Stretches That Make You Faster

Stretching properly, and thus developing flexibility, can help you avoid injuries and increase your speed. Stretch both during your warm-up, to increase blood flow to your muscles, and during your cool-down, to reduce lactic acid buildup in your muscles. Combine stretching with strength-training, by stretching between lifts. Be careful not to overstretch, particularly if you are recovering from an injury.

  1. Quadriceps Stretch

    • The quadriceps, or the muscles in front of your thighs, are responsible for lifting your knees and increasing your speed. Grab hold of a stationary object with one hand, and grab your opposite foot with your other hand. Lift your foot toward your buttocks, ensuring that you keep your back straight and not let your knee drift forward ahead of the stance leg. Hold each stretch for 10 seconds, and stretch each leg up to 10 times.

    Hamstring Stretch

    • Stretch your hamstrings, the muscles that run from just below your knee to just into your buttocks. Lie on your back, keeping your back flat. Grasp the back of one thigh with your hands, bend your leg, and pull that thigh into a 90-degree angle with the floor. Slowly straighten your knee. Over time, you will become more accustomed to doing this stretch and will be able to pull your thigh closer to your chest, increasing the stretch.

    Piriformis Stretch

    • The piriformis stretch, extending the muscles responsible for lateral rotation of the hip, is particularly important for athletes who have to change direction, such as tennis players and running backs in football, although it is an important component of flexibility for anyone who is active. Stretch your piriformis by lying on your back and crossing your legs as if you were sitting in a chair while crossing your legs. Grasp each of your legs, in turn, underneath your knee, and pull the leg toward your chest until you feel the stretch in your buttocks and hips.

    Gastroc Stretch

    • The gastroc muscle is in the back of the calves, and is responsible for propelling your feet when you run. Lean against a wall or other stationary object and push both palms against the object, and stretch your leg back, several feet from the wall, with your heel positioned firmly on the floor. Keep your other leg planted about halfway between your back leg and the wall. Start with a straight back, and lunge forward until you feel the stretch in your calf.