Health & Fitness

Health, Nutrition & Fitness

• The Top 4 Plyometrics For Speed

  By Lonnie Bradley 

  If you're looking for plyometrics for speed there are certain things that you must take into consideration. First, plyometrics in general are excellent for improving explosiveness and fast twitch muscle fibers. Fast twitch muscle fiber development and explosiveness are two things that are both key when it comes to running faster and jumping higher.

  There are so many plyometrics that one can choose from. Over the course of many years of training in this area, I have found that there are some that tend to work better than others. However, you'll want to try them on for size for yourself. Don't just take my word for it. I recommend you experiment with a bunch and pick the ones you like best.

  Here are some keys to keep in mind when it comes to speed and running faster. Your stride plays a key role in your running speed. If you can develop a long stride and increase your flexibility you'll increase your speed. Also, if you can add some explosiveness training into the mix like we're discussing here you will have a winning combination.  OK, so enough talking about the "why," now let's get into the how. Here are some of my favorite exercises for increasing speed using plyometrics.

  Jumping Rope with High Knees

  As I mentioned already, if you can develop a long stride you'll run faster. If you can add high knees to your jump rope routine you'll definitely increase your speed.The key is to work on speed with the jump rope and get your knees up high as if you were running while jumping the rope. Do this for sets of about 30 seconds and try to do it as fast as you can.

  Sprinting

  Sprinting is a must if you want to get faster. I recommend timing yourself running 40 yards. Track your progress and be sure to stretch and warm-up well before running. Follow your training with a cool down and stretch.  Also, be sure to get good arm motion and knee motion when sprinting. Proper sprinting form is very important.

  Scissor or Lunge Jumps

  This is a great exercise for building those muscles that are so important for faster running speed. To do this exercise you start in a lunge position. Then what you'll want to do is explode up off the ground. As you're in mid-air you switch legs and then as you land you lower you body back to the lunge position and then push-off quick and jump again.  Do low repetitions with this exercise as it is important that you exert maximum intensity. I recommend doing no more than 4 sets of 10-15 repetitions.

  Power Skipping

  This exercise is like skipping and it is fun to do. You'll want to skip and exaggerate you're running technique as you skip. So with each thrust into the air you extend your knee high and the matching arm up into the air. Work on quick explosive push-offs with this exercise. Also, do it for no more than 40 yards. This exercise is another great one that will help you to develop a long stride and faster running speed.

  I have figured out more sneaky plyometrics for speed and jumping, that will make you a more explosive athlete. Visit my site for the Free mini-course at http://VerticalJumpAnswers.com now.

  
  

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