Sprint Exercises

While genetics gives some of us with more power and others more speed, the good news is, the muscle fibers responsible for speed can be trained. If you'd like to increase your sprint speed, practicing exercises with explosive movements is the key.

Warm Up

Because sprint training is done, at times, with maximum intensity, it's important to warm up and stretch prior to your drills. Spend four to five minutes moving your legs, increasing from low- to moderate- to high-intensity work. Stretching should done with dynamic, quick movements, rather than stretch-and-hold movements. According to research studies such as the one conducted by the University of Wichita, Kansas in 2006, holding a stretch within 30 minutes of competition decreases power and vertical leap.

Tuck Jumps

Tuck jumps use a combination of explosive and reactive power to train your muscles. Reactive power, also called plyometric power, is generated by a two-part movement, like the knee bend before a slam dunk in basketball, rather than a single movement, like starting from racing blocks. Start by standing straight up, then, just as you would for a basketball dunk or tennis serve, bend your knees slightly forward, moving your buttocks outward, prior to jumping as high as you can. As you jump up, try to raise your knees to your chest, or "tuck" them into your body. Jump and tuck again as soon as your feet touch the ground. As with most plyometric exercises, you want your feet to be in contact with the ground for as short a time as possible.

Butt Kicks

Butt Kicks can be done outdoors while moving forward or in a room, done "in-place," similar to running in place. Start by standing straight up; begin a jogging or running motion, but bring your heels up to your buttocks, attempting to "kick your butt." Keep your feet in contact with the floor for as brief a time as possible.

Giant Steps

Also known as bounding, giant steps are just what they sound like: steps with as large a stride as you can make. These long strides should be performed consecutively, as quickly as possible. Measure how many steps it takes you to get across a tennis court, basketball court or length of track to track your progress as the season progresses. Progress is measured by taking fewer steps to finish the distance.

Line Hops

Draw a straight line about one foot long, or place a length of rope or string on the ground, and, with feet together, jump side to side over the rope. Try to hop as quickly as possible, touching the ground with your feet as little as possible. Experiment with your arms for balance.

High-Knee Skips

Skip around a track, gymnasium or other area, moving forward while bringing your knees up as high as they can go. Perform this drill at a high, but not maximal, pace to make sure you are able to obtain maximum knee height. Again, keep your feet in contact with the ground for as short a time as possible.