To improve your maximum sprint speed, it is important to strengthen the fast muscle fibers and improve neuromuscular coordination. The lower muscles, such as the quadriceps, hamstrings, calves, and glutes, are the most used during running.
To improve your maximum sprint speed, you can follow the following steps:
Define a training program: Before starting to sprint, you need to warm up by combining some jogging with dynamic stretching, before moving on to running exercises. To start, do a few laps of jogging at a comfortable pace. Then, you can alternate jogging and sprinting: run at a moderate pace for 10 meters, then sprint for 50 meters. This is an excellent exercise to get used to speed changes. The tempo change improves your “burst speed”, which is crucial for your sprint effort.
Improve your technique:
To sprint faster, you need to improve your sprint technique. This can be achieved by performing running exercises that can help you develop the skills that will allow you to reach your maximum speed.
Optimize your performance:
To optimize your performance, you can work on your maximum speed and improve your sprint mechanics. By being powerful and strong, you will naturally develop an optimal step amplitude that will allow you to combine power and length.
Sources
Personal practice and on widermag.com
