Speed agility training tips. Speed and Agility Training: Essential Tips for High-Performance Athletes

How can athletes improve their speed and agility. What are the key components of an effective training program. Which drills and exercises yield the best results for enhancing performance.

Understanding Speed and Agility in Athletic Performance

Speed and agility are crucial components of athletic performance across various sports. While often mentioned together, these skills require distinct training approaches to maximize an athlete’s potential. Let’s delve into the definitions and importance of speed and agility for high-performance players.

Defining Speed in Athletics

Speed in athletics refers to the ability to achieve maximum velocity. It’s not just about running fast; it encompasses the rate at which an athlete can accelerate, maintain top speed, and execute sport-specific movements quickly.

The Concept of Agility

Agility is the ability to change direction rapidly without losing speed, balance, or body control. It involves quick reflexes, spatial awareness, and efficient movement patterns. Agile athletes can swiftly respond to stimuli and adapt their movements in dynamic environments.

The Relationship Between Speed, Agility, and Strength

A common misconception is that speed and agility training are solely about quick movements. However, the foundation of both speed and agility lies in strength. Stronger athletes can generate more force, leading to faster acceleration and more controlled directional changes.

• Speed = Strength
• Agility = Strength

This relationship underscores the importance of incorporating strength training into any comprehensive speed and agility program.

Factors Influencing Speed and Agility Performance

Several key factors determine an athlete’s speed and agility capabilities. Understanding these elements can help in designing more effective training programs.

React Ability

React ability refers to how quickly an athlete can respond to changes in their environment. This could be reacting to a starting gun, an opponent’s move, or a ball in play. Improving reaction time can significantly enhance overall speed and agility performance.

Motor Coordination

Motor coordination involves the harmonious functioning of body parts during movement. It encompasses gross motor movements, fine motor skills, and motor planning. Well-coordinated athletes can execute complex movements more efficiently and effectively.

Muscular Endurance

Muscular endurance is the ability of muscles to sustain repeated contractions over an extended period. In speed and agility contexts, this allows athletes to maintain high-intensity performances throughout a game or event.

Force Production

Force production is crucial for both speed and agility. It’s the ability to exert force against the ground or an object, propelling the body forward or changing direction. Greater force production typically results in faster speeds and quicker direction changes.

Strength Foundation

Overall strength forms the basis for speed and agility. Stronger muscles can generate more force, leading to improved performance in explosive movements and sustained efforts.

External Conditions

External factors such as weather, playing surface, and equipment can significantly impact speed and agility performance. Athletes must learn to adapt to various conditions to maintain consistent performance levels.

Techniques to Enhance Speed Performance

Improving speed requires a multifaceted approach focusing on several key areas. By addressing these components, athletes can see significant gains in their speed performance.

Optimizing Stride Rate and Length

Stride rate refers to how quickly an athlete’s foot returns to the ground, while stride length is the distance covered with each step. Balancing these two factors is crucial for maximizing speed.

To improve stride rate:

• Practice quick feet drills
• Incorporate plyometric exercises
• Use resistance band training for leg turnover

To enhance stride length:

• Focus on hip flexibility and mobility
• Strengthen the hip extensors and glutes
• Practice overspeed training techniques

Developing Starting Ability

A powerful start can make a significant difference in speed performance. Athletes should focus on explosive power from a stationary position and practice various starting positions relevant to their sport.

Refining Sprinting Technique

Proper sprinting technique involves coordinated movements of the legs, arms, and overall posture. Key elements include:

Leg Movement

• Feet striking under the hips
• Quick heel-to-butt recovery
• Maintaining dorsiflexion (upward flexion of the foot)

Arm Movement

• Relaxed hands
• Elbows at approximately 90 degrees
• Motion similar to hammering a nail

Posture

• Eyes up
• Chin level
• Shoulders slightly ahead of the hips

Effective Speed and Agility Training Drills

Incorporating targeted drills into a training regimen can significantly improve speed and agility. Here are some recommended exercises for high-performance athletes:

Sprinting Drill for Speed Enhancement

This comprehensive drill combines various distances and intensities to improve overall speed:

1. Begin with a 1-mile warm-up
2. Run 8 x 600 meters (1.5 laps of a track) at 5K goal pace
3. Maintain a 200-meter recovery jog between intervals
4. Run 4 x 200 meters at 1-mile pace (slightly faster than 5K speed)
5. Maintain a 200-meter recovery jog between intervals
6. Finish with a 1-mile cool down

Frequency: 3-5 times per week

‘A’ Skip Drill for Coordination and Balance

This drill enhances coordination, balance, and explosive starting power:

1. Start by marching slowly, focusing on proper form
2. Maintain dorsiflexion as you raise your foot to the opposite knee
3. Keep an erect torso and swing arms in opposition to legs
4. Once comfortable, add a skipping motion
5. Focus on explosive push-off from the ball of the foot

Duration: 8-12 repetitions for each leg
Sets: 2-3 (with 15-second rest between sets)
Frequency: 3-5 times per week

High Knees Run Out with Resistance

This drill targets core strength, leg muscles, and balance:

1. Attach a resistance band to a solid anchor and around your waist
2. Start in a standing position, about 10 meters from the anchor point
3. Perform high knees, alternating legs, for 25 seconds
4. Rest and repeat

Duration: 15-30 seconds
Sets: 2-3 (with 15-second rest between sets)
Frequency: 3-5 times per week

Incorporating Agility-Specific Exercises

While speed training forms a crucial component of athletic performance, agility-specific exercises are equally important for developing quick, controlled movements in multiple directions.

Cone Drills for Directional Change

Cone drills are excellent for improving an athlete’s ability to change direction rapidly:

1. Set up 5 cones in a zigzag pattern, each about 5 yards apart
2. Start at the first cone and sprint to the second
3. Touch the ground at the second cone and immediately change direction to the third cone
4. Continue this pattern through all cones
5. Focus on quick, precise movements and maintaining balance during direction changes

Duration: 3-5 repetitions
Rest: 30-60 seconds between reps
Frequency: 2-3 times per week

Ladder Drills for Foot Speed

Agility ladder drills are fantastic for improving foot speed and coordination:

1. Set up an agility ladder on a flat surface
2. Perform various footwork patterns through the ladder (e.g., in-in-out-out, lateral steps, hopscotch)
3. Focus on quick, precise foot placement
4. Gradually increase speed as coordination improves

Duration: 30-60 seconds per pattern
Sets: 2-3 for each pattern
Frequency: 2-3 times per week

Reactive Agility Drills

These drills improve an athlete’s ability to respond quickly to unpredictable stimuli:

1. Have a partner stand about 10 yards away with two different colored cones
2. The partner randomly holds up one cone
3. The athlete must sprint towards the color shown as quickly as possible
4. The partner can switch cones to test reaction time and change of direction

Duration: 8-10 repetitions
Rest: 30 seconds between reps
Frequency: 1-2 times per week

Designing a Comprehensive Speed and Agility Program

Creating an effective speed and agility program requires careful planning and integration of various training elements. Here’s how to structure a well-rounded program:

Periodization for Optimal Results

Periodization involves dividing the training year into phases to optimize performance and prevent burnout. A typical periodization structure for speed and agility might include:

• Off-season: Focus on building strength and general conditioning
• Pre-season: Increase sport-specific speed and agility work
• In-season: Maintain speed and agility with shorter, high-intensity sessions
• Post-season: Active recovery and addressing any weaknesses

Balancing Training Volume and Intensity

Finding the right balance between training volume (how much you do) and intensity (how hard you work) is crucial for improvement without risking overtraining:

• Start with 2-3 speed and agility sessions per week
• Gradually increase intensity over time
• Monitor fatigue levels and adjust as necessary
• Incorporate adequate rest and recovery periods

Integrating Strength Training

Remember that strength is the foundation of both speed and agility. Include strength training sessions that focus on:

• Compound movements like squats, deadlifts, and power cleans
• Plyometric exercises for explosive power
• Unilateral exercises to address muscle imbalances
• Core strengthening for improved stability and power transfer

Nutrition and Recovery for Speed and Agility Athletes

Proper nutrition and recovery are essential components of any high-performance training program. They support the intense physical demands of speed and agility training and help prevent injuries.

Fueling for Performance

Athletes focusing on speed and agility need a well-balanced diet that provides adequate energy and nutrients:

• Consume sufficient carbohydrates to fuel high-intensity efforts
• Ensure adequate protein intake for muscle repair and growth
• Include healthy fats for hormone production and overall health
• Stay hydrated before, during, and after training sessions

Recovery Strategies

Effective recovery allows athletes to train consistently at high intensities. Key recovery strategies include:

• Getting adequate sleep (7-9 hours per night)
• Using foam rolling and stretching to maintain flexibility
• Incorporating regular massage or self-myofascial release techniques
• Utilizing cold therapy or contrast baths to reduce inflammation
• Practicing mindfulness or meditation to manage stress

Monitoring Progress and Avoiding Overtraining

Regularly assessing performance and watching for signs of overtraining is crucial:

• Conduct periodic speed and agility tests to track improvements
• Use heart rate variability (HRV) to monitor recovery status
• Pay attention to mood, energy levels, and sleep quality
• Adjust training volume and intensity if signs of overtraining appear

By implementing these comprehensive strategies for speed and agility training, high-performance athletes can significantly enhance their on-field performance. Remember that consistency, proper technique, and a holistic approach to training and recovery are key to achieving optimal results. As with any training program, it’s advisable to consult with a qualified strength and conditioning coach or sports performance specialist to tailor these guidelines to individual needs and goals.

Speed and Agility Training Program Tips for High Performance Players

Attention Players: If you are an athlete looking to unlock your performance, an intense speed and agility training program will help you reach your maximum acceleration speeds and top-end gains – regardless of the sport you play.

Speed & Agility Definitions

Speed and agility training are not one in the same. To reach maximum performance levels, an athlete must train and condition for strength, speed, and agility.  Check out the top benefits of agility training for athletes. We’ve compiled the top drills to build an effective speed and agility training program into your weekly training sessions resulting in high performance gains.

Speed Training – The ability to achieve maximum velocity.

Agility Training – The ability to rapidly change direction without the loss of speed, coordination, balance, strength or body control.

SPEED = STRENGTH

AGILITY = STRENGTH

Strength and power are the foundations to speed and agility development. When it comes to speed and agility training programs, your most effective tool is strength training.

Factors Determining Speed of Movement

• React Ability – The ability to react to our changing environment.
• Motor Coordination – The harmonious functioning of body parts that involve movement, including gross motor movement, fine motor movement, and motor planning.
• Muscular Endurance – The ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period of time. It is one component of muscular fitness, along with muscular strength and power.
• Force – The ability to change an object’s state, rest, or motion.
• Strength – The ability of a person to exert a force on physical objects using their muscles.
• External Conditions – Outside influences that can affect athletic performance, such as weather or field conditions.

Tips to Increase Speed

The best agility training workouts start by developing an athletes ability to achieve maximum speed. Focus on speed drills designed to improve stride rate, stride length, starting ability, and sprinting technique.

• Stride Rate – How fast the foot can return to the ground, increasing the number of foot contacts in any given time.
• Stride Length – The actual distance covered with each step taken.
• Starting Ability – The ability to hit maximum acceleration upon starting.
• Sprinting Technique – The ability to learn and implement proper running form to achieve improved speeds. Optimal sprinting technique consists of leg movement, arm movement, and posture.

Leg Movement
Feet strike under the hips
Heel to butt recovery
Dorsiflexion (i.e. flexion of the foot in an upward direction)
Arm Movement
“Relaxed hands”
Elbows at 90°
Maintaining a motion similar to hammering a nail.
Posture
Eye up
Chin level
Shoulders ahead of the hips

Speed & Agility Training Drills We Recommend

Speed Training

1. Sprinting Drill

Begin with a 1-mile exercise warm up. Run 8 x 600 meters (1.5 laps of a track) at 5K goal pace, maintaining a 200-meter recovery jog between each interval. Run 4 x 200 meters at 1-mile pace (slightly faster than 5K speed), maintaining a 200-meter recovery jog between each interval. Finish with a 1-mile cool down. Including this basic sprinting drill in your agility training program will improve foot speed and develop rapid foot movement. 

• Occurrence: 3-5 times a week

2. ‘A’ Skip Drill

Begin by marching slowly, feeling out each portion of the drill. During the drill, be sure to maintain dorsiflexion in your foot as you raise it to your opposite knee. Maintain an erect torso and swing your hands in the opposite direction of your legs. Once you have the technique and form down, add a skip. The skip exaggerates the push-off force necessary for an explosive start, from the ground at the ball of the foot. Including this drill in your agility training program will help to develop coordination and balance.

• Drill Duration: 8-12 times for each leg
• Sets: 2-3 sets (resting for 15 between sets)
• Occurrence: 3-5 times a week

3. High Knees Run Out with VertiMax Raptor

Attach one end of a resistance band to a solid anchor (such as a fence at the track) and the other end around your waist. Start in a standing position, about 10 meters in front of the VertiMax Raptor. Begin high knees, alternating between legs, for 25 seconds. Rest and repeat. High-knee exercises target and tone your core, quads, glutes and calves. Because of the one-legged stance during the movement, adding this drill in your agility training program will help to develop coordination and balance. Exercise also serves to help improve your balance. 

• Drill Duration: 15 – 30 seconds 
• Sets: 2-3 sets (resting for 15 between sets)
• Occurrence: 3-5 times a week

4.

Lunge Back/Front with VertiMax Raptor

Anchor your Raptor (i.e. on a fence) and set the resistance at your waist. Step about 10 meters in front of the Raptor. Proceed into a lunge, knee lift, step back down, and then back to reset. Be sure to keep your foot low while you pull through. This is an ideal drill to strengthen your core and leg muscles – both of which are vital to enhancing your running speeds.

• Drill Duration: 8-12 times for each leg 
• Sets: 2-3 sets (resting for 15 between sets)
• Occurrence: 3-5 times a week

5. 3-Point Start Drill with VertiMax V8

Start by attaching bands to the thighs and the hands. This drill improves coordination between the hands and the opposite leg for increased start times. Assume the 3-point start position. Strike quickly and rapidly with explosive speed, under center of mass on the balls of your feet. Be sure your heels are not dropping to the ground. Sets: 8 – 10 explosive starts 

• Occurrence: 3-5 times a week

Agility Training Drills

1. Lateral Plyometric Jumps

Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural body weight. This advanced agility training exercise is essential for any athletic position that requires lateral coordination and power. For best results, be sure to perform this drill after a thorough warm up.

Requiring only a basic speed ladder and your body, this agility training exercise improves foot coordination and speed for all field sport athletes. Simply run with high knees forward through the ladder, landing in every ladder space. For this simple drill, proper form is key. Be sure to land on the balls of your feet and drive forward with your arms.

• Drill Duration: 8-12 times 
• Sets: 2-3 sets (resting for 15 between sets)
• Occurrence: 3-5 times a week
   
  

  3.

  5/10/5 Drill

Even for advanced athletes, you simply can’t go wrong with the basics. Start the drill with your hand on the ground touching the 5-yard line. Next, turn 90° to your right and proceed into an explosive sprint to the 10-yard line. Touch the 10-yard line and sprint all the way to the end zone. Touch the goal line, and then sprint back through the 5-yard line. If you aren’t on a football field, set up the drill with cones. This type of agility drill improves an athlete’s change of direction ability. Drill Duration: 8 – 10 repetitions (with four to five turning to the right first, and four to five turning to the left first). We recommend a 3:1 rest to work ratio (resting for three times the length of time it takes to complete the drill before running the next repetition). 

Athletes use plyometric jumping exercises to build explosive power and speed. These challenging agility training drills improve coordination, dexterity, and effectively improves sports performance. Using a set of small hurdles, jumping on one or both feet can develop agility and increase foot speed for runners and field sports athletes alike.

• Set up several small agility hurdles, placing about 2 feet between each hurdle.
• Start with your legs shoulder-width apart. Begin to jump upward and forward, clearing each hurdle. Be sure to land lightly on the balls of your feet.
• Upon landing, immediately jump again, driving forward with your arms.
• Repeat several repetitions.
• Repeat the drill on only the right foot and then only the left foot.
  • Drill Duration: 5-8 hurdles (Advanced athletes – more hurdles = more effective drill)
  • Sets: 2-3 sets (resting for 15 between sets)
  • Occurrence: 3-5 times a week

Adding a strength and agility training program to your weekly conditioning sessions is a surefire way to effectively and efficiently increase your speed and overall athletic ability. You’ll experience results in as little as two weeks, gaining more speed and agility the longer and harder you train.

Also checkout the 8 Best Agility Training Exercises with this convenient infographic to consult.

If you’re interested in learning more about how to improve your speed and agility training programs, contact a member of the VertiMax team today!

8 Best Agility Training Exercises

Agility training exercises help improve speed, explosive power, coordination, and specific sports skills. From high school to professional sports teams, all athletes can benefit from agility training exercises. Incorporate these drills a few times a week into your training routine to perfect your foot speed and refine your sports technique.

1. Lateral Plyometric Jumps

Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural body weight. This advanced agility training exercise is essential for any athletic position that requires lateral coordination and power. For best results, be sure to perform this drill after a thorough warm up.

Another great option is the following, lateral single leg hop.

2. Forward Running, High-Knee Drills

Requiring only a basic speed later and your body, this agility training exercise is designed to improve foot coordination and speed for all field sport athletes. Simply run with high knees forward through the ladder, landing in every ladder space. For this simple drill, proper form is key. Be sure to land on the balls of your feet and drive forward with your arms. You can also incorporate the VertiMax resistance to add to the strength and power.

3. Lateral Running, Side-to-Side Drills

Lateral running drills greatly improve both knee and ankle stability, making them ideal for court-sports. For proper form, maintain a low center of gravity and quickly step side-by-side through the ladder. Be sure to step both feet, one at a time, inside each rung of the ladder. While driving your arms forward, always aim to land on the balls of your feet. Repeat from right to left and then again, left to right. Proper form is the key to your success!

4. Dot Drills

Agility and explosive speed are achievable when you have the appropriate leg strength, something that is improved with basic dot drills. Dot drills are just one of the ways in which you can increase knee and ankle strength, giving you the additional stability you need for field sports, racket sports, basketball and soccer. Dot drills allow these athletes to fluently change direction without notice.

To complete the dot drill successfully, use tape to place a small “X” on the ground in the pattern of a five, as seen on a dice; you may also use a dot drill mat. Start your warm-up by jumping from dot to dot with both feet at once. After you feel warmed up (approximately 30 seconds), progress to one foot hopping and then try to follow a specific jumping pattern.

Another great option is the figure 8 to sprint drill like below.

5. Jump Box Drills

Great for your quads, glutes, and hamstring muscles, start by stepping into a VertiMax 8 with a medium to heavy resistance (depending on your ability). Keeping your knees over your toes, jump as high and as fast as you can. Land safely on the balls of your feet. Repeat VertiMax jump box drills for 10 – 20 seconds.

6. L Drills

L Drills, aka Cone Drills, are a popular agility training exercise used by coaches and professional trainers to develop rapid change-of-direction ability and speed.

• Set your cones up for the 3 Cone Drill.
• Start at the line in a 3 Point Stance.
• Come out low for about 5 yards, maintaining medium speed control, touching the line at the center cone.
• Once you touch the line, immediately return to the start cone, and touch the line using the same hand.
• Next, turn and sprint back around the center cone, planting off your inside foot for a hard turn and figure eight around the end cone (again, planting your inside foot).
• Make a sharp cut around the middle cone, turning on your inside foot, and sprint back to the starting cone, to finish the drill.
• Repeat 3 – 5 times.

7. Plyometric Agility Drill

Athletes use plyometric jumping exercises to build explosive power and speed. Additionally, these challenging agility training drills improve coordination, dexterity, and effectively improves sports performance. Using a set of small hurdles, jumping on one or both feet can develop agility and increase foot speed for runners and field sports athletes alike.

• Set up several small agility hurdles, placing about 2 feet between each hurdle.
• Start with your legs shoulder-width apart. Begin to jump upward and forward, clearing each hurdle. Be sure to land lightly on the balls of your feet.
• Upon landing, immediately jump again, driving forward with your arms.
• Repeat several repetitions.
• Repeat the drill on only the right foot and then only the left foot.

8. Shuttle Runs

The shuttle run is a standard agility training exercise used by athletes who play stop-and-go sports (i.e. soccer, basketball, and hockey). Shuttle run drills are an easy way to inject some high-intensity training into a basic conditioning program while you build speed, agility, and endurance.

Set a training area with two markers, such as cones, about 25 yards apart. With explosive speed, sprint from one marker to the other marker and back. Repeat 6 – 8 times. Consider switching it up by including forward-touch-return runs, forward-backward runs, and side-to-side runs.

Ultimately, agility training sets apart average athletes from exceptional athletes. Adding the above agility training exercises to your weekly conditioning routine will have you taking it to the next level within a few weeks.

Read More on Agility Training: 

• BEST AGILITY TRAINING WORKOUTS FOR YOUTH ATHLETES
• WHY VERTIMAX TECHNOLOGY IS GREAT FOR TRAINING AGILITY
• THE RAPTOR REVOLUTIONIZES THE BASIC CONDITIONING AND AGILITY DRILLS
• BEST AGILITY TRAINING WORKOUTS FOR HIGH-PERFORMANCE ATHLETES
• SPEED AND AGILITY TRAINING PROGRAM TIPS FOR HIGH PERFORMANCE PLAYERS

25 ways to run faster – Lifehacker

Sports and fitness

May 29, 2015

If running is starting to feel boring and you want to hit new records, these 25 hard, strong, and fast tips will help you add variety to your running workouts.

If you have outgrown the status of a novice runner, aimless runs may become boring for you. But that’s no reason to stop running! Try to improve your run time. Take note of easy-to-described, but not at all easy-to-follow tips to improve speed, reaction time, correct concentration and body position while running.

Attention! Many of the listed methods are quite harsh, so without fanaticism. Be sure to listen to your own feelings. Remember that the main thing is the Hippocratic principle “do no harm”!

Form the correct position of the body

The key to running (at any speed) is the formation of the correct technique. This means that your upper body should remain straight but relaxed, your leg should drop to the ground with the middle of your foot moving from your hip, and your arms should move evenly back and forth (not side to side!), bent at a 9 angle.0 degrees.

Keep your cadence in mind

Be short-legged with long strides: keep your stride rate constant, no matter how fast you run. The fastest and most efficient runners take about 180 strides per minute, keeping their feet close to the ground, only lightly touching it during landing. Aiming for the magic number 90, count how many times your right foot touches the ground in a minute.

Slower, faster

Running time limited? Try interval training! Interval training – alternating periods of high and low intensity – is one of the effective ways to work on speed and endurance. Plus, interval training allows you to burn more calories in less time.

Run sprints

There’s a reason real runners do short sprints before a big run. Strides (from English stride – “big step”) – a series of comfortable sprints (usually from 8 to 12 runs of 50-200 meters each) – improve acceleration technique.

Run on a treadmill

Feeling the need for speed? Satisfy her on the treadmill! Because the speed of the treadmill belt helps the movement of the legs. In fact, running on a treadmill is faster and easier. In addition, the speed increase button is at your fingertips. Tech tip: It’s worth getting good results on the track first before you forgo the digital accelerometer and go outside.

Stretch

Experts are still debating whether static stretching actually prevents injury while running. What is certain, however, is that daily stretching exercises (targeting the hip flexors) increase the flexibility that is used when taking large steps.

Pick up the pace

Play with speed. The Swedish language even has a special word fartlek, meaning playing at speed. Fartlek – alternating movement in the rhythm of an easy jog, then at a sprint pace – will help increase speed and endurance. In the course of such a game, you will achieve great results, tiring less than during a regular interval training.

nejron/Depositphotos.com

Jump Rope

Take advantage of boxers’ experience by jumping rope. Boxers know that quick feet = quick hands. And for runners: foot speed = foot speed.

Choose light shoes

Even if running barefoot is not your choice, shoes are getting lighter and lighter to more mimic the natural movement of the foot and steps. Try the minimalist pair to get a feel for how less weight means more power for more speed.

Strengthen the center

Speed ​​and smartness go hand in hand. Stronger core muscles (especially lower abs) allow runners to put more power and speed on the track. The best part is that for a faster finish, just 15 minutes of ab work a few days a week is enough.

Inhale, exhale

Just do it a lot faster! Learning to breathe while running at higher speeds takes practice. Breathe through both your nose and mouth to get the maximum amount of oxygen to deliver to your muscles. Additionally, you should definitely try belly breathing, that is, filling the belly with air, and not the chest, during each breath.

Lower your sugar levels

Unhealthy food will give you high sugar levels, which will definitely negatively affect your speed. Get carbohydrates from whole grains, they will provide you with long-lasting energy without sudden drops in sugar levels.

Play with toys

Who doesn’t love new toys? Use additional gadgets and apps to add new experiences to your run.

Become the king of the hill

It has been proven that running uphill (Rolling hills mode on the track) even once a week will help increase your speed, strengthen your core muscles and even increase your self-confidence.

Add weight

Strong, lean muscles will only help you through the finish line. While runners don’t have to be bodybuilding, one or two short strength sessions per week can greatly improve your running performance.

Ammentorp/Depositphotos.com

Lose weight

On the other hand, research shows that losing weight (fat, not muscle!) can help you improve your performance by an average of 3 seconds per kilometer for every pound you lose. Of course, not everyone has something to lose, so get your weight right before you go on a diet!

Pedaling

Proper hip rotation and maintaining a stable rhythm are important for running. For this reason, one of the recommended cross-training routines for runners is the stationary bike. And in the summer, perhaps, it is even better to ride down the street in the company of friends or a dog.

Look Ahead

Just looking down at your running shoes or turning your head while running to check how you are ahead of your rivals eats up valuable time. Instead, focus on what’s in front of you, 10 to 20 meters down the track, and keep your eyes on the finish line.

Pull up your toes

The whole body plays a role in creating speed: from the top of your head to the tips of your toes! Pay attention to your fingers and try to stretch them slightly (up towards the lower leg). In this case, a smaller part of the foot will touch the surface during the landing of the leg, and therefore the start of a new step will be faster.

Keep a steady hard pace

Slow and steady can win the race, but fast and steady is guaranteed to win in speed too! The one who wants speed should choose a pace that can be called comfortably heavy. Maintain this pace for at least 20 minutes.

Wavebreakmedia/Depositphotos.com

Dope

Can’t go a day without coffee? Then good news for you! A cup of coffee before a race will give you extra speed. At the same time, this stimulant is absolutely legal.

Plank

The benefits of the plank have already been written more than once on Lifehacker. This exercise does not require special equipment and is available to every runner. Do the plank for 2-3 minutes for 6-8 sets 2-3 times a week and you will run faster.

Learn Asanas

Add yoga to your training plan. Flexibility improved with these postures will not only increase your speed, but will also help you recover faster after a long hard run.

Rest

Research shows that well-rested athletes have better reaction times and finish times. Think about it: the time gained at the finish line can be given back to your body with more sleep.

Undress

On the very day of the race, take off any excess clothing. Extra layers, belts, gadgets – take them off at this point. Less clothes and devices on your body – more speed.

Go!

how to learn how to run fast for short and long distances

Every amateur runner sooner or later wonders how to increase the speed of running. After all, I want to constantly improve results and break records: not at today’s race, but at the next one.

But it happens that a year passes, ten starts behind you, and there are no improvements. What could be the reason? What should be changed in the training process?

What are the training methods to increase running speed

1. Increase the regularity of training. Running is a cyclical sport in which progress is directly related to the continuity of the training process. The more, longer and without long breaks you run, the more adaptations can be achieved in the body: the cardiovascular system develops; muscles, ligaments and tendons adapt to shock loading; increased running economy. All this leads to the fact that the running speed begins to gradually increase.

2. Improve running technique. Often even advanced runners have flaws in technique, eliminating which could significantly increase the economy and speed of running. An experienced outsider’s eye will help here, so if you intend to improve your results, spare no expense on a trainer.

3. Add strength training to the plan. Many beginner runners think that just running is enough to increase their speed. But actually it is not. Running is actually an alternation of jumping from foot to foot, and with each landing and repulsion, the entire body weight rests on only one leg. Strength training with weights and in simulators, squats on two and one leg allow you to increase muscle strength, which will allow you to increase your running speed over time.

4. Add plyometric training. Plyometrics are special jumping exercises that allow you to increase the absolute and explosive strength of the muscles – the maximum strength in a single lifting of weights and the maximum effort in a short period of time. Improving these numbers will ultimately allow you to run faster over both short and long distances.

5. Shorten the main distance. Often even professional athletes use the off-season and training period to train and start shorter distances. For example, marathon runners can run 5 and 10 km. Shifting the focus to shorter distances allows you to increase the speed in training and increase muscle strength. Then this accumulated speed can be transferred to the main distance.

Run Speed ​​Pack for All Distance Runners

Plyometric exercises are good for all runners – sprinters (30 to 400 meters with and without hurdles), intermediates (600 to 3000 meters, including steeplechase), stayers (over 3,000 meters).

Jimson Lee, former Canadian professional sprinter and current Masters (over 35) competitive athlete and certified track and field coach, lists the best plyometric exercises for runners:

1. Jumping from foot to foot in place.

2. Jumping on one foot over cones or other low obstacles spaced one meter apart.

3. Jumps are performed from a short run or from a stop:

• from foot to foot moving forward;
• two jumps on the left/two jumps on the right foot;
• three jumps on the left/three jumps on the right foot;
• jumps on the left leg only;
• jumps on the right leg only.

4. Distance jumps:

• five jumps in a row (from foot to foot) are performed from a short run (10 meters) to the maximum distance;
• ten jumps in a row (from foot to foot) are performed from the spot to the maximum distance.

5. Standing jumps:

• single standing jump into a sand pit or onto a soft surface;
• triple jump from a place (from foot to foot) into a pit with sand or onto a soft surface;
• frog jumps – 5 jumps in a row.

6. At the gym:

• jumping off a box or platform;
• box jumps;
• vertical jump test – jumping to the maximum height from a place or a short run.

7. Jumping over hurdles (if there are hurdles).

8. Jumping up the steps (if possible and wide steps).

An example of a plyometric workout in a stadium or park:

1. Jumping from foot to foot in place – 4 sets of 10 jumps.
2. Cone jumps on one leg – 4 sets of 12 jumps on each leg.
3. Ten jumps from one foot to the other from a place to the maximum distance – 4 sets.
4. Five jumps from one foot to the other from a short run to the maximum distance – 4 sets.

Example of a plyometric workout in the gym:

1. Box jumps – 2 sets of 6 jumps.
2. Box jumps – 2 sets of 6 jumps.

Plyometric Exercise Tips:

1. Plyometrics should only be performed after all injuries have healed.
2. Plyometrics should not replace strength training. You need to do both.
3. Before starting plyometrics, Jimson recommends working out in the weight room. The knees, back and hips must be prepared for the shock load that occurs during the jumping exercises.
4. Whenever possible, all jumping exercises (except indoor exercises) should be performed on a soft surface, grass or ground, to minimize impact.
5. Quality is important, not quantity. It is better to do fewer correct and technically correct repetitions than to jump a lot, but with errors and the risk of injury.
6. Trained athletes can perform each exercise for 4 sets of 10 jumps, for beginners – 2-3 sets of 5-8 jumps.
7. In the base period (when there is a set of forms and there are no competitions), plyometrics can be done 2-3 times a week after the main running workout.
8. In-competition plyometrics should be done every 10-14 days, but no later than 10 days before the start.

Plyometric exercises. What is it, what is it for and how to perform it correctly

Features of training for short distances

In athletics, short distances are usually called sprint distances. These include competitions with a length of 30 to 400 meters inclusive. Training and starts are usually held in indoor arenas with a lap length of 200 or 400 meters, as well as in open 400-meter stadiums.

Jason Kerr, track and field head coach at the University of Guelph, Canada, who specializes in working with sprinters, points out several key points in training for short distances.

Speed ​​should be the top priority not only in words but also in deeds. To ensure it, you need to train like a real sprinter: run fast short stretches, do plyometrics, pump iron in the gym, work with a stuffed ball.

The use of all tools in the training process allows you to improve your running technique and increase explosive speed (the ability to develop maximum speed in the shortest time).

Need to develop joint mobility . Running is a process of repetitive movements that can lead to injury if the body is not flexible enough and joint mobility is limited.

Complementary hurdles, asymmetric plyometrics and weight lifting moves the body in multiple planes and increases joint range of motion. Jason also recommends including exercises for static and dynamic stretching, gymnastics in training.

Strength training should help, not hinder running . Kerr recommends putting heavy, high-volume workouts (such as iron work) after difficult running workouts (ie, sprints and interval runs consisting of short-rest intervals) on the same day. This combination of load allows you to develop strength and accelerates the recovery processes in the body.

Light strength training with a medicine ball or body weight is best done on easy and recovery running days, as it does not cause muscle fatigue and soreness, and therefore will not affect subsequent running sessions.

Short Distance Strength Training

California State University’s six-week strength training program allows you to build your baseline conditioning before starting your main workouts. It is also suitable for beginner sprinters, as it has the most simplified structure.

The program includes four exercises:

1. Barbell Squat.
2. Stepping onto a platform or box with a barbell.
3. Raise the thigh on the lower block in the crossover simulator.
4. Barbell calf raises.

Barbell Squat

Technique:

Place your shoulders on the barbell and carefully remove it from the rack. Take two steps back, feet about shoulder-width apart, toes slightly apart. Keep your back straight, looking forward and down (imagine a point on the floor about two meters in front of you). Start squatting as if you want to sit on a chair. Lower yourself until your thighs are parallel to the floor. Slowly return to the starting position.

Barbell Walks

Technique:

Place your shoulders on the barbell and carefully remove it from the rack. Walk up and stand facing a platform, box, or other stable platform just below the knee. Place one foot on the platform, and then step up so that both feet are elevated. Gently return to the starting position. It is recommended to alternate the foot with which the stepping begins.

Crossover Hip Raise

Technique:

Set the weight on the crossover rack and attach the leg loop cable to the load. Put your leg through the loop and stand with your back to the machine. Now begin to take the leg forward and up until the thigh is parallel to the floor. Carefully return to the starting position. Then switch legs.

Calf Raises

Technique:

Place your shoulders on the barbell and carefully remove it from the rack. Take two steps back. Now begin to stand up on your toes, keeping your body upright.

At each training session, all exercises are performed in sequence. The athlete performs two workouts per week.

The number of sets, repetitions and working weight for exercises are shown in the table. Maximum – the weight of the projectile that the athlete is able to lift once.

Middle and Long Distance Training Features

Andrew Simmons, certified trainer with extensive marathon experience, trains middle and long distance runners. He is convinced that in order to develop speed, it is necessary to include special training in the plan – tempo and interval running, fartlek and cross-country running.

Tempo running

Tempo running is considered to be the effort with which an athlete can continuously run for an hour. For training purposes, a tempo run of 20 to 40 minutes is usually used, no more than once a week. The main positive effect of tempo running is an increase in the anaerobic threshold, which improves the ability to maintain a medium and high pace of running.

Anaerobic threshold is a condition that is usually expressed in terms of heart rate, blood lactate (lactic acid) levels, or oxygen consumption. Running at the anaerobic threshold means that at the current speed the body does not have enough oxygen, so it is forced to break down glycogen (carbohydrate stores in the body), which leads to the accumulation of lactic acid, which in turn disrupts normal muscle function and forces the athlete to stop after a while .

Interval run

Interval running is a special training during which the athlete alternates periods of fast and slow running (or rest). The goal of the training is to run fast sections without dropping the pace, correctly distributing efforts.

The intervals themselves can have different or the same length:

• classic – 10 times 400 meters, 5-6 times 1000 meters;
• with a decrease in the length of the segment – 1000-800-600-400 meters, where the pace in each next segment gradually increases;
• pyramids – 400-600-800-600-400 meters.

Rest times also vary depending on the length of the fast section, the level of the athlete and the target distance.

Interval running is one of the most creative workouts in a runner’s arsenal. You can try something new every time and get a new effect. Usually (but not always), the longer the target distance, the longer the fast sections.

Interval training, like tempo running, is recommended to be done no more than once a week so that the body has enough time to recover.