Things You'll Need:
- Free weights
- Weight pulley machine
- Leg Press
- Ankle Weights
- Good Running Shoes
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Step 1
Weighted kicks: The first thing you can do is with the pulley machine. Bring the "handle" of the machine down to it's lowest point. Stick your foot in the handle (make sure it's the rectangular or triangular handle).
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Step 2
Set the machine to the appropriate weight and stand facing away from the machine with your feet shoulder-width apart.With the foot that is hooked into the handle, make a kicking motion as if you were kicking a soccer ball.Keep your toe pointed down and your ankle locked. Be sure to follow through and make sure all the motion is coming from that one leg. Do three sets of ten with each foot. This will help increase explosiveness and balance from your thighs.
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Step 3
Leg Press / Squats: These are used often to increase muscle mass and strength. There are variations that you can do that make these drills speed-based.For both of these, lower the weight that you normally rep by about 30 to 40 percent. Instead of doing three sets of eight or ten, do three sets of 12 or 13 and do them fast. Just like strength training, make sure your technique is impeccable to avoid injury, but do it as fast and hard as you can.
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Step 4
Weighted Long Stride: This is a very common and simple drill to do that will help your tone and balance as well as speed.Take two dumbells at a weight that you feel comfortable with (it should slightly lower than the weight you curl), and one in each hands down by your sides.Make sure you have at least 10-yards to work with. Start with your feet together and take a long stride with your right foot. Lower your body to the ground by bending your knees, but keep your torso upright. Lower yourself until your right knee is at a 90-degree angle. Then bring your back foot forward and bring it even with your right foot as you raise back up. Your feet should be back together, and then you can repeat the process with your left foot forward. Do this until you've take 30 long strides and then wait 60 to 90 seconds, and repeat.
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Step 5
Weighted Ankles: Strap the ankle weights around both ankles, most of them are 3 to 5 pounds.Set up two cones or markers 5-yards apart. Start at one cone and sprint in a short, quick burst to the far cone, and immediately backpedal backwards. Keep your technique proper and make sure you are going straight forward and backward.Do three sets of six reps of this drill (one rep is to the cone and back, so you'll be going from cone to cone 12 times in a set).This is a great way to improve acceleration and get you to your top speed much quicker.
