Free Workouts To Increase Speed | LIVESTRONG.COM - 0 views
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In order to build speed, run interval sprints to work on your technique, explosiveness and speed. Go to the starting line at your local high school or college track and sprint 100 yards. Go back to the starting line and then sprint 90 yard. Follow that by sprinting 75 and 60 yards. Take a 2-minute break and repeat the set. In addition to helping you build speed, this is a conditioning drill that will build endurance.
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You can work on your speed by doing box jumping. Place a 15-inch box in the middle of the floor. Stand to the left of the box and jump over it one bound so that you are on the right side of it. Then jump back over it so you are on the left side. Do 10 side-to-side jumps; take a 30-second break and then repeat the set. This will build explosive strength in your calf muscles, which will help you run faster.
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Hill running will help you build power and explosiveness while running uphill, and it will help you run with balance and form by running downhill. Run uphill 60 feet and then downhill the same amount. Take a 1-minute break and then repeat the set. This technique has been used by many NFL stars to increase foot speed, including Hall of Famer Jerry Rice. "I ran hills to prepare for every season," Rice said. "I didn't want anyone catching me from behind and I think running the hills really helped me."
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