What are good exercises to improve your sprint quickness?

Question

Any working out tips will work as well!

Answer 1

I've seen pros use parachutes...increased drag...

maybe try running in a swimming pool (when it warms up outside)

Answer 2

You should start with a lot of stretching, and then just get some hitting experience under your belt by practicing a lot with a friend. Not 30min or 1hour practices, but actually like going intensely for at least 2 hours every day, so you have built up that endurance and experience. Also timing is a key, so just try to get the timing perfected, like if you hit late, the ball will go right, and if you hit early, the ball will go left. When you have the timing down, you can hit the corners easily (assuming your a righty). Footwork is a major issue with most tennis players. I'm really quick, but I tend to be really lazy, and just hit the ball wherever I'm standing. You always want the ball to be at hip level when you hit it, this maximizes power, and you want to make your arm at full length at the point of contact. Sidestepping really helps, and you can learn the split step to gain a big advantage.

Answer 3

Track sprints.

Answer 4

If you are doing strength training do strength exercises that most utilize and are specific to the body postures or neuromuscular patterns you will use during running. If you really want to improve your running, you should focus on resistance exercises that are more specific to the act of running.
Prepare for a training session by carrying out routine stretching exercises, but it's important to remember that stretching helps to improve your static (non-moving) flexibility and may not do such a good job at preparing your body to move quickly and efficiently.
focus on ‘Dynamic Mobility' exercises
(stretches you out and keep you moving as you make the transition from resting to highenergy activity. You'll feel a sense of warmth and relaxation in your muscles – and perspire lightly by the end of your five- to seven-minute warm-up period.Dynamic Mobility exercises work on joints from your neck to your toes)
before every workout. best to place your static stretches at the end of your workout as part of the cool-down, not at the beginning of a training session. Static exercises help bring your body back toward a state of rest and recovery and allow you to relax and lengthen the muscles that you have put under stress during your workout.Placing static stretches at the beginning of a training session, on the other hand, tends to interrupt the natural flow of an optimal warm-up and fails to prepare you fully for the dynamic movements that follow.

These agility exercises can be used to develop speed and quickness
Box Drill
Mark out a square approximately 10 meters/yards by 10 meters/yards. Place a cone in the center of the square. This is the starting position. Each corner is given a number or name. someone calls out a number or name at random and you must run to the corresponding corner and return to the center.

over-speed training:Use a dry, non-bumpy grass area that allows you to sprint 20m on the flat (to accelerate to near maximum speed), sprint 15m down a 1-degree slope and then sprint 15m on the flat.

Towing methods, including bungees
Use a bungee 20-25m long and secure it tightly around your waist and to an immovable object (such as a football goal post). Walk back to tension the bungee. The further you walk back, the greater the tension produced, but 25m is a good starting point allowing runs at 75% effort to be performed.
Progress until sufficient confidence and condition is developed to sprint flat out and eventually over-speed.

For speed endurance
Run repeat pyramids (100 m, 200, 300, 400, 300, 200, 100.)

Start from blocks drill
stand straight with feet together. Gradually begin to bend forward until gravity forces you to take a step forward to balance yourself. At this point, take off at a sprint for 15 yards. The idea is to tilt forward as far as you can and begin sprinting without stumbling. Drive the legs powerfully and pump the arms trying to get the elbows as high as possible in the rear with each swing. This will imitate the angle at which you must begin from, and teach you to explode under control.

Jog slowly in a straight line and have someone signal jump in the air and turn around 180 degrees and immediately fall into a starting position only for a second. Then accelerate and sprint for 15 yards. This should help you to feel the explosiveness needed to get out of the blocks quickly. Only your feet and hands should touch the ground in the set position and do not jump too high. Work on maintaining balance and focus although you are jumping and turning.

Answer 5

try dot drills. all you need is 5 pieces of tape in the shape of an "x" like on a die.

jump with feet together from 1 to 2, 2 to 3, 3 to 4 and 4 to 5. do it backwards and do this about 3 sets of 20. the do the same thing standing on one foot with each leg. if it is to easy, try it with dumbells. also try jump rope and eat alot of protien. hope this helps

Answer 6

Sprinting uphill. I have a nice incline from the dock to the front of my house. I'm always booking up it in the summer to get things.

Answer 7

Jogging around your neighborhood for a mile or two helps a lot. Also, try walking around your mall a few times. Eat healthy too. Good luck : ]

Answer 8

jump and wear heels even if your a guy it makes ur leg mucsles really strong if you do it for like a month it really works

Answer 9

run 100 metres with knees up,then 100 metres with you feet touching your *** and then 100 metres the heidi walk