Before doing any speed training make sure you
are properly warmed up and then a stretch. It is recommended to
have a second warm up after the stretch before any speed work.
all speed work at top speed with a proper work to rest ratio. An
example- Do two sets of five times, with a little active rest between
each run. Active rest would be something like ball work or juggling
in between each of the runs. After a set, take a slightly longer
break, however not too long to let muscles get cold. The object
is to do the speed work at the highest top speed possible.
Make sure you have
a proper work to rest ratio to get the maximum speed out of each
is very important to know the proper mechanics of how to run. If
you are unsure of the mechanics or want to make sure your form is
correct, consult your coach or trainer.
Four poles or objects
in a row, about two yards apart. A goal line or another maker about
7 to 10 yards past the last pole. Run alternately forwards and backwards
between the poles with lots of little steps, then sprints to the
goal line. You could also run forward the whole way, turning 180
degrees at the end of each pole.
Two cones or objects
in a row one yard in front of you. Again a goal line or marker about
7 to 10 yards away. Run to the first cone with lots of small steps,
then around the cone and backwards back to the starting position,
then forwards to the second cone and back to the starting line.
Then forward again to the first cone with small steps, then a sprint
to the goal of marker. See the layout below.
Start Goal line or marker
You stand in front
of a cone (or object or a ball), with a goal line about 7 to 10
yards away. Jump over the object back and forth 10 times with both
feet. You are facing away form the goal. Then turn and sprint to
the goal line.
Stand in front of
three cones arranged in a triangle, again with a goal line about
7 to 10 yards away. Run forward with small steps from cone 1 to
cone 2 then backwards to cone 3, around cone 3 and forward to 2,
then backwards back to 1, finishing with a sprint to the goal line.
One pole or object
about 1 yard on front of you, again with a goal line about 7 to
10 yards away. Run with small steps around the pole, and then sprint
to the goal line. You can add another pole to this exercise. Then
you can run around both then sprint to the goal line.
Five cones arranged
as shown below, no more than three yards between cones. Again a
goal line about 7 to 10 yards away. Run through the cones at top
speed, and then sprint to the goal line. This time you are not taking
small steps. You are running all out through the cones. Make the
turns tight and fast. The cones may be moved closer together as
you get better. You could also do this exercise with a ball as an
^ Goal line
all of the above-you could place a ball at the end of the goal
line and take a shot on goal (board, wall etc.)
You could also
have a ball on the goal line, take the ball at the goal after the
first sprint, sprint another 5 to 7 yards with the ball, turn and
sprint with the ball back to the goal line.
all exercises at top speed, with a proper (active) rest in between