1. Basic Sprints
As the old saying goes, "Practice makes perfect." This is true for running drills to increase your speed. Perfecting and improving your running motion can improve your speed as much as anything. Therefore, do some basic sprints where you pay particular attention to running form and mechanics. It may help to videotape yourself so you can breakdown your form more thoroughly after the sprint drills. In a spint drill, you are just going to set a particular distance, like 50 yards, and sprint the distance repeatedly with breaks in between to catch your breath.
2. Jack and Jill Went Up the Hill
Another running drill for increased speed is up-hill sprint drills. In hill-sprint drills, it is exactly as it sounds; you just need to locate a hill with enough incline--around 30 degrees--to give you enough resistance during the training. Then, sprint up the hill multiple times with breaks in between each repetition. The amount of times you run the hill will depend on the duration of the up-hill sprint. Keep the sprinting distance short, around 20 to 30 yards, for maximum affect. You will need to use shoes with better traction to avoid injury while running the hill.
3. Interval Sprint Training
In this drill, you will sprint for a specified distance, then transition into a jog for a while, sprint again and then finish in a jog. Usually, you only want two sprint intervals and two jogging intervals. Anymore than that in one set, and you risk over-training. Perform four to five sets with sufficient rest in between. You may need to mark off the distances in the interval with cones or something will make sure the intervals are equal.
4. Alternative Forms
To increase the power in the muscles required for increased speed, a person could use some alternative body movements. Try a skipping drill for a distance to help improve leg muscles. Mark off 40 or 50 yards, and skip the entire distance. It may feel and look funny, but this drill really does help. Be sure to work the knees and stretch out the legs on this drill. You can also substitute a two-footed jump in the drill to improve leg strength. Simply jump the entire distance instead of skipping.
5. Parachutes and Bungee Cords
A couple of training aides that you can use in your running drills for increased speed are parachutes and bungee cords. You can purchase these on the Internet or at the local sport-supply stores. These aides allow you to add resistance to the running drills you are already doing to break up a training routine. With the parachute, you simply strap in the parachute and let the wind resistance do the rest. With the bungee cord will need a partner to holds the bungee cord to provide the resistance as you perform the running drills.
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