Being able to sprint quickly for longer distances is the goal of many athletes, regardless of the sport they play. Doing some very basic drills can increase stride length (how much force is applied to the ground with each step) and stride frequency, improving your sprinting abilities. The following drills should be performed three to six times each, with a 1-minute to 2-minute recovery period of light walking between drills.
Step 1
Engage in power skipping, also covering a 20- to 50-meter distance. Although this drill is the most difficult, it is very effective. This motion should follow the format of a basic skip where one leg and opposite arm are raised at the same time. In power skips, however, each time a leg pushes off the ground, you should attempt to jump as high as you can.
Step 2
Practice running intervals after your daily run. Mark a distance of 50 to 150 meters, depending on your personal preference and fitness level. The goal in this drill is to start at a slower speed, build up to a racing pace, then gradually slow down toward the finish line. Be sure that your eyes are straight forward, body upright, arms swinging at a 90-degree angle, lifting your knees and landing on the balls of your feet.
Step 3
Perform "fast knees" or "high knees," as they are called by Outside Online magazine. Mark a length of 20 to 50 meters, depending on your fitness level and length you'd like to traverse. Run this length while lifting your knees so that the thighs are parallel to the ground. The goal of this exercise is to increase how quickly the legs move up and down, not how quickly the distance is covered.
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