Isometric Speed Training Exercises

Although not your everyday type of exercises, isometric strength and speed training--also known as "static strength training"--can be effective under certain circumstances. As there is no involvement of the joints in isometric training, it is often used as a form of rehabilitation when there should be no stress on the joint, although it is also used as a general form of conditioning. Conditioning with isometric strength training can provide many benefits, especially in sports that utilize isometric speed movements, such as swimming, climbing, gymnastics, and wrestling.

  1. Isometric Squats

    • One of the keys to speed is the strength that is located within the legs. One popular exercise which can provide speed and strength in the legs is isometric squats. Start by placing your back against a wall. Follow this by lowering yourself to the floor until your thigh is roughly parallel and your shins are perpendicular to the floor. At this point, the knees should be bent at a 90-degree angle. Hold your arms straight in front of your body and hold the position for as long as possible, usually a time period of 10 to 30 seconds. Repeat the exercise two to three times.

    Isometric Calf Raises

    • One of the hardest muscles to exercise are the calves, which can be made even harder when an ankle injury occurs which prevents movement of the joints of the ankle. Exercising the calf can ensure enhanced speed of movement of the legs. To perform isometric calf raises, start by holding a fixed, immobile object, such as a chair or counter. Stand on one leg. Place the opposing foot onto the back of the standing foot. Follow this by standing up and onto the toes of the stable leg. Utilize the fixed object for balance. Hold the position for as long as possible, usually a duration of 10 to 30 seconds and then repeat with the opposite leg.

    Isometric Hip Extensions

    • The hips add speed differently than do the legs. They provide the opportunity for the body to turn quicker, which can be very beneficial in many sports such as golf, wrestling, and gymnastics, where speed and strength in the movement of the torso are essential. To perform isometric hip extensions, stand near a fixed object. Face the object and raise one leg behind you, while keeping it as straight as possible. Keep your stabilized leg--that is touching the floor--slightly bent to avoid stress on the hamstring. Bend your body at the waste forward slightly. Attempt to get the raised leg as close to parallel with the ground as possible. Hold for 10 to 30 seconds and repeat with the opposite leg. The flexibility and strength will serve to speed up the movement of the hips.