Many athletes want to increase their speed as they train for their sport. Running faster is a characteristic that can help nearly all athletes perform better on the athletic field. Football, soccer and basketball players can all benefit from running faster, and so can baseball players and tennis players. They can do this by adding drills to their speed kit.
Zig-Zag Sprinting
Running sprints in a zig-zag manner teaches a runner to have balance and explosion. Instead of sprinting straight ahead, sprint at 45-degree angles, alternating running to the right and left. This is best done on a soccer or football field. Sprint at top speed at a 45-degree angle to the right for 20 yards, and then shift to a 45-degree angle to the left for 20 yards. Do this five times in each direction, take a 30-second break and then repeat the sprint.
Ladder Drill
Set up a rope ladder on an athletic field. The rope ladder should be at least 20 feet long. By jumping the length of the ladder, you will build up the explosive muscles in your lower legs. Your calf muscles are the most explosive muscles in your body when it comes to sprinting. In this drill, start out in front of the rope ladder. Jump into the first rope square with both feet and then jump into the next square. Jump backward one square. Then jump forward into the next square, forward into the next square, and then jump backward again. Follow this 2-forward, 1-backward pattern until you get to the end of the ladder. Take a 30-second break, and then repeat the ladder drill.
Resistance Training
You can improve speed by sprinting with a running parachute. Wear the running parachute like a backpack. Sprint 100 yards while wearing the chute. As you take off, the chute will open up and create significant resistance. Do not slow down, and resist the urge to turn around and look. Sprint the full 100 yards. Once you finish, regather the chute and prepare to run another 100-yard sprint. Take off in a sprint, but hit the release button on the chute when you pass the 50-yard mark. As the chute drops off, you will feel a surge called overspeed. This will help you develop greater speed in your chosen sport.
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