What’s good OTA Nation?

Today I’ve got two exercises you can do at home that will greatly increase your speed.

Now these aren’t your typical jumping or sprinting exercises, but I can honestly say they’re just as effective.

The first is going to be a Bulgarian Split Squat, but instead of performing reps you’ll be doing an isometric hold at the bottom of the movement.

What’s happening during this hold is that you’re recruiting almost all of the muscle motor units that you would be using during a sprint or jump.

Perform 3×3 of 10 second holds on each side.

The next exercise is called Buddy Hamstrings (some call it a Nordic Hamstring Curl).

In this movement you’re going to need a friend to hold your ankles down.

While your friend anchors your legs, you’re going to lower yourself down to the floor as slowly as possible.

The key is to use your hamstrings to lower yourself under control. We want to get as much hamstring recruitment as possible.

In addition to this, you can lower yourself to a 45 degree angle and hold it there for 10 seconds, then lower yourself to the floor and explode up.

Buddy Hamstrings can be done for 3×8.

Do these two exercises at the gym or at home and see your sprinting speed increase.


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