Suicides exercise, also known as high-intensity sprinting drills, consists of running aggressively between multiple distant lines. It is usually performed in sets, and the speed is as fast as possible. Running suicides is a great way to test your ability to beat mental and physical fatigue.
To excel in sprinting, one needs to be mobile, strong, mobile, and more conditioned. That’s why football players, relay racers perform suicides workout a lot. Moreover, your agility, speed, and endurance are highlighted when you perform this suicides workout.
The best part is that you can perform it effortlessly in a gym, at a park or playground, on a badminton court, a yoga studio, or any open space. The basic requirement for workout suicides is running shoes or some props to use as markers for endpoints.
How can suicide exercises help And How to perform them
- Suicides workout is economical and it helps in body movement, burst speed.
- If you are looking for physical exercise mental health, suicides exercise are best because it builds stamina, speed, cardiovascular strength, agility, and mobility.
- Other benefits include better striding, more muscle gain, better running economy, faster fat burn, minimize the risk of injury, stronger bones, ligaments, and associated tissues, proprioception, better balance, improved Anaerobic Endurance.
If you are bored with your regular treadmill and want some good interval workout, you can try a suicides workout. If you are a beginner, you can watch this and start.
The setup is simple. You need to place 4 cones in a straight line placed at equal distance apart.
You can increase the exercise intensity and exercise duration by placing the cones farther apart. Go to the starting point, and sprint towards cone 2.
Now come back to cone 1 and sprint to cone 3 without any pause. Make sure you run as fast as possible and touch all the cones with your hands.
From cone 3, jog back to the initial point and repeat the same process for cone 4.
Perform 3-4 sets with proper exercise frequency. You can perform suicide drills in a yoga studio or gym, as shown in this video.
Always keep in mind that sprint is key but don’t compromise your running posture. Suicides can be intense if not performed under an expert. If you start feeling dizzy during the run, stop immediately. And consult a physician before you raise the exercise intensity and exercise duration.
Indoor Basketball Suicides
Indoor basketball suicides are slightly different from outdoor soccer workout suicides as they combine physical exercise mental health.
On the basketball court, stand behind the baseline at any end. This is the starting point where you need to return after every out-and-back sprint. There are different free throw lines. Choose any closest line and run fast.
After reaching the line, touch it with your hand, and jog back to the initial point without resting in between. There are 2 other baselines, a. opposite baseline b—half-court line. You need to perform these two without taking a break.
After a complete set, you can rest for 1-2 minutes.
To achieve positive effects exercise, you need to repeat 3-4 times so that your exercise duration will be highlighted. Rather than running out and returning to each line, you can shuttle out, touch the line and run back with a defensive stance.
There is another option to sprint out to every cone and run back if you add a shuffle for exercise frequency.
Outdoor Soccer Suicides
To gain maximum coverage, footballers focus on stride. They practice in the ground with the presence of suicide exercise experts.
You can perform sprint work without any exercise dependence, but you need to be very careful as a slight wrong movement can cause an injury.
Running slowly is not gonna help as ground contact is too long. To focus on sprint mechanics, you have to consider stride frequency, exercise duration, and exercise intensity. Some football players also focus on enhancing their squat or bench press. However, outdoor soccer suicides are essential to increase your athletic ability in-game.
- To get positive effects to exercise, you need a small setup. You need to place a small training cone or any prop, usually kept at the right corner of the penalty box. The ideal distance is 18 yards from the marking line.
- In the middle of this cone and midfield line, place another cone. Stand 2 feet behind the line, to the extreme right corner of the goal. This is the starting point where you have to come back to after every out-and-back sprint.
- Now start your sprint to the first cone, situated at the corner of the penalty box. After touching the cone, turn and run back to the starting point without any break. Now, after completing the first round, sprint towards 2nd cone.
- After touching the 2nd cone with your hand, come back to the starting point. Maintaining the same exercise intensity, you have to continue with the last out and back sprint to the halfway line before taking a rest.
- Repeat 3-4 sets as per your exercise frequency and exercise intensity.
As a cumulative result of plyometric, suicides exercise, and strength training, players can observe dramatic change in power, speed, strength, anaerobic capacity, and change of direction.
By maintaining a good exercise frequency and accelerated training techniques, athletes can improve their agility, power, speed, and acceleration. These effects of exercise change critical movement patterns of players and stimulate both the nervous and muscular systems.
Football 40-Yard Suicides
Football 40-yard suicides are one of those intense workouts players hate the most but perform regularly. Nobody teaches a football player how to sprint.
Running fast and high exercise duration is their natural habitat. Some football teams prefer to practice workout suicides with high exercise intensity, exercise frequency, and less exercise duration. Even they perform suicides exercise in different shapes like triangular and rectangular manner. After warming up, make yourself ready at one point.
This is the starting point where you need to come after every out-and-break sprint. Make sure you run with top speed and 70% exercise intensity to the 10-yard line.
After touching the line with your hand, run back to the starting point without a pause. After reaching the starting point, turn and sprint the 20-yard line. Touch the finishing line, turn, and run backward.
Make sure you maintain top exercise intensity and exercise frequency. According to their exercise dependence and playing style, one football player lasts 5-7 seconds with 25-30 seconds between plays.
Now, focus on remaining out-and-back sprints to the 30-yard line and 40-yard line to get positive effects exercise. After resting for 2 minutes, continue the set 3-4 times. Remember your exercise duration and exercise intensity plays a crucial role in this physical exercise mental health.
You can extend your exercise duration a little bit longer by adding some variety like sprinting out and backpedal instead of sprinting out and back.
If we discuss the positive effects of exercise, 40-yard workout suicides improve body control, foot speed, balance over the body, and ball control. Linebackers have to fast in the running backward and forward to make plays. So, this drill is perfect for physical exercise and mental health. You can also check the detail of football sprint conditioning.
Bullied teenagers who exercise regularly are 23% less likely to attempt suicide
Bullying is more common than we think. One in every 5 students reported that they had experienced bullying. Along with depression and anxiety, kids perform poorly in academics as a result of bullying.
According to research, bullying is a major reason behind suicides and anxieties. Here exercise mental health comes into action.
Suicides workout is one of the best physical exercise mental health. According to a study involving more than 13500 students, students who exercise 4 times a week tend to have a 23% reduction in suicidal thoughts. We can’t stop bullying completely.
But there are positive effects of exercise if you perform suicides exercise. So start doing workout suicides and gradually enhance exercise duration to take care of physical exercise mental health.
The Final Words
Suicides workout is unarguably one of the best exercises for physical exercise mental health. Athletes perform workout suicides to burn calories and boost speed.
In a suicides exercise, you are like a pendulum in to and fro motion. But there is a change in this oscillatory motion. The speed and distance have to be increased every time. You will get caloric expenditure when you run from a starting point to progressively farther lines.
Workout suicides are economical, and these can help in the body’s stabilization and the change of direction. You really don’t require an expensive treadmill or punching bag – all you need is an open place and any prop.
However, you need to take care of exercise frequency, dependence, intensity, and duration if you want positive effects on exercise. Overall, suicides exercise is a perfectly balanced combination of physical exercise mental health for the human body.