Gaining Speed

[Mike21]

I'm slow, that is all there is to it. That is the reason why I am not on varsity this year(Timed run). So I want to improve my speed. I can be quick for cuts and I am agile I just am not fast. I am pretty conditioned. By speed I mean RAW speed. I was told to do plyometric workouts, and jump rope. Any other specific exercises? Like squats/leg curls etc. Or any plyometric workouts would be good.

I searched and nothing really specifically answered my question, but if there is another thread than I apologize for creating this one and please close it.

[swish7209]

yeah squats should work and some cleans too, then you were right with jump rope can never go wrong with that

[lax0272]

when you're running, pump your arms faster than your legs
this will make your legs get faster by going at the same speed as your arms

[Sir_Jimmy_Page]

squats and leg presses are good, plyometrics may or may not work well, i have never tried them

for real speed gain, run sprints, and not just sprints, strap a heavy object to your back, run with a parachute, or rope yourself up so you are dragging a tire behind you and sprint like that, get as much resistance into your sprints and on your legs as you possibly can, and steadily increase as you get faster

that will work wonders

[HeadHeartHustle]

use a sled or have a friend slow u down with a rope.

EDIT stay on your toes and lean forward. use your calves as much as you can, they give you explosive power on a start.

[jsdwyer91]

ok theres no magical way to gain instant speed or everyone else would be doing it, it requires lots of proper training which depends on your individual needs, sure you could run with a parachute, squats, work on leg muscles, but if your really want to gain speed it depends on you and your needs, talk to the track coach at your school and see what he recomends you to do

[Sik Laxer]

a friend suggested strapping on ankle weights while i go about my daily activities
would this work?

[LameR]

a friend suggested strapping on ankle weights while i go about my daily activities
would this work?

No. You might gain a small amount of strength, but your legs will just feel lighter when you take the weight off. It won't actually make you faster.

[Upintheclouds]

work on your core also. Having a strong core will help you run faster, hit the abs and the lower back.

[melvin]

Do box jumps and hang cleans for explosiveness. Squats, leg curls, leg extentions, leg sled, anything with the word leg in it. Squats are most important because they help with balance and work more muscles than just your legs.

[chaldeanlaxplr]

DO A A LOT OF JUMP ROPING AND RUN UP STEEP HILLS EVERYDAY AS LONG AS U CAN...... I SHOULD KNOW I HAVE A 5:36 MILE TIME AND I AM IN 8TH GRADE AND I AM HAVE TO BEET A 4:41 TO GO TO STATE AND I ONLY HAVE LESS THEN 2 WEEKS TO TRAIN.

[ShockerAutc]

Talking to the track coach is the best bet. My cross country coach (4 time olympian) had us do ladder drills to improve our foot speed for the end of race kick. Doing a quick google search this websight(http://www.power-systems.com/News/03_30_06.aspx) shows some of the drills we did. Excluding the exercise with the power ball. In addition we would run through the ladder then sprint going about 75% for 25 yards approximatley then 100% for about 15. Then we would also run backwards. You can also work on your form by finding a straight line(like one on the school track) and put each foot in front of the other while remaining on the line. It helps teach your feet to run straight by over doing the motion you want them to do. The drills work on the speed of your foot turnover. my coach said you can improve your turnover speed by up to 20%. It wont make you faster overnight, but over the course of 6-7 monthes I have gone from one of the fastest players in the area to the fastest. Doing short 100 to 400 meter hill runs is also effective. For lacrosse I'd go with 100 to 200. Hope this helps.