| |
| |
|
Exercise Information |
| Site Map | Privacy Policy |
|
|
|
Speed Training With Intensity - Bound To Get Faster
Bounding can be a great addition to your high intensity workouts - and it's essential to getting faster. I remember the first time that I ever bounded for speed. I was a wee sophomore in high school when a graduate from our school - who was playing college football - came back to work out at one of our track practices. Joe - his real name - came back with some great new drills - including bounding down the football field. What is bounding? Think of it as exaggerated running. When you bound, you push off hard and fast from the ground with each step. Think of leaping like a gazelle or an antelope. You want to try to float in the air as long as you can before the next foot contact. Then, actively drive your foot into the ground to power your next glide. You want your feet on the ground for as little time as possible. Drive with your arms for full power. This is excellent for explosiveness and to increase your stride length - both key factors in running fast. You should include different types of bounding for greatest results in your speed training. Try these variations to crank up your speed workouts: ? Regular bounding - drive your knees up to 90 degrees and your elbows back ? Straight leg bounding ? Single leg bounding - remember to do both right and left footed ? Single leg pattern bounding - Right Right Left Left Right Right Left Left Right... ? Combination bounding - straight leg bound for 20 meters then regular bounding for 20 meters ? Bound/Run - bound for 20 meters then sprint for 20 meters ? Double leg bounding - moving forward ? Double leg bounding - moving backward ? Power skips - drive your knee up to 90 degrees to try for maximum height. ? Bound up stairs or bleachers Bounding should be done for done for 10 to 40 meters or a certain number of foot contacts. Start slowly and build up to the longer distances and number of contacts. Be sure to rest and recover fully between reps. This is not endurance work. Keep your workouts short and intense. Your goal should be to include between 4 and 8 sets in your speed workouts. Bounding is highly intense exercise. Make sure that you are on a good, forgiving surface and that you don't bound too often, 2 - 3 times per week is plenty. Also, do not bound on consecutive days, your nervous system will be fried from bounding and will take time to recover, probably even more time than the muscles themselves. Add bounding to your speed workouts. The explosiveness that you develop will go far in improving your performance - no matter what your sport. Which part of your "game" can use a bit more power and speed? Copyright, Tim Kauppinen, 2005 This article is protected by copyright, 2005, Tim Kauppinen. All rights reserved. Tim Alan Kauppinen, or Coach K, has over 20 years experience as an athlete and coach. He has worked with athletes of all ages and abiltities in track and field, football, speed training and strength and conditioning. This has given him the privilege and the opportunity to coach athletes who have become conference champions, state champions and Division I college players. Coach K publishes a free daily fitness email with current tips on getting stronger, faster and in the best shape of your life. To sign up for this no cost service, visit Coach K's website at http://www.makesyoufast.com/contact.html
MORE RESOURCES:
Exercise - Google News |
|
|
|
RELATED ARTICLES
Exercise Program The exercise program you choose depends entirely on your fitness goals. The exercises you will be doing and the approach you take in performing these exercises will depend on whether you wish to gain muscle and strength, tone and lose weight or just stay in shape and be healthy. Do You Want To Be A Bodybuilding Champion - The Power Behind The PEN! IT ALL STARTED ON A TYPICAL NOVEMBER MORNING back in nineteen eighty seven. Life was changing for me quickly; I just didn't realize it at the time. 3 Exercises for Good Posture and a Six-Pack These days many people spend a significant part of their day slaving away over a hot computer and as a result, their posture is not what it should be. Bad posture can result in short-term discomfort such as neck stiffness and headaches and also lead to more serious problems in later life. Struggling To Keep Your Workout Schedule? So am I! Sometimes following a fitness program or workout schedule is not quite as do-able as the folks writing the advice make it sound. I suppose the idea is to tell you what you should be doing to achieve your fitness or weight-loss targets, but you know sometimes life gets a bit in the way of all these plans, and there is just no way you can follow your intended program. Strength Training After Fifty Strength training after fifty is no longer for those people who are having some sort of mid-life crisis. In fact, doctors are literally writing prescriptions to get this generation up and moving. See How Trampolines Can Be Part Of Any Exercise Program When the trampoline was invented by a young boy intrigued by the ability of aerialists to bounce in a net and perform artistic maneuvers while they did so, it literally became the "springboard" for a whole new sport.George Nissen, who was a tumbler and gymnast himself, took the sports to a whole new height by putting them on canvas strung in a metal frame. Home Gyms with Free Weights Having your own home gym with free weights is not only convenient but gives you the freedom to work out anytime you want. You save time and money, have no costly gym fees, no driving time, and no child care is needed. Why Core is Key Do you currently suffer or have you ever suffered from any of the following: Lower back pain, frequent hamstring injuries, a twisted knee or a pulled shoulder?Have you ever considered that it may not be just the fact that you slipped and twisted something or your back simply 'goes'? It could be you need to strengthen your core?Core training is a buzzword in the fitness industry that's been around for a while now. The measure of its popularity can be seen in the increased use of stability balls or Swiss in gyms, books, classes & videos and the fact that big name clothing stores are even selling stability balls alongside underwear and belts!But in order to train something correctly we must understand exactly what it is we are training. 5 Essential Walking Exercise Tips Walking exercise is one of the easiest ways to get in shape and burn fat. In fact, mile for mile, you can burn as many calories walking as you would jogging. Exercise: Why YOU Should Do It Hundreds of Thousands of Americans spend millions of dollars each year on diet pills, "magical" exercise devices, and misrepresented health and fitness products, when in all actuality a good set of dumbbells and a brisk walk may be all you need to get in better shape than you've ever been in.What can you do with nothing but a set of dumbbells, you ask? Provide resistance to your body's movements - also known as weight lifting. Get Your Exercise - Without Actually Exercising With a few minor adjustments it is possible to get the exercise that is suggested and not go out of your way or spend money at the gym!When you think about exercising, have you ever wondered how you can fit it into your already busy day? That is what always crosses my mind?where do I work it in? Even a 30 minutes a few times a week sounds like a lot of time to spare when dinner needs to be cooked and the house needs to be cleaned, not to mention the errands to run and the mandatory work functions to attend.One of my coworkers, due to advice from her doctor, began to work her recommended dose of exercise into her daily routine successfully by making small shifts to her daily life. Physical Activity Versus Exercise: Is there a Difference? Quite often a client will come into the gym discouraged with their exercise program. The common complaint being lack of results. Thick Today Is Fat Tomorrow As we twentysomethings get further along in our twenties, we may start to notice ourselves gaining weight. It sucks, because at one time you could eat whatever you wanted and now it's like someone shut off your metabolism. Yoga Yoga traditionally conjures up images of long hair, loin cloths and incense burning in a darkened room with strange music playing! It had an almost cultish persona. Nowadays your gran is quite likely to tuck her Yoga mat under her arm and head on down to the local gym for an hour of Yoga and meditation. Exercise: How To Keep Your Kids Moovin and Groovin One out of five American kids is obese and the numbers keep going up. Lack of exercise is one reason for the obesity epidemic and it's a true epidemic that threatens health. 7 Ways To Guarantee You Stick To Your Workout Program 1. Begin Looking at Exercise Differently. Weight Training: The Real Weight Loss Exercise So you want to lose weight? Chances are, you'll spend the next few days "pigging out" while in the back of your mind you resolve that .. Recognize Your Motivation to Exercise The positive effects of exercise have been documented and reported through every media outlet available. You can probably walk up to anyone on the street and ask them the positive benefits of exercise and they can most likely list them. The Importance of Stretching Exercises Muscles and connective tissues shorten over time and that results in less flexibility. If your muscles have gone some time without being used, they tend to become weaker and quite stiff. The Amazing Health Benefits of Walking for Exercise Walking for exercise is a purposeful, brisk walk specifically designed for the purpose of improving health. It is one of the best and cheapest forms of exercise.
|
| © 2005-2006 |
