Resistance sprint drills guaranteed to increase your speed
One of the best ways for any athlete to boost his or her acceleration, top speed, and agility is to practice sprinting against resistance. This training technique has been around for decades but advances in equipment and gear make the methods of practicing sprint-resistance drills more widespread, safe, and even more fun.
Whether you are an athlete or a coach, you may want to add a variety of the following resistance-based sprint exercises to your workout. Here is what you need to know about sprinting against resistance as well as some ideas for different types of resistance sprinting.
The main reason to do these drills is to help athletes build functional power to generate faster accelerations and attain higher maximum speed. Resisted training helps athletes increase their speed-to-strength ratio which improves their ability to generate greater force during sprint starts, or during any quick accelerations while running.
It sounds complicated, but it’s a simple concept. The more power an athlete generates when pushing off against the ground, the faster they will propel themselves away from the ground. It’s the key to sprinting.
As with other forms of strength training, the best way to build muscle is to overload it by working it to fatigue and then allowing it to rest and rebuild.
That is typically done in the weight room and that works well. In fact, squats and deadlifts are ideal for building power. But weight room training doesn’t always build functional strength, and it doesn’t always translate to more speed on the field.
Building functional strength, power, and speed require that an athlete use the same muscles in the same movement patterns as during their sport. It is not always easy to find ways to overload the muscles while performing the movement used during a sport.
One of the best ways to accomplish this is to perform Wall Sprints with resistance tube bands, a drill that allows you to focus on your technique with each step.
Performing this exercise with the tube bands will increase leg strength and running power. The resistance bands increase muscle stimulation each time the knee is raised. The hamstrings, quads, hips, glutes, and core muscles are all targeted during this exercise.
The Wall Drills allow you to “sprint” without running, which helps you get used to the feel of the “power line” position, where your head, shoulders, hips, knees, and ankles all form a line that’s angled about 45 degrees from the ground. This position is the ideal form to propel yourself forward and allow your muscles to exert maximum power.
- Body Angle
Your head, shoulders, hips, knees, and ankles should always be aligned, with your body positioned at a 45-degree angle to the ground.
- High Knee Drive
Your thighs should be nearly perpendicular to your torso, allowing your hips to move through a full range of motion. If your knee drive is too low, you will have short and choppy strides that lack power.
- Shin Angle
Your forward shin should be at the same angle as your rear shin (approximately 45 degrees). If your shin is perpendicular to the ground, it will absorb your momentum and slow you down.
- Ankle Position
Keep your feet dorsiflexed (i.e., toes pointed toward your shins). This engages your Achilles tendon and calf muscles to help transfer energy from your powerful hips and thighs through your foot and into the ground.
Ensure all the major muscles are well warmed up before any speed and agility drills are performed.
Sources:
- https://youtu.be/7v-sNGf3bQg
- https://www.verywellfit.com/sprint-drills-against-resistance-3120827
- https://www.instantspeedtraining.com/increase-your-speed.html
- https://readloud.net/
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