Squat Before Run Fast

A new study finds that to boost your sprinting speed you should improve your squat.

This study was done with elite athletes and recreationally-trained athletes. They were required to complete1-rep maximum back squats and sprant 5-, 10-, and 20-meter running. The result is: the shorter the distance is , the squat will be more helpful to fasten runners’ sprint speed; however, it only worked When it came to the recreational athletes in the 20-meter sprinting race.

For those recreational athletes, they are more easy to stabilize theri hips and core muscles if taking part in the longer distance running. So what is such a kind of exercise to make you to keep stable with whole body’s force in legs? Yes, it is squat !

Of course, you don’t need to be the number in the Olympic Games, however, you will feel great happiness when crossing past all of your rivals in a pickup game. How proud of you !

So lower-body strength and power are the key to win the sprinting. Add those following exercises into your workout list.

Hold barbell with the weight of nearly 80 or 90 percent of your 1-rep maxium. If you are uncapable at first with that heavey load, ok, you can increase its weight gradually.

Barbell Squat
Lower yourself down until your thigh below your knees, meanwhile you should hold a barbell on your back. Then return to the starting position. Do 3 reps.

Barbell Straight-Leg Deadlift
Grab a bar with palms facing the ground. Keep your arms straight. Gradually lower yourself down until your thighs paralled to the floor, then return to the starting position. Do 4 times.

Jumps
When doing this motion, you should keep your feet as wide as your shoulder. Bend down and jump as high as you can, and then try to return to the ground softly.

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