ive been lifting for a year now and have had some excellent gains but i just started doing rugby and ive noticed my sprint speed and agility are very lacking compared to what they were in high school. this makes sense because i haven't played any sports since then where ive needed to have explosive speed. i started doing cardio 2 weeks ago in preparation for rugby by running 2-3 7minute miles.
best ways to increase sprint speed and agility? i need those fast twitch muscle fibers to get back in action.
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03-07-2010, 05:48 PM #1I'm quite mad, you know
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increase sprint speed and agility?
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03-07-2010, 05:49 PM #2Registered User
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Sprints...
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03-07-2010, 06:04 PM #3Tennesseeian Crew
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Running speed requires strong hamstrings.
But the best way to gain speed is to do hard fast short sprints. 10 yards as fast and hard as you can go. Just do sets of 'em.
Also uphill sprinting.
fast twitch you could try taking up a MMA class.
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03-07-2010, 07:26 PM #4Athlete
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Speed work usually consists of short sprints (10 to 40 yards) with full recovery in between. Keep the total volume to under 1000 yards.
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06-12-2013, 05:41 PM #5Registered User
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Train your reflexes. Do suicides. Practice doing a sprint and changing direction as quick as you can. Focus on your legs a little more and it will come.Originally Posted by .MANoWAR.
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06-12-2013, 09:05 PM #6Registered User
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Dead stop training for legs (i.e. box squats, dead lifts, rack squats, etc) in the 3-7 rep range And get the glutes and hams stronger as someone above mentioned. Focus on bar speed and form not just weight. And add some sprint work/jumps/agility drills in there.. I sprinted for years in high school, was never fast, gained 40 lbs and squat twice a week and am .5 seconds faster in the 40.
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06-12-2013, 09:35 PM #7Registered User
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As others have mentioned you need to do sprints -- especially if you want to train your fast twitch muscles.
Simple way to go about doing this is:
1. Jog for about 5 minutes to warm up
2. sprint for 30 seconds followed by 1 minute of rest
3. repeat step 2 until 10 minutes have passed
4. jog for another 5 minutes to cool down
5. stretch
Good luck and hope you get into the shape you want soon
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