if you want to run faster then keep on watching because in this video i'm going to show you six exercises that are scientifically proven to make you faster in just a few weeks i'm going to show you each exercise the benefits the science behind it and how to do it down to the weights sets and reps let's get into it the jump score has been shown to improve sprint times by multiple studies including this one with 60 subjects which found that eight weeks of jump squats significantly improved 50 meter sprint times for the first four weeks they did eight sets with four reps for the last four weeks they did four sets with eight reps three minutes rest in between each set in every single session they did this for a total of three times per week for eight weeks the question is should you train light weights at a high speed or heavy weights at a slower speed they study put it to the test in order to see the difference in sprint times for eight weeks they had group one use thirty percent of their body weight then they had a group two use eighty percent of their body weight they found that the group that used eighty percent rat significantly slower meanwhile group 1 who used 30 ran significantly faster to make this even better i like performing these barefoot and i recommend a moderately soft surface if you're starting to implement them because if you were sneakers your body has a hard time getting a feel for the ground tends to land harder and there's a lot more impact placed on your joints on the other hand doing these barefoot i found it easier to engage my foot muscles calves and land softly this way we're strengthening our feet and improving the power in the legs at the same time research shows that elastic resistance based hip flexor strength training improves sprint times specifically in the 10 and 40 yard sprints which is equivalent to 9 and about 36 meters the subject trained three times per week for a total of eight weeks each training session consisted of one hip flexor exercise with elastic resistance for three sets of 10 reps with 75 of their one rep max with the final set performance of failure in this case we're training the hip flexors to fire powerfully from a static position i see this transferring over the best to the sprint start and if you don't have an elastic band here's what you can do instead nearly every gym has one of these cable machines so you can use this attachment and get into this position not only is it shown to improve sprint times but it's also a killer ab workout if you've learned anything new so far make sure you hit the like button for me literature suggests the exercises that strongly activate the glutes and hamstring muscles such as the remaining deadlifts transfer over to maximum speed sprinting because research shows that eccentric training causes greater improvements in sprinting ability than concentric training if you combine these two concepts it makes logical sense to perform eccentric romanian deadlifts the second study i mentioned eccentric training was performed twice a week for six weeks using ten reps the first week consisted of one set and an additional set was added each week for a total of six sets by week six not only can these transfers were better to spring the traditional deadlifts but due to the nature of the movement you don't need as much weight so there's less stress on your lower back to make this even better you can do these with a single leg if we have the appropriate balance the problem with these though is that it's very easy to do them wrong because it's a very high coordination movement to solve this we can use a foam roller to ensure correct posture to the hips and use a kettlebell to make sure we're going down low enough this study used 50 high school athletes to test the effectiveness of unresisted and resisted sled pushing over the course of eight weeks they found significant improvements in five to 20 meter sprint times in the group that performed sled pushes and no improvements in the group that did unresisted sprint training i found in my experience that pushing a sled does two things that are very effective to sprinting one it makes it easy to get in the correct posture for acceleration and get very low which is quite difficult to do without pushing a sled the only guys i've seen we're able to get down low on the star are elite sprinters like asafo powell two it teaches you exactly how it feels to drive the leg back into the ground behind your center of gravity without worrying about falling on your face which is also hard to do because normally this requires you to have correct posture in the first place along with a great deal of explosive power in the studies subjects have two slept pushing training sessions every week for eight weeks with light moderate and heavy loads each group saw significant improvements especially over the first five meters the group that had the most improved sprint times was the one that used heavy loads by the way if you guys aren't sure on how to do any of these exercises i'll be posting on tik tok how to do them as well as variations for each one there's some controversy in the community as to whether or not these transfer words are sprinting well a meta-analysis reviewed six studies that tested the impact of hip thrust as from performance they found that four out of six studies reported a significant improvement in sprint times here's a key factor that is likely the root of all the confusion the two studies who failed to see any results used heavier weights which leads us to the conclusion that lighter weights moved at higher velocities are ideal for improving sprint times with the hip thrust in these studies the benefits were seen in subjects after training for just eight weeks or even less in some cases it's exactly what they did in one of the studies that successfully improved sprint times it did four sets each week and work their way down from a 12 rep max to a six rep max there's not significant research on this but i found to make these better i like taking things a step further and doing single leg hip thrust as well at the end of the day sprinting is a single leg movement so it makes sense to also target each leg individually as some of you guys know i interviewed an olympian a while back matthias buehler who is a two-time olympian eight times national champion and trained at the same camp as andre de grasse he's been helping me out with training and he's also recommended to me the single leg hip thrust during the summer phase of the sprint the hamstrings have to work extremely hard as two important things happen one side flexion occurs it must contract to bend the leg so as leg extension occurs the hamstring must lengthen under high amounts of force having weak hamstrings that can't handle high amounts of force in this manner is one of the reasons behind hamstring injuries in order to prevent that we must train the hamstrings to be very strong as they lengthen otherwise known as eccentric strength the nordic curves have been shown in multiple studies including this meta-analysis as a highly effective exercise for preventing hamstring injuries studies also show that nordic curls significantly improved spring performance in 10 meter sprint times after just 10 weeks of training here's how they implemented this exercise over the course of 10 weeks they increased the training frequency from once a week all the way up to three times per week they perform two to three sets with five to twelve reps gradually increasing the volume over time this is the hardest hamstring exercise i've ever personally done i've only seen two people who can go all the way down to the ground and come back up the knees are her toe guy and tyree kill one of the fastest players in the nfl i'll be honest with you guys the other week i actually found something in my hamstring i thought i almost pulled it fortunately i did it but now i'm doubling down on this along with a few other eccentric hamstring exercises to make this even better we can use a medicine box rather than dropping to the ground once our body is exhausted we can use it to get more time under tension and get further down to the ground again if you learn anything new so far in this video make sure to like button for me as effective as these exercises are then that can help us run faster unless we have a scientific approach to warming up before sprinting you can click here right now to watch this video and it'll show you exactly how to do that