need help..

[bamf]

im needing help on different exercises to help me get faster.any ideas?also on good,healthy food tips for the night before a football game.like complex carbs and protein.but most of im needing help on getting faster.any ideas/exercises would be greatly appreciated.

[gymgirl]

hi, bamf

unfortunately i am at a loss for ideas, but I'm sure someone will be around to answer your question.

some info that might be helpful. you say you want to be faster, this is for football i presume? my first guess would be to add some explosive training into your workouts.

what does your training currently look like? what about your diet?

[bamf]

my workouts are about 2-3 muscles a day.then switch off to 2-3 other muscles the next day,etc.my diet consists of protein,and carbs.i have a very good diet,thats not the problem at all.i go to the gym everyother day and work on calve exersices like calve machines.what were those workouts you suggested?and yes for football.

[Dins_PR]

Here are a few tips on how to get faster. Run stairs, but change up how many stairs to skip and don't just jog up the stairs, run as fast as you can. When you hit every single step you really work on your foot speed and skipping steps works on your leg power.
Next, do wind sprints where you start at a walk and work into a full sprint. You can do these on a track.
Finally, starts are a great way to get your speed up. From a sprinters start, sprint full speed for 30 meters, walk back to the start, get into position and repeat for 6 starts.
Doing starts and stairs inbetween cross-country and track immensely improved my sprint speed as I was a middle distance runner in track and on the 4x200.

[bamf]

so like go to the track and walk the turns and sprint the straight aways?then do stadiums and switch up between hitting each step and skipping one?

[86drop]

Dins_PR is dead on about the stairs. back when i was in high school i noticed a substantial increase in my speed after i started running stairs. another thing i would recommend is plyometrics. keep working the calves and throwing other lower body exercises such as squat, into your workout. once i started focusing on my calves i became more explosive coming off the line (i was a receiver). and of course run, run, run, and run some more. one thing ive noticed is that a lot of people dont focus on the proper form of running and limit themselves to what they are able to accomplish. youd be surprised how helpful it is to properly utilize the upper body when running. work on fluidly pumping your arms in a rhythmic fashion that correlates to what your legs are doing, and while doing this keep trying to move your arms faster and faster. i dont know how much of it is mental and how much is physiological, but i always noticed that when i consciously forced myself to move my arms faster my legs followed suit.

[bamf]

thanks you guys and gals for all the the helpful advice.