Comments on: How to Do Running Drills to Increase Speed and Efficiency

on 8/8/2006 Do 50 squats then rest for 10 seconds. After that, jump rope for 15 minutes. Then stretch and repeat this four times a day for 3 weeks. It increased my 50 m. sprint by 2.97 seconds.

on 8/8/2006 Run a mile in the sand (if you have access) about 3 times a week. Running in the sand puts more pressure on your leg muscles and makes you quicker.

on 12/16/2005 Sprinting backward is beneficial to any runner and should be added to your drill routine. This exercise strengthens your calf muscles. Remember to sprint at a faster pace to account for the shorter stride length. This should be done in measures of one hundred meters every time you perform drills.

on 11/22/2005 If you want to run faster, use these steps:
1. Stretch.
2. Run up and down the stairs 10 times.
3. Jump rope for around 10 minutes.
4. Run in place for around 10-15 minutes.
5. Sprint 3 sets of 50 meters.
I did this program for 2 months and cut off 2.1 seconds from my 50 meter dash.

on 11/22/2005 A good way to increase speed is jump rope. The key is to go fast. Don't stop, and don't jump too high. The rope should just barely fit under your shoes.

on 11/22/2005 First, you should jog about half a mile. Then stretch. Jog another half-mile and stretch.
Second, run 100 yards, then walk 50 yards. Third, run 200 yards, then walk 100 yards with a 20-second break at the end of the 100 yards. Repeat the process 8 times!

on 11/22/2005 Find a strong surface that can support your body weight easily. Place your forearms on the surface with elbows flush with the edge. Hoist yourself up and "run" in the air. Do this as often as possible.

on 11/22/2005 Go to a football field and start on the goal line. Sprint full speed to the 10 yard line and back. Take a 10 second rest and sprint to the 20 yard line and back. Take a 10 second rest. Keep doing this up to the 50 yard line. Do this 2-3 times a week.