Tips on Getting Faster

You can develop an advantage in virtually every sport by increasing your speed, agility and quickness. These attributes are enhanced through special training and give you the capability to outperform your opponents. You will react, accelerate and maneuver faster. Match your training to the demands of your sport, and train in a way that is most like the manner in which you want to perform. If you want to be strong you should lift heavy weights, but if you want to be fast, then you have to train as such.

  1. Speed

    • Speed is the ability to achieve high velocity. Since running forms the basis of many sports, it is an excellent example to outline specific drills. According to the National Strength and Conditioning Association, running speed is dependent upon your stride length and frequency. Perform sprinting drills to increase both of those elements. Stride frequency can be improved with assisted sprinting that uses methods to increase your speed. Accomplish this with a gravity assisted or downhill sprinting drill. Position yourself at the top of a hill with a small decline. Don't run down a hill that is too steep or you will over-stride and interfere with your speed development. A grass surface is preferred over asphalt for safety reasons. Sprint down the hill for 20 to 40 yards. Allow for ample recovery time in between sprints.
      Resisted sprinting uses resistance to improve your stride length, and can be achieved by gravity-assisted sprinting (running up hills or stairs), or overloaded sprinting (dragging a weighted sled, or having someone hold you back with a rope while running). Use a hill with a moderate incline (20 to 35 degrees). Take four- to eight-second runs up the hill and count your strides. After you recover, try to beat the distance with fewer strides in subsequent runs.

    Agility

    • Agility is the ability to brake, change direction and accelerate again. Many sports require rapid changes in velocity and direction. When training for these transitional movements, employ drills that mimic movements of your sport. Use objects such as cones, balls or ladders to keep it fun and creative. Here are some agility drills from "Training for Speed, Agility, and Quickness" by Lee Brown, Vance Ferrigno and Juan Carlos Santana:
      Figure-Eight: Position two cones five to 10 yards apart. Run a figure eight between the cones, placing your inside hand on the cone while you make the turn.
      Zig zag: Stand facing a row of 10 cones, each cone one yard apart. Step forward quickly and diagonally with the right foot to the right of the first cone, and then slide the left foot to the right foot. Lead with the left foot to the left side of the next cone, and then slide the right foot to the left foot. Zigzag through all of the cones quickly and explosively.
      Medicine ball toss: Lie down facing up. Hold a medicine ball in your hands. Perform a chest pass up in the air. Scramble up and catch the ball before it hits the ground.
      T-drill: Sprint forward 10 yards to a marked spot on the ground. Side shuffle to the right and touch a line five yards away with your right hand. Shuffle back to the left for 10 yards and touch the far line with your left hand. Shuffle back to the right for five yards to the marked spot. Touch the marked spot with either foot and backpedal 10 yards through the start line to the finish.

    Prevent Injury

    • As with any exercise program, injury prevention is paramount. Do not attempt speed or agility training unless you already have a good base of strength and fitness. Engage in a concurrent strength training program that emphasizes knee, hip, back and ankle strength. Always precede your workout with a warm-up, and safely maximize gains by making your speed training progressive and systematic.