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Running Speed TrainingRunning speed training is highly dependant on making sure that your body maintains the proper form at all times. No amount of sprint, agility or power training can improve your running speed without proper body mechanics and optimum physical movements. Reaching your maximum speed is can only be achieved when you have achieved the best combination of stride length and stride frequency. Be sure to always develop these elements of your running speed training in tandem – neither should be developed while excluding the other. Stride length is best improved through a combination of strength training and flexibility training. Hip mobility is absolutely crucial to developing a greater stride length and so dynamic and static hip and leg stretch should end any training session. Stride frequency can be developed through very careful implementation of over-speed neuromuscular training. These techniques will force your body to work at a higher rate than normally possible, making them very advanced exercises. You must work up these drills, including rapid-fire sprints, interval runs and downhill sprints, and always include proper warm-up and post-drill stretching. The angle of your arm while running and during running speed training should be at 90 degrees or less. When the arm swings down it should open slightly, though elbows should remain close to the body at all times. Also, be sure that your shoulders and arms remain relaxed and able to move smoothly and efficiently. Since arm action precedes leg action, moving your arms faster will help the legs move faster. The slight lean while running is essential to proper body mechanics, but leaning by bending at the waist can actually be harmful to your running speed training. During acceleration, your full body should have a slight lean forward to displace your center of gravity, but at your maximum speed your torso should be close to completely upright. At all times, your head should remain in line with the torso and in a static position. Do not sway your head, but keep your neck and jaw relaxed. Do not clinch your teeth while running. As your foot makes contact with the ground, stay on the balls of your feet and push against the ground, but do not run on your toes. The foot should stay in a dorsiflexed position except when making contact with the ground. During the sprint the drive leg is fully extended while the recovery leg is shortened as it passes by the knee to allow for faster movement. The recovery leg should always land directly underneath the hip.. As you progress through your running speed training program, make certain that you are always paying close attention to your body mechanics. The more you train, the more you will hardwire your brain to run in that physical position. If you are at all lax about your body mechanics, not only will you not improve your speed and quickness, but you will also make it more difficult for yourself to re-learn proper mechanics.
Speed
Training Agility
Training Speed
Training Workouts Strength
Training for Speed |
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