Tips for Improving Running Speed NBA（建议为提高运行速度）.pdfVIP

Tips for Improving Running Speed Sprinting speed is an essential element to most sports and a key evaluator of athletic performance. Genetic giftedness is an important factor that contributes to world-class speed and it cannot be altered. There are certain individuals that are born with muscular qualities that make them faster simply because of the structural and biochemical properties of their skeletal muscle. However, anyone can increase their speed. The two extrinsic, trainable factors associated with speed are mechanical efficiency (technique) and force production. Mechanical efficiency in sprinting is a skill that must be coached, like swinging a bat, shooting a basketball or throwing a football. When mechanics are perfected, the only way to increase speed is to develop the ability to generate force at greater magnitudes and rates. Sprinting is essentially a game of physics. The athlete who can strike the ground harder and faster (i.e., the more powerful athlete) will propel himself farther down the field, track or court with each step and will thus be faster. Perhaps one of the biggest misconceptions in speed training is that fast sprinters “run light.” In reality, world class sprinters “run violently.” Pound for pound, world-class sprinters are some of the strongest, most powerful athletes in the world and it is that power that separates them from the field. Listed below are seven tips to help develop power and improve your sprinting speed. Use exercises where the foot is in contact with the ground on stable surfaces to develop speed. Because sprinting involves reaction forces against stable surfaces, sprinting speed is best developed using exercises in which the foot is in contact with the ground and reacts against an immovable surface. Back squats, front squats and deadlifts are exercises that fit into this category. Additionally, the movements in these exercises (i.e. extension of the hip, knee, and ankle) are movement specific to the s