Hello everyone! Today we are sharing questions that are of great concern to golfers, how to make yourself faster, I hope you enjoy it.
Speed is a magical weapon on football field, especially when you have both technique and speed, it will be a nightmare for your opponent.
In order to increase speed, you need to improve three aspects. The first is method of running. Posture, which will allow us to improve in shortest possible time.
Figure 1. Finding a Professional Coach
Correct running posture is a prerequisite for increasing speed. We can see comparison of these two poses in picture below. One is tight and other is smooth. A good running rhythm allows Bolt to gain more forward kinetic energy. .
Figure 2. Running posture comparison
At same time, when running at speed, swinging our arms significantly reduces speed, so first thing we do is train correct running posture, minimize loss of energy outward and concentrate force forward.
When running at high speed, we should try to keep our upper body straight, because leaning forward too much will cause our knees to drop, limit the movement of our calves, and reduce our running efficiency.
Figure 3. Body position comparison
Posture while running is very important for increasing speed. We can write down our running posture and ask others to correct it. We can also compare and analyze ourselves with Olympic sprinters. You only need to use slow motion feature on your mobile phone. to perform video recording may meet requirements. It is very easy to observe and analyze your own running methods, pay attention and improve, and then continue to improve.
Figure 4. Comparison with Olympic athletes
Two other aspects are related to learning. These two aspects complement each other and must follow certain teaching methods. On how to train to improve explosive strength, let's contract fast twitch muscle fibers faster. You need to practice two areas of exercise: strength and speed. There are many workouts for this, but they all follow a power-speed curve. So, before we start training, let's understand the dependence of this curve.
From curve itself, we can see inverse relationship between force and speed. This means that an increase in strength during exercise leads to a decrease in speed, and vice versa.
Figure 5. Force-Velocity Curve
It is clear from graph that when we train at maximum strength, speed is lowest, and when we train at maximum speed, strength is at its lowest. Well, after we know this, we need to understand that maximum strength training improves strength, not speed. The reverse is also true.
But strength and speed are basic elements to get faster, so we need to understand how to train properly to improve our speed on field, otherwise it will be difficult for us to make progress. Simply put, this includes two aspects. , strength interval exercises and speed-strength interval exercises, let's see how to practice them.
Speed strength exercises
The force we are talking about here refers to force with which we press down on ground. The more power we have, more energy we have to push off ground.
Drawing 6. The force of kicking ground
If we want to improve our strength, we must follow strength-speed curve, meaning closer our strength training is to limit, more beneficial it will be to improve our strength. This is a maximum strength workout.
Max Strength Training The purpose of strength training such as weightlifting, deadlift, back squat, bench press, front squat, etc. is to make us stronger.
Figure 7. Squats
While these strength workouts can make us hit ground harder, they can't make us faster and more explosive because all of these max strength workouts are slow workouts that basically train our strength and work our muscles. Does not help.
Figure 8. Deadlift and Bench Press
So, to be faster, we need to combine strength training with speed training. According to curve, we may need 75% strength training and 25% speed training. Workouts such as deadlift, barbell curl, and barbell curl can be trained using dynamic training methods.
Figure 9. Lifting barbell
This type of training is more in line with 75% strength because we are constantly training with weights that will make us stronger and stronger. If you do these exercises quickly and dynamically, you will be able to train your speed, so this is a good match for both. All aspects are very useful.
Figure 10. Dynamic strength exercises
Speed strength exercises
Let's take it one step further and move on to zone of speed and power. This zone is intended mainly for speed training, but also in combination with strength training.
In this interval, we need to train approximately 75% speed and 25% strength training.
Figure 11. Pushing sled
For example, box jumping, sled pushing, resistance running, and medicine ball throwing.
Figure 12 - solid ball
During these high-intensity workouts, we make exercises more difficult with a certain amount of resistance, like pulling an umbrella along while sprinting. It won't be as fast as we think, it's impossible to reach top speed because of resistance behind us, but these exercises are useful because this kind of training works on both sides at same time, making us faster.
Figure 13. Resistance work
The last thing to do is complete speed workout. Sprint training is a great way to improve your speed. Now we have to focus 100% on speed, running 50 yards and 100 yards so that our muscles are completely burned and become more explosive.
Figure 14. Sprint training
When we combine above workouts together, we become faster and faster. By combining above training methods with correct running method, we can become a fast soccer player. This is what makes you a fast player.
But many people are sure to say that I can't deadlift, can't do strength training, can't run, etc., but that's difference between success and failure, or difference between a pro and an amateur. There is a professional scientific method, even Olympic 100m runners often use it. If we don’t want to deadlift, if we don’t want to train with weights, we cannot understand how professional athletes train and why they are so fast.
Article: Road to Football
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June 29, 2023