Faster running starts begin with strong hip extensor muscles, mainly your glutes and hamstrings. They help power the running motion with a strong pushing force caused when the thigh is extended behind the hip. The knee extends and the ankle plantar-flexes. It is a pushing motion because the force created by the leg on the […]
The best way to increase your running stride and turnover rate is to develop strong hip flexor muscles. These are powerful and long muscles in the front side of your pelvic region. The main function is to flex the thigh up on the pelvis seen in Figure 1. They are capable of generating enormous thrust […]
If you are looking to sprint faster and increase your turnover rate, then you will need to start exercising your hip extensors to push and pull you forward during the running motion. Your thigh’s position in relation to the hip joint determines if these muscles push or pull. If the thigh is in back, behind […]
Isometric training is a form of exercise where your muscles don’t move while contracting. It is not a very popular training method for most athletes these days, such as those that require concentric contractions (shortening of the muscles under tension; think biceps curl) and eccentric contractions (lengthening of the muscles under tension; think quadriceps during […]
To get faster running speed, start using resistance bands with an isometric training strategy. Attaching the resistance band. A lot of the exercises that people use resistance bands for require you to attach your bands around an immovable object such as a pole. See Figure 1 below. Figure 1. When it is time for you […]
If you are looking for a surefire way to increase your running speed immediately then look no further than the muscles involved in the running motion that pull you forward instead of push you forward. If you haven’t read through the material on the running motion, then now would be a good time to get […]
Increasing your sprinting speed, running stride and turnover rate often times comes down to how well your hip flexors are developed. These muscles are mainly located in the pelvic region of the body. Their main function is to flex the thigh up on the pelvis seen in our image below. HIP FLEXOR MUSCLES. A.K.A. THIGH […]
HIP EXTENSOR MUSCLES: GLUTES AND HAMS If you’re an athlete who is always slow to react to the ball or get into good defensive position, then you are probably lacking the necessary strength in your hip extensor muscles for a quick first step. The Hip Extensor muscles are located in the buttocks region of the […]
HIP ABDUCTORS If you are an athlete with slow feet and have trouble getting into dominant athletic position, then weak hip abductors just might be the problem. The hip abductor muscles are located in the buttocks region of the body and lateral hip. There are four primary muscles in this region and their names are […]
Resistance Bands The resistance band is an excellent athletic training tool that, when used properly, can significantly enhance your training experience and accelerate your performance, literally, to new heights. See Figure 1. Figure 1. The resistance band, or, exercise band, tied in a loop ready for workout. Accelerating your performance and increasing your athletic speed […]
Dear Athlete, I have a feeling that you are here because not only do you want to run a faster 40 yard dash, you may be in a position where you absolutely need to. You might be in a place right now, at this very moment, where something as little as 0.1-0.3 seconds off your […]
HIP ADDUCTOR MUSCLES If you are looking to get faster and improve your lateral speed and quickness, then look no further than your hip adductor muscles. The Hip Adductors are located on the inside of your thigh. There are five of them and their names are the Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus and […]
Playing defense in any sport requires you to react quickly to your opponent’s moves and change your direction instantly to keep up. The faster your reaction time is to them, the faster you can close in and make a play. Therefore, to improve your athletic quickness, especially on defense, there are two highly overlooked muscle […]
One of the more popular types of resistance training aids is what is known as the resistance band or exercise band. Figure 1. The resistance or exercise band. This is an outstanding product that has a very unique physical property known as a variable elastic potential. This means that the more you stretch the band the more […]
The resistance band workout, when done the way we teach it, will isolate and condition your muscles so that they will react with speed and quickness. The resistance bands have a very unique physical property known as ‘variable elastic potential’. This means that the more you stretch the band the more resistance that is applied. […]
