Exercises which do not force the muscles to change their length, is known as Isometric exercises. These types of exercises helps you get faster, for sprints and other kinds of races.
Isometric training (strength and speed) is also known as Static strength training, because its nature instructs the exerciser to hold a certain weight, without the movement of joints.
You are also advised not to try these exercises,if you have heart problems (which must have been mentioned by your instructor); this is because, isometric exercises exert much pressure on our hearts, making us breathe heavy and often.
Wall Squats/Isometric Squats Speed Training Exercises
The process of increasing the speed of running/sprinting definitely has to start with the legs; after all, these are the muscles that will be speeding us forward. Wall squats or Isometric squats help us work on the strength of the quadriceps and hamstrings.To do this, stand with your back against a wall.
You feet should be shoulder width apart and pointing outwards.Now, as normal squats, slide down (with your back touching the wall and the heels never leaving the floor) to the point where your thighs are parallel to the floor, and your knees perpendicular to the same. Hold the position for 20-30 seconds, and then return to original state. Repeat for 3-5 times (at first).
Calf Raise Speed Training Exercises
Our leg’s calf muscles are one of the most used and important muscles in our legs. Watch, when a sprinter runs, his/her calf muscles are the ones which stands out.
You may work on the calf muscles on a daily basis; when climbing the stairs, instead of using the whole under-feet, use only the toes (and the front part) of your feet.
Or you may do the calf raise. Stand on one foot,and latch the other one on the first one’s back. With this done, raise the first leg (the heels) with the help the toes. You will feel the stretch in your calves. Repeat for 5-10 times, holding each time for 10-12 seconds.
Leg Raise Speed Training Exercises
Leg raise works on the mid section of the body, which should be strong if you want to support your body, while sprinting, for a long time.
Lie down, flat on your back, with your legs shoulder width apart and your palms facing down, beside you. Keeping the legs straight (the back and the hands, against the floor), lift your legs up. While bringing up your legs, remember to exhale.
When your legs are a few inches above the floor, pause for 30-40 seconds (at first) and then lower the legs. Remember to breathe, while performing this exercise, and repeat it 2-3 times.
Lunges Speed Training Exercises
We would suggest you to take the help of dumbbells for this one. Hold the dumbbells in your hands; now bring the hands and rest the dumbbells on your shoulders.
Take a big step forward, and lower your body, until the thigh (of the extended leg) is parallel with the floor, and the other one almost kissing the same. Hold the position for 10-20 seconds and then rise up.
Repeat the same with the other leg, and repeat for as many times you want. All these exercises will exert great pressure on your buttocks, thighs, knees, the lower abdomen and the legs. Take rest every alternate day, to rest the muscles.
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