Are you looking to improve your speed and run faster? You came to the right place! Here’s seven 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. This will propel your body further in space, leading to a longer stride.
Step 2 – Move Better
By improving mobility and flexibility in your hips and legs you will be able to improve extension of your hip, knee, and ankle when accelerating.
Here’s a full-body mobility workout you can use:
Step 3 – Push and Drag Heavy Sleds
I love heavy sled pushes/pulls 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 – Skip
Skips (EX: A-Skip, B-Skip, etc.) are one of the best ways to improve sprint technique (posture, rhythm, arm drive, knee drive, etc.).
Step 5 – Utilize Heavy Sled Sprints
When utilized properly, heavy sled sprints are one of the best tools for developing maximum horizontal force qualities needed for acceleration and sprinting.
6 – 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 hill workout I put my college baseball players through that you can use:
7 – Run Max-Effort Sprints with Complete 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
Looking for more ways to improve your speed? Check out my COMPLETE speed program – Six Stages of Speed – Complete 8 Week Speed Program
Six Stages of Speed is an 8-week protocol designed to increase your speed through an intensive twice-per-week schedule. With targeted mobility work, drills that address rhythm, relaxation, and efficiency, central nervous system primers, force production plyometrics, and full speed sprints from various starting positions, this is the crash course in speed improvement you’ve been waiting for. Join the THOUSANDS of athletes that have already benefitted from this program! Click HERE for more information!