Improving speed is one of the most common goals among today's athletes. Although world-class speed is somewhat genetic, there are training strategies and techniques you can employ to become faster. Speed is the result of stride length and stride frequency. Improving the amount of ground covered with each step and increasing the amount of foot contacts in a second will increase your maximum velocity. Achieving maximum speed is difficult without proper running mechanics and joint flexibility. To get faster you must participate in a training regimen aimed at improving running mechanics and flexibility, as well as increasing stride length and stride frequency.
Step 1
Perform a thorough dynamic warm-up for improving flexibility over a field or track course that is 20 yards in length. Appropriate warm-up exercises include: walking lunges, walking lunge with a twist, high knee pulls, quadriceps pulls, lateral lunge walk, leg swings, "A" skips, "B" skips, high knees and butt kickers. Do two sets of each exercise down and back on the course.
Step 2
Work on your arm action mechanics by performing seated runs. Sit down on the ground with your legs out in front of you, chest tall and abs tight. Bring your right arm up to about shoulder height with a 90 degree bend in your elbows. Your left arm should be cocked back with a120 degree elbow bend. Relaxing your face and upper body, begin swinging your arms back and forth as if you were sprinting. Maintain the 90 degree elbow bend on the upswing and the 120 degree elbow bend on the backswing. Perform two to four sets of 30-second seated runs.
Step 3
Improve your stride length by performing uphill runs. Choose a hill that has a shallow to moderate slope, between a 5 to 15 degree grade. Perform three to five sprints up the hill while maintaining proper running form and posture. Rest 60 seconds after each sprint.
Step 4
Increase your stride frequency by performing downhill runs. Choose a hill that has a shallow slope between a 3 to 7 degree grade. Perform three to five sprints down the hill while maintaining proper running form and posture. Rest 60 seconds after each sprint.
Step 5
Improve acceleration and stride frequency by performing three to five Flying 10's. Mark a field or track course that is 40 yards in length. Begin by sprinting half speed, then constantly build velocity with each stride for 30 yards. At the 30 yard mark, you should reach maximum velocity and you will sprint the last 10 yards at full speed. Rest sixty seconds after each sprint.
Step 6
Perform a proper cool down by walking around the track or field course for three to five minutes. Cooling down will ensure the body safely returns to a normal resting state, decreases soreness and prevents injury.
Tips and Warnings
- Substitute other resisted running techniques like parachute sprints, sled drags and resisted partner sprints with the uphill runs for exercise variation. Substitute other assisted running techniques like bungee towing or over-speed treadmill training for the downhill running for exercise variation. Substitute other neutral running techniques specific to the duration of your sport or event for the Flying 10's. Perform speed training one to three non-consecutive days a week to ensure ample neuromuscular recovery.
- These techniques are recommended for trained recreational and competitive athletes. New or beginning athletes should not participate in a program with this amount of running volume.
References
- "Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Complete Conditioning for Football"; Michael Arthur and Bryan Bailey; 1998
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