HOW TO BOOST YOUR SPEED?

BOOST YOUR SPEED

In the second of a new series from top trainers, Courtney Fearon helps you go faster for longer.

Former pro sprinter and strength and conditioning expert, Courtney Fearon knows a thing or two about how to be fast. Over the past five years, Courtney, who’s a Nike trainer and coach at London’s high-end boxing-themed gym(bxrlondon.com), has worked with a number of elite athletes and professional sports to increase their speed through mobility, strength, timing, muscle endurance and technique. Courtney focuses on speed that can be gained through intense and explosive training and coaches a method of sports conditioning that includes preparation, useable strength, speed and skill acquisition.Frustrated you never seem to get much quicker at running? This workout will develop the strength, power and technique you need to increase your speed, whichever distance or sport you do. You’ll also boost your cardiovascular system and sculpt a great body. Now that’s incentive for you! So how does it work? Training to get ‘fast’ will develop type II (fast-twitch) muscle fibres that are more powerful and give your body that toned look. Let’s get started!

HOW TO BOOST YOUR SPEED? Photo Gallery



FRONT-ELEVATED SPLIT SQUAT

REPS: 8 on each leg, then rest for 30 secs x 4

BENEFITS: Builds strength in your lower legs, reduces imbalances between your legs and improves mobility.- Place your left foot on a flat step and step your right foot behind you with your weight on the bali of that foot. Keep your torso tall and upright without arching backwards (A).- Carefully lower your right knee until it nearly touches the floor (B).- Drive through your left foot to stand up to the start position. Your left knee should be over your ankle so the shin is vertical throughout the movement. Go up and down, not back and forwards.

HOW TO BOOST YOUR SPEED?

PUSH PRESS

REPS: 8, then rest for 30 secs x 4

BENEFITS: Boosts strength and power in your shoulders and triceps.- Stand with your feet hip-width apart and lift the bar onto the front of your shoulders with a tight overhand grip. Start in a tall, upright ‘locked out’ body position.- Soften your knees and hips slightly (A), then powerfully straighten them. Drive the bar overhead by straightening your arms (B). Think ‘dip, drive, press’ – legs, hips, hands. Keep your core engaged and ribs back and down. Finish with your biceps in line with your ears.- Lower The bar to the start position; repeat.

HOW TO BOOST YOUR SPEED?

STEP DOWN & DRIVE

REPS: 8 on each leg, then rest for 30 secs x 4

BENEFITS: You’ll develop power and technique to help you run better.- Start by placing your left foot on a step, then lift your right leg and stand tall (A).- Under control, lower your right leg down towards the floor (B).- As soon as it touches the ground, drive through your left foot to return to the start position. Using a weight on one side will challenge your core stability and balance. In all the moves with a weight, make sure it’s challenging enough to feel it from rep six and that you get a burn.

HOW TO BOOST YOUR SPEED?

KB HINGE TO HIGH PULL

REPS: 8, then rest for 30 secs x 4

BENEFITS: Increases hip drive, shoulder- and upper-back strength.- Stand with your feet shoulder-width apart with a double overhand grip on the kettlebells. Soften your knees and lower the kettlebell by sliding your hips back while keeping your core tight and back flat (A).- Drive your hips forward while pulling the kettlebells up in a straight, vertical line, leading with your elbows. The kettlebells should finish under your chin and your elbows by your ears (B). Think of the kettlebells going up and down, and your hips back and forwards.

HOW TO BOOST YOUR SPEED?

SMALL-BAND SPRINTS

REPS: Sprint as fast as you can for 20 secs and rest for 20 secs; repeat 4 times.

BENEFITS: Increases your heart rate and fires those fast-twitch fibres.- Place a mini resistance band around both legs below the knees (A).- Take your legs wider than shoulder-width apart with soft knees and a tight core.- Keep your chest up as you sprint on the spot, maintaining the distance between your feet, and keeping the band tight (B).

HOW TO BOOST YOUR SPEED?

SMALL-BAND HIGH KNEES

REPS: 20 secs work/20 secs rest x 4

BENEFITS: Helps your running technique and core stability and gets your heart pumping.- Place your hands into a mini band and take your hands up overhead.- While keeping some tension in the band by activating your shoulders and pulling your hands apart, run on the spot with exaggerated high knees, alternating legs go as fast as you can (A and B). Focus on lifting your knees using your lower abdominal muscles.

HOW TO BOOST YOUR SPEED?

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