🔥HOW TO SPRINT FASTER
✅ There are many aspects to increasing running speed; I’ll cover some of the basics that will help you to go faster! A lot of research has gone into increasing endurance based running; however spiriting has been somewhat overlooked, here is what we know.
✅ What muscles help us run; this will dictate what type of training we must perform for increasing our speed. There is a supported theory which explains that the activation of muscle changes from the start of the sprint to the maximum running speed due to body lean. It states that during the initial acceleration we depend on our glutes and knee extensors to get us up to speed. After when we start build up to maximum speed we rely on the hamstring, adductor magnus and glutes.
Training for sprinting; In order to optimize sprinting speeds we must cover all active muscle groups as well as incorporate functional speed training. When training for optimizing power output it is important to focus on the velocity of the reps, there are some variations that can be done, increasing concentric velocity and increasing eccentric velocity as well as decreasing the eccentric velocity. Some studies are looking at increased eccentric velocity which means going faster on the way down or against the muscle contraction. Some of the research shows that performing high velocity eccentric reps may increase power output. High velocity training has also been shown better improvement to total 100m sprint time compared to heavy resistance training.
The exercise that should be used should focus on the hamstrings, glutes, adductor magnus, and calf muscles. These exercises include Deadlifts, squats, hamstring curls, leg ext, leg press, weighted calf raises. These should be performed in combination with sprint drills as well as inclined sprints at around 3 degrees. Some methods of transfer strength training to spiriting are also overspeed or facilitating running which is when an athlete runs faster than normally by that of artificial means like treadmill or downhill running. This type of training showed its possible to achieve a higher stride rate.