In order to be a successful athlete, you need to be fast. That’s why we’ve put together a list of 5 exercises to improve your speed. These exercises are simple and can be done at home with no equipment required. So if you’re looking to shave a few seconds off your race time, give these exercises a try!
The first exercise is sprints. You can do these on a treadmill, track, or even in your backyard. Start by running at a comfortable pace for 20-30 seconds, then pick up the speed and sprint as fast as you can for 20-30 seconds. Repeat this cycle for a total of 30 minutes.
2) High Knees
The second exercise is high knees. This is a simple drill that you can do anywhere, anytime. Simply raise your knees up to hip level and drive your arms forward. Be sure to keep your core engaged and land lightly on your toes. Do this for 30 seconds, rest for 30 seconds, and repeat the cycle for a total of 15 minutes.
3) Butt Kicks
The third exercise is butt kicks. This move targets your hamstrings, which are key for speed. Start in a standing position with your feet hip-width apart. Keeping your core engaged, raise your right leg and kick your heel towards your butt. Alternate legs and continue for 30 seconds. Rest for 30 seconds and repeat the cycle for a total of 15 minutes.
The fourth exercise is skipping. This move may seem childish, but it’s actually an incredibly effective way to improve your speed and coordination. Start by standing on one leg and swinging the other leg forward, using your arms to generate momentum. As you swing your leg forward, hop off the ground and land lightly on the balls of both feet. Repeat this motion for 30 seconds, then switch legs and repeat for a total of 15 minutes.
The fifth and final exercise is bounding. This move is similar to skipping but with a higher jump. Start by standing on one leg and swinging the other leg forward, using your arms to generate momentum. As you swing your leg forward, jump off the ground and land lightly on the balls of both feet. Immediately jump again, reaching as high as you can. Alternate legs and continue for 30 seconds. Rest for 30 seconds and repeat the cycle for a total of 15 minutes.
So there you have it! These are the five best exercises to boost your speed and improve your performance on the field or court. Give them a try next time you’re looking to pick up the pace!
Author Bio: Kaitlyn is a former Division I athlete and certified personal trainer. She has a passion for helping people reach their fitness goals and lives an active lifestyle herself. When she’s not in the gym, you can find her hiking or spending time with her dog, Tucker.
– “How to Improve Your Running Speed.” verywellfit.com, 2019, Very Well Fit, LLC, 18 Dec. 2019, verywellfit.com/how-to-improve-your-running-speed-2911191.
– “13 Ways to Improve Running Mechanics and Speed.” runnersconnect.net, 2020 Runners Connect Inc., 31 Jan. 2020, runnersconnect.net/running-training/mechanics