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  1. #1
    Baluchitherium
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    05.12.06 @ 06:39 PM
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    I was looking to improve my speed. I'm gonna be on varsity football this year and I wanna play at WR. So I need to move fast right off the line of scrimmage, and continue to pick up speed and move real fast. So does anyone know what the best way to improve speed is? Sprints, jogging, or any other exercises. And if so, how should I pace myself with these exercises? How many should I do? Thanks for the help [img]graemlins/thumb.gif[/img]
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    Little Dreamer
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    12.31.69 @ 04:00 PM
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    I'm no fitness buff but I used to play football about a hundred years ago. Receivers on my team used to train by running half-submerged in a pool or running with ankle weights on. Kinda like swinging three bats before you step to the plate. Anyway, hope this might help.

  3. #3
    Baluchitherium
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    09.15.15 @ 08:40 AM
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    excellent [img]smile.gif[/img]
    right up my alley.

    you need to lift weights. if you want to build your speed up, do some leg exercises with some decreased weight, and do it as fast as you can.
    for example, do speed leg presses, for 3 sets of 30 seconds, in other words, do as many as you can in 30 seconds.
    other examples, leg extensions, and leg curls. if you know what power cleans are, do those too, but those are a pretty technical exercise.

    sprints are huge. make sure you do a proper warm up, and don't go 100 percent at first.
    before you just go balls out, do some skipping, and knee lifts, and ass kickers (PM me, you have no clue about what i'm saying do ya).

    um, i'll see what other people have to say, but if you want, definitely give me a PM, and i'll help you out in better detail. i bet this seems pretty vague right now.

  4. #4
    Atomic Punk Wolfman's Avatar
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    07.20.17 @ 03:43 PM
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    yeah , I was gonna say - some serious weight -training is crucial , UW - you gotta get those quads in shape more than anything - they're responsible for your bursts of power.

    Also, verrrrry important for your flexibility and to ward of injury - lots and lots of stretching and flexibility exercises.

    Hope you kick some ass this year, Superfly!

  5. #5
    Baluchitherium
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    05.12.06 @ 06:39 PM
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    Oh I pretty much got the weight training down. Right now it's mandatory, and we do squats, power cleans, leg curls, leg extensions, and im probably forgetting a few more. I have been told about the speed stuff Laner is talking about, but he makes us follow his card, no ifs ands or buts. So alot of that speed stuff is out of the question. We workout every other day, so I was looking for things to do on off days to go the extra mile, which will be mostly running for me. Is it good to do any weight lifting on consecutive days for the same part of your body? I'm not sure about legs, but I'm pretty sure your only supposed to work out on weights every other day on the same parts of your body.
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  6. #6
    Baluchitherium
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    09.15.15 @ 08:40 AM
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    give your legs at least a day of rest. sometimes two.
    our coach always had us do legs on monday and thursday, and arms on tuesday and friday.
    good with the squats and cleans, those things are awesome. especially cleans. i swear by them.
    your weight training is more directed towards general strength buildup, or is it more power? or do you know?

  7. #7
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    10.29.09 @ 12:50 PM
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    Donor

    I was born with sprinting speed, so it was natural to me. I never had to work on that part of the game, but I know some friends that did. What they would often do is go to the stands at the football field and run up and down those bleachers. Also, do it by bringing those knees up to your chest.

    Sterroids worked for Carl Lewis. But I didn't experiment with those until later. [img]tongue.gif[/img] [img]graemlins/sssh.gif[/img]
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  8. #8
    Baluchitherium Lead Synth's Avatar
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    02.22.16 @ 08:29 AM
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    Donor

    All I have to add to this is, don't forget to stretch, to prevent injury. Especially your achilles tendons. Now go get 'em tiger!
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  9. #9
    Baluchitherium
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    05.12.06 @ 06:39 PM
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    The weight training is directed towards Power. And the only time my legs are gonna be able to rest is sunday, maybe Saturday too sometimes.
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  10. #10
    Atomic Punk
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    12.11.17 @ 01:35 PM
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    UW,

    laner had some good points! there's basically two ways you can increase your speed. lifting light weights very quickly for a determined period of time, or, lifting very heavy weight once or twice for a determined period of time. you're probably gonna wanna do some plyometrcis as well and some balancing techniques as they will all come together.

    email or pm me and i'll point you to some programs! [img]graemlins/thumb.gif[/img]

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  11. #11
    Baluchitherium
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    09.15.15 @ 08:40 AM
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    yes, i would definitely include plyos in your warm up. [img]smile.gif[/img]

  12. #12
    Baluchitherium
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    05.12.06 @ 06:39 PM
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    I already do plyo's [img]smile.gif[/img]
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  13. #13
    Top Of The World
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    01.05.06 @ 06:46 PM
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    Remember Don Beebe?? Very fast WR who played for Buffalo and Green Bay. He has his own company...

    House of Speed

    Hmm... just realized this probably isn't going to help you much... I mean, I know I didn't have the money to pay for something like this when I was in school. Oh well, maybe you can get something from it anyway...

  14. #14
    Atomic Punk jrk5150's Avatar
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    12.13.17 @ 09:10 AM
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    Donor

    Once you're strectched out (which has been said but should be said and said and said)

    You need to do explosive motions against resistance to produce speed, and you need to practice to improve technique. Practice exploding off the ball on a beach, for instance. I am against ankle weights, too much stress on the knee. I am not a wight lifting guy, but played college basketball and had to work out pretty extensively. You not only want faster, but quicker. You need to work on cuts and quick movements, which can take the form of agilities you probably do in practice, but at FULL speed. Again, break it up by doing it on the beach, or with a weighted vest, etc, to get some type of resistance. I'm assuming the parachute rig that sprinters work out with is beyond your means, so you need to find another way. The pool, mentioned earlier, is a good way too, but it can be hard to keep form in a pool.

  15. #15
    Hot For Teacher RayBan's Avatar
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    02.10.12 @ 11:10 AM
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    The advice here is good! Plyometrics works on explosive movement. AND the Power phase in the weight room where you explode up and ease down. This phase in the weight room has a high risk for injury so see if you can get some pointers from trainers in the gym you work out in as far as proper technique etc. For what its worth muscle type is made up of 2 main types Fast Twitch fibers and Slow twitch fibers. Fast twitch muscle fiber are the kind that enable explosive movement and sprint ability the downside is not a lot of endurance. Slow twitch are muscle fibers that excell at endurance. You can train you body to improve but the predominant type of muscle type in the muscles you use in your sport, will indicate what you excel at.
    WHEW that was a mouth full!
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