Hey man welcome.
Stride length is improved with strecthing. I feel it makes a huge difference in speed.
klc123 wrote:Your eager lol, thats good.
For building muscel strength, its a very complex issue. You see you want to build up your muscles so their overall power is much bigger, obviously resulting in more speed, but there are also ways to train your muscles so that they "twitch" faster. To do this, you need to train doing explosive movements. Doing shuttles/suacide runs will help this, plyometrics are one of the most powerful ways to train yourself, if you do these then you will be able to make yourself lightening fast.
When do you do weights, make sure you use proper technique, and never train to failure, if you do that at our age, you can damage your skeletal structuer and possibly damage your joints for life.
I reccomend starting with lighter weights and working your way up 2 and a half pounds each week, only exercising each muscle once a week, this will yield the best results, doing 3 sets of 10 reps.
If you look on the shooting or dribbling section on skills of this forum, there will be a topic i wrote on dorsiflexion, read it. Its a massive help to anyones technique. Good luck, and do loads of your own research to improve your training routeen and your technique/balance/flexbility.
Klc Im doing a max strength and power routine for about 3 months and just staying with steady training from there.
Juice this is what Im doing to my body to equate in faster more powerful movements. (im doing upper body for me to but for legsss.......)
1-2 times a week throughout Jan and early Feb im building max strength. Thats 5 reps and 3 sets of about 90% (1RM). This will make me stronger and build a better foundation. My movements are slow to medium. With about 3-5 mins break in between.
When mid to late Feb hits im converting my strength to power. Im adding a fewe more reps and slightly less weight if not the same and performing the action at explosive fast paces. This is with weights of course.
During this time im also going to do plyometrics and sprints. This will then convert my muscular power and teaching my body how to use the power ive sort of made. I dont really know what I am going to do at this stage but yeah..ill keep you in touch with how I am going.
Dont do isokinetic exercises much also. This is machine weights. Do free hand ones...they are more sport specific.
Good luck man