How to Improve Speed Training

If you play a sport that requires speed or just want to be able to run faster, you may want to revise your speed training regime. A few small changes that focus on the fundamentals of speed (strength, endurance and technique) can dramatically improve the effects of your speed training, which will make you faster, stronger and able to run for longer distances.

Instructions

    • 1

      Work on your overall strength with a weightlifting regime that utilizes compound exercises. Squats, deadlifts and bench presses are all excellent ways to increase your overall strength, which will increase your body's ability to move quickly.

    • 2

      Incorporate plyometric exercises into your routine. Plyometrics mimic the movement your body uses during the activity for which you are training. For example, bounding is when you run with a longer-than-average stride and pump your arms in an exaggerated motion. This focuses your body on the start and finish of your stride.

    • 3

      Improve your agility by running while weaving through cones. Agility is an important component of speed because speed itself is only useful when you're running in a straight line. If you have speed but not agility, you will slow down the minute you encounter turns.

    • 4

      Run in intervals that vary in intensity. Try alternating between jogging at a moderate pace and sprinting at your maximum speed. Gradually decrease your jogging time while increasing your sprinting time.

    • 5

      Another technique to increase your speed is to sprint up and down hills while wearing weights. By training your body to carry more weight while running, you will improve your speed when you run without the weights.