Sprint speed is not a product of the movement of "magic". Instead, it is the result of a well-practiced strength training target Muscles are responsible for acceleration, mechanical, and production force.

As the trainer, I trained everyone from the beginner of the Olympians. And I support five basic strategic strategies to help the athlete blocked fast and no injury. These goals strategy The most important muscle groupAnd the movement that is strengthened, gesture, and controlled under the world's real world conditions.

In this, you will learn that muscle has the most influential influence, and how to train to speed, high efficiency, and resilience.

The muscles that must be strengthened to strengthen sprint speed?

• Quadriceps: During acceleration time (10-30 meters first), effective knee extension helps to make the horizontal forces that make you progress. Strong quads contributed to a long-difficult long length, better contact, and improve stability together.
• Hamstrings: Have Walking stick (Femoris biceps, semisendinosus, semisendinosus, and semimbraneosus)
• Mask: The Guteus Maximus is the main hip is the main hip extending, driving the efficiency that makes you progress during acceleration and over the top.
• About Village Flexors: Hip Flexibility (mainly a man and anus) lift the legs after each pushment. They control frequency of stride and contribute to the ride knee and accelerate knee.
• calves and feet intrinsics: calves (gastrocnemiumius and soleus) and foot muscles control the road contacts, solid, and forced to translate during pushing.
• Main and Postural Muscle : The core muscles make the spine and spine when shrinking. Important muscle includes sea holes, obliques, spinae markers, and referrals abdominis.
• Muscles of the upper body: Size, pecs, and deltoids contribute to the swinging, which is important for rhythm and resistance during sprinting.

The muscular group covered here is The engine of speed. Train them with a specific determination, Sprint-Sprint, and you will see the measurement of acceleration, maximum speed, and resilience.

1. Trained with a screen stand

Traditional traditional movements such as disturbing and death is necessary for general strength. However, sprinting is a Modeling movement Forms, and Training in A Standerious positions make better demand Place the body while sprinting.

Best exercises to include:

• Squat Share Bulgarian
• lunges walking
• One leg
• Cossack Squat

2. Create your hamstrings

The hamstrings play an important role in Knee growth and stretchingEspecially specifically during the term of the string of the term of sprinting. Prevention and practice both depends on the strength of hamstringEspecially eccentric strength.

Best exercises to include:

• Nordic Hamstring Curls (Eccentric Focus)
• Romania
• Good morning
• Sleep or stand

Understanding Research: Unintended exercises are shown to reduce the rate of varicose veins 51% in elite level athletesAccording to a systematic review that is published in The UK magazine of sports (Van Dyk et al., 2019).

.. Add Plyometric training for power

plyometric Exercise helps develop ExplosionRate of the development of strengthAnd neuroromuscular coordination. The characteristics translates directly at a fast and mechanical contact stride.

Includes the following exercise in your weekly plan:

• Depth (both legs and legs)
• Jump
• Tie
• High sprouts or jumps
• Jumping boxes that are too progressive

Standing athletes with a general force and control Transfer that power to sprint efficiency faster.

Coach's advice: The Plyometric volume is gradually progress. Two focused sections on the week is enough for adaptation without elimination.

4. Construct foot and feet

Your feet are The end of the application of force enters the ground. Weak feet or soft and calves limit both energy and stability of stride. Strong feet and lower legs Improve the activation, QuickAnd injury resistance.

Try these exercises:

• A single leg of a bullet child (full range, slow at pace)
• Toe Rises (Dorsiflexion Practice)
• Short Exercise (For Control Arch)
• Balance piercing in unstable areas

Foot movements and supplements Hardness in the ankle jointImprove the desired returns for fast sprints.

.. strengthen and consistent with your gesture

Speed is not just creating from the ground-Your upper body ride a rhythm, consistency, and resistance During spinning. Weakness in positive control or negligence can lead to compensating your progress.

Focus on the exercise with these positions:

• Weight plateks
• Pull up or Puldowns LAT
• Overhead newspaper (Supine or Stand)
• SURMANS LYING
• Push

These exercises develop Thorocic extension, scapular control, and lumbolvic stabilityWhich is all contributed to the intentional position.

Coach's advice: The tight torso, named with active arms reducing the power leak and improve progressive coordination.

Workports-Spec prescides to supplement these movements

While being strong in major muscle groups are essential, Sprint Care is subject to active mode, and equation. The following exercises are designed to the gap bridge between Muscle development and specific neuroromuscular output.

No Sprint update plan is complete without Actual water drilling. These combinations with your workforce:

1. Exercise Sprint-springing acceleration

Purpose: Update forces and mechanical appliances stride over 10-20 meters first.

2. Velocity & Sprint Max Day

Purpose: High speed enhancement, frequency frequency, and productivity production.

3. Plyometric energy development meeting

Purpose: Improve the short-circuit of short circuit, rear-back speed, and development rate (RFD).

4. Trade Conditional Cycle (for field athletes)

Purpose: Keep the speed underweath, enhance mechanisms in submaximal speed.

Program writing instructions

• Sprint before the lift When maximum speed yield is a goal.
• Perform 2 Techniques and 2 technique per week For the best results.
• Broken Mobile work (Especially for hips, ankles, and hammers) to keep the level of Sprint movement.
• Use Analytical Video or Trainer For a form of form and mechanical.

Last thoughts

Fast sprinting is not about to do a special exercise - it's about Smart and steady training. By combining strength, training, training, plymetrics, feet and the upper part exercises, you will build Focus system for speed development.

Combine these strategies with a regular water drill and have a good recovery habit, and you will travel.

Ether

1. Lockie, RG, et al. (2020). "Relationships between a single measures and Sprint Affster In Accele in a colleagueman." Journal of forces forces and research conditions34 (5), 1203-1211.
2. Van Dyk, N., et al. (2019). "Including an infinite exercise of protecting injury projects: systems systematic and meta." Journal of British sports53 (21), 1362-1370.