Work Out Time!

Track and field isn't just running is a oval for a long period of time to see who is faster or who is better, it's about improving your speed, your performance, and your muscles to keep your body in good shape. Yes, it may be a lot of work to do, but it is worth your time and focus for you to do better.

Speed is the main key to becoming a better runner. It may take a long, hard workout and time but if continuing to do the workouts will help you become even better. A good beginners exercise to do is The Stationary Arm Wings.

Purpose
To improve running mechanics and speed by providing reach cues for upper-body movement while in a stationary position.

Standing Stationary Arm Swings
1. Stand with your feet together.
2. Swing your arms in a sprinting motion. each arm should be at a 90 degree angle when bent.
* Keep your hands relaxed, do not have them tight.
* Your arms shouldn't be crossing your body, try to keep them as straight as possible


If you want to make your workout a little more harder you can try:
Seated Arm Swing
1. Sit on the floor with your legs out in front of you.
2. Swing your arms in a sprinting motion. Each arm should be at a 90 degree angle when bent.
* Try not to bound of the floor too high as the training becomes more vigorous.
* Avoid contact with the ground.
Weight Arm Swings
Same as the Standing Stationary Arm Swings, but just holding weights in your hands.


By swinging your arms, Your training your mind and your legs to keep up with your arms. the faster your swing, the faster your run.


Citation: Training for SPEED, AGILITY, and QUICKNESS Second Edition By Lee E. Brown and Vance A. Ferrigno Pg. 25 SPEED Section