Increasing Running Speed

[DrewDog]

I've noticed in the last couple of lax games that my sprinting speed (for getting back on defense) is somewhat lacking. What can I do in the gym and out on the track to improve?

[Pan]

Would you say it was your anaerobic fitness or just your flat out speed? I'm going to assume its the fitness part. My suggestion would be to build a good aerobic base first...nothing crazy, about 4-6 sessions done over a week or two. This should be running based, but if it suits you better do it on whatever equipment you have available.

Then you should look at your anaerobic conditioning. I'd suggest a fairly vigourous regime of sprint work using a 1:1 rest ratio (e.g. 50 secs on, 50 secs off) This is best done on a track with a partner if possible. Sort of a 400m relay race. You rest while your partner is running, he rests while you're running. I'd do 4x400m the first two sessions and 6x300m the next two. Then I'd change the work rest ratio to 1:3 and do 8x200 (resting around 60 secs) for two sessions. Then I'd change the work rest ratio to 1:5 and do 10x100 (resting for around 50 secs) for a session, then 15-20x50m (resting around 25 secs).

You could also throw in some other forms of metabolic work such as suicides, defensive slide suicides, running flights of stairs, resting for 20 secs at the top, and jogging it back down and starting straight away again when you get to the bottom.

[Beverly McD.]

For sprints I would think you would need lots of leg drive off the line, similar to a football player. Do you have access to a squat-thrust machine? Squats and deadlifts, which beef up the muscles in the quads, glutes and hamstrings might be beneficial also, along with leg press and hacksquats. Think about pushing the weight through your heels to incorporate more of the glutes and hams, and not so much through your toes....pushing your heels through the floor every rep.

[Nick]

Wind sprints! Wind sprints! Wind sprints!

[C. Smith]

Are you heavier than you used to be?

[C. Smith]

Oh, and the deadlift is the best exercise to make you faster.

[A L]

Weightlifting is all about speed. I would do that, sprint work and plyos. That should be plenty. Train all of the above on a liner progression model till you can't, then switch to periodization.

Bam!

[DrewDog]

Oh, and the deadlift is the best exercise to make you faster.


lighter actually. dropped about 20lbs in the last 3 months

[DrewDog]

for the weight lifting side of things, what kind of reps/sets should I be doing? more maximal lifts or sub-maximal speed type work?

[solidspine]

Winny and test, primo would help too.

[solidspine]

Cheque drops may help, I don’t know if they are still made anywhere.

[GTLifter]

Oh, and the deadlift is the best exercise to make you faster.

When sprinting you get most of your power from your posterior chain, especialy off the line which is why most olympic level weightlifters are more explosive off the line then olympic level sprinters.

Also, doing sprint work on a track/field would be beneficial.

[DrewDog]

Winny and test, primo would help too.

who do I look like, BDR? :lol:

[MR.cashcream]

Running with a weighted vest makes me feel lighter when I'm not wearing it and thus my speed is better improved. Alot of explosive running, some HIIT style cardio should help bring your speed up to par as well.

[bigsix]

To get faster you have to strengthen your hips. Work on your hip flexion, extension, adduction and abduction. Your leg drive comes from your flexion and extension. If you dont have access to a multi-hip machine then you can do uphill sprints or bleachers. Try to add some weight to it as you can.

[thecomeback]

Plyometrics, Olympic lifts, and full effort sprints with a couple minutes rest in between each sprint. Trust me it works.

[Evidence]

Two words
Charlie Francis

You need to direct speed work to the king. His site is free and he posts regularly. I'd pay the money to consult with him if I were playing high level sports right now.

CharlieFrancis.com : How fast do you want to go today? (http://www.CharlieFrancis.com)