Being short and stocky might not make speed and power easy to achieve, but with proper training you can get closer to your goals. Whether or not you become as fast as your tall, skinny teammates, practice improves your health by burning calories and building muscle. Talk to your doctor before beginning a new exercise routine.
Short and Stocky
Being short is a trait you don't have any control over and can't change. Being described as stocky is often a polite way of saying you are overweight. However, some people are genetically built with larger bones and muscles, another factor that plays a role in stockiness. This body type is referred to as a mesomorph, someone who builds muscle and fat easily and is rectangular in shape. The ease at which a mesomorph is able to increase muscle mass is beneficial in improving strength and power for speed.
Losing Weight
A short, stocky build might mean you aren't the fastest athlete, but getting faster is possible. If you are overweight, dropping excess pounds gives you a lighter frame to carry, increasing your speed. People with a mesomorph body type generally have to watch calorie intake and get plenty of cardiovascular exercise to keep weight from creeping up. In addition, muscle mass increases your weight, and altering your strength-training routine may be necessary for getting the number on the scale to drop. According to Beth Parker, director of research on exercise physiology at Hartford Hospital, a one percent reduction in your weight results in a one percent boost to your speed. Cutting calories from your diet and boosting calorie burn through aerobic exercise are healthy ways to drop weight. It is important to note that, while dropping excess weight may be beneficial to your speed, losing too much hinders performance.
How to Build Speed and Power
The nature of a mesomorph's body type is conducive to strength and power, which makes a short, stocky person someone who can use these attributes for speed. Speed training involves resistance exercises that target top speed rather than end speed. An example is to run with a parachute attached to your back. Overspeed training requires you to move your body faster than you are used to. One way to do this is to practice running on a decline, which forces you to pick up speed as you go. Plyometrics is a type of training that hones your ability to perform explosive movements. Squat jumps and hurdle hops are examples of plyometric movements. This type of training should be done under the supervision of a professional, especially at the beginning of a new routine.
Routine
Building your speed is a gradual process that doesn't occur overnight. Consistent training is required to produce the desired results. Training that works to make you faster should be done three times per week, according to Bodybuilding.com, a website devoted to various aspects of physical fitness. If you are a professional athlete, training should occur in the off-season and in combination with a traditional exercise routine. This will help keep your weight down year-round, making increased speeds a possibility despite your short, stocky body type.
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