How to Improve Speed with the EASE Program

Speed is a critical aspect of any sport: The ability to go from point A to point B quicker than your opponent is obviously important. The E.A.S.E. program, developed by Christopher Lemieux, is designed to address an athlete's weaknesses--and strengths--and to improve them through set drills and exercises. Through explosive movements of the legs and arms to drive and power the run--and footwork drills to incorporate change in direction, as well as acceleration and deceleration--you can improve your speed dramatically.

Difficulty: Moderate

Instructions

Things You'll Need:

• Cones or land markers (shoes, towel, T-shirt, etc.)

Speed Demon

1. Basic sprints allow the athlete to practice correct form while running a moderate distance. They also build lower body strength.Place two cones or land markers 20 yards apart. At the starting line, establish an athletic three-point start. Start with your feet shoulder-width apart, then slide your left foot back slightly (if you are right-handed; do the opposite if you are left -handed). Drop forward and touch the ground with the opposite hand. You will explode forward with your lead leg and follow through. For the first 5 to 10 yards, stay low and pump your arm at a 90-degree angle. Do it close to your body, to prevent yourself from becoming winded. The reason you explode with your lead leg is that it cuts the time it would take you to drive your back leg forward. You can also use a two-point stance and try to keep the same form.Try these sprints at the beginning of your workout. Execute with form.

2. Rapid box jumps are designed to develop explosive strength in the legs and flood them with blood. The jumps will induce muscular failure relatively quickly. Box jumps with also increase the Type-II fibers that increase sprint speed and facilitate explosive movements.This exercise can be done with a wood box or park bench that is 12" or higher. Stand in front of the bench and squat down. Explode through the legs and use your arms for momentum. Once you land softly on the bench, jump back down and repeat. Do these exercises at a rapid pace.

3. So-called 5-20-5 shuttles are designed to increase the athlete's acceleration and deceleration. Rarely in sports will the athlete sprint in a long, continuous line without stopping. These shuttles allow you to sprint, stop and take off without losing a step in the race.Place one cone or field marker at your starting point, another five yards away, and the last five yards beyond the second. Cover the distance from the first cone to the second, break down and sprint back. Immediately sprint to the third cone and back, then break down and sprint to the second cone. You thus complete the 5-20-5. Concentrate on using form. Try not to waste steps to retain control and speed. Increase the distance or amount of the cones to further intensify the drill. This shuttle will increase an athlete's acceleration and deceleration. Athletes cannot afford to lose a step on the field--it could make the difference between winning and losing.

Tips & Warnings

• All drills should be performed in tandem, to increase athletic speed
• Use correct technique in order to maintain effectiveness.
• Vary the number of reps and sets and duration of the exercises to increase intensity and continue challenging your body,
• As with all workouts, consult your healthcare provider before starting any program.

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