Are you looking to improve your speed and run faster? You came to the right place! Here’s six steps that have proven time and time again to improve my athletes’ speed!
Step 1: Get Stronger
The stronger you are the more force you’re going to be able to apply into the ground with each foot strike. What this does is propel your body further in space. This leads to a longer stride!
Step 2: Improve Mobility & Flexibility
By improving flexibility and mobility in your hips and legs you will be able to improve extension of your hip, knee, and ankle when accelerating.
Step 3: Drag Heavy Sleds
I love heavy sled drags because they allow you to learn and practice acceleration mechanics at slower speeds. To execute this exercise properly you need to posses a forward body lean, and maintain a good positive shin angle.
Step 4: Run Hills
Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. Here’s a sample speed workout I put my college baseball players through that you can use:
Step 5: Skip
In my opinion, skips are one of the best ways to improve sprint technique (arm drive, knee drive, posture, rhythm, etc.)
Step 6: Run Max-Effort Sprints W/Full Recovery
To run fast you need to do just that, run fast. In my opinion, you need to be performing max-effort sprints at least one to two times a week if your goals are to improve speed. Make sure you’re recovering fully following each sprint! As a general guideline, rest 1 minute for every 10 yards covered.