ENGHow to run faster? How can you increase your running speed?
What training can improve speed?
When it comes to speed training, most trainers rely solely on gym facilities. That makes sense to some extent since one of the goals of such training is to build leg strength, meaning that gym equipment is supposed to meet the goals set (e.g., some speed and endurance training exercises can be performed on a treadmill or stationary bicycle).
However, speed and coordination are not only about the legs but also about improving reaction time, being able to perform
exercises at top speed, changing direction, building endurance, and making quick decisions.
Although athletic training is different for each sport, most speed training exercises are versatile and applicable for athletes of different sports. It is a big advantage considering that in a professional sport, speed training exercises are performed on a daily basis regardless of the training plan for a particular
day.
It is important to understand the impact of each exercise on your body. Once the functionality of the exercises is clear, you will be able to design a speed training workout based on your sport. Some speed and endurance exercises performed in the wrong way might be ineffective or even dangerous. Always pay attention to technique - that is what distinguishes an average athlete from an outstanding one.
During the first sets, when you are just learning the technique, the execution speed of the exercise is not important. When performing a speed training set, posture and body position are vital, since only a proper technique can improve your athletic performance. For example, to achieve the highest acceleration, the athlete should not keep his back too straight, otherwise, the shin will stay in a vertical position.
Such starting position prevents the athlete from developing maximal speed due to vertical "recoil", while the acceleration is achieved by the forward lean. Another way to improve speed, agility and coordination is to develop repeated sprint ability.
This is an ability of an athlete to recover and maintain maximal effort during sprints of different difficulty levels and durations. In professional sports clubs, this ability is tested regularly and is an important factor in tracking an athlete's fitness and progress. Unless you are working out with a personal trainer or a partner, you will have to do it by yourself.
Keep it simple to start with, gradually moving on to more challenging exercises involving more changes of direction, different forms of weight training, and frequent sets with acceleration and deceleration.
Speed training exercises can be divided into two categories: ‘fixed’ (you know in advance how to perform the exercise) and ‘reactive’ (the performance of the exercise may change as it progresses, meaning that the athlete has to respond to external factors).
Reactive exercises are in a way similar to coordination training. A workout should include both types of exercises; however, reactive exercises are becoming increasingly popular with fitness instructors at major sports clubs.
What are the types of speed training
‘Fixed’ exercises are aimed at mastering the core technique. An athlete is aware beforehand of what he/she is expected to do. In simple terms, it is a reaction to a ball being thrown or the trainer or training partner's call and so on.
Can I exercise barefoot?
If you train barefoot, there is a risk of injury. However, there are exercises which can be performed barefoot. For example, during a warm-up or as an extra workout. To improve your sense of balance, strengthen ankle muscles and reduce foot-to-ground contact, do jumping exercises. Use slant board to stretch the feet (achilles, calf)
Reaction time exercises
Reaction time exercises contain the element of ambiguity that lack in "fixed" exercises. In any sport, it is the athlete's responsibility to react as quickly as possible to changes in external and unforeseen factors. It is noteworthy that reaction time exercises also develop cognitive functions.
What is the difference between speed, coordination, and reaction time training?
While many people think that speed and agility are the same thing, in fact, it is two different concepts. Speed is the ability to move in one direction (usually running speed exercises),
while agility is the ability to react and adapt in a dynamic way.
How can I improve my speed and coordination?
If you are an athlete with no ambitions to become a pro, some basic speed and coordination exercises will work for you. There is no need to go to the gym or buy any special equipment for performing these exercises. If you want to stay in shape, try them out two or three times a week.
Remember to vary different sets of these exercises as they are complementary. Speed exercises will benefit coordination and coordination exercises will benefit your speed.
What exercises improve speed?
Speed exercises are divided into: change of direction exercises, acceleration exercises and highest speed exercises. These three types of exercises should be repeated monthly during the workout.
One type of exercise does not preclude the other two. In order to achieve the best results, all three sets of exercises should be employed since their aim is to meet different sports objectives.
Athletes start with a change of direction program, followed by acceleration and then maximum speed training. Change of direction exercises include lateral movements, quick changes of direction, braking, etc. Acceleration exercises include sprints, jogging- sprint, walking-sprint, etc.
How to do sprints?
To improve your top speed skill, use sprints:
- Try running 20-30 metres at your fastest speed
Make sure your arms move freely and smoothly during the exercise. Try to keep your arms closer to your body; make sure your steps are short and smooth, and that your knees are lifted to shoulder level
- Keep your head relaxed and in a comfortable position
At the end of the sprint, return slowly to the starting line
2-4 times
Speed cross-country. In football, the ability to accelerate to full speed is crucial. In fact, this ability is often much more valuable than increasing maximal speed. In order to acquire
this skill, one should practice speeding up and slowing down.
Try the following exercise:
- Do an easy 10-metre run
- Run the same distance at high speed
- Same distance - easy run
- Same distance - highest speed
- Slow down and run 5 metres
- When switched to walking, return to the starting point
Ladder training will improve your running speed, leg agility, enhance balance and coordination:
- This horizontal equipment implies stomping your legs while running.
- To improve your running speed, it is better to use a stopwatch, each time trying to set a personal record.
- This device is available in many sports accessory shops.
What is interval training method?
To improve your performance in football, develop an explosive run habit together with other movements.
- Do the 30-minute interval workout.
- Alternate jogging for 5-10 minutes with more intensive training in a shorter time (sprints, uphill run, speed ladder, etc.).
The three phases of speed
If you want to take speed training seriously, it is important to divide it into three phases:
- acceleration training
- speed training
- maximum velocity training
In other words, a 60-meter run at top speed is only a small part of what you have to do in speed training.
The 5-to-1 approach
In order to achieve the result, speed training must be performed in the right way:
- Record the time you run the distance (e.g. 60 or 100 metres);
- Multiply the result by 5 and you will get the minimum rest time between the runs.
Speed training example:
An example of speed training:
- You did a 100-metre run (sprint) in 12 seconds.
- Multiply 12 seconds by 5 and you will have 60 seconds (a minute). It takes at least one minute before you can start your next run.
What if the intervals between runs are too short?
In this case, speed training will no longer be effective as you are no longer training speed, but rather speed endurance.
Speed training using a ball
Speed training without a ball is essential. However, if you are a futsal or football player, it is not enough. You should be able to move fast with and without the ball.
Speed training for the futsal player (with the ball)
High efficiency of ball training is achieved not only by doping the ball in exercises but by learning how to move fast with the ball in general, at least slowly. For this reason, it is important that the futsal player is constantly improving the skill of dribbling the ball.
Every player must take a complex approach to speed training. It's not enough just to run fast!
For more details on speed training follow the link – https://youtu.be/Y7hxIHBvtXY
For speed training set (for futsal players) click here – https://www.futsalicodvd.com/futsal-tactics-and-coaching/item/futsal-tranining-sessions/speed-without-a-ball---printready-session-04/
Click here for speed training sessions for the futsal player - https://www.futsalicodvd.com/futsal-tactics-and-coaching/category/futsal-tranining-sessions/
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