6 Exercises SCIENTIFICALLY SHOWN To Make You Faster
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TIMESTAMPS
00:00 Intro
00:15 Jumps Squats
01:28 Hip Flexor Training
02:14 Romanian Deadlifts
03:15 Sled Pushing
04:15 Hip Thrusts
05:22 Nordic Curls
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REFERENCES
Jump Squat Research: (www.ncbi.nlm.nih.gov/pmc/arti...) pubmed.ncbi.nlm.nih.gov/11834...
Romanian DL Literature: (www.academia.edu/17125864/Res...)
Sled Push Research: (pubmed.ncbi.nlm.nih.gov/31742...)
Hip Flexion Research: (www.researchgate.net/figure/H...)
Hip Thrusts Meta-Analysis: (www.ncbi.nlm.nih.gov/pmc/arti...)
Nordic Curls Meta-Analysis: (pubmed.ncbi.nlm.nih.gov/27752...)
Nordic Impact on 10m Sprint Times: (pubmed.ncbi.nlm.nih.gov/29192...)
I love that he is actually putting his sources in. Academic literature, high sample sizes, reliable information. Unlike people who say "do this because I have found it works"
@@jojomojo329 well if this stuff is proven it basically means it will stretch ur potential to run the fastest you can be. THeres more too it like genetics and other factors. This is what made bolt a beast. But alot fo these exercises will make you much faster and improve ur speed. Science is the answer to everything.
@@TheJackOfAllTrades777 That knowledge is out there because of scientific studies from the past. Most of this stuff has been out there for a while. All of those trainers and the stuff you do are from these foundations of building muscle that comes from science.
Someone has to test if it works first, for it to be worth the time to study. So yes academics are normally behind. Academics confirms what some people that are ahead of the curve find.
Connor Brady Well they do _both_ hold water. It's just one is like the mouth of a firehose... and the others closer to the three gorges dam...
Science isn't just about academia.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Ok
🐐
Equally important is to have solid sprint mechanics! If you do, you need less power or reactivity to be at the same level. For example, let's say your "power" in your sprint specific muscles is 80/100 (100 being the max), but your mechanics are only 50/100 (shitty), you wont be nearly as fast as you could be with good mechanics. On the flip side, someone with perfect 100/100 mechanics could be faster than you despite only being a 50/100 in power.
@@neoswordian91 ur just tryna impress the KZheadr, he aint ever reading that
The first exercise is recommended doing it with heavy weights or light weights?
This is insane, recently I’ve been trying to improve my speed with my little brother since he is getting into basketball. Bless your content, can’t wait for 1mill subs
Appreciate you and glad you enjoyed the vid.
@@TheSprintProject_ nice work
@@pacelabltd Just found your comment, thank you Steffan!
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i’m 93 pounds how much weight do i use for the squat jumps
I'm a former division 1 sprinter and high hurdler. I can tell you exercising my hip flexors and improving my flexibility were absolute game changers. My coaches would always say you can only get faster if you increase stride length without losing stride frequency or vice versa. Flexibility helps with stride length. Hip flexor training improves stride frequency.
thx for the tip buddy really appreciate it...
what was your 100/200?
High school Track and field coach here. Fantastic work, keep it up! Two other exercises that are also beneficial for sprinters are split squats and snatch grip deadlift.
agree these 2 exercises are great too
Thanks Jonathan! Appreciate you checking out the vid and sharing your input.
A little late to your comment but can you tell me why a snatch grip deadlift can be beneficial towards sprinting? Compared to just a normal deadlift? Genuinely just curious
@Grayk-ge5vo Greater range of motion because your grip is wider. You have to start deeper, and the lift at the top is closer to your hip crease. You also work your back and grip harder. Could also be beneficial if you ever decide to do snatches. Which imo all field athletes should eventually do a snatch variation
@@EfficientAthleticswhy not just a full clean snatches generate less power than a power clean
Jump squats:4 weeks 8 sets 4 reps 4 weeks 4 sets 8 reps 30% bw Elastic hip flexor: 3 sets 10 reps RDL: 3 sets 10 reps eccentric Sled pushes: heavy weight Hip thrusts: light weight higher velocity 4 sets 12-6 reps Nordic curls: 2-3 sets 5-10 reps medicine ball assisted can help
I love that you did your research and backed yourself up. Awesome job
This is amazing. i love how you demonstrate the exercises from different angles. makes it easy to pick up the form and to it properly. Earned a sub instantly
I watched 15 seconds and immediately hit subscribe. Love how you break it down and back up your information with research. Great video and looking forward to checking out other videos.
This is everything what we need. Article -> Examples -> Reason. Thank you!
You! Young man are going places. This is one of the best videos I’ve seen on you tube. Retired HS science teacher…just started my second career as a CPT. I appreciate this work bro.
He’s absolutely correct. This is a phenomenal video.
This is Awesome! Thanks for doing your research and putting up the trials that is so helpful!
I've used plenty of these workouts but never delved into the science behind it. Awesome info bro and great research. I'll definitely be checking out some of those meta-analyses you mentioned. Earned a subscriber.
I hardly subscribe to Track & Field channels due to conflicting training approaches but yours are backed by science, one major difference between you and coaches who are too experimental and inconsistent! Appreciate your depth of research in proven methods!
Love that you bring the receipts on this!
You know what you’re talking about. it’s good to see someone with this much knowledge of sprinting sharing it on KZhead. Subbed and looking forward to more content!
Thank you, welcome to the channel!
This video slaps man. So much good information for people to use. I've been doing a lot of research and have been using literally all of these exercises for a few months now and hit some wild pb's. (Altho I'm more of a jumper) I think the biggest problem with youth athletes is over training though (since a lot of the info on good exercises is out there already), would be awesome to see an indepth video on training frequency and intensity if you think it's a good idea. Love the content bro keep it up!
Thank you man. That’s a great idea and it really isn’t talked about enough. I plan on making a video on it for sure.
@@TheSprintProject_ can you please make a video on cool down after training sessions. I think cool downs are very important and highly overlooked.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
There's not really a thing as over training, just under recovering and poor time management
@@jadenbear1013 so, overtraining?
Dude, this is awesome!! We need people like you on the hispanic community of fitness and athletics!!!
This is perfect. Everything makes so much sense. Great job
I just want to say that this entire video is an absolute gem. I will admit I'm typing this as I paused halfway thru because I was super impressed that you're one of very few content makers that use actual scientific models and studies to back up your suggestions. You may touch on this later in the vid but what is your take on hill sprints (incline sprints)? I also have to admit I usually do not introduce RDL's or heavily resisted sled pushes until the athlete has demonstrated really good form. I see it cause too many lower back issues as well as making them prone to Anterior Pelvic Tilt.
This video is sooo well written, filmed, and edited. I can't wait to try these out!
did they work?
Really great video, straight to the point without unnecessary chatter, Good Job.
I'm not even a sprinter, but this video is awesome. Lots of information and you don't overload the video with tons of useless chatter, just straight to the point information. AND you give the sets and reps for each exercise! Awesome work 👏 this will definitely help me get faster legs for boxing
i’m 93 pounds how much weight do i use for my squat junps
@@jkprod.1847 30% Like he said. There's a comment in the thread that has more details.
Thanks so much for sharing. Great recommendations. I would add mobility, foot, ankle, and lower leg training to the list. In addition, direct quad work with lunges, step ups, and the like. In most sports it’s your acceleration over ten meters and your stopping ability that make the biggest difference. Again, love the video.
Appreciate you checking out the video and I'm glad you enjoyed it. I agree those are very important factors for speed as well, I plan on making on videos on them for sure.
Slow old guy here, but I love the topic. As a coach I found that quite a few of my athletes were limited not by their strength or power as much as their poor mobility and bad ankles.
Love the explanation, the modifications, and the sources!
I like his explanations and clear editing. Very well done! Subbed!
Aaaannd save to playlist! Thank you for this, All very sound advice with great foundations in practical applications to the sport. Great video. Former multi events National champion (UK) many times over.
Love it man keep em coming these are all good exercises in general for any athlete at any level which is the beauty in it
Thanks man, got a lot more coming, and you’re right. These apply to any athlete looking to improve their performance.
Dude, great editing! These videos are really well done!
Bro this was so good. Learned some stuff and I love that you were showing sources etc.
Algorithim did something good for a change. I really needed sprint specific exercises that were evidence based; coming from just lifitng background I was struggling to adapt lifts for sprints and not be sore on the turf. I already use jump squats, Romanian and GHR..but good to see the loads tested. Thx!
I love how you use sources to back up your points fire video 🔥🔥🔥🔥
🙏🏻🙏🏻🙏🏻
Man that was an exceptional, well researched video. Great job!
Great video. Knew a lot of the exercises but love the extra little bits such as using an exercise ball to help you get lower under tension on the Nordic curls
These videos are great, I"m so happy that you are making them more regularly because it's helping me a lot. Please keep pushing out content you're going to grow so fast
Thank you I appreciate you letting me know, I've been consistently putting out 1 vid a week and will continue to do as long as I can.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Great video , Pace, info and clarity. Keep up the great work.
Thank you Pablo!
Great video man!!
Dude this is such a good video, no multiplier needed! Great speaking pace and quantity of content!
back in my younger days I used to do the Nordic curls because I found that it was the only exercise that challenged my hamstrings. 60 pounds later in my older days they are the hardest exercise for the legs now, older I got... the bigger my upper body got in mass, guess it's called old man muscle? haha. Great video, excellent resources. Cheers
Awesome video, man! Currently fine-tuning what I'm doing and am definitely going to implement this into my routine
update?
Love the science behind this friend. Big thanks :)
Hey bro hope you been well never knew you made KZhead videos glad to see you're successful!
Bro, your literally one of my favourite KZhead channels and you information always helps me out 👍
Appreciate you Fred. 🙏🏼
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Thanks champ I’m defo trying to get faster as my season starts in February so I’m in off season now
You just earn a new subscriber. Big fan of your style and explanation. Keep at it
Exercise ball on the nordic curl is a great idea, thanks for that tip
This is such solid content, I love the scientific references too!
Appreciate it John, glad you enjoy the vid! 🙏🏻
Dude, this video was awesome! Your content is first class. Keep it up!
Appreciate it man, plan on doing more like this for sure!
@@TheSprintProject_ 1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Brother these all exercises together are game changer 🔥🔥🔥
Bruh, fast clean concise. And a plan that actually looks like it works, with the science to back it up. Thank you
This is one of the best if not the best exercising videos I've seen on KZhead
That was the goal. 🙏🏼
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
That foam roller trick for single leg deadlifts was BOSS man, thank you!!
You got it, thanks for watching!
Real helpful information 🙌🏻
this video is what I wish more videos were like, concise and straight to the point also with backed up scientifically proven studies, excellent work!
Thank you and I agree, straight to the point is what I aim for in most of my videos.
Nice Video as always, all these exercises help for sure to run faster!
Thanks man, confirmed again the champ!
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
This is some good stuff... There's a lot of videos out there in the lot of one of these but you hit the nail on the head.... Very good video
Yet again gained education from your videos. Outstanding content, as always.
Appreciate it, glad you've been enjoying the vids.
great no-nonsense content, thank you !
Great video! My kids are going to start winter break from soccer in about 6 weeks and we'll be focusing on getting stronger in order to be faster in the spring. I'm looking forward to doing the work with them!
Step ups and power cleans are also great when it comes to sprinting
True ✊🏼
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
He knows what he's talking about 👍👍👍👏👏👏 Great video!!!
Thank you! 🙏🏻
i just found thsi page im very impressed. Subscriber for life!
Excellent information. Fantastically presented!
Good job! Love the explanation and all the small details (like doing the exercises barefoot).
00:15 Jumps Squats 3x per Week for 8 Weeks First 4 weeks: 8 Sets 4 Reps Last 4 weeks: 4 Sets 8 Reps 30% of Body weight Bare foot Moderately soft surface 01:28 Hip Flexor Training 3x per Week for 8 Weeks 3 Sets 10 Reps 75% 1RM If not Elastic band try Cable machine 02:14 Romanian Deadlifts Eccentric 2x per Week for 6 weeks 10 Reps 1 Set 1 Added EA. Week 6 Sets by Week 6 03:15 Sled Pushing 2X Week for 8 Weeks Light Moderate Heavy Weights 5 meters 04:15 Hip Thrusts 8 Weeks for Less Lighter weight Higher Velocity 4 Sets Per Week 12 to 6 Rep Max Also Try Single Rep Thrusts 05:22 Nordic Curls 10 Weeks 1x per Week to 3x per Week 2-3 Sets 5-12 Reps Can try lowering with medicine ball
I love how u juss get to the point precise and very educational thanks!
Dude! You are bringing the FIRE ! Had to like and subscribe.
When I was a kid I watched Steve Atwater do almost 20 of those hamstring curls. He was a beast
I just found your page and I can say, you’re going to be huge. Keep doing your thing bro. I want an autographed hat.
Send me an address on IG and I'll make it happen.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
100% clean @ simple explanation and illustrations
Using the medicine ball on the nordic curls is absolutely genius! Great info!
Damn dude! Great video!
Thanks Danny!
Thank you for this. I just got my pb from 13.5 to 12.9. That's and insane improvement and it's all thanks to you
That's epic!! Congrats. I just made the videos, you're the one who did the work ;)
If you don’t mind could you tel me your height and weight
How long did you do this workout for?
Brother the way you breaks this down is 💯 better than any speed training on KZhead
This is one of the best trainning related videos I’ve seen
Bro can you do a guide for long distance training
This man knew not to show his feet bare lmao In any case, great vid man. I'm glad I subbed, seeing how underrated you are.
Yeah ain't nobody trying to see a man's bare feet in 4k lol. Thanks man!
@@TheSprintProject_ Honestly I was more concerned with the people _who _*_were_* trying to, tbh.😅 You're welcome though!
Great video dude!
Outstanding video!!
I wish that knowledge was widely available when I was growing up.
Yeah so true
Do you still train now?
@@TheSprintProject_ nah, body is too beat up. I do some training here & there, but not as the old days.
Thanks man
🙏🏼🙏🏼
Fantastic analysis!
Heck yeah! Thank you. I'm excited for the gym now
For the hip thrusts brother, what do you mean by 4 sets per week. I’m assuming they trained the exercise once w 4 sets (12-6rep max) or am i misunderstanding it. Love the content too
Hey sorry if I missed this, but how many sets for the weighted sled push? Also for the hip thrusts...would I train them on two separate days with 2x12? or four separate days 1x12?
Dope video, thanks so much man. Love the science included
Solid video man. Thanks for the info+sources.
The jump squat weight difference may have caused the 80% group to have much higher muscle strain if they were doing the same reps
Facts
Eggcellent. Knew about Nordics and Deadlifts - Didn't think about pushing a sled or jump squats. And was introduced to the hip flexors by kneesovertoesguy. Saving this video for future reference!
Does knees over toes guy's program help with sprinting also? As I believe he targets jumping and prevention of injury, which could be beneficial to run faster, thanks
Dope, glad you learned something new from it!
I haven't tried his program but it seems more geared towards preventing knee pain. In the near future, I'll release a program for this once I've tested, implemented and spoken to all the experts myself. In the meantime I got more videos like this coming and have a video of a full olympic sprint workout dropping soon.
That's fair, I look forward to it
Great video bro this was exactly what I need
This was a fantastic break down. You got a new sub
I went from 3miles in 30 minutes to 4 miles in 30 minutes, love this guys
how long did it take for ur speed to increase cause i’m trying to get faster for my last cross country meets
@@kenzieee.p 2 weeks, the thing is that I wasn’t in good shape too, so when I started training hard the increase would be very noticeable, like if a already buffed person that runs super fast tries this technique is not going to see much a difference maybe that’s what’s happening to you
Good info
🙏🏻🙏🏻
Great Video bro👌🏾
Great video, very educational brotha
Tips for Nordic curls: 1. Have a mat or pillows underneath you if you're scared to go down 2. Once you think that you can't go down any further hold that position for a few seconds. Only then can you try to go back up or fall down. 3. Get a freind to hold you're ankles for you it feels better. 4. These are fast you can do them right after dinner for a month and you'll be much faster 😀
Excellent 👌 video
Thank you Harish 🙏🏻
Thank you for this!!!
I have been waiting for this video. Thank you so much 🙏🙏
🙏🏻🙏🏻