Hey, I was wondering how I can increase my running speed and get a faster first step. Anyone out there know any drills or anything that might help?
Well i dont know any specific drills but do lots of running if u can also. Do sucides all the time they help alot. Sometimes speed comes with age so keep working but if u dont get a lot faster keep going.
Really it's two different things. To get faster you should do some good speed interval training. Example warm-up with a 10 min jog, then do 4x100 yard pick-ups to get the legs loose and turning over. Then do some hard efforts of 1x400, 2x300, 3x200, 4x100, with maybe 20-45 seconds rest in between, cool down and stretch.
For quickness, get on those ropes and chop your feet through the course for several good sets. Work on the shuttle run, which is where you start on one yardline, sprint 5 yards to the right, 10 yards to the left, then back across the original line...as fast as you can.
Incorporate weight training, focus on lounges to amp up those muscles, and powercleans to build explosiveness off the line.
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