Want to be faster? Do THIS!

Sprint

Many athletes think speed can’t be improved. You are either born with it, or you’re not. False! Sprinting is a skill and can be improved through deliberate practice and repetition. True speed training is not just playing flag football, scrimmaging, or doing “cardio”. It needs to happen entirely in its own training session, be maximal intensity, and full recoveries (example: Sprint 20 meters, rest 2 minutes, repeat 4-8x)

Jump (Plyometrics)

Plyometrics can be simplified and called “jumping and landing” exercises (box jumps, vertical leaps, broad jumps, etc). These belong, in moderate amounts, after a sprint workout, and before strength training. Focus on good technique, and generating as much force as quickly as possible.

Get Stronger

Getting your legs stronger (progressively using more weight, with good technique,) on exercises such as squats, lunges, and deadlifts is like putting a more powerful engine and brake system into your car. This means you start and stop faster, which gives you that extra edge in the game.

Get Leaner

As the old saying goes; “Fat don’t fly!” Make simple changes to your diet, lose a couple pounds, and watch your speed and agility go through the roof Simply playing your sport is not enough to become fast. If you want to become a ferrari instead of a honda, consider beginning a simple 2-4 day program of sprinting, jumping, and lifting weights.

Shane Dowd, source: www.FlagFit.com