We are all guilty at one time or another of going on to YouTube and binge watching videos like "the fastest footballer alive" or "quickest winger in the world". There is just something about watching these super humans reach ridiculous speed on their own two feet. However, much of their pace is a matter of technique.
Fast twitch muscles can of thing can give you a genetic helping hand but with physical fitness also playing a large part there's a lot you can do to help yourself. With that in mind we have compiled your complete guide as to how you can get the most out of your sprint.
How to run faster -
1. Toes up, knees high
You would be amazed just how much of a difference this makes. When watching those fastest humans on earth videos, you will notice that they all run on the balls of their feet with their heels never touching the ground. This is because when running, their toes are always pointed flat and never dropping. This in turn means that when their foot plants on the ground, the balls of your feet act as a springboard driving them forward. Keeping your knees high means that you can achieve a full leg extension once you drive off this leg.
2. Arms move from hip to chin
Never underestimate just how much of a difference it makes to have proper arm movement when you run. Running with your arms by your side or flailing about do nothing but slow you down. Keeping your arms tight to you side and moving in a hip to chin motion can really help your speed.
3. Squats, squats and more squats
The positive effects of squatting in the gym cannot be understated. Not only does it build strength in your legs, and by doing so make you faster, it helps out your entire body. It works out your back and abs, improves your balance and burns fat all at the same time. Yes, your first couple of times doing squats will be painful but don't let the leg day horror stories scare you. Squats are critical to improving your speed and general performance as an athlete.
4. Proper pre match stretching is vital
When stretching before a match, many of us are all used to our manager or captain slowly counting down from 10 as you hold a stretch, shaking it out and then switching to the other side. Holding any stretch, especially in your legs, for any longer then 2/3 seconds is a bad idea before a match as it has a vast impact on your performance.
When you stretch a muscle, the capillaries within them loose blood circulation thus depriving the muscle itself of blood and oxygen. Short stretches on match day allow the muscles to loosen without damaging the capacities of the capillaries greatly.
