and overall co- ordination. Dot Drills: There are a variety of dot drills that will improve foot speed. If you don't have the dot drill mat, you can make your own also. There are many variations to the dot drill. Jump Rope: Jumping rope will always have its place in an athletic program for promoting quick feet. From simple two feet jumping to the more difficult side to side or cross step, jumping rope is a fun way to get in shape and improve your footwork. Visualize: Visualize yourself with quick feet. See it happen before it happens; having strong vision to see yourself with quick foot speed might be all you need to take your steps to the next level. Bonus Question: Which professional athlete do you think has (or had) the most impressive overall speed for short distance events in track and/or other events? I believe the most impressive over speed by a short distance athlete is that of Heisman Trophy winner Reggie Bush, now the New Orleans Saints running back. In high school Reggie Bush ran a 1. He has been timed at 4. It is his sheer acceleration that impresses me the most, the ability to go from slow to top speed in such a short amount of time all whilst focusing on his surroundings on the football field. I believe Reggie Bush is the most explosive athlete I have seen in my time and I am certain that despite his gifted genetics, he has a top class speed and acceleration training program. Place - HBY1. 82. Speed is of major importance to athletes. 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