If you are already practicing or playing a lot of games and can't add volume to your training on the field or track, you're new best friend should be a pull-up bar. This might be the exact tool you need to develop your speed. Outside of explosive power from the lower body; fast, powerful and responsive arm swing is the greatest factor in propelling the body forward. Basically if your arms move fast enough, your legs will follow. When your needs to spare your body the mileage or have a lower body injury that hampers you from getting on the track just think up.
Tried and true. If you can do 15+ pull ups (male, female more like 7+) you are probably EXPLOSIVE. Banded assisted pull-ups are a great option not only for those developing the strength to perform them unassisted; but also for in-season athletes who want to spare stress on the shoulder joint. Attach a band to the handle and wrap it under your knee to achieve maximum support at the bottom portion of the movement. Make sure you are using a full range of motion; we want long, snappy range to translate out to the running track.
1/2 Kneeling Cable Lat Pulldown
This movement screams explosive. The half kneeling position stretches the exact structures an explosive athlete needs released...the nagging hip flexors (iliopsoas, rectus femoris) which inhibit hip extension. Whilst this stretched position gets those areas to relax, The 70 degree pulldown angle has the shoulder moving and the lat firing in a very similar manner to how they would in a sprint.
Add in these movements this season and attack the track with vengeance when it warms up!
Jordan Guilford holds a degree in Exercise Science & Health Promotion and is a certified Strength and Conditioning Specialist. He spent 4 years as a Fitness Instructor for the Canadian Armed Forces and is the Fitness Director for the Canadian Ice Academy.