The ONLY 3 Exercises You Need For Sprint Faster

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6 ай бұрын

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Hey, I am Justin Laboy, a Strength And Conditioning Coach who helps athletes run faster and jump higher.
I have helped guys run 10.4 in the 100m, and 4.4 in the 40yd. I’ve also trained multiple Division 1 soccer, basketball, and track athletes

Пікірлер: 141

@justjumari 5 ай бұрын

If you want a free 3 day trial from The Speed Academy, here is the link: speed.justjumari.com/groups/9292/join/

@King.of.youtube 6 ай бұрын

Thanks for the advice.. and to anyone watching this dont u dare give up push as hard as you can trust me im doing this with you just push and give your all

@justjumari 6 ай бұрын

✅✅🫡

@DonitaPedorra 6 ай бұрын

Lo vas a lograr creemos en ti bro

@billcashman7190 24 күн бұрын

Strength is NOT speed....but speed IS strength. The ONLY weightroom activity that directly trains the running stride is the Bulgarian split squat (rear elevated. Good video, Jumari.

@Eduardolluvioso 3 ай бұрын

My son was a top 5 sprinter in high school. After 6 years of researching to find the best exercises, I had these exact 3. I’ve been fighting his little brother whom I just started at 12 because i have him do squats after the bavarians and he gets mad that he’s too tired to squat as much as he could. “Are you training to be a top ranked squatter?” Nope, training to be fast.

@ranayast1824 5 ай бұрын

Your video is diamond☀. I also increased my height with Shiydf. I grew 7 cm in about 2 months and this result is great for me. It contributed a lot to my life and myself💖

@S62bhas 5 ай бұрын

Hi Jumari I am old want to improve my speed ill get back to these exercises once i finish my basic .5 -1 mile and start summer training with the half marathon chart

@jh3791 4 ай бұрын

Question: About how much time between each set of hops/bounds do you recommend? Will this be 2-4 minutes between each set as well? Thanks!

@toddsands6000 3 ай бұрын

It's always good seeing someone give back to the sport. I'm sorry that you and among many weren't able to compete during the years when COVID-19 was most impactful to all of us. Good video.

@Lex-nx7kd Ай бұрын

He didn't say that

@Lex-nx7kd Ай бұрын

He didn't say that

@tokage933 Ай бұрын

@@Lex-nx7kd1:55

@turnerbailey1309 4 ай бұрын

Best training video on the web

@dheerajthakur9501 6 ай бұрын

Thanks sir 🙏

@sodopianos1412 4 ай бұрын

I like the first two! Third one I think I’d pick something different but it depends on the athlete!

@samuelharshman 3 ай бұрын

The third is probably the best out of them. The second best would be the sled and the third best would be the bounds. All of them are amazing exercises though and you should use all of them.

@sanjsub1800 6 ай бұрын

Hi, that’s great information. For a soccer player, is it recommended to keep increasing the weight on the split squat in season? And would this translate to in season faster acceleration ?

@justjumari 6 ай бұрын

I mean as long as it doesn’t destroy you for your training increasing weight in compound movements by 5-10lbs a week should always be happening

@wolfgang4368x 5 ай бұрын

Livingroomwarrior, 67, handicapped since 1965, Germany, greet!❤😂

@anonymoussquid6348 6 ай бұрын

Hi Jumari! Im not sure why but recently while trying to improve my vert my squats have gone up but not my vert. I have been doing a lot of plyos and the only leg strength exercise I have been doing are single leg quarter squats. Any suggestion on what should I implement in my routine?

@DonitaPedorra 6 ай бұрын

Ese wjercixio es buenisimo

@justjumari 6 ай бұрын

I make alot of videos why squat strength doesn’t have alot to do with vert or sprints. It’s just a random lift coaches decided to die by but no direct correlation just a side piece to the big puzzle. Watch some of my other videos

@Muttal9348 2 ай бұрын

try utilizing power exercises to help increase rate of force development of the strength you’ve gained, also watch isaiah rivera

@amrit9302 6 ай бұрын

What is the weight standard for split squat?

@buddycasas8939 Ай бұрын

Great

@yian43 3 ай бұрын

so much good information

@alexs591 2 ай бұрын

Nice videos man. it’s probably worth investing in a good lighting setup for your place so we can see you a little better.

@Anonymous-jy3ek 2 ай бұрын

Any thoughts on pistol squats as a replacement for split squats ? Also, are there any other gym exercises to improve horizontal force production other than sleds and hills ?

@6nippy8 Ай бұрын

Hip abductions

@TetragrammatonPriest 3 ай бұрын

There’s several things you have to do to be a really good starter, which is why it’s difficult to master. Here’s a list of things you have to do although it may not be comprehensive. Please feel free to add more information. 1. Set your blocks properly for your body type 2. Push out off both feet 3. While pushing out off both feet drive hips forward, chest up, big arm swing, head down, full extension 4. Drive the foot down and backwards under your hip staying on the ball of the foot 5. Keep the toes close to the ground to quickly turn over 6. Stay in the drive phase between 20-30 meters. The transition to upright running should be indistinguishable

@redouanecoach9818 Ай бұрын

I'm sorry, but it's not just the games that will make you run fast, it's a whole set of varied exercises for each adequate session (weight training for sprinters = Power = Strength/Speed, pure speed, speed resistance , general physical preparation, volume, hill work then subsequently technical work as competitions approach, and depending on the preparation envisaged, by micro cycle and macro cycle, immediate effect and delayed effect, without forgetting plyometrics with load. I'm a high-level sprint/hurdles athletics coach and I really know what I'm saying, you can't invent yourself as a coach on the four corners of the street, it's a whole training process with scientific and technical parameters .

@justjumari Ай бұрын

If you check out my free programs and workouts in my description I promise you there’s every single inch of what you said. I cant explain everything l that goes into getting faster or every video will be 8 hours long. Gotta give people small wins and in my opinion this is the most simple way to get better results for beginners

@redouanecoach9818 Ай бұрын

@@justjumari Okay, I understand correctly. I have been a coach for many years, I work with the French athletics federation, I am very perfectionist, innovative, and I rely a lot on experimentation to improve this or that exercise, the scientific bases remain important to correctly define a training process (physiology of effort, biomechanics, anatomy, sports psychology, sports medicine etc...) these parameters enter into the constitution of the physical and motor elements which will adapt to each athlete in his specialty.

@esucil 15 күн бұрын

How do i improve acceleration...

@jaysouth3330 2 ай бұрын

Excellent advice

@TJWhite3D 4 ай бұрын

Bulgarian split squats are by far my favorite leg exercise. I don’t know if they really help speed much, but unilateral movements in general seem to be better for athleticism.

@user-ej6vf6dn5d 5 күн бұрын

❤❤❤❤❤Greetings from Ukraine ❤❤❤❤ Thank you for your excellent❤❤❤❤❤ work, it improves the quality of our training and helps Ukrainians defeat the Red Horde

@ekpurdy Ай бұрын

Sorry, what was the reason for not being able to compete? Did that gesture mean PED or was it side effects from something else?

@Sidali1104 6 ай бұрын

Method of developing explosive power and how to calculate it thank you 👍

@justjumari 6 ай бұрын

Thanks a lot !

@Sidali1104 6 ай бұрын

@@justjumari you are welcome 👍👍👍

@keysunlocked466 6 ай бұрын

Hey can u make a vid on how 800/1600 runners can improve their 400m speed

@sungjinwoo7065 2 ай бұрын

Increase your stride best way to increase speed for long distance

@rsurich 5 ай бұрын

deadlift. check out shane flaherty’s nike study using the hex bar.

@Coover90210 3 ай бұрын

Ryan Flaherty

@benjiyo2983 6 ай бұрын

Whant can you do when you dont have équipements im talking about de weight part

@Messup7654 6 ай бұрын

What do you mean weight part you mean sprint training without equipment?

@youknowtathing358 6 ай бұрын

What will be better sled or hill i know both arre great buth what is your #1

@justjumari 6 ай бұрын

Sled for sure you can control the resistance and it’s a bit more consistent

@truthseeker7322 6 ай бұрын

Sled is by far the superior. It's the game changer. Remember to do lateral movements with it aswell.

@Messup7654 6 ай бұрын

Hill just because it puts you at a way better acceleration angle so you really have to push but it’s just not feasible because sometimes it’s too steep and not deep emougb

@EvladIonescu 5 ай бұрын

That is also called the bulgarian deadlift.

@user-jr2qb6vy5i 6 ай бұрын

🤝🤝🔥

@aep9678 6 ай бұрын

What sled are you using?

@aep9678 6 ай бұрын

Oh and are you able to make sprint gains with vertical jump gains?

@justjumari 6 ай бұрын

I’ll put a link in my description, and yes they usually go hand in hand

@jesscast94 3 ай бұрын

Why would you do a quad dominant exercise as your main lifting for sprinting? Your glutes get used way more in sprinting than quads. Vertical exercises will help vertical movement horizontal exercises will help a horizontal movement like sprinting more.

@user-ct1ns6zw4z Ай бұрын

RFESS can be quad focused or flute focuses depending on foot placement

@jesscast94 Ай бұрын

There data to show that regardless of foot placement theres exercises that hit the glutes wayyy harder. Thats simply not the best weightlifting exercise for sprinting. Its a great one for jumping though. But jumping ability and sprint speed are only weakly correlated. Split squats are great for jumping ability and marginal for sprinting whereas hip thrusts, especially single leg, when done explosively and not to failure, will increase sprint speed way more as the glutes are the largest muscle in the human body by volume and used the most in sprinting@@user-ct1ns6zw4z

@genovasquez8361 3 ай бұрын

What does because of mean? the juice? is he on TRT????

@justjumari 3 ай бұрын

lol ut was a caption typo i didnt say that

@JP-rl5db 6 ай бұрын

You should react to douglas costas workout video. Hes a soccer player

@justjumari 6 ай бұрын

I can try yea

@user-cn1tt5on9f 6 ай бұрын

What about 30m(20%bw) and 40m(15%bw) sled sprints?

@justjumari 6 ай бұрын

You can do further distances I would stay 10-20% usually

@user-cn1tt5on9f 6 ай бұрын

@@justjumari Thanks for replying 🙏🏻

@nikolaseceolaza8975 6 ай бұрын

Hey man, what are your thougs on fascia trainning? Towel curls etc...

@justjumari 6 ай бұрын

There is no such thing as fascia specifc training. Anything athletic trains the fascia. Just simply walking or playing your sport trains your fascia. Now some of the more specific things like towel curls I have in my programs but I wouldn’t label it fascia training

@adrianbento3298 6 ай бұрын

How do you improve tendon structure?

@justjumari 6 ай бұрын

What do you mean by structure like what so your goal?

@adrianbento3298 6 ай бұрын

@@justjumari in one of your videos you said that you can improve Achilles tendon structure, by that I would think you mean have a longer Achilles tendon, so I was wondering how to do that

@stephenarthur4033 6 ай бұрын

I can’t see the pop up video suggestion at the end?

@justjumari 6 ай бұрын

That’s odd I’ll have to fix it thanks

@user-ci7yw2di2g 2 ай бұрын

Is it good to train on grass?

@ALLINE835 2 ай бұрын

I’m wondering too

@andersonjcastellano-staib 3 ай бұрын

You have good top end speed but then hit your top speed immediately but still have bad acceleration. I don’t understand what you mean? Can you explain?

@jono1457-qd9ft 3 ай бұрын

It makes no sense. Nobody hits top speed at 10 meters

@jaquangaines6955 6 ай бұрын

Should I do isometrics every day

@Messup7654 6 ай бұрын

Yeah if your not doing other things no if your sprinting or doing pylometrics or training in the gym but if it’s like 2 sets or something low yeah

@justjumari 6 ай бұрын

You only really deed it 2-4x a week but if your healthy you don’t really have to do them

@potabg7733 6 ай бұрын

Hi man can you do a video of you trying your times in the 100m or the 60m❤

@justjumari 6 ай бұрын

I been rehabbing for 3 months now and I also don't train for track personally I play basketball outside of coaching. But I will be doing workouts showing myself training when I am finished with rehab

@potabg7733 6 ай бұрын

@@justjumari ah ok thank man for the response

@DonitaPedorra 6 ай бұрын

@@justjumarihey bro soy de mexico mido 173 peso 85 y aun asi corro rapido consejos recomendaciones 130 metros en 16 s3gundos confio en mi no es mi velocidsd maxima bajare mas de peso puedes ayudarme?

@DumbCuriosity 6 ай бұрын

Hey sir my coach doesnt want me to train below 300m but im a sprinter

@justjumari 6 ай бұрын

Your coach is simply just bad sorry

@Messup7654 6 ай бұрын

That’s fine if you run the 100m

@DumbCuriosity 6 ай бұрын

@@justjumari ahh i see thank you for confirming sir

@DumbCuriosity 6 ай бұрын

@@Messup7654 what do you mean sir?

@Messup7654 6 ай бұрын

@@DumbCuriosity if you run the 100m dash 300 meter training session could be good 2 80 meter sprints 2 40 meter sprints and 2 30 m sprints but seeing that he said your coach is bad you must run a higher distance which would make only 300 meters a workout low volume

@user-uj3ek7wo2q 5 ай бұрын

It is doping you need the most to sprint faster !

@justjumari 5 ай бұрын

Weird mindset

@user-uj3ek7wo2q 5 ай бұрын

@@justjumari Réaliste. Don’t hide your head in the sand…

@dimi_fla 3 ай бұрын

😂did that too the dude.

@justjumari 3 ай бұрын

? I am consistently getting guys to run sub 11 in the 100m. why would I care about someone who is chronically online and doesn't do my job for a living at a high level@@dimi_fla

@dimi_fla 3 ай бұрын

you were unborn probably when i did .... quit your excuse and keep making business not sprinters as you insist you can @@justjumari

@elliottmaynard9610 4 ай бұрын

What does “FAT” mean for ten m flys?

@LEGENDz20 3 ай бұрын

Fully automated timer

@robertm1122 5 ай бұрын

Goose stepping

@solfeinberg437 5 ай бұрын

Couldn't compete in last two seasons because of?

@pierre-yveschauvet5136 4 ай бұрын

Because he had a constant boner which he explains in a previous video.

@brandonjoncheng5629 Ай бұрын

pandemic

@kanzzon 19 күн бұрын

F covid

@clintsantos 6 ай бұрын

Would a weighted vest count?

@justjumari 6 ай бұрын

Nah weighted vest is vertical resistance and sled sprints is horizontal

@clintsantos 6 ай бұрын

@@justjumari thanks. I think I'll stick with the resistance band

@buttsniffa7469 3 ай бұрын

The fact that we aren't allowed to talk about being unvxd 🤦‍♂️

@owenthegoattttt 6 ай бұрын

why couldn't you compete the last to years of high school?

@justjumari 6 ай бұрын

Covid

@wolfgang4368x 5 ай бұрын

@@justjumarigood luck!❤

@b4dmaash 26 күн бұрын

You couldnt compete, because of? You didnt say just smacked your bicep.

@justjumari 26 күн бұрын

Not sure the exact time line of what story this video was about but either I tore my acl or my Achilles at the time

@oprimecoach1441 28 күн бұрын

This is what happens when coach lacks scientific base. Underestimating phase based training or - periodization principles will lead to nothing but maladaptations.

@justjumari 28 күн бұрын

what did I miss that you see? Do you know the results I have or that I cant cover every deep topic in a 5-7 min video?

@davidtarantino152 3 ай бұрын

He couldn’t compete in high school because of his heroine use? Ok

@justjumari 3 ай бұрын

bro why do so many people keep saying this to me? i don't drink or do any drugs lmao. Ive never said that lol.

@justjumari 3 ай бұрын

wait did my auto captions type that out lol???

@MrKarlozz Ай бұрын

The pandemic

@hubertg7100 25 күн бұрын

Too much talking man

@justjumari 24 күн бұрын

Then don’t watch

@hubertg7100 23 күн бұрын

@@justjumari I did stop watching

@justjumari 23 күн бұрын

@@hubertg7100 congrats

@DexterHaven 2 ай бұрын

Gosh, quit making it about YOU so much. This is egotistical self-focus. It's not even the title of the video, silly. Talk about self-focused, bragging about how great you thought you were.

@justjumari 2 ай бұрын

im sorry i made you feel that way. my script for all my videos are hook, story, training framework. the story section is just to give people something to latch onto so they can realize the problem they might be having. half the time I am creating a story off the top of my head that usually ends with the problem that im trying to solve by the end of the video Not sure if me telling some random story about my struggles is me trying to brag or be self focused lol. Most of the time I am calling myself trash and slow in every video to be relatable so idk but if you think I am then maybe im just trash at telling stories that helps others for free

@raymondotoole2600 Ай бұрын

@@justjumari don’t apologise to her 😂😂😂 she’s woke af.

@ekpurdy Ай бұрын

@@justjumari your context and path to discovery is a pertinent part of the information. It's kind but not necessary to explain that to overly critical viewers. Good on ya.

@buddycasas8939 4 ай бұрын

Great

@buddycasas8939 5 ай бұрын

Great