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8 Drills to Create Speel that Kills

Speed can be the difference between a touch down and tackled at the 1yard line. However, you need speed in all directions, not just forward. To become faster you have to practice drills that will make you faster.

Here are 8 drills that you can do at home to make yourself faster and more explosive.

Practice DOESN’T make perfect, PERFECT practice makes perfect.

8. Push Ups. Push-ups strengthen the body as a whole, not just the upper body. When you do a push up your core, back, arms, chest, and legs all have to work. Push-ups strengthen the muscles that push your arms forward when you run. If they are stronger, they move faster, you move faster.

7. High Knees. Practicing high knees will help strengthen your hips and the muscles that pull your leg up when you run. When those muscles are stronger, your legs comes up faster, and you become faster. Make sure that you are bringing your knees up to hip height and that your foot is forward, under your knee.

6. Pull- Ups. Pull-Ups also strengthen your core because of the stabilization that is required to keep from swaying. Focus on pulling your shoulder blades together as you pull up. This will strengthen the muscles in your back that pull your arms back as you run, making you go faster.

5. Falling Starts. Falling starts will help you to accelerate faster. It can help you increase your overall speed by getting off the line more quickly. Stand with your feet shoulder width apart and fall forward. Fall until you have to step forward and then take off on a dead sprint.

4. Seated Arm Swing. Arms are key to running. If you have bad form, you are limiting your speed. You can practice arm swings to make your form better. Sit on the ground with your back straight and leg outs straight. Focus on keeping your arms from crossing in front or behind of your body while swinging your hand from ear to pocket.

3. Lunges. Lunges strengthen your legs through a natural running movement. Focus on keeping your toes pointed forward, knees at a 90 degree angle, and don’t allow your front knee to come over your toe.

2. Jump Squats. This drill will make your legs stronger and move explosive. By creating more power you create better reaction time which make you move quicker. Be sure to use your arms like you would when running, swinging your arms as you jump. Stay low in a squat to start, keep your heels on the floor, and push your butt behind you NOT under you. You should be able to see your toes when you squat.

1. RUN! The more you run, and run fast, the faster you will become. Just remember that PERFECT PRACTICE MAKES PERFECT.

Note: Core strength is a term that is going around a lot these days. To define properly the core is: hips, abdominals, hips, hip flexors, hips, obliques, hips, lower back, hips, glutes, and hips. Obviously the hips are very important. Everything is an extension of the hips, from throwing a football, to swinging a golf club, to running faster.

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