Olympic sprinters make running look easy. It’s almost as if they don't have to try. But we’ll let you in on a little secret - they work extremely hard to develop the muscles that help them run faster.
You’ve nailed your form, endurance, and stride, but how can you take it to the next level? The good news is there are tons of VertiMax exercises you can do to strengthen the muscles needed to run faster, power, and performance to smoke the competition at your next big event.
We recommend focusing on the key muscle groups involved in running, such as quadricep, hamstrings, and glutes. In strengthening these key muscle groups, you will begin to see immediate results as you run faster than you ever have before!
Strengthen Your Quadriceps to Run Faster
Your quads (quadriceps) represents your thigh muscle. Quad muscles help you straighten your leg, and they help lift your knees towards your chest. They also generate the force to propel your entire body forward. Your quads play a significant role in your body for speed training. The stronger your quads, the faster you will run.
Exercises to Improve Quad Muscle Strength
- VertiMax Speed Training - If you are looking to build explosive power to help you run faster, this is the drill for you! Place VertiMax resistance loaded at the waist, as well as at each quad. Start in a standing position, about 10 meters in front of the platform. Then, explode forward and hit top speed within about 15 meters before decelerating gradually to a stop. Simple, and very effective!
- Negative Squat: Start by standing on your VertiMax platform with your bungees set at the max resistance. Holding a 25 – 35 pound plate, or whatever feels comfortable, take eight counts to lower into a parallel squat. Once you have completed the squat, take eight counts to rise back into a standing position.
- Paused Squat Jump: Stand on your platform, loaded at the waist. Assume a parallel squat position. Place your hands on the back of your head, and your elbows out. With one sudden exertion, jump up. Upon landing, try to pause and remain still for one second. Repeat the jump again for 10 -12 reps.
Don’t Forget the Glutes and Hamstrings
Our glute muscles and hamstrings muscles engage when we pull our knees and thighs towards the rear side of our body. They also engage when we bring our heels up to touch our glutes. Strengthening both of these muscles will help you to run faster.
The hamstring muscle, located on the back of our legs, is commonly injured on runners. This is partially because it's often weaker and out of balance compared to the front thigh muscle. Hamstring injury most commonly occurs in sporting events in which high speed sprinting and kicking are frequently performed.
Exercises to Improve Glutes and Hamstring Muscles
- Trap Bar Deadlift with Band Hip Pull - This is a great exercise for your glutes and legs, to help you run faster. Attach one end of a resistance band to a solid anchor and the other end around your waist. Walk forward until you feel a slight resistance pull at your waist. While resisting the band, perform a Trap Bar Deadlift. Be sure to keep your chest up and your arms locked at your sides.
- VertiMax Jump - Great for your quads, glutes, and hamstring muscles, start by stepping into a VertiMax with a medium to heavy resistance (depending on your ability). Keeping your knees over your toes, jump as high and as fast as you can and land safely. Repeat for 10 - 20 seconds.
- Hamstring Pull Drill – This drill is great for preventing hamstring pulls and building proper form. It’s designed to strengthen your muscles to help you run faster. Using resistance at one wrist and also on the opposite ankle, stand above the VertiMax and cycle your leg through a full rotation. Essentially, you will feel like you are running in place. Be sure to keep your foot in solar flexion to ensure proper form, and keep your feet outstretched directly under your center of gravity.
Whether you are a sprinter, long distance runner, football player and everything in between, VertiMax is proven to radically improve 40 yard dash times and overall speed. If you are interested in learning more about how the VertiMax speed training system and methodology can help you run faster, contact a member of our team. We look forward to helping you run light years ahead of your competition!