Tuesday, November 3, 2009

Improve Leg Power To Improve Speed

Improve your leg power and your running speed WILL IMPROVE! To get your best time in the 40 or 60 yard dash, you need an explosive start to accelerate as quickly as possible.

Improving your leg power means that your leg muscles will produce more force in a shorter period of time (fire faster). Leg power helps your speed acceleration.

The standing long jump (or broad jump) is a test of your explosive leg power. The NFL Combine uses the standing long jump as one of its test for athletes.

Use a soft athletic surface such as grass, astro-play or rubber floor to perform the long jump.

1. Stand behind a marked line.

2. Swing your arms back and bend your knees to propel your take-off.

3. Use a 2-footed take-off and landing. Jump as far as you can and land without falling backwards.

Your jump is measured from the take-off line to the nearest point of contact which is the back of the heels.

Results of your long jump:


Male, 8.5 ft. and above
Female, 6.5 ft. and above


Male, 7.5 ft.
Female, 5.5 ft.


Male, 6.5 ft. and below
Female, 4.5 ft. and below

Include standing long jumps in your training to improve your leg power and running speed.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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