Weekend Plus Desk :
No matter what kind of sports you like, your speed plays a crucial role in your success. Whether you like swimming, football or cycling, your speed determines if you are going to win the competition or lose it.
Speed is important for most athletic activities. A person must be able to move swiftly and frequently from one place to the other to block the opponent or gain points. One of the best ways to increase your pace is by exercising.
Exercising strengthens your muscles, increases concentration and decreases your reaction time. There are different kind of exercises you can do to increases your agility. Here we have listed 5 easy exercises that you can do at the comfort of your home to increase your speed.
Burpee
Burpees is an excellent whole-body workout that helps to strengthen every muscle of your body, develop explosive strength and speed.
Directions:
Step 1: Stand on the ground with your feet hip-width apart from each other.
Step 2: Bend down in a squat position (like a crouch position) and place your hands on the ground between both your legs.
Step 3: Jump and take your feet behind to get into a push-up position. Lower down into a push-up and then rise.
Step 4: Again, jump your feet forward behind your hands to come to a squat position
Step 5: Stand up to complete one repetition.
Jumping jacks
Jumping jack is also a whole-body workout, just like burpees. The movement involves all the leg muscles and swinging the arms enhances the cardiovascular training effect.
Directions:
Step 1: Stand on the ground with your feet slightly apart from each other and hands by your sides.
Step 2: Jump up and spread your legs shoulder-width apart. At the same time stretch your arms out and over your head.
Step 3: Jump back to the starting position with your feet together and arms at the sides.
Sprinting in one spot
Sprinting is good for increasing speed, but you cannot do that at home due to less space. So, try sprinting in one spot.
Directions:
Step 1: Stand on the ground with your feet slightly apart from each other and hands by your sides.
Step 2: Lift your right knee up to the height of your waist and then bring it down.
Step 3: As the first foot comes down, lift the other knee.
Step 4: Keep repeating the movement and gradually increase your speed. Also, start swinging the arms like you are running.
Speed ladder
The speed ladder is the most effective tool for training your footwork. It challenges your body to adapt to new muscle patterns, improves balance and speed.
Directions:
Step 1: Lay down the ladder in the room. Take a small one that can be placed easily in your drawing-room.
Step 2: Start with jogging across the ladder and then try shuffling from side-to-side.
Step 3: Perform each move 10 times.
Box jump
This exercise is good to train your leg and core muscles, which helps you to run faster.
Directions:
Step 1: Stand in front of a sturdy surface which is about 20 inches high. Your feet should be hip-width apart.
Step 2: Now squat down and jump onto the sturdy surface, landing in a squat position. Focus and try to keep your jumping in control.
Step 3: Again jump slightly to step down and complete one repetition.
No matter what kind of sports you like, your speed plays a crucial role in your success. Whether you like swimming, football or cycling, your speed determines if you are going to win the competition or lose it.
Speed is important for most athletic activities. A person must be able to move swiftly and frequently from one place to the other to block the opponent or gain points. One of the best ways to increase your pace is by exercising.
Exercising strengthens your muscles, increases concentration and decreases your reaction time. There are different kind of exercises you can do to increases your agility. Here we have listed 5 easy exercises that you can do at the comfort of your home to increase your speed.
Burpee
Burpees is an excellent whole-body workout that helps to strengthen every muscle of your body, develop explosive strength and speed.
Directions:
Step 1: Stand on the ground with your feet hip-width apart from each other.
Step 2: Bend down in a squat position (like a crouch position) and place your hands on the ground between both your legs.
Step 3: Jump and take your feet behind to get into a push-up position. Lower down into a push-up and then rise.
Step 4: Again, jump your feet forward behind your hands to come to a squat position
Step 5: Stand up to complete one repetition.
Jumping jacks
Jumping jack is also a whole-body workout, just like burpees. The movement involves all the leg muscles and swinging the arms enhances the cardiovascular training effect.
Directions:
Step 1: Stand on the ground with your feet slightly apart from each other and hands by your sides.
Step 2: Jump up and spread your legs shoulder-width apart. At the same time stretch your arms out and over your head.
Step 3: Jump back to the starting position with your feet together and arms at the sides.
Sprinting in one spot
Sprinting is good for increasing speed, but you cannot do that at home due to less space. So, try sprinting in one spot.
Directions:
Step 1: Stand on the ground with your feet slightly apart from each other and hands by your sides.
Step 2: Lift your right knee up to the height of your waist and then bring it down.
Step 3: As the first foot comes down, lift the other knee.
Step 4: Keep repeating the movement and gradually increase your speed. Also, start swinging the arms like you are running.
Speed ladder
The speed ladder is the most effective tool for training your footwork. It challenges your body to adapt to new muscle patterns, improves balance and speed.
Directions:
Step 1: Lay down the ladder in the room. Take a small one that can be placed easily in your drawing-room.
Step 2: Start with jogging across the ladder and then try shuffling from side-to-side.
Step 3: Perform each move 10 times.
Box jump
This exercise is good to train your leg and core muscles, which helps you to run faster.
Directions:
Step 1: Stand in front of a sturdy surface which is about 20 inches high. Your feet should be hip-width apart.
Step 2: Now squat down and jump onto the sturdy surface, landing in a squat position. Focus and try to keep your jumping in control.
Step 3: Again jump slightly to step down and complete one repetition.
