Effective Workouts and Drills to Boost Your Athletic Speed

Enhance your running technique and endurance with strides. Strides are slower than sprints, making them ideal for perfecting your form without exhausting yourself. To perform strides, run for 15-30 seconds at your fastest comfortable pace—this is the quickest you can run while maintaining a smooth motion and steady breath. Complete about 8 sets of 20-30 second strides, with 1-2 minutes of light jogging in between.

• Strides work best when added to a relaxed, easy run. Try to include them 2-4 times a week in the second half of a longer run.
• During a stride, aim to run at about 70-80% of your maximum speed.
• Over time, you’ll notice improved smoothness and comfort at higher speeds.

Perform 'fast arms' exercises to boost your upper body speed and running form. Stand in front of a mirror with knees slightly bent and feet shoulder-width apart. Bend your elbows at 90° and position your hands at your sides, one near your face and the other near your hips. Keeping your elbows bent, simulate a sprinting motion by pumping your arms as fast as you can for 20 seconds. Switch hand positions with each arm pump. This drill will not only enhance your upper body speed but also help refine your running technique.

• Ensure your hands brush past your pockets each time they return to the starting position. Keep your shoulders relaxed and avoid hunching.
• When starting, do 5 sets of 20 seconds each. As your strength and speed improve, increase the duration to 30 seconds per set. Perform this drill 2-3 times a week alongside other speed and agility exercises, or integrate it into your warmup routine.
• Your arm movements can help you run faster by working in sync with your legs!

Sync your arm and leg movements with 'fast feet' drills to enhance running performance. Stand facing a mirror with knees and shoulders aligned forward, and feet shoulder-width apart. Bend your elbows at 90° with one hand near your face and the other near your rear. While pumping your arms, run in place as fast as you can, lifting your knees halfway to your maximum height. Sprint in place for 20 seconds, then rest for one minute.

• Run on the balls of your feet, keeping your heels off the ground.
• Maximize foot contact with the ground in the 20-second interval. Perform 5 sets of 20 seconds each, with 1-minute rests between sets. Do this 2-3 times a week, along with 'fast arms' drills and other speed exercises.
• To track progress, count how many times your right foot touches the ground in 20 seconds. You should see improvements over time!

Always begin your runs with a dynamic warmup to avoid injury. Whether you're going for a light jog or an intense sprint, warming up is essential. It improves circulation and reduces the likelihood of muscle strain or heart stress. Include 2-3 sets of these exercises:

• Spider-Man stretches: From a plank position, bring your right knee to your right elbow with your foot flat on the ground. Hold for 3-4 seconds, then switch sides. Repeat 8-10 times.
• Bounces: Stand with slightly bent knees and bounce on your feet, keeping weight on the balls of your feet. Lower your heels to the ground but keep bouncing 12-15 times per set.
• Jumping jacks: Do 12-15 reps, resting 30 seconds between sets.
• Lateral shuffles: Bend your knees slightly and shuffle sideways for 5-10 meters (16-33 ft), then walk back. Repeat the shuffle 2-3 times.

Build speed and endurance with 20-30 meter sprints. Once you've honed your form with slower runs, incorporate fast sprints into your routine. Sprint for 20-30 meters (66-98 ft) as quickly as possible. After reaching the end, walk back to the starting point and rest for 30-45 seconds. Repeat the sprint 4-5 times.

• As you get comfortable with these high-intensity sprints, increase the distance and number of reps per session.
• Limit sprints or other high-speed workouts to once or twice a week to avoid overtraining.

Enhance your overall fitness with high-intensity interval training (HIIT). HIIT is an excellent way to increase both your speed and power, as well as improve endurance. To perform HIIT, choose a cardio exercise like running or cycling, and alternate between periods of easy pacing and all-out effort. Aim for a 20-30 minute session once or twice a week. Here's an example:

• Warm up with 5 minutes of moderate-paced exercise.
• Sprint for 1 minute at maximum speed.
• Follow up with 2 minutes of a comfortable, slower pace.
• Continue alternating between 1-minute sprints and 2-minute recovery runs for 10-15 minutes.
• End with a 5-minute cooldown, such as walking at a relaxed pace.

Build stamina with long, slower runs once a week. Running at a slow pace for extended periods helps improve endurance, enabling you to train longer and at higher intensities. Incorporate one long, easy-paced run each week, and watch your performance improve as your stamina builds.

• For example, start with a 5-kilometer (3.1-mile) run at an easy pace and gradually increase your distance as your strength and stamina develop.

Perform plyometric exercises twice a week for maximum results. Plyometric training involves fast, powerful movements that build speed and strength. Experts suggest doing plyometrics 2 times a week. Since these exercises are intense, allow 2-3 days of recovery between sessions.

• Not resting enough between sessions may lead to injury or excessive soreness!
• Start with fewer repetitions or work in short, 10-second bursts. Rest for 1-2 minutes between sets to avoid overexertion.

Strengthen your upper body explosively with chest passes. To target your chest and upper arms, stand facing a wall (or a partner) with feet shoulder-width apart. Hold a medicine ball close to your chest, elbows bent. Push through your arms to throw the ball forcefully.

• If you’re using a partner, ask them to catch the ball and toss it back to you. When using a wall, bounce the ball off the wall and catch it as it returns. Stand around 10 feet (3 meters) from your target.
• For an added challenge, use a heavier medicine ball.

Strengthen your shoulders with overhead throws. For this drill, face a wall and hold a medicine ball in both hands. Position one foot slightly ahead of the other and bend your knees. Raise the ball over your head and behind, then forcefully throw it against the wall. Catch it as it bounces back and repeat. This exercise is excellent for improving overhead arm strength, which is vital for activities like basketball, swimming, and tennis.

• Great for developing power in the shoulders for any sport requiring overhead movements.

Enhance your core and reaction time with multi-directional hops. Hopping builds leg power, but it also activates your core to keep you balanced. Set up 2-4 cones or objects to hop over in various directions—backward, forward, or side to side. Alternate between jumping with both feet or hopping on one. This drill sharpens your agility and reaction speed.

• Perform 2-4 sets of 4-6 jumps in each direction, resting for 45-60 seconds between sets for optimal results.

Boost your stride length with high knees. Speed isn't just about quick steps—it's also about making your stride longer! Improve your stride length by sprinting in place, raising your knees to hip height with a cycling-like motion. Be sure to maintain proper form, especially with your arm pumps.

• Complete 5 sets of 20-second high-knee sprints, resting for 1 minute between sets.
• This exercise also strengthens your legs and core, building endurance for faster running.
• Incorporating squats can further enhance your stride length and strength.

Increase your range of motion and flexibility with dynamic stretches. Dynamic stretching keeps you moving instead of holding a position. These stretches not only warm up your muscles and joints but also improve your agility and speed! They're perfect for incorporating into your regular warmup routine before any cardio workout. Try these dynamic stretches:

• Torso twists
• Lunges
• Leg and arm swings
• Arm circles
• Heel-to-toe walking

Increase your foot speed with skipping drills. Skipping is not only fun, but it’s also an effective way to improve both agility and speed. Push off the ground with the balls of your feet and lift your knees high while swinging the opposite arm towards your face. Challenge yourself to pick up your pace and make each skip more powerful.

• Focus on making each skip as quick and strong as possible to develop both strength and speed.
• Start with 5 sets of 20 seconds, resting for 1 minute between each set.

Enhance your agility with ladder drills. Lay an agility ladder on the ground and practice stepping into each space as fast as you can. Once you reach the end, turn around and repeat the process. As you improve, try more advanced variations like hopping into each square or alternating between jumping with your feet together and slightly apart.

• If you don’t have an agility ladder, you can improvise by using chalk lines or the gaps between floor tiles.
• Aim to perform these drills for about 10 minutes each session, up to 5 days a week. You can also incorporate them into your regular cardio workouts.

Boost your upper body reaction time with wall tosses. Stand 3-4 feet (0.91-1.22 m) from a wall with an uneven surface, such as brick or cinderblock. Throw a tennis ball underhand so that it bounces off the wall unpredictably. Be ready to react quickly and catch it.

• Do 4-6 sets of this drill, resting for 1-2 minutes between sets. You can add this drill to your regular cardio routine.
• As you improve, challenge yourself by tossing and catching the ball with the opposite hand.
• To make it even more challenging, shuffle your feet as you throw and catch the ball.

Incorporate strength training into your routine once or twice a week. Speed requires both power and stability, so make time for strength training 1-2 days a week. Focus on different muscle groups to maintain balance and avoid overworking any one area.

• If you don’t have access to a gym, bodyweight exercises or simple free weights like dumbbells can still provide an effective strength workout at home.
• Aim for 12-15 reps per set, but if you’re just starting out, you can begin with 8-10 reps to build strength gradually.

Strengthen your glutes to power your lower body. To run faster, you need strong glutes! Target them with exercises like squats, deadlifts, and planks to build muscle in your butt.

• Try the kettlebell goblet squat for a great glute workout. Hold a kettlebell or dumbbell at chest height, with your feet slightly wider than shoulder-width. Keep your back straight, lower your hips as low as you can, and then slowly rise back to standing.
• Other effective exercises include glute bridges, clamshells, and single-leg squats.

Strengthen your hips and knees with walking lateral lunges. Step to the side, letting your hip drop while keeping your knee aligned with your toes and over your foot. Bring your other leg over to join the first, then repeat the movement to continue moving sideways. Aim for 8-10 reps.

• This exercise enhances stability and reduces the risk of injuries while running, biking, or engaging in any activity that demands quick leg movement.

Build knee strength with knee bends. Stand with your back against a wall, feet shoulder-width apart, and toes pointed out. Slowly slide down the wall by bending your knees until they're aligned over your feet, then push back up to a standing position.

• Do 8-10 repetitions of this exercise.

Strengthen your calves and ankles with standing calf raises. Ankle injuries can really slow you down, so building strength here is crucial. Stand with your feet hip-width apart on a step or stool. Hold onto a railing or counter for balance, then slowly rise onto your toes and lower your heels as far as you can. Complete 8-10 reps.

• Stronger ankles also reduce the risk of knee and hip injuries!

Enhance your overall stability with core exercises. A strong core, including the muscles in your back, sides, and abdomen, is key to making the most of your body’s movement. To boost your speed and agility, focus on exercises like:

• Planks
• Bird-dogs
• Hip bridges, which also target your thighs and glutes

Strengthen your arms and shoulders to complement your lower body. Having strong upper body muscles is crucial for activities that involve quick arm movements, like swimming, basketball, or rowing. It also supports lower-body workouts like running by maintaining good posture and balance. Combat muscle imbalances and improve your form by targeting exercises that focus on your arms, chest, shoulders, and neck.

• Shoulder rows are an excellent choice to strengthen your shoulders and help you maintain proper posture while running.
• Other effective upper-body exercises include bicep curls, pull-ups, and chest presses.

• Staying consistent with your exercise goals is easier when you create a training schedule. Dedicate different days of the week to specific drills and types of workouts, and be sure to allow time for rest and active recovery (such as light exercise) between your harder training days.

• If you have any existing injuries or health conditions, such as heart disease or arthritis, it's essential to consult with your doctor before starting any new exercise regimen. They will help guide you on which exercises are safe and appropriate for your health needs.