Exercises to increase your speed to the maximum

Sprint Speed is not the product of a single “magic” movement. Instead, it is the result of well coordinated force training that targets The main muscles responsible for acceleration, steps mechanics and strength production.

As a coach, I trained everyone from beginners to the Olympics. I am constantly programming five basic strategies to help athletes run faster and survival is free from injuries. These strategies are targeted Muscle groups that are more important toAnd the movements that build strength, position, and control under the enemy’s circumstances in the real world.

In this guide, you will learn the muscles most of which affect the performance of running – and how to train them with exercises that enhance speed, efficiency and flexibility of infection.

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What muscles need to be enhanced to increase the enemy’s speed?

• ThighsDuring the acceleration phase (the first from 10 to 30 meters), strong knee extension helps to create a horizontal force that pushes you forward. Strong quad contribution contributes to a longer -step length, the best terrestrial contact strength, and improve the stability of the joint.
• Knee strings: the Knee strings (Thigh -head muscle, semitendinosus, and semenmbranosus) is responsible for extension of hip and bending in the knee, playing a vital role in the late stage and the position of the early position on running.
• GlutGluteus Maximus is the primary rug for hip, responsible for the strong hip engine that drives you forward during the acceleration and speed stages.
• Fold the hip: Raise the hip bending (especially ILIOPSOAS and RCTUS FEMORIS) lifting the thighs forward after each pressure. They control the frequency of the step and contribute to the knee engine and acceleration.
• Calves and core feet: Gastrocnemius and Soleus and the muscles of the foot controlling the ground, stiffness of the ankle, and moving strength during pressure.
• The basic and positional muscles : The basic muscles are fixing the spine and pelvis during running. The main muscles include straight abdomen, files, transmitted stimulants, and transverse abdomen.
• The upper body muscles: Laton, PECS, and Deltoids contribute to the arm outer, which is very important to rhythm and budget during running.

Muscle groups covered here are Speed engines. Train them with intelligent intentions for the enemy, and you will see measuable gains in acceleration, maximum speed and flexibility.

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1. Training with overlapping position

Traditional bilateral movements such as squatting and killing are necessary for the public force. However, running is a One -sided movement Style, training in a The amazing situation simulates the demands better Put on the body while running.

Best exercises to include:

• Bulgarian division of squatting
• Walking stabs
• One moisture Deadlifts
• Squatting

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2. Strengthening your knee strings

The knee strings play an important role in The extension of the hip and the bending in the kneeEspecially during the peripheral phase of running. Prevention of injuries and performance depends on the strength of the knee stringsEspecially the weirdo power.

Best exercises to include:

• Current curls of the northern knee tears (eccentric focus)
• Romanlifts
• Good morning
• Lying or standing curls in the knee strings

Research insight: It was found that the exercise of the knee strings in the north reduces the rates of knee strings through up to up to 51 % in the athletes at the elite levelAccording to a systematic review published in British Journal of Sports Medicine (Van Dyk et al., 2019).

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3. Add Plyometric training to power

Plyometric Exercises to help develop The explosionPower Development rateAnd muscle nervous coordination. These features translate directly into faster connection times and a better step mechanics.

Include the following exercises in your weekly plan:

• Depth jumps (both legs and single legs)
• Linter jumps
• ocean
• Hail’s arduous or leaps
• Jumping with a gradual excess pregnancy

Mathematics who are constantly jumping by force and control in general Transferring this energy to faster performance.

Coach Tip: Plyometric volume is gradually served. Stean is concentrated per week sufficient to adapt without excessive training.

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4. Build strength and calf

Your feet are The final strength point for an application on the ground. Feets and weak or non -moving calves limit the energy of step and stability. Strong feet and lower legs Payment improvement, LightnessAnd resistance to injury.

Try these exercises:

• Raise the single leg (full range, slow rhythm)
• Lift the toe (back training)
• Short foot exercises (to combat the bow)
• Balance exercises on unstable surfaces

Mobility and power training enhances Stiffness in the ankle jointImproving the flexible return required for fast -raying.

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5. Promote and comply with your position

Speed is not only built from A to Z –The upper part of the body pays rhythm, alignment and budget While running. Weakness in control of the basic or bad situation can lead to compensation that get rid of your step.

Focus on these positional strength exercises:

• Weighted panels
• Lati withdrawal or withdrawal operations
• Alawite press (weak or standing)
• Lying
• Payment operations

These exercises develop Sadrist extension, core control, and LumbOpelvic stabilityAnd all of it contributes to a more straight and effective SPRINT position.

Coach Tip: The narrow straight stem with the active arm engine reduces energy leakage and improves step format.

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The training of the race to complete these movements

While building in major muscle groups is necessary, the enemy’s performance depends on integrating this strength into high -speed, coordinated and interactive patterns. The following exercises are designed to bridge the gap between Muscle growth and enemy nervous output.

There is no plan to improve the enemy without Actual jogging exercises. Merging it with the work of your strength:

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1. Sprint exercise that focuses on acceleration

very: Improving the application of strength and mechanics steps during the first 10-20 meters.

holes	X groups representatives	break	Notes
The fall begins	4 x 10-15 m	90 seconds	He teaches the appropriate and textual corner of Shein forward
Sprints Push Push or SPRINTS	5 x 10 m	2 minutes	Use a 25-50 % Slip for the body to accelerate the resistor
Wall drilling marches	3 x 15 seconds	60 seconds	It enhances the enemy’s position and one tablet engine

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2.

very: Enhancing the upper speed, the frequency of the step, and the production of vertical strength.

holes	X groups representatives	break	Notes
The twenties	5 x 20 m	2-3 minutes	Accumulation for 20 meters, the enemy for 20 meters, slowly slowing down
Slide	3 x 20 m	30 seconds	Focus on rhythm and lifting the knee
The straight leg boundaries	3 x 20 m	90 seconds	It improves the stiffness of the knee strings and horizontal power
Bound	3 x 30 m	90 seconds	It confirms the length of the step and horizontal projection

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3. Plyometric Energy Development Session

veryImproving the efficiency of the stretch cycle, the speed of the terrestrial contact, and the strength development rate (RFD).

holes	X groups representatives	break	Notes
Depth	3 x 5	2 minutes	Use a square 12-24 ″; Focus on reducing ground connection
Aqaba jumps	3 x 5	90 seconds	One leg or double interactive and fast off the ground
One leg jumps	3 x 3/leg	90 seconds	For one side of power and balance
Pogo jumps	3 x 10	60 seconds	It enhances the ankle hardening and the interaction of the foot strike

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4. Enemy Air Conditioning Department (for field athletes)

veryMaintaining speed under fatigue, strengthening mechanics at speeds under the maximum.

Circle (Repeat 2-3X)	a job	break	Notes
40 m racing	–	–	From the sports position, a good start mechanic
Infatum bleeding for his saliva (20 m)	–	–	It controls it with a high recovery in the knee
Wooden plate	30s	30s	Basic stability between the enemy
A wide leap in the enemy (10 m)	–	1 minute	Explore

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Programming tips

• Sprint before lifting When the maximum output speed is the goal.
• Lead 2 enemy technology sessions and two sitting for strength per week For best results.
• to merge Mobility (Especially for hips, ankles and knee tendons) to maintain movement.
• Use Video analysis or coach notes To correct the form and mechanics.

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Final ideas

Rapid running is not related to magic exercise – it is about Smart and consistent training. By integrating the overlapping position of the position, training the knee strings, peak measurements, foot control and ankle, and exercises of the upper part of the body that focuses on the situation, you will create a A complete speed development system.

Collect these strategies with regular enemy exercises and good recovery habits, and you will be on your way to running faster, safer and longer – whether you are entertaining or competitive sports hostility.

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Reference

1. Loki, RG, and others. (2020). “Relationships between one -sided strength and the enemy’s acceleration of collective athletes.” Power and Air Conditioning Research Magazine34 (5), 1203-1211.
2. Van Dyk, N., et al. (2019). “Including the northern knee tear exercise in the hemispheres prevention programs, the rate of knee strings: a systematic review and a twinous analysis.” British Journal of Sports Medicine53 (21), 1362-1370.