If you want to become more explosive, then plyometric workouts are what you want.. They are used to improve athlete's vertical jump, explosiveness, and shorten your reaction time. By doing plyometric exercises athletes can improve their sport specific performance by a great amount. When athletes start doing plyometric exercises, it is important to understand how to apropriatly use and benefit from workouts like this.
Training yourself to run faster and training yourself to run longer involve different training methods. But both speed and endurance increases come from rapid oxygen delivery to muscle cells, glycogen stored in muscle tissue, and of course, training. But while endurance depends largely on the development and condition of the heart and lungs, speed increases happen fastest when athletes concentrate their training efforts on the strengthening the supporting muscle groups in the legs, including the hamstrings, glutes and hip flexors.
Running drills alone can improve sprint speed and help athletes become faster, but real speed improvement also requires body strength training work and plyometric exercises. In the video below, the Kinetic Bands trainers show you a plyometric exercise superset designed to target the large muscle groups in your legs, the back, and the supporting muscles in the core and hips that help increase sprint speed.
This simple exercise makes athletes focus on the muscle groups that drive the body forward. As these muscles gain condition, volume, and power, athletes will increase their speed and gain the skill and endurance that help in better overall performance.
Sprint speed drills like these will bring athletes closer to their goals if they use added resistance. The Kinetic Bands create greater force on the leg muscles. They raise the tension and challenge of the exercise and bring faster results. In comprarison to static weight lifting with a leg press, the Kinetic Bands actualy include the muscle groups and movements that are directly involved in Sprint speed training. So before this exercise begins, athletes should attach the Kbands around the legs just above the knee. The Bands cant hen easily be taken down when the drills progress.
You should clip the resistance bands to the straps of the Kbands around the legs. Then you place your palms flat against a wall at about shoulder height and step back from the wall until your body is at about 45 degrees and the back and body line are straight.
Then you start running in place, driving the knees up toward the chest. You do this for 10-12 seconds. In order to train the body to run faster, the speed of the exercise should start and end at more than 100 percent.You must not slow down for even a single second during the entire drill.
After 10-12 seconds, the sprint speed drill should stop and you should rest for 30 seconds before starting with the next set. The sprint speed exercise should begin with three to four sets with the Kbands resistance bands in place.
When you finish with 3-4 resisted sets unclip the bands from the leg straps and reclip them on the sides of the legs. You should then go in the same position against the wall as before. Then run in place at full speed for another 10-12 seconds. Without the bands in place, this movement will be easier, but in order to maximize the results of the sprint speed drill, it's important to do the exerciseat top speed for the entire set.
If you want results from this sprint speed drill you need to work at 110%. During the second, unresisted drill, you need to concentrate on maintaining top speed throughout the entire motion. If the knees do not come all the way up during the drill, or if the feet don't return fully to the starting point at each step, the drill will not be so effective. In order to run faster and attain your speed goals, you also need to keep a consistent angle of 45 in the body line and keep the back flat. A partner, coach, or mirror can help a runner have the proper body alignment.
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