The speed exercises They help to develop the body’s explosive response capacity, that is, to promote promptness in movement. Speed is therefore defined as a physical ability to perform a motor action in the shortest possible time. Among the factors that affect speed, the reaction speed, the ability to accelerate, the speed of action and the resistance stand out. Some factors that can be worked on and optimized with training and speed exercises that improve general performance.
Speed is a common goal for many athletes, especially professional runners. A purpose to which the interest in the development of agility, coordination and muscle power. Some characteristics that require an exercise routine accompanied by a brief warm-up to avoid injuries.
Jump rope
This exercise allows you to gain in stability, strength and speed in the legs, in addition to enhancing the cardiorespiratory system. A very complete exercise that we can start with soft jumps and short periods to increase the speed and longer periods. With practice we will gain strength and speed, advising ourselves to do about 5 or 10 minutes of rope to start the series of exercises.
Go up the stairs fast
This is a typical exercise to gain in endurance and speed Since climbing stairs with speed means using your own weight as resistance to enhance the strength, speed and resistance of the legs. After the ascent, a rapid descent will help us gain agility, paying special attention not to punish the knees when descending.
Changes of pace in the race
This exercise consists of what is called speed up and hold, that is, start running slowly for a few minutes to warm up, then increase your speed and maintain that speed for about 15 or 20 strides and reduce the pace to a minimum until you finish walking as a rest. It is advisable to do this routine two or three times, gradually increasing the number of strides.
ABS
The strengthening the abs it is ideal for developing speed and endurance in running or any other sport. Among the ideal exercises to work this area, in addition to those for the pelvis and the back, the following stand out:
Irons on hands
Specialists have pointed out planks as one of the best exercises to strengthen the core. There is a wide variety of abdominal planks, from the most classic to those that require more resistance and capacity.
The iron on hands It is the simplest, since we have several support points. We lie on our stomachs, leaning on our hands and on the toes of our shoes. The back has to be straight, keeping the abdomen and buttocks firm to fix the posture. From there we go down to the ground bending our elbows, we hold for about 20 seconds and we go back up. It is advisable to do 3 sets of 30 repetitions.
Burpee
This is also a very complete exercise. It begins standing up and we go down doing a squat until we rest our hands on the ground. Once we have touched the ground, we jump on both feet back to place ourselves in a horizontal position and do a push-up and when going up and back to the initial horizontal position, we jump forward and stand up to finish jumping up. high.
This exercise is ideal because it works all the muscles of the body, increasing anaerobic capacity, pulmonary and cardiovascular resistance, and exercising coordination. Some benefits that also favor the development of speed and power.
Squats
This is another very effective exercise to acquire speed and power. To do squats we start standing up, we keep our back straight and we extend our arms to lower our torso, bending our knees to a sitting position, hold on for a moment and get back on our feet. This movement must be repeated every time it is held, stopping when we feel fatigued.
Zig-zag race
There are different types of race, from the relay race to this zig-zag race, that will help us develop agility, reflexes and speed. This exercise requires placing a series of obstacles and creating a course. The objective is to make the race on this track without knocking down any of the obstacles and increasing the speed with each attempt.
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