3 Linear Speed Exercises for Home Workouts

Seated Arm Action

Athletes start with their elbows at 90 degrees, shoulders back, chest up maintaining posture with slightly bent knees. Then bring one hand behind the back pocket and then up to the chin. Athletes should start off slow and controlled, working the technique. And then slowly add speed and increasing velocity. Athletes should go for 5 seconds. This exercise keeps athletes focused on their proper running form that they have worked to perfect.

Vertical Jumps

Vertical jumps are great for developing power and strength in the lower body. First, athletes have to make sure that they are landing correctly. Athletes should do Snap Downs to understand how to land – decelerate, come into the landing position, and catch it.

Now for the vertical jump. Athletes reach up as high as they can and snap down with the landing softly. The goal is to land softly and make little noise when you land, absorbing the force when you come down.

Do 6 reps in a row as high as you can taking advantage of the stretch in the muscles and the fascia. 

Cycling Over Ankle

Athlete will step forward in a cycling action, where they are imagining stepping over the opposite ankle height, landing on the entire foot. Arms are at 90 degrees. This should be done with short, choppy steps.

On this exercise, you want the entire foot to land. It is okay for the heel strike to take place, as athletes are working to activate the glutes in a cycle over the ankle.

Stay On Top Of  Your Game At Home

All of these exercises will keep athletes on track, keeping in mind the perfect form they have developed while working at Parisi. The Parisi x SKLZ Speed & Strength Home Workout, including multi-directional speed, linear speed, strength workouts and warm ups, is available now for only $9.99!