Improving speed can have a dramatic impact on an athlete's ability to produce on the playing field. In football, running backs and wide receivers who can get faster have a better chance to make big plays. Soccer players have a chance to break into the open for a scoring opportunity. Basketball players have a chance to break away from the pack and dunk the ball. Increased speed also leads to an increase in your confidence when the game is on the line.
Function
Improving your speed will make you a more productive and dangerous athlete. Building your core muscles, gluteal power and the explosiveness in your calf muscles will help you develop more speed. Using proper technique will help you run faster as well.
Significance
Learning how to start quickly can often be the difference between athletes who have similar athletic talent. Starting quickly is about balance and getting your body in the proper position. The start is often vital in football games, especially among power players on the line. When an offensive lineman is blocking, he needs to get out of his stance quickly and adjust his feet to deliver the block. The rope drill can help you get quicker. Coaches set up a 2-by-10 rope ladder, and on the coach's whistle, you go through the ladder by picking feet up high and sprinting. Do three repetitions to help build quickness.
Types
Interval training will help you develop explosive speed. In this drill, sprint 100 yards and then go back to the starting line and sprint 90 yards. Follow with sprints of 80 and 70 yards. After running these sprints, take a two-minute break and repeat the drill. Box jumping will help you build strength in your calf muscles to develop explosive speed. Place a 15-inch box in the middle of the gym floor and stand to the left of it. Jump over it so you are on the right side of the box and then jump back over it to the left. Do this 10 times, take a 30-second break and repeat the set.
Resistance Training
By running with resistance, you can build stronger muscles and run faster. One of the most effective running resistance tools is the parachute. Strap this device on as if you were wearing a backpack. Line up on the goal line of a football field and sprint toward the other goal line. As you run, the chute will open up and you will feel a significant pulling as you run. Do not turn around to check it out or stop. Run as fast as you can to cover the 100 yards. After you finish, take a 30-second break and run back the other way. When you reach the 50-yard mark, hit the release button on the chute harness and it will drop off. You will feel a surge of speed and this will help you run faster.
Healthy Eating
To become a faster runner, you eat healthy foods and follow a proper diet. Eat lean red meat, white-meat chicken and fish as your main sources of protein. Avoid fatty red meat. Eat two to three portions of fresh vegetables and two to three portions of fresh fruit every day. Eat complex carbs like brown rice and spaghetti to fuel your exercise routines. Stay away from fast and junk foods. Drink 64 oz. of water every day to wash the toxins out of your system and lubricate your muscles, joints and ligaments.
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