Cristiano_Ronaldo wrote:can someone please give me an answer?
If you want to increase your speed you need to increase your power. Squatting is the best way to do that, but you need to do it the right way.
You want to do your squats as explosively as possible. Because to get a quick response from your muscles you need to train the fast-twitch muscle fibers
Lower yourself as you normally would but when you come up almost try to explode off the ground. Don't come too far off the ground because you won't be used to supporting so much extra weight and that could lead to injury.
You may want to throw some lunges, hip adductors and abductors and calf raises into your workout as well. Again, explosively.
Always remember HAVE A SPOTTER
, I cannot stress that enough.
Inhale on the way down, exhale as you explode back up to starting position on the squats. Breathing properly is KEY. If you don't exhale as your exerting all your force, especially in the squats, you can really damage yourself.
Some people are blessed with the gift of speed, but that doesn't mean that you can't work to improve yours.
If anyone tells you that squatting will slow you down in the future, they are wrong. If you are familiar with North American Football at all, any running back can squat at least two times their weight and the majority of them run 40 yard dashes in under 4.5 seconds.
Weight training is a good thing.
Hope that helps.