Things You'll Need:
- Basic cones or other objects to serve as field markers
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Step 1
Do 300 Yard Shuttles. Place one cone as the starting mark, then one cone 40 yards from the start. Next place one cone 10 yards after that, and another 10 yards after that cone. So excluding the starting mark, there will be a cone marking 40, 50, and 60 yards. You will start at the beginning and run to the 40 yard mark and back, then to the 50 yard mark and back, then the 60 yard mark and back. That will all be done continuously with no break in between. That equals 300 yards.This drill is difficult and challenges you from the very beginning, so pace yourself first and gradually work on doing them with more speed. Beginners may want to start with one repetition two times a week, and work up to five repititions. Two minutes rest in between reps is appopriate.
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Step 2
Try 100 Yard Multiples. This drill is designed for the athlete so she can cover a long distance speedily and multiple times. Place a cone for the starting mark and one cone 100 yards away. At the starting mark, you will sprint to the end. Use proper running technique and form for effectiveness. Recover for 30 seconds to one minute max. Repeat the sprint and recovery phase ten times.
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Step 3
Do a Basic Sprint with Minimal Recovery. The basic sprint builds not only speed but stength. An athletes core and legs must be in top form to outlast the opponent. Again, place a cone for a start and finish point. The yardage can vary from 20 yards or more. Sprint all out through the finish. Make sure you follow through the finish point. Actively rest by walking or stretching between sprints. Repeat the sprint and recovery period.
