Creating a Speed Training System
Creating a speed training program that increases your speed can be an involved endeavor, but the guidelines we’ve provided here should get you started. 1) You want to begin by warming up. To do this, spend 10 to 12 minutes with a slow jog. Follow up with a few basic range-of-motion stretches for hips, ankles, shoulders, head and neck. 2) Remember to watch your form. This means be conscious of keeping good posture. As you begin to tire, posture will be the first thing to suffer–unless you delliberately make yourself keep good form. This means: A) Don’t bend forward at the waist, B) keep your eyes focused on the end of the course, C) always keep your elbows at 90 degree angles, and D) avoid bobbing or twisting your head. 3) Make time for some 20 Meter Drills. You should do the following two to four times: A) High-step walk, B) High-Step Jog, C) Crossovers (This is basically jogging sideways, one leg over the other), Heel kicks 9jogging with the heel touching the buttocks), and skipping. 4) Now move to 30 Meter Drills, doing each of these two or three times: A) Double leg hops (This is where you set out some markers and jump forward over them), One-leg lateral bounding (This is where you jump side to side on a single leg), C) Zig-Zags (This is where you jump forward, but zig-zagging all the way). 5) And finally, move to Speed Drills: A) Do five repetitions at ten meters (full-out from four-point start. B) Do five repetitions at twenty meters (full-out from three-point start.) C Do five repetitions from 40 meters (full out from a three-point start, and D) Do three repetitions of flying thirty-meter sprints. 6) Finally, end the speed training by cooling down by going on a slow 10-minute jog.
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