5 Speed Training Drills to Add to Your Routine
These speed and agility drills are designed to improve your speed off the mark and acceleration.
If you're a sprint athlete then absolute speed is a major determining factor of your success. Speed off the mark and acceleration are still key elements however in increasing your speed.
Here is five drills to take this part of your game to the next level.
1. Rolling Start
Start out jogging for 10 feet before sprinting. This drill is specifically designed to enhance acceleration rather than speed off the mark.
Try running backwards and turning and sprinting or side stepping and turning and sprinting as a great variation as well.
2. Hollow Sprints
Set 5 cones out 20 foot intervals. Sprint 20 feet, jog 20 feet, sprint 20 feet and jog 20 feet to the final cone. Walk back to the start and repeat.
A great variation for this is to also set cones a shorter distance 5-10 feet or a longer distance, 30-40 feet.
3. Follow The Leader
A training partner and large area is required for this drill. Have your training partner jog, run and sprint randomly over a large area. You must try to shadow her as closely as possible.
This is an excellent drill that helps to develop reaction time, acceleration and speed endurance. A fun and competitive, yet excellent speed and endurance exercise.
4. Up Hill Sprints
In competition the first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration.
Keep the distances around 30-50 feet will be sufficient enough and allow extra rest between sets and reps.
5. Down Hill Sprints (Over speed training)
Downhill speed and agility drills help to develop leg speed and coordination. This is sometimes referred to as over-speed training.
Keep the distance short (30-40 feet) and make sure the hill is only slight. It enables the sprinter to move at a rate greater than 100% of their usual top speed.