Hip flexor muscles are one of the most overlooked factors in running speed—and often the true limiting factor. This article explains how they control stride rate and why increasing speed depends on raising strength balance across the entire system, not just pushing harder.
Not getting faster even though you train hard? Learn what most speed programs miss—and what actually helps you improve.
🧠 Introduction If you’ve tried using resistance bands for speed… and didn’t get faster… you’re not alone. Most athletes use resistance bands the same way they use almost every other training tool: • more repetitions • more exercises • more resistance • more effort And sometimes that works. For a while. But eventually many athletes […]
Discover what causes training plateaus and how AQ restores sprint-system support, timing between steps, and aggressive movement continuity.
Learn how muscle shaking exposes hidden support weaknesses and helps improve sprint-system timing, support continuity, and aggressive movement control.
Are resistance bands or weights better for speed? The answer isn’t one or the other. Learn how each method develops a different part of performance—and why combining strength with coordination-based training is the key to running faster.
Discover how resistance bands improve speed by increasing timing pressure, movement instability, and aggressive movement support demands beyond traditional weight training.
🧠 Introduction Most athletes think resistance bands simply: “add resistance” create a pump warm the body up make exercises harder AQ views resistance bands very differently. 💥 AQ uses resistance bands because elastic tension creates a constantly changing support environment that traditional weight training cannot fully reproduce. This becomes extremely important for sprinting because sprinting […]
Most athletes use resistance bands—but very few actually get faster from them. This article explains how to use isometric resistance band exercises to train the positions and movements that matter for speed, helping your body respond, adjust, and work together more efficiently.
Why does AQ combine resistance bands with isometric training for speed? This article explains how reducing momentum can make hidden weakness harder to hide, helping athletes challenge under-performing muscles and support faster running.
Introduction Most athletes focus almost entirely on their legs when trying to run faster 👉 But if you ignore your upper body 👉 you’re leaving speed on the table 💥 Not because your arms create speed on their own 👉 but because of how they support the system 👉 But here’s something most athletes never […]
🧠 Introduction Most athletes use resistance bands 👉 But very few actually get faster from them 💥 Not because resistance bands don’t work 👉 but because the type of band—and how it behaves under tension—matters more than most realize. ⚡ Why the Type of Resistance Band Matters Not all resistance bands behave the same 👉 […]
Hello everyone and welcome! I am Dr. Larry Van Such for AthleticQuickness.com. And, I am here to bring you another running speed challenge to see if we can make you even faster with, get this, just 9 minutes of exercise training time, spread out over the next 14 days. That’s right! Just 9 total minutes […]
Chris J. – New Jersey
Event 1: 40
Before Time 1: 5.27
After Time 1: 4.90
Story: I’ve have been wanting to become a running back for my football team and had trouble increasing my speed. I did many strength exercises like leg presses, leg extensions, and leg curls. I did get results in muscle size, but not that increase of speed.
So, I went to youtube and watched the Speed Challenge video and did the thigh flexor exercise and I found quick results in my 40 yard dash! This increase in speed in so little time amazed me!”
User name: John
City, State: Odenville, AL
Event 1: 40
Before Time 1: 4.88
After Time 1: 4.79
Story: i ran a 4.6 forty yard dash as a junior in highschool. now after two years in college..i’m running a high 4.8 so i am looking to get back to my former speed so that i can possibly walk on a football team. after two weeks i am seeing my time drop and now i think i can get it all the way back down to maybe a 4.5. thanks for offering the Run Faster Program..i think it is really going to work for me.
“My name is Adam Thomas and I go to Eagle’s View Academy in Jacksonville, FL. I am a senior that has graduated and I am on my way to playing college football this upcoming season for Methodist University.
I have started to use your Speed Training,from June 1 to June 15, which has drastically dropped my 40 yard dash time from a 4.56 to a “MOVING” 4.41. I thank you, and you have blessed me and prepared me better for the next level.”
Event 1: 40
Before Time 1: 4.56
After Time 1: 4.41
User name: David
City, State: Elk Grove Village, IL
Event 1: 100
Before Time 1: 11.9
After Time 1: 11.5
Story: I was really doubtful that this program would work, but when I finally tried it, it felt great. I feel so much faster. I’ve gone from an 11.9 to an 11.5 and can’t wait to get the whole package and see how much faster I get.
User name: Dylan
City, State: Auckland, NEW ZEALAND
Event 1: 40
Before Time 1: 5.8
After Time 1: 5.4
Event 2: 200
Before Time 2: 24.8
After Time 2: 24.1
Story: The Run Faster program is incredible! After just 14 days i have seen huge results as i feel more athletic, explosive and quick as i play soccer.
This increase in speed allows me to make goal scoring situations a lot more frequently.
It has helped my game hugely and i strongly recommend the program to any soccer player!
User name: Christian Sam
City, State: Allen, Tx
Event 1: 40
Before Time 1: 5.43
After Time 1: 5.16
Story: I wasn’t that fast, i mean i was fast but not that fast. so we ran 40’s at school and i got a 5.43, so i wasn’t satisfied, i saw yalls program, i ordered the RUN FASTER program and i did it.
I felt light right after the first workout, i did it the full 2 weeks, and my 40 dropped!! i was so happy. I’m still using it and i know hopefully I’ll be in the 4.8’s soon.
Thanks Dr. Van Such, this was amazing!!