Three Great Moves for Increasing Speed

Speed is one of those things that seems to only come to the 'gifted'. It seems that only some individuals with great genes have it and everyone else is condemned to staring at the behind of the fastest man in the race. I myself am very fast. My father can run like the wind and my mother was a bit of a speedster in her heyday as well. But that can't be the only reason right? As I figured, there is a way to improve your speed through the proper training. This type of training is called plyometric training


Here are three plyometric moves that you can add to your lower body routine to make you speed ahead of the competition:




Plyometric Box Jumps
How to perform:

1. Stand on top of a bench or platform
2. Step off of the platform and land with both feet
3. As soon as you land, explode upwards into a vertical jump

Tips:
Start with a small box, you can always increase it's height as you get better. To make sure that the box that you have chosen is the right size, note how much your knees bend when you step off of the platform. If your knees bend past 45 degrees then the box is too high. Allow as little time as possible in contact with the floor. When you jump, explode through the balls of your feet and use your arms to generate upward force. Aim for a soft landing by landing on the balls of your feet.

                                                       How to Perform Depth Jumps


Vertical Jumps
How to perform:

1. Stand with your feet hip width apart
2. Bend your knees and keep your torso upright
3. Explosively jump upwards
4. Wait 30 seconds then repeat

Tips: 

Keep your torso upright during the entire move. Use your arms to generate upward force and explode through the balls of your feet. Land softly and quietly. 

Planks

Yes, this is a core move, but your core is just as important to your vertical as your legs.

How to perform:

1. Assume a pushup position in the UP position
2. Either use a stop watch or have your trainer time you
3. Hold this position for the desired time

Tips:

When holding this position, the most important part is to breathe. Pull your navel towards your spine and engage your abs. Keep your body in a straight line from ears to feet. 

Perform these plyometric moves after your lower body resistance routine. In six to 12 weeks you will see evident improvements in your vertical explosiveness. 

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Penulis : The Business Man ~ Sebuah blog yang menyediakan berbagai macam informasi

Artikel Three Great Moves for Increasing Speed ini dipublish oleh The Business Man pada hari Wednesday, June 6, 2012. Semoga artikel ini dapat bermanfaat.Terimakasih atas kunjungan Anda silahkan tinggalkan komentar.sudah ada 0 komentar: di postingan Three Great Moves for Increasing Speed