High-speed running is based on three pillars: correct technique, powerful push, elastic muscles. Without proper technique, you will be doing a lot of unnecessary movements that will slow down your run, powerful push will allow you to push off quickly and sharply, which means take more steps in the same period of time, and elastic muscles are needed to increase the width of the stride.
It is necessary
- - high platform;
- - low barrier;
- - stable vertical support;
- - running shoes
Instructions
Step 1
Stand on a platform more than 30 cm high. Jump to the ground, pulling your legs to your chest, then, without stopping on the ground, jump up as high as possible with one push. Help yourself by actively working with your hands. Return to the platform and repeat the exercise.
Step 2
Stand with your right side to a low barrier (20-25 cm). You can use a step platform. Bend your legs slightly and with a sharp jerk jump over the barrier so that it is on your left. Immediately, without stopping, jump back to the starting position. If you have enough strength, try to pull your knees up to your chest when jumping. Perform hurdle jumping on every workout after running technique.
Step 3
Plyometric exercises, which contribute to the development of power in the push, include the passage of a distance by jumping on one leg. Try to push as hard as possible so that the jump is long, help yourself by actively working with your arms.
Step 4
Incorporate interval running into your workout. Such training contributes to the development of special speed endurance. The essence of interval running is to alternate long-term acceleration with active rest. The role of active recreation is played by jogging. Acceleration can last from 50 to 2000 meters, depending on your fitness.
Step 5
To speed up your run, it is not enough to work out just the power of the kick with your feet. An increase in stride length is also required. Do not try to lengthen your stride artificially, this will lead to the fact that you will not run, but jump. A powerful enough push will automatically lengthen the flight phase. But your body must be ready for this. Lack of elasticity in the thigh and lower leg muscles can prevent you from running fast enough.
Step 6
To stretch the back of your thigh, lie on your back. Lift your right leg up and throw a towel over your foot. Pull the thigh towards the body. Then, while holding the ends of the towel with your hands, try to straighten your leg at the knee joint. Try to keep both legs straight.
Step 7
Stand sideways on a stable support and grasp it with your hand. With your other hand, grab the ankle of the same leg and pull it back, stretching the muscles of the front of the thigh. Keep your back straight. Bring your knee back and pull your heel as close to your buttocks as possible.
