How to get sprint speed faster ?

pudzey101

Hi first time posting here .

Just wondering is there any specific or best exercise to do if you want your sprint speed back up ? havnt played soccer in a good long time now and noticed iv lost my sprint speed by a couple of yards ( i havnt put up weight or anything , im fitter than ever)

what would be the best type of exercise , activity to do to get if back up ?

Some Kind of Wizard

Can't post a link as I have under 50 posts, but if you go onto letsrun.com there are some good threads on this. One in particular called 'Basic Speed, or, why am I so damn slow?'.....they recommend 200m strides. Something like a 200*4 session once a week to reconnect with your speed.

Aspiring

I've noticed a few things that have helped me in the past:
-Losing any excess fat
-Sprinting more

A lot of people find plyometrics to be effective, although I've never tried myself. Lifting weights will also make you much more powerful, squats work wonders.

Netwerk Errer

Some Kind of Wizard wrote: »

Can't post a link as I have under 50 posts, but if you go onto letsrun.com there are some good threads on this. One in particular called 'Basic Speed, or, why am I so damn slow?'.....they recommend 200m strides. Something like a 200*4 session once a week to reconnect with your speed.

Linked for you.

http://www.letsrun.com/forum/flat_read.php?thread=162612

pudzey101

cheers lads

Clearlier

I don't know enough about sprinting to give detailed advice but did want to point out that the letsrun thread is for distance runners looking to improve their basic speed. It's not at all directed towards a sprinter.

Mechanics, strength, very short distance training will all contribute but hopefully one of the sprinters will be along shortly to help. 400m training might well be ideal for football players.

thehamo

To build speed you need to build on explosive power as such. Different muscles are used for sprinting as are for long distance stuff, as well as the energy pathways. (anaerobic vs aerobic)

As such exercises should be based around building short bursts of explosive power to recruit type 2 muscle fibers.


Examples would be squat jumps, box squats with a fast (or explosive) concentric movement (i.e. on the way back up) Resisted training such as banded sprints/sled work, weightlifting such as cleans and snatches (id advise against these though if you dont know what you are doing theyre quite technical)
deadlifts kettlebell swings etc.

Work on the posterior chain, hamstring strength and glute max as these are important muscles to have in your arsenal as a sprinter. Just look at the arse on any 100m sprinter and it will tell you how important it is!

MAybe best bet is to meet up with trainer of some sort and get a program made up instead of doing a mish mash of random exercises.