Improving speed is a factor that can help your performance in all athletic endeavors. To improve your speed, you must make yourself aware of all factors that can impact your ability to move quickly. To improve in this area, you can work on leg strength, reaction drills and improving your stride technique.
Building Power
Bounding will build leg strength and help you get the most out of your stride. Move to the starting line at a jogging pace. As you hit the start line, bound as high and far off of your right leg as you can. Then do the same exercise by bounding off of your left leg. Do this for 50 yards down the track. Take a 30-second break and repeat the drill.
Coordination
Set up 20 cones on the track. The first 10 cones should be about one yard apart. The second group of 10 cones should be two yards apart. On the coach's signal, you take off from the start line and sprint. Take one stride for each cone you pass. During the first 10 yards, you are taking quick and choppy strides. During the second 10 yards, you are taking longer and more powerful strides. Walk slowly back to the start line to recover and run the drill again.
Acceleration
To get faster, you have to learn how to accelerate. In this drill, go to the start line and make sure that each 10 yards you run on the course are clearly marked. On the coach's whistle, start your run. You want to accelerate every 10 yards until you get to the 50-yard mark. At that point, you will be running at full speed. Continue at full speed until you get to the 100-yard mark. Do this two to three times during your training session.
Resistance Training
Go to the track and prepare to sprint with a running parachute attached to your back. You wear a running chute like a backpack. As you take off on the coach's whistle, your shoot opens up and creates a tremendous resistance. Do not slow down or turn around and look at it. Run the full 100 yards at top speed to get more powerful. Run the 100-yard sprint again. This time, when you reach the 50-yard mark, hit the release button for the chute. As it drops off, you will feel a surge of speed.
Misconceptions
Advances in speed training have turned sprinting into a science. For many decades, athletes looked at speed as a God-given ability. However, overall conditioning, stride length and reactions can be improved by working on drills, and you can improve your speed through effort and proper coaching.
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