For athletes of all sports, fast and powerful acceleration is essential to excel. If you really want to improve your acceleration, start doing speed exercises for a couple of days a week. You can also develop fast-twitch muscle fibers, which provide explosive power, by doing plyometric exercises. Plus, you can also refine your technique to get a slight speed boost at the start.
Steps
Method 1 of 3: Do Speed Exercises
Step 1. Shoot uphill
Running uphill is much more difficult than running on a flat surface because you have to fight against gravity. This exercise allows you to strengthen your legs, improve acceleration and become faster.
Sprint as fast as you can, then slowly descend by walking, using this phase as a recovery. Repeat the exercise for as long as you have energy and are able to fully recover by walking backwards. The longer and steeper the climb, the more challenging the exercise
Step 2. Do wall exercises to improve knee thrust
These exercises force you to raise your knees a lot, not only improving your acceleration but also your speed. They are simple and require no equipment (except a wall).
- Get into the starting position by placing your hands against the wall, so that your arms are straight and parallel to the ground. Keep your body in a straight line from the head to the ankles, at an angle of approximately 45 degrees.
- Raise the right knee up to the hips, bending the foot, then bring it back to the ground and repeat the movement with the other leg. Alternate movements as fast as you can for 10 seconds, always keeping your core and lower back contracted.
- Complete one to three sets of the exercise.
Step 3. Push a weighted sled as fast as possible
This exercise allows you to develop leg strength, giving you more power which will improve your acceleration. You should load the sled with about 10% of your weight.
Place your hands on the sled, so that your body is tilted at 45 °, then start shooting, pushing the sled as fast as possible for 10-20 meters. Repeat the exercise 3-6 times
Step 4. Lift weights quickly
Strengthening your muscles with this exercise, especially if you do it as fast as possible, allows you to improve acceleration and sprint speed. When lifting weights to increase acceleration, choose the maximum weight you can lift while maintaining correct technique.
Time the exercise and commit to doing as many repetitions as possible without compromising technique. Doing lifts in a short time helps you develop fast twitch muscle fibers, which consequently allow you to sprint better at the start
Step 5. Run up the steps
Take advantage of the local stage and run on the steps to increase strength and improve acceleration. Climb the stairs as fast as possible, always trying to jump a step.
Running the steps two by two leads you to tilt your body by 45 ° and is essential for achieving maximum acceleration
Step 6. Combine the exercises with the shots
If you already do pushups or mountain climbers, you can use them as an introduction to short bursts. Starting from those positions, you improve your functional mobility.
- By improving mobility, you increase speed and acceleration.
- These exercises are particularly useful if you play a sport such as football or tennis, where speed and good reaction times are required.
Method 2 of 3: Add Plyometric Exercises
Step 1. Start with the jumps on the box
Plyometric exercises like this are ideal for developing fast twitch muscle fibers and increasing explosive power, giving you greater speed. Box jumps are among the simplest vertical plyometric exercises, so they are very suitable for inclusion in all training programs.
- If you have a chance to hit the gym, you will likely find some plyometric exercise boxes. At least in principle, it is recommended to practice these exercises with an experienced trainer. If you do them incorrectly, you will put excessive stress on your joints and risk an injury.
- To perform the box jumps, find a tool of a height that you can reach by jumping from a standing position and landing in the same starting position.
- Swing your arms back and forth in an accentuated way. As you bring your arms forward, push your body up and over the box. Return to the starting position with a step back instead of jumping down. Complete three sets of five reps.
Step 2. Increase power with long jumps
With this exercise, you imitate the acceleration movement from a standstill. Do it to learn how to push with your legs on the ground, in order to generate speed with explosive power.
- Start in a relaxed position with your knees slightly bent. Swing your arms back in a large, accentuated motion, then immediately bring them forward. As you advance your arms, leap upward, pushing with your legs to the ground.
- Push your body as far as possible. When you land, bend your knees slightly to absorb the impact and return to the starting position. Perform 5-10 jumps per set, completing 1-3 sets.
Step 3. Use obstacles and standing jumps
The explosive force used to jump develops fast-twitch muscle fibers, capable of giving you the power you need to improve speed and acceleration. Jump with large, accentuated movements to achieve maximum distance and height.
Repeat the jumps with as much thrust as possible, focusing on power and correct technique rather than speed of execution
Step 4. Proceed by hopping quickly from foot to foot to build strength
It is one of the most common plyometric exercises, which allows you to improve strength, speed and acceleration. Since it is a very pronounced running movement, it also strengthens the muscles dedicated to the sprint.
- Jump from one leg to the other, fully extending the back leg as you raise your front knee to hip height. Try to advance as far as possible.
- Do three repetitions of this exercise, running about 20 meters with each repetition.
Step 5. Include one-legged variants
One-legged plyometric exercises can improve strength faster than two-legged ones. They also help build your core and improve your balance and agility.
When doing one-legged variations, be sure to alternate your legs so that you develop them equally. If you strengthen one leg more than the other, you could strain your joints and risk injury
Method 3 of 3: Improving the Sprint Mechanics
Step 1. Use arm swing exercises to increase stride efficiency
Moving your arms correctly when running can help you control your stride frequency and length, accelerating faster.
- When doing these exercises, always keep your arms bent at 90 degrees, as if you are sprinting.
- Kneel or stand with your arms in the shooting position; one at the height of the hips, the other at that of the shoulders.
- Bring your arms straight forward and backward as fast as possible. Time this exercise for 10-30 seconds per set. Complete one to three sets.
Step 2. Work on the corner between the shins and the ground
To get maximum acceleration, you need to learn to start low, with your shins about 45 degrees off the ground. To do this, try starting the shots in the folded position or pushing a sled.
You can push a sled slowly to improve this technique. With the slower movements you will be able to better learn what the correct angle is and develop the appropriate muscle memory to achieve maximum acceleration in the sprints
Step 3. Create maximum thrust as you go
To increase acceleration, you should imagine pushing on the ground with as much force as possible. Acceleration and speed depend on strength and power, not how fast you move your legs.
- Weight training is important for building strength, especially plyometric exercises to develop fast twitch muscle fibers.
- Commit to pushing the ground with maximum force with your feet and moving your body forward with explosive energy. It is best to perform these exercises on the track, on grass, or on another surface that can absorb some of the impact.
Step 4. Do Kick Run exercises to improve the recovery phase of your heels
To get maximum acceleration, you need to minimize movement behind your center of gravity. Instead, you need to push your body forward and quickly bring your heels back in front of you.
- Try to minimize rear movements and make the most of your front movements. Exercises such as the skip almost exclusively involve front movements, while the action of the kicking run takes place mainly behind you.
- Imagine running on hot coals. This is another exercise that can teach you to minimize movement behind you and improve heel recovery to increase acceleration.
Step 5. Stretch to improve flexibility in your ankles, knees, and hips
To increase acceleration, you need to fully extend your lower body joints. The more flexible these joints are, the more efficient your stride becomes.
- You can incorporate stretching into your training program in the form of a series of dynamic stretching exercises to be performed as a warm-up, or stretch your muscles at the end of the sessions.
- If you decide to include a series of dynamic stretches as part of your warm up, be sure to run or do other activities for 3-5 minutes to warm up your muscles. You should never stretch your muscles when they are cold.
- Even simple yoga poses designed to open the hip flexors can help you improve joint flexibility and increase acceleration.
Step 6. Start shooting in different positions
You can improve your running technique and acceleration by varying the starting position for short sprints. Start on the ground, gradually coming to an upright position.
- Shoot for 10-30 meters. Start lying on your back, then move to the push-up position (arms folded first, then straight).
- When you go to the start on your knees, be sure to push with both legs and not just one. This way you will develop both limbs equally.
Step 7. Recover completely after speed workouts
All sprint or acceleration exercises are not only demanding on the muscles, but also on the central nervous system. If you don't fully recover, your sessions will become less and less effective and you may even lose acceleration.
