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1.
Speed of movement in short distances and limb strength are related;
athletes with higher leg strength to body weight ratios also tend
to sprint faster. You need to increase your leg strength while you
maintain or decrease your weight.
Recommended exercise: Olympic Lift Barbell Jerks. 3 to 6 sets. 66%-100% of one Rep Max. 3 - 5 repetitions. Rest 1.5 - 5 Min. continued below, the other secret to improve your playing speed... |
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 Safety Squat Bars Great for jumpers knees squats from $249 |
 Power Rack System (not including bar) Use with safety squat bars to strengthen jumpers knees $429 |
 The Hypergravity Weight Belt Great to use with the Peterson Step-Ups for Jumpers Knees from $99.95 |
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from above... 2. Your best exercises are strength training involving heavy weight, near-maximal muscle contractions, low repetitions, and full recovery between sets. These exercises have been shown to produce greater increases in the cross-sectional area of fast-twitch fibers than slow-twitch fibers. Recommended exercise: Olympic Lift Barbell Clean. 3 to 6 sets. 66%-100% of one Rep Max. 3 - 5 repetitions. Rest 1.5 - 5 Min. For in-depth information of these exercises and improving your speed,check out Sports Speed by Dintiman, Ward, and Tellez:> http://www.jumpusa.com/HKSpeed.html |
