Sprint Running Drills

Runners are constantly looking for ways to improve their run times. Incorporating sprint running drills into regular run exercise programs helps a runner improve muscles fitness and overall health. According to the Mayo Clinic, sprinting in the middle of a regular run routine can help burn more calories and improve aerobic capacity. Athletes in football, basketball and soccer are also looking for ways to move faster and can benefit from doing sprint running drills.

  1. Resistance Band

    • Wrap a bungee cord or resistance band around your waist and have a helper hold the ends. As you run forward, the resistance increases and it becomes harder to move. Other items that can be used for added resistance include a rope or parachute. When using a rope, bungee cord or resistance band, someone has to hold the ends in order to provide the resistance. A running parachute is designed with backpack-type straps and can be used when training alone to provide increased resistance.

    Toes and Heels

    • Alternate walking on your toes for 20 yards, then on your heels. This exercise will increase calf strength, balance and overall lower leg muscle strength. Walking on your toes and heels also will help reduce shin splints by strengthening the tibialis anterior muscle that is next to the shin.

    Hills

    • The dreaded hill is actually a great way to increase speed for any athlete or runner. Choose a nearby big hill and get to work. Run up the hill and walk down to catch your breath. See how many times you can do this in 10 minutes, then take a five-minute break.

    Jumping

    • Some jumping exercises are called plyometrics. These drills get you off the ground and into the air. One simple jumping drill that also works as a speed drill is a high, double-knee standing jump. Stand in one place and jump, trying to get your knees as high as possible. Do this exercise in one-minute increments. You also can combine it with other sprint running drills.

    Back Kick

    • It sounds funny to try and kick your butt while running but this hamstring speed drill will help sprinters get off the starting block faster and get other athletes to move from stationary positions faster than any other drill. Run with a normal cadence, then try to kick your back/butt with your feet as you move forward. You will feel this exercise quickly in your hamstrings. Do this exercise in one-minute increments.

    Skips

    • Skipping exercises are used to improve leg strength and speed in runners. This exercise works on both legs at one time. It will increase muscle tone and balance as well. Add the skipping exercise as an interval in your normal running routine or combine it with other sprint running drills to make for a drill training session.