Daily paper. Local, state, and wire news and commentary. Photo galleries, business and obituaries. Athletic Lab is the premier sport science research training facility in NC. Led by renowned coach sport scientist Dr. Mike Young, Athletic Lab works with athletes. Choose your exercises carefully to improve the attribute or skill you are focusing on. For speed, here are the best three plyometric exercises. Easy Ways to Improve Your Sprint Speed. Sprint speed is probably the most measurable way to demonstrate your potential as an athlete. Jennie-Batting.254205215_std.jpg' alt='Increase Softball Running Speed' title='Increase Softball Running Speed' />At college camps, the ability to crank out an impressive 4. Yard Dash can be the difference between winning a scholarship or being relegated to walk on status. At baseball tryouts and pro days, a good 6. Yard Dash can send a guys draft stock through the roof. How To Free Download Hindi Movies From Internet. Speed is valuable at any level of competitive athletics, so if you want to improve your speed and make yourself more marketable to coaches and scouts, try these drills and exercises. Start with Wall Drives. The most important part of sprinting is the start. To practice the correct starting form Stand in front of a wall in a two point stance, as shown in the following video. Drive into the wall, achieving triple extension hip extension, knee extension, ankle plantar flexion on your back leg, and drive your front knee forward and up to hip height. Increase Softball Running Speed' title='Increase Softball Running Speed' />Your front knee should be bent at 9. Once youre comfortable getting into this position, add more steps to the drill. Mimic this movement when running sprints to ensure a powerful start. Use this as a warm up before sprinting to learn proper mechanics. Dont just lean into the wall. Try to drive the wall away from you as hard as you can. How To Increase Softball Running Speed' title='How To Increase Softball Running Speed' />Welcome to RFastP. This website was created for anyone who is interested in fastpitch softball in or around the Rochester N. Y. area. Welcome to Atlanta Speed Academy Atlanta Speed Academy ASA benefits all aspiring athletes of ALL sports ages 5 to 17, both boys and girls by providing programs. Perform Heavy Sled Drags. Another way to practice efficient acceleration at the start is to perform Heavy Sled Drags for 1. To be considered heavy, the weight on the sled should be close to your max Squat. The key here, as with Wall Drives, is to achieve triple extension on the back leg while powerfully driving your front knee forward. Then drive your front foot down and back into the ground to propel yourself forward instead of reaching out and pulling yourself forward. Perform 3 5 sets of 1. Develop Isometric and Eccentric Hamstring Strength. The best way to train your hamstrings to improve running speed is to perform eccentric and isometric exercises. When running, the hamstrings dont act primarily as knee flexors. Instead, they work to keep the knee joint stable as force transfers from the hips. They also assist the glutes in hip extension and slow down knee extension during the swing phase. For isometric strength, do Bent Knee Hip Thrusts on a ball or bench for three sets of 1. Start with your knees at a 1. Dont rest your butt on the ground. Just tap and go. Add weight in the form of a barbell or dumbbell placed across your waist if necessary. For eccentric strength, do GluteHam Raises for 3 sets of 8 to 1. Use your arms as little as possible and lower yourself to the ground as slowly as possible. Use Good Arm Swing Mechanics. An easy way to speed up your sprint is to make sure your arms are moving efficiently. As you run, keep your elbows at 9. Workplace Wellness Programs Statistics For Dummies. ArmPro_Kinetic_Bands__43951.1440718158.380.380.jpg?c=2' alt='Increase Softball Running Speed' title='Increase Softball Running Speed' />Lower your hand as if youre about to put it in your pocket. Dont let yourself hunch forward with slouched shoulders it will slow you down. The Rev Up Start is a good drill to ingrain good arm swing mechanics. Get into a two point stance and move your arms as if you were running. Keep your shoulders back and your arms at 9. After a few practice arm swings, take off into a sprint and maintain focus on your arm swing. Improve Stride Length. Many runners make the mistake of taking lots of short, choppy steps when they try to run fast. A better option is to take longer strides, and make them as powerful as possible. To lengthen your stride, focus on getting full triple extension on your back leg, rather than attempting to reach forward with your front leg. If your foot lands in front of your center of gravity during acceleration, it will slow you down so focus on driving your feet back at ground strike instead of just letting your feet smack the ground. To develop a feel for powerful hip extension, perform three to five sets of Standing Triple Jumps at the beginning of your workout. Read More Photo Credit Getty Images Thinkstock. News Tribune Central MO Breaking News.