The Best Training Techniques to Increase Speed

Speed is defined as your ability to move the body in one direction as fast as you can. This factor is extremely important for athletes who use speed to perform better in their respective sports. Weekend warriors also receive benefit in speed training as it increases velocity and improves the cardiovascular system. The best speed training techniques allow you to shatter plateaus, improve your cardio and workout harder and faster.

  1. 40 Yard Dash

    • The 40-yard dash is used in sports to determine your velocity and quickness. This run can also be used as a means of developing your speed. The 40-yard dash can be applied as a foundational stage to begin your speed training. Begin by placing two cones as marks for your 40 yards. Start at one cone and quickly sprint to the other. Stop and touch the cone before you run back to the original. Perform 5 to 10 40-yard dash sprints.

    Hill Running

    • Hill running is a terrific way to increase your speed and power. It forces your body to endure sprinting up steep slopes in a short amount of time. This type of speed training allows for significant improvements in speed, anaerobic capacity and leg strength. Find a reasonable hill that allows you to sprint up as fast as you can in 5 to 15 seconds before you rest and walk down. You should perform 6 to 8 repetitions of hill running before gradually increasing, according to how your body feels.

    Interval Training

    • Interval sessions can be grueling but are efficient in increasing your velocity and cardio, and forces your body and legs to adapt to higher demands. Every workout session can be changed to a different type of interval variation, depending on your progression. Begin by running fast using short, speedy sprint repetitions over distances from 200 meters to 400 meters. Slow your pace down to allow a rest period of slower running or walking in between each repetition. Perform 8 to 12 repetitions.

    Acceleration Training

    • Acceleration training allows you to hit a certain speed faster from a dead-stop. This allows you to develop power, acceleration and speed which are all components to increasing your velocity overall. Acceleration training uses weighted sleds to force your body to hasten and maintain speed while pushing a weighted force against friction. Sled training should be pushed for over 10 to 20 meters as fast as possible, with rest incorporated between each set. You can increase your difficulty by performing sled pushes up a 5 percent incline.