10 Ways to Run Faster
1) No short cuts.
If you’re lazy and not prepared for some hard work you will never reach your potential i.e. when it comes to any sport where being fast makes you better.
2) Technique
Correct technique will significantly increase power output and as it is more efficient will actually help speed endurance qualities. YES fitness performance will improve when technique improves. Technique is important not only when sprinting, and performing various drills, but also when strength training and power training, for both performance and injury prevention reasons.
3) Flexibility
Good suppleness will increase range of movement, reduce injuries, and prolong a sporting career. How will I improve this? By stretching- static to increase ROM, and relieve tightness’s, dynamic before training and matches. A good masseur will ease out tightness and knots thus increase ROM and flexibility. Ed Moses said regular massage extended his career by at least 2 years.
4) Strength Training
Some strength in the relevant muscles will help power output as well as helping reduce muscle tears and recover faster when they do happen. Squats and high intensity core exercises are best in my opinion. Although Olympic lifts usually produce a higher rate of force production, so there is definitely a place for them. I like the power clean and power snatch.
5) Power Training
This training is more specific to speed than pure strength training, but a good strength and conditioning background will help here. This may include: Complex weight training, low volume plyometrics, hill sprints, short explosive resistance work, e.g. 20m sprints pulling a tyre.
6) Drills
Both sprinting drills and agility drills are crucial here for any sportsperson wishing to be the best.
i) Sprint drills develop sprinting technique and stimulate fast twitch fibres, when dome correctly.
ii) Agility drills improve reaction time, acceleration, deceleration and change of direction.
7) Acceleration work
Low Volume, High recovery sprints, up to 30m.
Maximum Velocity training
This is performed best with a gradual build up to top speed and trying to maintain top speed for 30m. If we go longer we will gradually see deceleration, hence we are not developing top speed. Christiano Ronaldo has great acceleration, but his top speed is limited but ROM and technique, practicing all of the above and thus developing his top speed, would see the most complete football player ever.
9) Fitness Work
This makes the list because a fit player will be able to execute this newly developed speed for longer periods throughout the match. This can be more impressive towards the end of a game when other players are slowing down and it looks like you are going even faster, when in fact you are actually just maintain your speed for longer.
10) No More Pies
No surprise to see nutrition make the mckeefitness list. Some of the reasons for a healthy diet include: better immune system, quicker and fuller recoveries from training sessions, and a higher power to weight ratio (providing the player loses fat and not strength of course!)