Speed training drills and exercises are designed to improve your acceleration and your overall running technique. While many speed training drills and exercises are performed by athletes who play specific team sports, such as soccer or football, speed training exercises can also be used by individuals who are looking to improve their general fitness level.
Hurdle Hopping
This lower plyometric exercise is designed to strengthen your legs and increase your speed. Place several knock down hurdles in a row on a track. The spacing between the hurdles depends on your own personal jumping ability. Start in front of the first hurdle with your knees bent and arms above your head. Spring up with both feet next to each other and land on the other side of the hurdle on the balls of your feet. Repeat until you get over all of the hurdles.
Figure Runs
This exercise is designed to improve not only your speed but also your overall agility. Head out to an open field and write out the numbers one through 10 using a bunch of cones. The numbers should range in size and shape in order to make the drill more difficult. If you are a soccer player, you can dribble a ball while performing the drill. On your coach's whistle, run each number in ascending order. Follow the entire shape of each number before moving onto the next number. Once you finish number 10 take a break.
Sprint Lateral Shuffle
This speed training exercise will improve your acceleration as well as your ability to move laterally. Grab several cones and place the first one down on the ground. Place the second one 10m in front of the first one. Place the third one 10m to the right of the second one. Place the fourth 10m in front of the third and so on in this pattern until you have placed down all of your cones. On your coach's whistle, sprint down to the first marker and shuffle over to the next marker. Continue to sprint and shuffle until you complete the course.
Resisted Running
This speed training drill will improve your speed and acceleration. Line up on a track or flat running surface with a weight belt or small running parachute around your waist. On your coach's mark, sprint for 100m with the resistance on your body. Rest for a minute before repeating the sprint. Perform four 100m sprints followed by two 50m sprints. As your endurance improves, start the exercise with four 200m sprints followed by two 100m sprints.
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