What are great ways to increase running speed?

[Taylor]

I'm a baseball player and I would like to increase my speed, unfortuneatly I'm unaware of my 60 dash time as of right now

my normal routines are tuesday and thursdays
i generally do 3 to 4 sets of 10
of leg extensions and leg curls

about 5 to 10 sets on the leg press machine

and 4 sets of 25 on the leg press machine doing calf raises

then I generally do 3 sets of lunges with weights



as far as running i run a 7 minute mile, I run about 5 to 6 times a week, some nights I will jog one rap and sprint for the rest of the night, and some nights i run 2 to 3 miles depending on how much energy i have in me to do....

I would like to get my 60 yard dash below 7 seconds if at all possible...I'm not sure what my 60 yard dash is as of right now because i haven't measured 60 yards off anywhere, I may do that tonight if i happen to have a yard stick in my house...

any help would be appreciated

[bonebreaker]

I know this may sound stupid, but it's an old training trick for sprinters rarely used today. Rig up a harness that fits over your shoulders, ( golf bag carry straps work great), find an old snow sled, put about a hundred pounds of weight on it an do wind sprints. Do them until your legs feel like rubber. Do this twice a week, and you'll be surprised how much quicker you'll be in a month. BB

[meat12]

Yeah try that or if you can afford it look into a power chute. It's basically a pararcute that straps on to you with bungees. It's pretty cool, it has a release on it for overspeed training. There are great for improving stride. They are normally between 60 to 100 bucks, but they work pretty damn good. Here's a link to give you an idea:

http://www.jumpusa.com/powerchute.htm

[Otter]

Dude if you want a little advice from an old retired army guy here's some. Do what's called a fartlick. That is run at your normal pace for a short distance, then speed up as fast as you can for the same lenght of distance. Then slow down to normal, then speed up. Continue this for several miles. Just don't do it all the time. Maybe every other day you run. Try to use equal distance for both normal and fast running. Like one block normal and one block fast. It will get you where you want to be if you stick with it.

[ROCKETW19]

Originally posted by Otter
Dude if you want a little advice from an old retired army guy here's some. Do what's called a fartlick. That is run at your normal pace for a short distance, then speed up as fast as you can for the same lenght of distance. Then slow down to normal, then speed up. Continue this for several miles. Just don't do it all the time. Maybe every other day you run. Try to use equal distance for both normal and fast running. Like one block normal and one block fast. It will get you where you want to be if you stick with it.

this is like i used to train when i ran track. goto your track sprint your hardest for 100m thats the straight part walk for the next 100m thats the corner then sprint the next straight part ect. you must use your mind you will be suprized how much more speed you can get when consentrating(sp)

[Scrumhalf]

It is called "fartlek." It is a pretty standard training technique, especially for middle distance runners where the "kick" or the ability to accelerate to respond to a move by a competitor is really important.

Do a google search on fartlek and you will get many good sites with info.

[ZHowitzer!]

There Are alot of educated people that frequent this board....Having said that :D your BEST bet is to find a NSCA CSCS (certified strength and conditioning specialist) and hire Him/her to help you. Speed is a VERY complex thing to improve on.

One of the first things I do with sprinters is WATCH them run (with OUT a stopwatch). Running form is actually one of the most overlooked things that can yeild the MOST results in a short period of time. Everything from Body Lean and Arm Posistion to Stride Length and reach.

As far as Weight training...You want to work tward a 4:3 Quad to Ham strength ratio... normally meat heads like us are closer to 6:1 b/c we focus sooo much on quad development and how pretty our legs are :agree:

A VERY good read is SPORTS SPEED (I'm at work but I will get you the rest of the info later). It will outline some general form issues as well as strength training and conditioning recomendations.

The sled and Powerchute are both EXELENT training tools to improve explosiveness (stride frequency) and Hammer in correct form (broken record huh), Bungies (with a partner) are a great way to help increase your stride length (aka overspeed training).

When you test your 60 time try and get a time for a 20 as well--to help give a more complete picture of your speed curve.

Try and avoid the "miles" of running (unless your a pitcher) if your goal is explosive speed at this point. Fartlicks are great for cc runners and other track athletes (i.e 400, 800 and beyond) but for your specific sport you are going to want to engage in much more Baseball focused training (football players train for 40 yd dash...ave football play lasts 4.5 sec...ave 40time is around 4.7s...4.7s of MAXIMAL energy expenditure..hmm)

A speed trainer or at LEAST a partner that is as dedicated as you are is prolly your best bet.

[ECKARDT]

Z said it all dude.

[JUICE]

like meat said the power chute works well. I got the strength training shoes and work well too. I would also try pulling tires like in my old days in football.:)

[Taylor]

with weights i've always trained quads/hams almost equally

I might look into one of those chutes, i'd imagine ebay may have a decent deal on one of them..well 54.95 + shipping is as cheap as i can find, not too bad a price i guess...

anyone know the average time for a 60 yard sprint?

I'll have a hard time finding a partner to run with, I generally do my running late at night after i eat dinner. Its 12:45 am right now and I still haven't done my running yet.

There is a park down the street from my house, its generally empty late at night, weathers cool, its pretty relaxing and easy to stay focused on what I need to do late at night.

There is a sports specific training facility right near my house, but I really prefer to try and learn what I can and do my best without spending money on a trainer. I'm paying $400+ alone on two baseball leagues I'm currently in.

[psyko1]

you could also try a weighted vest

[meat12]

or some basic ankle weights if moneys an issue

[ZHowitzer!]

weighted vests and ankle weights are great for conditioning and even some plyometric value. please dont take this as me trying to discredit anyone's advice. (b/c there are many schools of thought)

the idea that if after hauling extra weight around, to be faster faster when you drop it is acceptable...but the resistance that you need to push your time down needs to come from the same plane in the exact opposite direction (i.e. chute, partner harnes, sled) to overload and help explosiveness, OR in the same direction for overspeed training (i.e. bungies or in tow with a truck)

think about working your shoulder/rot. cuff (4 small muscles) by standing and holding a weight in your hand vs. using a piece of theraband or the cable machine [raised to elbow level] ... Or standing with the same db's in your hand and pressing your arms out to work chest:dunno: :dunno:

just some thought...the INTERNET guy came today so I will try and post the details of that book when I get home

[Taylor]

i hear ankle weights or harmful to your knees, any truth to that?

[Stonecold54]

Re: What are great ways to increase running speed?

Originally posted by Taylor
I'm a baseball player and I would like to increase my speed, unfortuneatly I'm unaware of my 60 dash time as of right now

my normal routines are tuesday and thursdays
i generally do 3 to 4 sets of 10
of leg extensions and leg curls

about 5 to 10 sets on the leg press machine

and 4 sets of 25 on the leg press machine doing calf raises

then I generally do 3 sets of lunges with weights



as far as running i run a 7 minute mile, I run about 5 to 6 times a week, some nights I will jog one rap and sprint for the rest of the night, and some nights i run 2 to 3 miles depending on how much energy i have in me to do....

I would like to get my 60 yard dash below 7 seconds if at all possible...I'm not sure what my 60 yard dash is as of right now because i haven't measured 60 yards off anywhere, I may do that tonight if i happen to have a yard stick in my house...

any help would be appreciated

I didn't read all the responses but it is very easy. To run faster you must practice RUNNING. If you want to improve on the 60 yard dash then practice the 60 yard dash. I would not reccomend using weight to run or any type of sled attached to you. It will alter your gait and you will have to relearn your run when you take it off. Go to the gym to get stronger and go to the track to get faster.