Drills to Improve Elements of Speed (VIDEO)

In every sport, one skill that is a key to success is (and will always be) speed. When putting together a team, coaches often look for the fastest athletes. Thus, athletes should make speed a top priority. With persistence, practice and determination, speed can be learned and perfected. The following drills will help you develop this fundamental skill, which is needed for success in any sport.

Linear Speed

This is straight-ahead speed. Using optimal sprint mechanics and maintaining good stride length and frequency will allow an athlete to achieve top-end speed.

Stride Frequency

Stride frequency is important because the number of strides you take over a specific distance defines your speed level. (See also Improving Linear Speed.) When you improve stride frequency, you reduce the time it takes to go from one step to another.

Stride Length

Stride length refers to the distance covered in a single stride. Stride length complements stride frequency. Together with proper sprint mechanics, improving stride length and stride frequency will help an athlete get faster speed for any sport.

Drills to Increase Speed

A number of tools are available to increase speed. Below are some drills with speed ladders and hurdles that will be a great help. Speed ladder drills help to improve the frequency of footwork. They also help to improve coordination by keeping your arms and leg movements in sync.

Speed hurdle drills are great for improving stride length and stride frequency. They can also be used to improve agility. Try the sprint progression drill in this video.

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