How do i get faster? By lifting weights or plyometrics? Or both?

plyometrics better because employing actual running movements , there less chance of creating muscle imbalances. try plyometrics if can leg press 2 , half times body weight. you'll want gradually introduce plyometrics training, no more twice week, , take two-week break plyometric work every 8 weeks.

warm plyometrics workout, jog @ least 5 minutes, , follow 5 minutes of light skipping, gentle jumping jacks, , high knee prancing. it’s best perform jumping drills on grass have cushioning. football field ideal can use yard lines, stable, cushioned surface track provide "give" need. after drills, easy run or reduced-volume speed session round out workout.

launch each drill feet shoulder-width apart , knees bent. perform 2 4 sets of each drill.

balance drills
payoff: improves balance; strengthens ankle, knee, , hip joints.

1. jump , sticks
jump , land on balls of both feet. jump high, not far. land knees bent , hold 2 3 seconds before jumping again. alternate jumping 10 yards forward , sideways.

2. two-way hops
start balanced on right leg. hop 2 3 feet forward onto left leg. hold 2 seconds regain balance. stay facing forward , hop start position onto right leg. hop onto left again, move sideways, back. that's 1 set. 3 more, repeat drill starting on left leg.

elasticity drills
payoff: strengthens lower-body muscles; improves spring-like ability of muscles , tendons around joints.

3. skip ups
exaggerated skipping motion. drive leading knee high, until thigh parallel ground, while popping off ground, toes pointed.

4. standing long jumps
swing arms back, forward leap, , jump far possible, landing on both feet.

power drills
payoff: improves stride power, or force of each push-off.

5. jump , sprint
standing long jump (see drill 4), @ moment land, sprint 10 yards.

6. triple jumps
start standing long jump (see drill 4), land on right foot, hop forward onto left, hop , land on both feet. aim maximal distance whole way.

ideally, number of jumps should not exceed 80-100 /session beginners , athletes in workouts, 100-120/session intermediate athletes, , 120-140/session advanced athletes have completed @ least 4 weeks of plyometric training.

i sprinter in track , running in football. need speed , quickness can make varsity, tips??

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