Running Speed quick tips???

Question

Ok, for football Im a linemen, so Speed is not my biggest concern but it would be good to work on. Anyways Im training, but i've been wondering if taping weights (small amount) to your legs could help develope spped and acceleration, any opinions? and what are simple fast ways to increase these??

Answer 1

Adding weights to your legs is a bad idea because it really pulls on the joints and makes them weaker. You might get the weighted vest. The parachute is supposedly very useful. Also, running uphills will help you a lot. It's resistance. Running on flat ground will feel so much easier. Do a lot of squats, work on you legs muscles and glutes with quick motions so your muscles are used to moving suddenly.

Answer 2

No weights on your legs for any types of linear or lateral movement.  You could do it for specific exercises (abduction or adduction exercises) but otherwise you are putting too much stress on joints and legs.  Also, you may change your mechanics of movements so you may actually inhibit your speed training.

Speed can be increased by either becoming more efficient in your movements or becoming more powerful.  For example, if you are an offensive lineman, you are in a 3 point stance where the feet are in line with one another about shoulder width or slightly wider apart.  For a defensive lineman, you are looking at a staggered start with your legs.  The toes of your back foot should be in line with or slightly behind the heel of your front foot.  If you have that back leg too far back you will be pulling that leg forward with your quad rather than pushing forward with both legs (and using your much larger glute and hamstring muscles).  Make sure that you are on the balls of your feet rather than your toes.  2 reasons, one is that on your toes makes you use your smaller calf muscle (rather than glutes and hamstrings) but also makes you less prone to injury.  When you are on your toes, you have a very small part of your foot on the ground trying to support you and whomever is crashing into you.  With the ball of the foot, you are involving bigger muscle groups, thus you are more stable, plus if someone crashes into you, it is easy for you to get the whole foot to help you because your heel is close to the ground.

For power, you should look at Cleans/Snatches and for strength squats.  You should also develop your abs too front and obliques.

Good Luck!