how to improve speed?

[chungblam]

i am a 15 guy, and i want to improve my speed. Can anyone give me some activities that i can do?

thanks

[hemariva]

Best thing for speed (at least for me) is just run.

For acceleration do 10 or 15 yard sprints. For full speed do 40 to 100 yard sprints. Those helped me out a lot.

[gunn3r]

sprint up stairs. a lot

[hemariva]

Oh yeah, I forgot about that one. I did that a lot as well.

[Stomper]

If you can get one, use a parachute trainer. Running up hill or on sand, or loose dirt, can help too. We had to do sprints on sand and you seem to have to work twice as hard since the sand gives underneath your foot.

Don't go too hard too fast or you can get shin splints and that's no fun.

[soccermainiac2003]

if you have a straight stairwell of about 12-13 stairs heres a work out i like

30 situps, 30 pushups, 15 stairs
20 situps, 20 pushups, 10 stairs
10 situps, 10 pushups, 5 stairs
5 situps, 5 pushups, 10 stairs
Rest and stretch leg muscles

Anyone else have good ideas please tell me
i am in a similar situation

[gunn3r]

that isnt gonna make u get much faster. i sprint up 12 stairs, 'jog' back down and do that 10-20x. abs and weight lifting is separate :)

[GreenDay]

You all are forgetting one very important thing. You must have an aerobic base before you can really improve your speed. That means you have to run about 150 km (100 miles) in 1 or 2 months and then start your speed work. Of course if you are in good aerobic shape, you can start straight away.

[Rommul]

1. Build time machine

2. Kidnap this chick

http://www.altosport.com/j/marion-jones/

3. Use time machine go back in time about to about 2 months before your conception.

4. Introduce dad to said chick.

5. Put some Barry White on.

6. Sit back and await results.

PS You're not to attached to your mom are you?

[Parkhead_Faithful]

Its all in the cutting and manufacture, you need top quality chemical ingredients before you start...wait do you mean pace-speed?

[hemariva]

Originally posted by Rommul
1. Build time machine

2. Kidnap this chick

http://www.altosport.com/j/marion-jones/

3. Use time machine go back in time about to about 2 months before your conception.

4. Introduce dad to said chick.

5. Put some Barry White on.

6. Sit back and await results.

PS You're not to attached to your mom are you?

He has a point.......

[hemariva]

Originally posted by Parkhead_Faithful
Its all in the cutting and manufacture, you need top quality chemical ingredients before you start...wait do you mean pace-speed?

He has a point too..................

[Seanin]

Well, it depends on if you want to be fast for a 100m sprint or if you want to be fast in the 89th minute of a soccer game. If the latter, take the advice of the person who told you to build your aerobic base.

With that taken care of, you can concentrate on pure speed.

1) Weight training, especially hamstrings, hips and glutes.

2) Plyometrics. Basically, exaggerated forms of running such as bounding, high-stepping, kicking your ass with your heels, etc. Do a Google search to find other examples.

3) Hill running. Going up improves your mechanical running economy and strengthens hips and glutes; going down forces your hamstrings and quads to overextend, simulating plyometric exercise.

For speed endurance (and this is more useful to distance runners, but has some application to soccer players), do interval training.

1) Fartlek or "speed play". Involves alternating fast and moderate running over a set time period - usually 30-45 minutes. Intervals can be as long or as short as you want. This simulates the type of cardiovascular demands of a soccer game.

2) Repeats. After a warm-up, try a dozen sprint repeats of 60-100 meters with only 10-15 seconds rest between.

Also, try running barefoot on grass or sand. It improves your push off power for greater explosiveness.

[dienasty]

its completely genetics man, fortunately im black so im set, squats may do a 1-5% increase but mostly genetics, blame your dad

[Keep87]

I'm white and slow as crap. :(

[#1Keeper]

I'm mexican so i can run and jump.

[Bob Morocco]

Try doing boxes, four 2-3 foot high boxes that you have to jump onto from the ground in succession. If you can't find boxes try jumping stairs two at a time.