You can work to increase your speed in the comfort of your own home. You don’t need state-of-the-art equipment or extensive training grounds. All you need are targeted exercises to build your endurance and strength to make you faster.
Arm Swings
The correct arm movement helps your body propel forward while running. Train your arms by alternating them forward and back as if you were running. Swing your arm forward until your bicep is almost the same level as your shoulder and the other arm backward with the same condition. Add lightweights while seated for added intensity.
Sprints
Performing weekly sprints can increase your speed and your muscles reaction time and power. It’s also an excellent way to assess how much you’ve improved. Work your way up to 10 full sprints before taking a break. If you want to increase your acceleration, sprint on a sloped area. Running uphill builds leg strength and helps you move faster than sprinting on flat grounds.
Plyometrics
Plyometrics have three basic phases. The first phase is the dip where muscles are stretched. The next phase is in between the dip and the jump, and the final phase is the jump. The shorter the phase, the more concentrated the muscle contraction will be which will add power to your speed. Examples of plyometric exercises are bounding, depth jumps, box jumps, and box squats.
Butt Kickers
Butt kickers stretch and increase your muscles simultaneously. You don’t need a large area for this exercise. Start by jogging, bringing your knees high and forward until the heel of your foot touches your gluteus with each raise.
High-Knee pump
The high-knee pump works your calves, glutes, and hamstrings – all of which are essential for running fast. To do high-knee pumps, run 15-20 yards or in place, lifting your knees as high as possible and landing lightly but quickly while maintaining proper posture. Do it two to three times a week to improve your speed through longer strides and stronger core muscles.
Split squat
Execute this exercise by positioning your feet apart, one foot forward and one foot behind. Squat down by flexing knee and hip of front leg while the knee of the rear foot bends slightly until it touches the floor.
For added intensity, add dumbbells. Hold them in each hand and position your rear foot elevated on a bench or table behind you. Begin by descending, flexing your knee and hip to lower your body down and explode back up. This exercise targets your quadriceps, glutes, and hamstrings for greater speed.
Mountain Climbers
Also known as rabbit chasers, Mountain climbers strengthen abs, arms, hamstring and quadriceps. It requires no equipment and can be modified to suit your fitness level.
Start in a push-up position. Bring one knee up to your chest and briefly push off the ground with both feet simultaneously. Alternate legs without breaking the push up position.
Try these exercises at home, backyard, or local park. The point is, you can increase your speed significantly without fancy gym equipment and at no costs.
