Below we will be discussing 5 ways that you can get faster and drop your 40 time. I hope this can help!
1)- Explosive lifts in the gym. Sprinting is all about activating fast twitch muscle fibers in your body. The more fast twitch fibers you have, the faster you are. Fast twitch fibers are developed in the gym through exercises that exert all out effort. Pushing yourself to the max in terms of moving as fast as you can. So box jumps, Olympic lifts etc. Those can all activate those fast twitch fibers.
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2)- Resistance training. Not enough athletes run hills, stairs, with a parachute, with a sled etc. I recommend doing this at least twice a week.
3)- Stretching after workouts. A lot of athletes lack simple flexibility in their hips, hamstrings and groin. This can prevent them from getting a full stride length. Make sure you are stretching after each workout, never stretch a cold muscle. But stretching a warm muscle can greatly improve your speed.
4)- Strengthen your hip flexors. When running you need to consistently drive your legs up to a 90 degree angle. To hold that 90 degree angle, you need a great amount of hip flexor strength. So doing single leg holds where you hold that 90 degree angle can be great for that.
5)- Invest in a speed coach. A lot of times people think they have great running form but they could be missing something. And filming yourself may not be enough and just watching it back. You may need an expert opinion. Whether that’s track or whether that’s a speed coach. I highly recommend investing in someone to help with your speed development
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