Power, Speed & Strength Training | LIVESTRONG.COM - 0 views
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power speed strength plyometrics accelaration stretching explosive exercises
shared by Wasif H on 05 Jan 12
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Training for speed seems straightforward; perform your activity or sport over and over working to get faster. Training for speed requires the ability to accelerate fast from a standing position or a slow jog, according to Derek Hansen, CSCS of SPS Athletic Training Group.
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Generating speed requires nerve and impulse control and strength in your muscles. Speed requires a high output of energy and strength.
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Hansen recommends only training for short times because you can tax your nervous system to exhaustion quickly. Recommended training intervals shouldn't be more than 300 meters for team sports, such as football, soccer, basketball, lacrosse and track and field events.
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Plyometrics require your muscles to contract while overcoming a lengthening phase and producing maximum strength in the shortest amount of time. According to Denis Knowles of Coachr.org, the faster a muscle is stretched, the greater the power output during the contraction phase of the muscle.
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Hansen states that to perform faster and with greater strength and speed, stretching helps to elongate your stride or ability to move.
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Stretching should concentrate on elongating your muscle overall and focus specifically on the sport you engage in. This is for two purposes: passive stretching elongates your muscles and helps them warm up and also cool down from everyday activities and training.
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Second, dynamic stretching related to your sport works on the elastic properties of your muscles and connective tissues.
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Dynamic stretching works on your nervous system that coordinates movement, power and strength so you can produce more power, strength and speed.