Speed

[Cobin]

I know, I posted another thread about this before but I need more advice (only got one reply last time thanks Greek Freak)

Anyway, tested myself in the 40 yard dash,, I consitanly run 5 seconds. I had a few times quicker but they weren't consistant so I think maybe the person got a late jump on the watch , either way they weren't consitant enough to count. ( note all this was done on pavement I am sure grass makes a difference ) I would like to get quicker, anyone have ways of building speed? I am gonna do corns training journal as soon as I get some creatine and protein powder cause the shit still hasn't come yet. I was gonna run lines ( touch line run back to starting line run to the next line run back rinse and repeat) and sprints, also would loading a backpack with weights, add good resitance? Kind of like a weighted vest but a weighted backpack? Thats all i've come up with so far, if I think or find anything else I will post a reply, hope you guys do the same.


Thanks In Advance

 

[Legion Kreinak]

Well just to give you a quick anwser about the backpack thing, make sure it's tight against your body. When you run with a backpack, it's going to bounce up and down on your shoulders. If it doesn't, and it's that heavy, then it may not be good for your shoulders or back. I used ankle weights to improve my vert leap before a bball game (I was able to jam for 10 minutes then my skill faded, but hell, it helped us win!) so to permenantly improve I'm sure you're going to either want to lose weight (for long distance running) or build tons of muscle in your legs for sprints. Heel Raises, Toe Raises (to build the Tibilias around your shins, to help prevent splints), Squats are all vital for increasing speed, I believe.

 

[megad]

Legion....

I workout 4 days a week (Chest/Tris, Back/Bis, Shoulders, Legs). And on the off days I try to play bball for about an hour or two at the playground.

Since high school season is starting in less than two months, and I want to be able to two hand dunk consistantly by that time, would it be a good idea for me to start using ankle weights when I play? I'm 16, 210 lbs, 6'4". How much weight should I use?

 

[teen1216]

I've used ankle weights before, and I wouldn't recommend playing in them. Just messing around shooting or whatever in them I think is fine, but if you play in them you could mess up your natural motion (i.e. how you jump and cut). My two cents.

 

[Lord_Suston]

To cobin: you need to be able to run twice that 40yard distance in a good sprint form, so when you really try the 40 yard dash you can do it no prob. We always started by running 100m dashes and as the season got along we would sprint 50m dashes repeatedly, uphill and downhill. Uphill to add resisitance and downhill to increase footspeed. We also did shuttle run of 20m back and forth to work on starting spedd. hope this helps. Best time for 40yard 4.37

 

[Cobin]

Thanks, I don't have any hills around me so that sucks but I really do need to work on my starting speed, I think thats where I lose most of my time in the start. I will also run 100m dashes and try and do good form, what do you suggest for starting off? I try and get low to the ground and take my first step with my left foot since i'm lefty, that seem good? My goal is to atleast run a 4.5 by next football season, which is next fall so I have time but I would really like to achieve it before then.


Thanks for the suggestions.

I am sure that good speed in the 40 has helped with your quickness in boxing, I bet you kick some serious ass in the ring, thanks again suston

Edit again: what are some lifts I should perform to help increase speed and agility? Obviously squats, and heavy leg excercises. I was planning on doing corns training routine for 6-8 wks and running sprints, then after that going back to a normal routine how does this sound? Corns routine looks like this if you've never seen it.
Monday

Deadlifts 1 max set of 20. - stiff legged
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20 - bent knee
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

Thanks

 

[Lord_Suston]

Cobin learn to lead with both feet because in football you will ne to run in both directions and move in the most efficient manner. Another thing is to remeber to really pump your arms, it will help as well. If you have access to a pool I might suggest water running to build up leg kicking speed. I would suggest a little Clean and jerk to get a nice explosive power out of the bottom position. To work on starting spedd try to work on shuttle runs and short dashes, like this

100m dash, rest, 20 yard dash, rest 20m shuttle run 4times, back and forth twice. Do this about four times and thern test your time in about 2 weeks. watch the result, but remember to stretch a lot after so you won't be tight and hinder full externsion on your stride...

 

[Cobin]

Thanks suston, I do have access to a pool so I will do that, I apreciate all the help.

 

[coolcolj]

I've been working on my speed recently as well

here are some pointers -

when you squat go ass to floor. You want to engage your hamstrings and glutes as well. Do some sets with a long 2-3 pause at the bottom - but stay tight

Do Romanian deadlifts - or slightly bent knee stiff legged deadlifts. Reverse hypers and glute ham raises are other exercises worth doing

Don't do high rep calf raises, and do em explosively. Make sure you exercise you tib muscles by doing toe raises and toe curls (hook toes under a barbell) - bullet proofs your shins from "shin splints"

don't just run in a straight line when doing sprints - do some slower runs with side steps off each foot every 2 steps, angled zig zag runs with 360 pivots to change direction, sideways and backward runs. In fact I tend to do all of them pre run with walks for recovery. AGility is a must on the football field

On that note do deep sideways lunges to work on lateral strength and explosion.

Do split squats and/or Peterson stepups to beef up your VMO to get your knees tracking properly before squatting.

Do clean pulls to the sternum from the hang and jump squats with a light weight (10-30 % of the !RM squat) to work on your rate of force developement - good for accleration power.

vertical jumps and standing long jumps should be figured in there as well.


tip of the ice berg. But first get your strnegth base and flexibility up!

 

[Cobin]

COOL SHIT

Thanks for all the info, could you elaborate on how to perform these excercises or point me to a website than can? I've searched and haven't found anything solid on how to perform most of them. What do you consider to many reps on the calf raises?


I am gonna put a soilid routine together and post it up later for critque, thanks everyone.