Interval workouts can increase speed and fitness by quickly elevating your heart rate and forcing your body to alternate between high and low intensity levels. The ACE Fitness website notes that interval workouts require the body to use both its aerobic energy-producing system and its anaerobic system. By mixing the two, you obtain the benefits of anaerobic exercise without enduring the aching it often causes your muscles.
Basic Sprints
Phil Davies, a U.K.-based certified strength and conditioning specialist writing on the Sports Fitness Advisor online, notes that the best way to increase your sprint speed is to keep sprint times short. Experts recommend keeping a high work to rest ratio such as one to five. This means for every 10 seconds of sprinting, rest for 50. For example, sprint for 20 seconds and follow it with a minute and 40 seconds of rest. BDo not stand still while resting. March in place or briskly walk to keep your heart rate elevated.
Bounding
This is a plyometric exercise, which according to Fitness Magazine simply means a jumping exercise. Plyometric exercises increase athletic ability by quickly contracting muscles. This exercise is an exaggerated form of running. Slowly jog for 50 seconds. Then "bound" for 10 seconds. This means forcefully push off one foot while shooting your other arm high in the air. The movement will look somewhat like a skip. Alternate legs and arms for 10 seconds, trying to get as much air as possible.
Up Hill Sprint
Sprinting uphill develops power and quick acceleration. Davies suggests running 10 to 15 meters up a hill at a 30-degree angle. Then slowly jog down the hill to recover. Allow for a recovery time that is five times longer than the uphill sprint. Because running uphill requires more power, your body may require a longer recovery time. Repeat the process 10 times for each set.
Ladder Drills
Ladders refer to the long, thin rectangles divided into squares painted on many gym floors. These allow you to create a variety of workouts by designing various foot patterns. Simply run straight through the ladder placing both feet in every square. Or start with both feet in the first square, hop on your right foot in the second square, jump on both feet in the third square, hop on the left foot in the fourth square and repeat to form a hopscotch-like movement. You can also start with both feet in the first square, place both feet on the outside of the second square--meaning the left foot will be to the left of the ladder and the right foot will be to the right of the ladder)--both feet inside the third square, both feet outside the fourth square and repeat. Run through the ladder alternating the patterns however you choose for 20 seconds followed by a break of a minute and 40 seconds.
Plyometric Jumps
A plyometric jump refers squatting down and jumping straight in the air. This can be done at any pace, and varying the paces allows you to get more from your workout. Aim for 20 to 30 jumps per minute for your first minute at the low-intensity level. Reach a moderate intensity with 30 to 45 jumps during the second minute. Work at a high intensity level with 45 to 50 jumps for a third minute.
References
- ACE Fitness: Fit Facts: Interval Training
- National Center for Chronic Disease Prevention and Health Promotion: Physical Activity
- Sports Fitness Advisor: How to Design A Speed Training Program
- Fitness Magazine: Take if off tricks: Burn more calories at every workout
- Sport Fitness Advisor: Sample Speed Training Drills
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