Explosive Speed Training: Free Speed Lessons

Get ahead of your competition by EXPLODING into your first step!

3 Exercises to an Explosive First-Step
by PureAthlete.com

Ironclad Rule #1 for Explosive Speed:
Igniting yourself off the line is an attitude.

If you think fast, you'll do things fast.  In order to do things fast, you must train and visualize your mind and body to ignite your fast-twitch muscle fibers simultaneously at the sound of the gun, at the handoff, or whatever the cue is for you.

If you first see yourself exploding off the line, ahead of your competitors, you are a quantum leap closer to making it happen.

Now, with the first and most important part of first-step explosiveness said, here are two exercises you can incorporate into your training routine to launch yourself to your goal through a faster first-step.

Explosive squats - one time every 4 workouts is plenty.  This is taxing to your body (although it may not feel like it as you are doing the workout).  You must have a thorough warm-up, drawing lots of blood to your quads, hams, and calves. 10 minutes of bike riding, or jump rope should be enough - and be sure to stretch after your warm-up, and before your training session. About 10-15 minutes should be fine, holding each stretch 30-60 seconds.

Do normal squats, with a comfortable weight, at about 55% of max. 12-15 reps.  And above all, DO NOT do these exercises unless your form has been checked by a certified coach, trainer or professional.

Explosive Lunges - also great for balance and agility. This exercise is performed similar in every way to Explosive squats.  Especially the mental part. You must Explode out of the movement.  Lunges are done by standing shoulder width apart (with dumbbells in hand, or barbell on your shoulders - but you must work up to this - start off with no weight).

Take a little more than a stride length step out in front of you with your right leg, bend down on your front leg (do not let your knee extend past your foot) and EXPLODE UP! back to standing position. Be sure you explode your body as far forward as you can go until your natural body mechanics forces you to come back to a standing position . This will keep you in the habit of always going  forward.

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