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Beginners tasks for speed
Around the Academy:

1. The start
Most sprinters use a special start when they race.

It might feel awkward at first, but if you keep working at it you will get a little faster.


2. Burpees
These will also help you to work your leg speed. Place hands flat on the floor, fingers pointing forwards.

Bring both legs in by bending them towards your chest until the balls of your feet are touching the ground in between your arms (or as close as possible).

Then push into a vertical jump (straight up into the air).

Land softly by bending your knees a little when you touch the ground.

Thrust your feet back out behind you and repeat. When you are happy with the technique try to do these as fast as you can.

Find a number you can comfortably do (e.g. 10) then build up by trying to add a few more every week.


3. Squat thrusts
Just like the burpee, stretch legs out straight behind you, palms of hands flat on the floor.

In the double leg version, bring legs in so that balls on feet are touching the ground between hands and thrust straight back out again.

In the single leg version, alternate the leg that is bent towards hands

4. Shuttles
Another great way of building up your speed are the shuttle runs.

They can be hard word but incredibly effective.



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