Free Speed Training Exercises

by Anthony Smith

Overview

Speed was once thought of as a natural talent that could not be developed. While it's true that an athlete is either blessed or not with many of the fast-twitch muscle fibers that contribute to speed rather than endurance, it has been shown that speed can be improved with proper training. Many of the exercises used for increasing speed don't require special equipment or a gym. They can be done for free.

Athletes in almost all sports can benefit from speed training.
Bounding

Bounding is an excellent exercise for increasing power and explosiveness in the legs, as well as developing balance, all of which contribute to an athlete's speed. Lay out a 30-yard distance for your exercise repetitions. To get the feel for bounding properly, start at a slow jog from one end. Begin to increase your stride until you are striding nearly as far as you can. Then incorporate height into your strides, so you are going both as far as you can and as high as you can on each stride. Develop a rhythm while you do this and explode off the ground with each bound.

Acceleration Repetitions

The ability to increase speed rapidly is known as acceleration. This can be developed by practicing short, accelerated bursts of speed again and again. Lay out a 100-yard course. Start at a slow jog on one end and then every 20 yards, burst into a full sprint, accelerating as fast as possible for 10 to 15 yards, and then slowing to a jog again. Focus on developing an ability for "shifting gears," or switching into full speed at a rapid rate.
Decline Sprints

Speed can be improved by improving two basic elements: stride length and the rate at which an athlete can make those strides. Sprints done down an incline, or decline sprints as they are known, are a speed exercise that improves both of these elements. Pick a grassy gradual hill, and do repetitions of sprints down it. Work on taking long strides and turning your legs over quickly, both of which you will be forced to do just to prevent yourself from falling forward. Your muscles will use the concept known as muscle memory and learn to stride further and take strides more rapidly, eventually leading to an increase in speed.