Need more leg speed

Hi guys/team,

Need your advise in regards to leg speed. my coach says that im the fastest in the league(i play footy).. be it over 10 meters or 50.. though i want to be faster.

everyone says im fast, though i do no speed training at all,... ziltch... what can do i to get even faster?... if im beating all the guys atm with speed i wonder how fast i can be if i have an actual training schedual.

can someone please help me with this.. i have a gym memborship, though i have never worked my legs.. my physio said my legs are real muscley... though that means nothing.

please hollar back with your thoughts at what i can do to improve my speed... be it off the mark or over 25 meters.

thanks guys.

I really don't know anything about running, but the sprinters I have seen on TV have the big legs that result from weightlifting. Train the fast twitch muscle. I think they spend a lot of time honing their start times too. Dust 'em off the line.

You ought to do a search for "plyometrics" -- basically explosive movements like juming and bounding which will help you refine your fast twitch muscle fibers. Doing low reps + explosive movements on exercises like squats, leg press, etc... will also help a bit.

I ought to let you know though that when it comes to training the amount of fast vs. slow twitch muscle fibers you have in your body, there's relatively little you can do. For example, if you're only 30% fast twitch, all the training in the world probably won't get you above 40%.

The old saying that "Sprinters are born, not made," is true.

You could have a muscle biopsy done by professional sports doctor (which is something I did when I was 16) to figure out exactly what your inate tallents are and how much fast twitch you are -- but it won't be covered by insurance, and unless the team you play for want's to cover it, it probably isn't worth it.

On a more optimistic note: Given what you've said, you're probably mostly fast twitch which is what you'd want for a sport like football.

Thanks guys, i will do some reasearch into plyometrics, thanks for that hot tip mate.

Hey, what's up. I'm interested in your dillema. I run track at my college and I have recently dropped my 100 meter time from 10.91 to 10.61. I did a lotta olympic lifts, and lots of upper body stuff. Before last year I didn't really lift that much but after I started the times started dropping.

As for actual running I could try to see if i can find any of my old workouts from last season and pass them on if you're interested.

TradeGuy,

That would be mint mate if you could find your old work out routine. One guy said to me the other night when we did sprints that he is faster than me, and bet me that hes faster, the coach bet for me to win, but i want to show this fella up! hehe

let me know if you can find the info

cheers

i'm interested to in speed development because i play football(soccer) and i'm trying to get in shape again after a injury.Although i play football my legs aren't strong enough,my abs are my strong point ,i'm 1.87m and 75kg 18years
in my peak i would run 6.1s-50m and 12.1s-100m are these good times for a footballer? from what i've read one of the fastest football players in the world
Dennis Rommedahl runs 11.5s-100m.
I'm very strong on short distances but i haven't got so much power in the legs so my ''stride?'' is only 1.8m but my stride rate is very good because of my strong abs like 5 per second that's pretty fast for my height
what about you tradeguy? 50m? 30m? 10m? i want to learn some efficient speed exercises which brought you to your exceptional 10.61s-100m

So, what about that old workouts tradeguy?