Many sports require athletes to run at fast speeds, whether for a short or long distance. Many speed-enhancing exercises can increase your running speed on the field, court or track. Implement sprinting, skipping and jumping drills at least four days a week to maximize your acceleration and speed in your sport.
Sprinting Drills
One method of training your legs to run faster is to practice sprinting. Set up two cones for the total distance you want to practice sprinting. For example, if you are practicing to run the 50 m dash, set the cones 50 m apart. Practice sprinting from one cone to the other, allowing resting time between each sprint. Try to perform five sets of 10 sprints for a training session.
Resistance Parachute
Many sprinters train by running up slight hills to build strength and speed for sprints. An alternative to running uphill is to use a resistance parachute. This running tool mimics the resistance experienced while running on hilly terrain to strengthen the runner's legs and build speed. Like basic sprinting drills, you can perform short sprints of a desired distance while wearing the parachute. Attempt to perform five sets of 10 repetitions in place of basic sprinting drills.
Skipping Drills
Skipping drills help train your feet to push off the ground with force to give you more height and distance to your running stride. Skip for approximately 30 m, first concentrating on the height of your skip. Push off forcefully from the balls of your feet, using your calf muscles to maximize the height of the skip. Walk back to the starting point and skip the same distance again, this time concentrating on leaping forward as you skip. Perform five sets of this drill, alternating from height skips to distance skips.
Lunging-jump Drills
Like skipping drills, lunging-jump drills help train your legs and feet to maximize distance and height in a stride while helping you quickly spring off your feet the instant they touch the ground. For a distance of 30 m, practice jumping from a lunge stance, switching the position of your legs and feet in midair to land with the opposite foot behind and in front of you. Try to spring back up into the air as soon as possible once you land. Walk back to the starting point after jumping 30 m and perform five total repetitions of this drill.
Member Comments