Athletes who participate in all speeds want to get faster. Running faster will almost always help in their chosen sport. Running speed is often the function of conditioning, technique and effort. In order to get faster, runners can do exercises and drills that will help them move faster on the running track or the field of play.
Box Jumping
The calf muscles are the most explosive in the body when it comes to running speed and jumping. You can build these muscles by doing box jumping. Stand to the left of a 14-inch square box and jump over it so you are standing on the right side. Jump back over it so you are in the original position. Do this 15 times. Then move behind the box and jump over it to the front side. Jump back over it so you are behind the box. Do this 15 times Take a two-minute break and repeat the double set.
Agility Ladder
Use an agility ladder to help build the muscles in your calf. Set up the agility ladder so you have two rows with eight steps. Each "step" in the agility ladder should be about 10 inches off the ground. In the first drill, start off behind the ladder. On the coach's signal, take off at full speed and step in the middle of every hole. Concentrate on high-knee action because that will help you use the right technique when you are in competition. After you finish that drill, go back to the start and do two-footed jumps through the ladder. Jump into the front left spot, then jump to the spot on the right in the second row, the left spot on the third row and continue in that manner until you have completed the drill.
Parachute Training
A running parachute is a device athletes use to increase resistance on the field. That will help them get much faster during competition. Attach the running parachute to your back. You wear it the same way you would put on a backpack. Start at the goal line of the football field and sprint as fast as you can while the chute unfurls. Resist the urge to turn around or stop as you feel the resistance. When you finish the 100 yards, prepare to run another 100-yard sprint. When you reach the 50-yard mark of the second sprint, hit the release button on the harness. As the chute drops off, you will feel a surge of velocity called overspeed.
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