speed training

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.

Ladder Drill Hopping Two Forward One Back

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.

The psychology of speed training

Mental preparation to enhance speed training and improve performance

Speed training tips to ensure maximum speed performance

How to improve your speed in three simple steps

Speed Training: how to introduce the chaos theory to develop your sports speed

In the world of sport, the ability to effectively accelerate, decelerate and change direction is crucial – chaos training can help develop these vital attributes

Speed training workout: how to improve your sprinting

Maximum speed sprint workouts

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

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

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!

The relevance and potential benefits of 40m sprinting

Circuit Training: how to increase speed

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.

Zig Zag Sprints

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

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

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

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

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

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

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

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

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

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?

How to increase acceleration and become a faster athlete

Techniques that increase speed to make a quick getaway

Building Speed and Endurance

Building Speed Before Endurance: is it time to turn convention on its head?

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?

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