Increasing your speed and quickness will be beneficial in just about any athletic activity you take part in. Getting faster and being able to make quicker moves will have a huge benefit in sports like football, basketball and soccer. It will also help in a sport like baseball, where speed is not an essential but will be helpful at key moments.
Jump Soles
This is one of the most effective tools when it comes to building speed, quickness and jumping ability. Jump soles are attachments that go on the front of your gym shoes that isolate the calf muscles, the most explosive and dynamic muscles for speed and quickness. Go to your local high school or college track and sprint 15 yards in your jump soles, followed by walking 10 yards. Repeat this pattern five times, take a two-minute break and repeat the set.
Hill Running
One of the best training exercises to build explosive strength and power in your legs is to run uphill. This was the routine followed by NFL Hall of Famers Walter Payton and Jerry Rice, and both showed the ability to run away from defensive players with the ball under their arms, though neither one timed especially well in the 40-yard dash. Running up hills will increase your speed and strength and is an especially effective drill when it comes to sustaining speed late in a game.
Resistance Running
Work on your sprinting while doing resistance training. One of the best ways to do this with a running chute attached to your back. You will need a partner or a coach to assist you with this exercise. Get on a football field and start on the goal line. Put on a backpack with a chute attached and have your partner hold the chute. On his whistle, take off and sprint 100 yards. Your partner will hold the chute until it unfurls. The chute will make it harder to run at top speed, but it will help you increase your overall quickness and speed.
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