How To Do Running Drills to Increase Speed & Efficiency

Running with speed and efficiency is what most athletes will want to be able to do. Basketball players need it to run up and down the court, football players, particularly running backs need it to avoid the defense set against them to gain yards, and runners need it to finish a race in a timely fashion. If you are an athlete that wants to be able to run efficiently with enough speed to get to where you want to be fast, then you will want to do some running drills designed to make your leg muscles stronger thus, propelling you to run faster. Here are some basic drills that you can do.Running with speed and efficiency is what most athletes will want to be able to do. Basketball players need it to run up and down the court, football players, particularly running backs need it to avoid the defense set against them to gain yards, and runners need it to finish a race in a timely fashion. If you are an athlete that wants to be able to run efficiently with enough speed to get to where you want to be fast, then you will want to do some running drills designed to make your leg muscles stronger thus, propelling you to run faster. Here are some basic drills that you can do.

  • Sets of short sprints. Aside from straight out running, you will want to increase your potential in running in spurts. You can do this by doing some short sprints in sets. Start with a sprint of 50 meters working your way to 100 meters. To do this, you will want to set your position at a starting line and have someone blow a whistle. Once you hear the whistle, sprint as fast as you can to the finish line. Do about 5 sets with a rest interval of about 1 minute per sprint. This drill will allow your muscles to react quickly and increase the strength in your legs.
  • Skip rope. Strengthening your legs, particularly your calf muscles, is crucial in making you run faster. The stronger your calf muscles are, the faster you will be able to run as these are the primary muscles that will give you the bounce you need to launch each step into a run. Skipping rope is a good drill to achieve this. Basically, you will want to skip rope just like how boxers do it. Short and fast skips with intensity. Skip rope for 5 minutes per set to start with and increase the length of time for the drill once you feel a little bit more comfortable.
  • The high knee run. This is another great drill to help you achieve extreme efficiency in running. The drill will entail you to run but instead of taking each stride as you normally do, you will want to raise the knee high to the waist level on each stride. 5 sets of 100 meters would be a good start then increase it to 10 sets once you have built the muscle endurance for it. Rest after each dash for 1 minute.
  • The long jump. Another great drill to increase leg strength and endurance. Use an entire basketball court for the drill. Start at one end with your feet together. Bend your knees and jump as far as you can. Use your arms to maintain your balance and lengthen each jump by swaying them. Keep at it until you reach the other end of the court. Rest for a couple of minutes and repeat. 3 to 5 sets should provide great results.


These are merely some of the drills you can immediately implement in your workout regiment which are guaranteed to deliver results. These should easily strengthen the muscles in your legs to give you a better and faster bounce and lift on each stride as you run.

 

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