Top 3 Linear Speed Warm-ups That Will Make You Faster
We all know that speed plays a key role in sport performance. Speed is also a learned skill. Before sprinting maximally, it’s important to structure your speed warm-up so that it strategically “ramps” you up towards your training sessions. With the proper progression, it’s easy to learn and improve your sprint mechanics to run faster.
Here are 3 linear speed drills that I apply to athletes when I want to teach efficient running patterns, and movement coordination:
Wall Lean Progressions
Coaching Cue:
- Keep posture neutral
- Contract anterior core
- Make sure back leg is fully extended
A-Skip Patterns
Coaching Cue:
- Pivot from the shoulders when driving arms back
- Look straight ahead
- Drive knees up, toes up, and heel should be closer to the hamstrings
B-Skip Patterns
Coaching Cue:
- Keep posture neutral
- Extend the leg forward, allowing you to dynamically stretch the hamstring
- As your foot strikes, you want to pull through backwards
Try adding these after your general warm-up. Typically, you can do it for a couple of set for 20 metres.
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