does wind sprints help increase your overall speed. and what other exercises are there that can?

Question

only thing i have is a tredmill, and some weights and i have 4 weeks til the georgia force have they tryouts. im in ok shape but its better than normal. i am like 5'8 195. my speed is ok but it could be better. someone help me please

Answer 1

Have you tried doing shuttle runs? Those are good for speed. You should mix things up with your sprints too - sometimes longer rest periods, sometimes shorter rest periods, etc.

Answer 2

Wind sprints are really only a conditioning exercise. AS far as increasing your speed I'd say you either have speed or you don't. With some specialized weight training and several months you may be able to increase your 40 time marginally (maybe .05) but you'll never turn a 4.6 time into a 4.4 if that is what you have in mind

Answer 3

the first general principle is "specific"

so if you know what they're going to test you on - the 40, etc, train exactly for those tests.

the second general principle is "training blocks"

so with 4 weeks till tryouts, you can't make dramatic changes, but you can do 3 hard days, rest easy 3 days, repeat, then have 3 days of easy and 1 day of medium workout before the tryouts.

good luck

Answer 4

Sprinters can squat a minivan. Do jump squats. Feet shoulder width apart, squat position, explode off the ground. Repeat.

Lunges are also great. They are not fun, but they work. Since you have four weeks left, go easy on them.
http://www.healthatoz.com/healthatoz/Atoz/hl/fit/demo/lunges.jsp
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Reduce as much body motion as possible. Keep head still/steady. It might sound simple, but I've seen plenty of young people flailing their head around.
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Drive your knees up when you run.
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If you know what distance you will be tested at, practice sprints 5-10 yards longer.
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Practice coming out of the 4-point stance if you are not already doing that. A good start can make all the difference in a timed race.

Answer 5

do "suicides" -- running back and forth for a long time