Category Archives: Exercises for Speed

Exercise to Build Hip Thrust to run Faster


Along with building very important ‘Hip Thrust’, the kettlebell swing is a very simple exercise that simultaneously torches fat, builds strength, and improves cardiovascular fitness.

Key Points of the Kettlebell Swing:

  • Use your hips to drive the kettlebell, not your arms
  • Maintain a tight core
  • Drive your weight on your heels
  • Keep your chest up – don’t let the kettlebell pull your shoulders down
  • The swing finishes with your hips fully extended and kettlebell overhead (over your heels)

The Kettlebell swing is one of many exercises that will help any Athlete achieve greater sprinting speed. Any exercise that stimulates the hips will be very beneficial to any athletic movement – running, throwing, kicking, punching, grabbing etc. This exercise carries over to all Sports

The video below is a good example on how to do a kettlebell swing.

Arm Action to Run Faster

To run faster – believe it or not – the arms play a significant role in sprinting and speed development.

We cannot disregard proper arm mechanics within your speed-training program; your potential will be limited. Speed comes when the whole body is in sync, and the arms dictate that faster like carl lewis and usain bolt

The role of the arms is to stabilize the torso so that power can continue to be efficiently transferred through the hips. It is this ability to transfer power effectively through the center of mass that not only improves rate of acceleration, but also facilitates reaching maximum velocity, maintaining those top speeds and reducing the rate of deceleration in a full speed race.

The arms both directly and indirectly influence the ability to run fast.

Specifics of arm movement:

When running fast, it’s very important to keep your hands relaxed. Think about holding a potato chip in each hand. No matter how hard you run, no matter how tired you get, you can’t clench your hands so that the potato chip breaks. This is a reminder about how loose your hands should be at all times when sprinting`. When you clench your fists tightly, that tightness spreads through your forearms, biceps, shoulders, neck and face. Once you tighten up and lose range of motion in your arms, it reduces stride length, therefore decreasing your speed.

It is important to get a full range of power with the arms. Speed is a product of stride length and stride frequency. Stride length and frequency are determined, in part, by the motion of the arms.

Sprinting Mechanics to Run Faster

proper sprinting form to run faster

property of NY Times

A number of people believe that in order to run fast, you simply have to go full-scale and move you arms legs as fast as you can. This is the most incorrect way to run fast. In order to run faster times and destroy the competition you need to have the correct training and proper sprinting motion.

In relation to sprinting techniques you should aim on relaxation, your arm swing and your leg action. In order to run fast times you have to realize that you need to be relaxed. This means you should not be moving in jerky motions. Your movements should be very smooth and streamlined and straight.

Arm Movement: your arm swing should drive backward with your hands coming up to your cheek and then past your pockets on the bottom swing. It should be very fluid and smooth. Your legs should also move quickly and smoothly. When it comes to your leg mechanics everything should be up and down.

Leg Movement: As you leg comes up you should have your ankle step over the opposite knee. When your knee reaches its highest position make sure you get that feet back down on the ground quickly. The feeling you should feel in your leg action should be almost like a marching motion.

In addition, some runners think in order to increase your stride length you should extend your lower leg. This will only result in injuries, so all you need to do is to focus on the up-and-down motion of your legs and everything else will fall into place.

These are the basics of sprinting mechanics to help you run faster.

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