Originally Posted by Patches O'Houlihan
I'm 19 years old. 5'10" and 173 pounds. What would you suggest?
To improve speed, to play bball?
Warm up, 15' at a low pace (40'' each lap of a bball court), iprove slighltly every week
Gymnastics: 10' . Exercises that cause active elongation of muscles. (like stretching, but moving..)
Rope: 10'.. always faster and harder (crossing, side-side-center, with stiff legs, while running, while running sidewards, skipping, and so on...)
15' stadium stairs: jump on the stairs of your gym, for a lenght of 10 big stairsteps (those you can sit on, not the small ones):
3xside skip, each side.
3xpliometrics, descending the stairs
3xstiff legs (using only ankles and feet) on the small steps.
This should take 10 ' max.
Rest a bit..
and then: start from a corner of a court. Sprint on a short side, rest while running slowly on the diagonal, sprint on the long side, rest running slowly on the short side, sprint on the diagonal.
Repeat 5 times with a 5' rest.
OR, instead of this running exercise.. find a hill were you can sprint peacefully uphill. best if it's really steep.
sprint 3x3 x 30 metres, rest walking back between the sprints, 3' between the series.
If you want to improve speed for other sports, things are different.