speed training
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.
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Ladder Drill Hopping Two Forward One Back
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.
Speed training: how to improve your sprinting
Exercise workout to improve maximum speed
Speed training: warm up exercises for sports involving speed and multi-directional agility
A warm-up focused on speed and multi-directional agility
Speed training: acceleration workouts
How to develop acceleration from a stationary position
Speed training: how sprinters can increase their speed endurance
An 8-week speed endurance programme for sprinters
Speed training for veterans: how to combat the decline of speed and power
Speed development for master athletes
Speed and power training: understanding your fast twitch muscles will boost performance
Muscles and muscle fibre
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
Circuit training: developing speed, skill and endurance
Sprint-specific speed circuits
Circuit training: speed test
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.
Speed Training: improving deceleration will benefit sports performance!
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
Short and sweet – why all sportsmen and women should consider 40m sprinting!
Short and sweet – why all sportsmen and women should consider 40m sprinting!
Road cycling: Interval training for speed
Interval training to improve anaerobic power and sprinting ability in road cycling
Aerobic and Anaerobic Energy Systems
Understanding your Energy Systems for Endurance and Speed Training
Tabata Interval Training for Strength and Endurance
Time-efficient strength and endurance workout
Circuit Training: how to increase speed
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.
Vibration Training to Enhance Speed, Power and Flexibility
Increasing Speed with Vibration Training
Zone Training: Planning Your Cycling Training Program
Zone Training for Cycling to help you get the Yellow Jersey
Zig Zag 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.
Ladder Drill Ins and Outs
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.
Ladder Drill Jumps
Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills.
Ladder Drill Jumps Two Forward One Back
A simple yet effective drill for developing coordination and speed. Make sure athletes are able to perform the drill correctly before progressing.
Ladder Drill Scissors
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.
Ladder Drill: One Foot in Each Rung
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.
Ladder Drill: Two Feet in Each Rung
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.
Ladder Drill: Two Forward One Back
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.
Lateral Ladder Drill
Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.
Lateral Zig Zags
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.
Speed Training: Compression Clothing
Compression clothing – can it help you squeeze out a PB?
Body Fat and Running Performance
Optimum Running Performance and Body Fat Levels
Acceleration Training for Peak Performance
learn how to increase speed to make a quick getaway
Speed training workouts: does the over-speed training technique work?
How effective is over-speed training and how best can you implement it for maximum benefit?
whole body vibration
Whole body vibration: no use for trained sprinters
fast-twitch muscles
Fast-twitch muscles: Twitch and you're gone - all you need to know about developing fast-twitch muscle fibre for speed, power and strength
endurance muscles
Endurance muscles: Why endurance athletes cannot afford to ignore the vital contribution of fast-twitch muscle fibres
rotational power
Building rotational power: all you need to know about getting in shape to perform zippy turns on the hoof
speed | age | sprint training
Speed and age - The bad news is that speed declines with age; the good news is that you can arrest, even reverse, this degenerative process
speed agility quickness training | SAQ training
Speed agility quickness - SAQ training
frappier acceleration program
Frappier acceleration program
uphill sprinting
Uphill sprinting
overspeed training
Overspeed training: Downhill sprinting, elastic cord sprinting and the concept of 'overspeed' training
powerbag training
The Powerbag
Speedballs | speedball training | speed ball
Speedballs
foot-flexor devices | dorsiflexed sprinting
Foot-flexor devices
Speed training: testing to find out if your speed is increasing
If you need to know if you’re getting faster over time, these are the tests for you
Speed training: bounding to improve performance!
Bounding to increase your running speed
Speed training: how a treadmill can help athletes run faster
The Frappier super treadmill
Speed training: how hill running will make an athlete faster
Speed hill training improves performance in football, rugby, basketball, cricket - and even running
The legs of female dancers
female dancers legs
Speed parachutes
Speed Parachutes: Displaying their bold maize and blue colors, the chutes billow out behind runners during workouts, attached by cords to the athletes' chests.
Sequencing in Training 1
Sequencing In Training 1: Get your training in order: how sequencing determines your overall fitness
Muscle fibre types
Muscle Fibre Types: Why tapering after intense training boosts sprinting speed
Training dietary regimes
Training Dietary Regimes: You can lead a footballer to a proper diet, but can you make him eat it?
Overspeed training
Overspeed Training: Does making your legs work faster than normal actually make you a quicker athlete?
Lactate threshold running speed
Lactate Threshold Running Speed: This New Zealand research shows why it makes sense to boost your lactate threshold running speed.
Wheelchair athletes training
Wheelchair Athletes Training: A strength and sprint training programme for pre-elite wheelchair athletes
Sports Injury prevention
Sports Injury Prevention: Eliminate these training errors and reduce your chances of getting hurt.
speed training | 1 mile
Speed Training: If you want to improve your one-mile times, follow these speed-building workouts.
Veteran runners, foot speed
Veteran Runners: improve your foot speed
Speed training for endurance athletes
Speed training is important for distance runners
Performance tests
How to monitor your maximal running speed, your power and your endurance - in training.
Age and exercise 2
Age And Exercise: Just a few years ago, exercise experts were certain about one thing: once endurance athletes reached the age of 35, there was no turning back. At 35, aerobic capacity began a steady decline, slow at first, but picking up momentum once athletes reached their mid-forties and then plunging out of control at about the age of 60. It was believed that very little could be done to alter this unremitting loss of fitness
"run-play" training
"run-play" Training: These workouts can boost fitness, speed, endurance and correct weaknesses - and are fun to do.
Increasing speed: short intervals
Increasing Speed: Short Intervals: Athletes use short intervals to increase speed, add variety to their workouts, and improve anaerobic power and lactic-acid tolerance, but short-interval sessions aren't without problems.
Black and white: a comparison
Is it their high-intensity training that makes black African runners so fast?
Training volume
Training Volume: Long workouts and fast twitch muscles - a nice combination
Triathlon Clothing: the benefits of wearing a wetsuit
Triathletes - why a wetsuit will improve your swimming leg
Triathlon Clothing: the benefits of wearing a wetsuit
Triathletes - why a wetsuit will improve your swimming leg
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