Some athletes are faster than others--but they weren't necessarily born that way. Speed is a combination of strength and agility. Speed training exercises can increase an athlete's acceleration, quickness and endurance for faster race times and better performance on the field. Speed training exercises will get the body accustomed to moving at a fast pace while minimizing the risk of injury.
Downhill Sprinting
Stride length and frequency are the primary components of moving faster, according to the Jamestown College Athletics Department's Jimmie Speed Enhancement Program. One way to develop the muscle patterns necessary for moving at a faster pace is to practice sprinting downhill. British sports coach Brian Mac recommends finding a mild slope--maximum 15 degree incline--with a safe running surface. Build up speed for 30 to 50 yards downhill, then maintain the fastest possible pace for another 25 yards. Return to the top of the hill with a light jog, and repeat three to six times in rapid succession. Brian Mac suggests an alternative is to sprint on a windy day, with the wind at your back to bolster your speed.
Plyometrics
Plyometrics, or explosive isometric exercises, help develop the fast-twitch muscle fibers in the large lower-body muscles, according to the Jamestown College Jimmie Speed program. Running Planet, a competitive running information resource, suggests double leg forward hops and kangaroo hops. Stand upright with knees shoulder-width apart and slightly bent; crouch down and spring upward and forward in a rapid, explosive motion, swinging arms to help your forward momentum. As you land, crouch and jump immediately. For the more difficult kangaroo hop version, bring your feet together and draw a vertical circle with them in the air, bringing your heels up to your buttocks at the peak of the circle. Double leg lateral hops will help agility: stand with feet shoulder-width apart, crouch, then jump rapidly into the air and sideways. Land into a crouch and jump back to the starting position.
Weighted Sled
Running while pulling a weighted sled will improve an athlete's speed during the acceleration, or start-up, phase of movement. Coach Brian Mac recommends using weights equaling about 10 to 20 percent of body weight, so that strength is increased without interfering with acceleration form and technique. Mac suggests practicing race starts of eight to 18 yards while pulling the sled, adding that completing this exercise on a slight incline (about five degrees) will improve the conditioning effect on calf, hip, and thigh muscles, further increasing sprint acceleration rates.
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