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Speed Training | Sprint Speed | Run Faster


***Before training your dog for speed keep in mind, unlike other conditioning exercises, speed can only be improved with speed. But, training for speed can lead to injury if your dog has not been properly conditioned prior to a speed building program. If you have not read Part 1: Power & Part 2: Athleticism please do so first. Speed training must be done with the utmost care or you are sure to suffer a setback. Do not try to copy what you see in the images of this post without consulting a canine conditioning professional first***




Speed Training | Sprint Speed | Run Faster



Reaction: Often called Reaction Time, this is how fast your dog can respond to a command (sound) or object. It is the precursor for Acceleration and Directional Training (See Below), and one of the most overlooked aspects of Speed Training in canine conditioning. Your dog must first mentally register the stimulus to move, before they can move their body in any direction. The faster a K9 Athlete responds, the greater the chance for victory. The most significant factor in Reaction Training is unpredictability. The second factor is speed of travel.


But how do you improve the top speed of your dog? First, we must continue to train our dogs by incorporating the first two principles of a functional conditioning program, Part 1: Power and Part 2: Athleticism. Second, remember, functional conditioning is about actively stressing the muscles in the manner in which they are intended to be used. With Acceleration training resistance is applied in the beginning, the opposite is true for Sprint training. To improve, and or strengthen muscles to increase top speed, you have to stress the muscles at the point when your dog is running their fastest.


Having competed nationally in track since I was nine (and been a Californiastate finalist in high school and junior college), I know a little bit aboutwhat it takes to be fast and transfer that into football speed.


This is the most simple, but best advice I've ever received on how to increasemy speed. It came from Hall of Fame defensive back Rod Woodson when I had thegood fortune of asking his advice on the 40yd dash and professional combines.


Run your 40- and 20yd bursts. Hit the hills, bleachers, and stadiums. Get onthe power sled or the speed training parachute. When training for speed andpower, work hard, be consistent, and you will get faster.


First is your stride. Your ability to cover ground depends upon two things:how fast your stride is (your stride rate), and how long your stride is(your stride length). Optimizing your stride rate and length are veryimportant if you want to increase your speed.


The average contact phase for elite sprinters is 0.1-0.2 seconds. Your goal,through power and sprint training, is to develop this high impulse anddecrease the time of your contact phase toward the lower end of that timescale.


Speed and Strength go hand in hand; you cannot befast without being strong. Strengthening the prime movers of sprinting willincrease your speed by increasing the force by which you pull yourself througheach stride.


Flexibility. Developing your body's static and dynamic range of motion, is a keycomponent in developing speed. If your range of motion (i.e. your stridelength) is limited, your speed will be limited also.


Sprintingtechnique and mechanicswill make sure all of your movement is used for locking up receivers,intercepting balls, taking them to the house, or blowing ball-carriers up.In other words, for speed, so that its not wasted with bad technique.


Drillsfor Speed Training Drills you can use in your speedworkouts. These are "no fluff" speed training drills, that, when performedconsistently, will drastically improve your 40yd dash time and have youblazing across the field.


SpeedTraining WorkoutsAs a Great Cornerback you have to be fast. DB technique is important, butwithout speed, all the technique in the world won't keep you from gettingscorched by lightning fast receivers. Here's where you put everything into aprogressive, periodized speed training program and make sure this doesn'thappen.


You will need strength to carry your own weight and move against resistance. But, one you have enough strength then any additional gains in speed will depend largely upon how fast your muscles will contract. The speed and quickness of your muscles is accomplished by conditioning your fast twitch muscle fibers.


This training program shows you exactly how to condition the correct muscles and the specific fast twitch muscle fibers that are critical to explosive starts, improved running speed, quickness and agility.


Whether your sport is football, soccer, basketball, baseball, lacrosse, tennis or track & field or any other sport that requires speed and agility training, you will be using the same principles acknowledged by top athletes to increase running speed, quickness and power, without the high cost of expensive equipment.


This exercise training program, utilizing the dynamic properties of resistance bands, will show you how to train your muscles for speed and quickness in just 14 days, 15 minutes a day, simply, safely and effectively at your convenience, practically any where and any time without having to use weights or any special equipment.


Just follow the training program detailed in the 30 page Training Manual, using the supplied specially selected resistance bands and you will significantly improve your running speed. We guarantee results in 14 days or your money back. No questions asked.


This new revolutionary running speed training program, allows anyone, of any age, background or level of experience, to absolutely increase their running speed, and perform with improved agility and explosive quickness. Coaches will be amazed, competitors will be awed, they will want to know your secret.


For example, it has been shown that a sprinters top speed is not only determined by how much thrust he can generate when pushing off, but also by how fast he can flex his thigh upward and extend his leg forward out in front of him.


You can see that this is not a matter of strength, since the thigh and leg are airborne and free of your own body weight, but rather of speed and quickness. The hip flexor muscles, therefore, are considered to be one the primary muscle groups involved in running (and they are the dominant muscles for speed after the first few yards).


Even if you are currently in mid-season you will start seeing results in your speed within days. You could be the one who makes the big difference in your next event! (Continued Below)


Some large and important muscles are under-trained at every level, even at the professional level. This program targets, strengthens and quickens those muscles in new and different ways so the muscle fibers and the nervous system become more completely conditioned for speed, perhaps for the first time.


We have tried many different approaches to speed training for my sons. Having played college football myself, I realize the importance of speed and quickness and that it separates the stars from the average players.


We have tried Nike Sparq, parachutes, pulling weighted sleds, plyometrics, leg weights and sprints uphill and downhill, and the only approach we found that actually increased leg turnover (speed and quickness), was the resistance bands and the isometric program through AthleticQuickness.com.


My name is Charles Byrd and I am the assistant strength and conditioning coach for the New Orleans Saints. We have recently started using the RUN FASTER speed training program and have seen some unbelievable results.


The isometric training has helped recruit the type 1 and type 2 muscle fibers with our players and they have more strength in their hip flexors than ever before. I can see a tremendous difference in our players knee drive when they run and their speed has improved dramatically.


Fartleks: During a fartlek, you speed up and slow down at varying, nonuniform intervals. For example, run hard for two minutes, then run easy for three minutes, then run hard for four minutes and so on. You can also improvise fartleks. Run hard to that tree in the distance, jog to the next trash can, then sprint to the next tree, etc.


Intervals: Interval training is a proven way to increase endurance by adding intensity at set points in your run. Run a set distance at top speed, then a set distance at a slower pace to recover and repeat. Common intervals for marathon training are 800 meters, 1200 meters or 1 mile.


It can be hard to find the time to lift weights when you are already running four (or six) days a week. However, by targeting the muscles that you use for running, strength training can help you run faster. Also, strengthening the parts of your body that support your running can help keep injuries at bay.


Let me state what you probably know already. To achieve maximum performance, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. The following Advanced schedule is a much more sophisticated training program than that offered to Novice Runners or to Intermediate Runners. In order to achieve full benefit from this program, before starting you probably need to be running 4-5 days a week, 20-30 miles a week or more, and at least have an understanding of the concepts of speedwork. If not, drop back to one of the other programs. 041b061a72


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