We all know how fast Usain Bolt is running,he is the faster man on the planet.Today in sport the speed its so important whatever sport you practice(fotball,rugby,soccer,athletics) .Athletes want to improve their speed to be more performant and to obtain good results.The speed can be improved all you need to do is to follow a special training program.Today I will show some techniques that you can use to improve your speed.But you have to understant if dont have a good genetic you can not be a real champion no matter how much you train.No looks the few strategies that you can use.
1 Hip extension
With a tub wich is attach to a hight stationary object,stand in front and atach the free end to your ankle.The leg should be raised thigh slightly parallel.To begin straighten your leg and pull down until your foot touch the ground beside your other leg.Repeat this action for 10 repetition.
2 Perform lunges
This king of exercices is good for large muscles groups especial for quads and hamstrings.After a short warm up of 10-15 minutes of walking select to 10 to 15 lbds barbells.In this faze you have to choose barbells that you can lift.After you choose barbells hold on in each hands and do lunges,step the right foot forward then shift your weight until the right foot is directly above the ankle,step back and repeat to the left.Don t forget use only 12 to 15 repetition for three sets.
3 Sprint
Run the distance of 100 metres from the star position acceleate gradually to reach a full speed at about 60 metres and sprint all out to the lates 40 metres.Slow down dradually and repeat again
4 Foot and Leg action
In the sprint position the you must to land your foot or acros the metatarshal arch.The foot should be directly under the hip the place where all your force is stored and drive back until your leg is stright behind the body these maximising the stride lenght
