Want to know how to run faster? These articles detail tips on speed training, helping you to better your fast twitch muscles and aerobic capacity to improve your overall running techniques... To browse our library of free sports training articles, browse using the categories on the left or use the search box.
This drill is great for developing uni-lateral (one foot) coordination as it challenges the movement skills of athletes. Hopping drills are also great for developing lower leg strength and power.
How to improve your speed in three simple steps
In the world of sport, the ability to effectively accelerate, decelerate and change direction is crucial – chaos training can help develop these vital attributes
Maximum speed sprint workouts
A warm-up focused on speed and multi-directional agility
How to develop acceleration from a stationary position
An 8-week speed endurance programme for sprinters
Speed development for master athletes
The role of muscles and muscle fibre in sprinting
Speed training for sprinters: sprinting exercises should be performed throughout the entire training year
The short to long approach involves speed training through the year with athletes performing sprint training right from the start of the season
Circuits are not traditionally associated with the development of speed or skill. They tend to be viewed as ways to develop strength endurance and foundation fitness, upon which more specific sports fitness can be built as the playing/competition season approaches.
Improving your ability to slow down and stop rapidly might seem totally at odds with the goal of improving sports performance. But as John Shepherd explains, specific deceleration training drills will not only improve speed around the field or court, but can also reduce the risk of injury
The relevance and potential benefits of 40m sprinting
Speed is the capacity to perform successive movements at a fast rate. As well as thinking about speed as ‘running speed’ it is really the development of the ability to move the limbs quickly, which is needed in a variety of sports and events, e.g. javelin, discus, tennis, squash etc. Therefore, there is more to think about than just performing flat out sprints.
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting. Coaches can use this drill to teach correct sprinting mechanics and body position for acceleration.
An excellent drill for developing co-ordination and timing. Have your athletes perform the movements correctly and with good technique before asking them to increase speed.
Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills.
A simple yet effective drill for developing coordination and speed. Make sure athletes are able to perform the drill correctly before progressing.
Supplement your core speed and agility drills with this one that challenges accuracy and precision whilst moving the whole body quickly. Be sure to have good technique before advancing the speed of this drill.
The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics. This ladder drill is easily mastered and improvements can be made in a short period of time.
A progression from the One Foot in Each Rung drill, challenges the speed of co-ordination of the athlete. Have the athlete perform the drill correctly by asking them to start off slowly to get a feel of the movement.
One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back. Have the athlete progress at their own rate through this drill by asking them to complete the drill correctly before performing the drill at maximum speed.
Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.
One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction. It can also be used as an effective tool to develop lateral running mechanics.
Compression clothing – can it help you squeeze out a PB?
Techniques that increase speed to make a quick getaway
Building Speed Before Endurance: is it time to turn convention on its head?
How effective is over-speed training and how best can you implement it for maximum benefit?
Endurance muscles: Why endurance athletes cannot afford to ignore the vital contribution of fast-twitch muscle fibres