I want to get faster

[Zomaru]

I know that using ankle weaghts is bad for you when u do exsircize but what if you have them on just for walking and normal activites and take them off when you work out does it lessen my chance of injory?

 

[Zomaru]

help me out

 

[Zomaru]

i am keeping this post up till some one answers

 

[SystemicAnomaly]

Would not even use them for walking. Look into plyometric exercises instead. Skipping rope is also an excellent idea.

 

[BMC9670]

Do you want to get faster or quicker? They can require different training techniques. As a college-level athlete who played basketball and ran track (long jumper and hurdler), I trained differently to build top-end speed and explosiveness for track as opposed to quickness for basketball.

Top end speed requires explosive training of the fast twitch muscle fibers and can involve putting on muscle. This helps with quickness as well, but too much can add bulk. Polymetrics, resistance sprinting using a slight grade or parachute, low rep, high weight training (squats, clean, etc) and the like will build speed. Just look at how muscular sprinters are.

Agility ladders, polymetrics, court drills, running steps and the like helped build quickness. Some weight traning as well, but you don't want to get as bulky for quickness. Basketball players and tennis players tend to be leaner and quick.

Having switched from basketball to tennis, quickness and lateral movement seem to be more important than all-out top-end speed.

 

[BMC9670]

... I also agree with jumping rope. A great quickness excersize for tennis and has the added bonus of being great for building rotator cuff muscle strength.

 

[mike53]

Throw the ankle weights away and get yourself something like this:
http://www.shapeupshop.com/fitness/running/power_chute.htm

 

[Djokovicfan4life]

Throw the ankle weights away and get yourself something like this:
http://www.shapeupshop.com/fitness/running/power_chute.htm

Hey, I've seen some of the OSU players using those things! Running already sucks, I'd hate to have to fight against a parachute while doing it! jk

 

[mike53]

The pain factor is well above the ankle weights and it's much safer. You can get a higher intensity workout have more time left over for tennis.