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How to Sprint
How to Increase Your Vertical Leap
How to Measure Your Pulse by Hand When Exercising
How to Do Running Drills to Increase Speed & Efficiency
How to Improve Your One-Mile Race Time
How to Increase Your Vertical Jump
How to Jump Higher: Plyometric Depth Jump
How to Train for the 100-Meter Dash
How to Train for the 400-Meter Dash
How to Train for the Shot Put
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Summary: Running drills that increase speed and efficiency also maximize the combination of hamstrings and quadriceps muscles. Increase speed and efficiency in running with tips from a sports-performance director in this free athletics video on track and field.
Les Whitley is the director of Velocity Sports Performance in Cool Springs, Tennessee. He has 12 years of experience in the field of health and fitness. He is a former ISKA Kickboxing...read more
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"Hi, I'm Les Whitley. I'd like to show you a few running drills that you can use to improve, not only your speed, but your efficiency as well. A lot of it focuses on, your ability to transition from a dead start position, to an all out maximum running speed. We gage different parts of the musculature of the lower body, in order to do so. Utilizing the hamstrings for pulling muscles, to get you, when you're passed that acceleration phase, to keep you moving forward. We use a lot, utilize the quadriceps and the hips, to get you from that dead start position, into the acceleration. So maximizing the combination of the two, since you have a more efficient running gate. Relaxing the upper body, using the arms to help drive and propel your body in space as well. A few running drills and techniques to help set yourself in good position, would be a straight leg shuffle, where you're focusing keeping yourself light on your feet, your legs operate in a straight position, by staying on your toes, using your arms to power your legs through. Keeping your hips engaged, actually pulling those back into the ground, so your feet have a lot of power going through. The straight leg shuffle, again, you want to think about maximal contact with the ground, as fast as you can possibly can, utilizing those large muscle groups of the hips, staying light on your feet. The other would be a simple quick high knee run, again, working on running efficiency, good arm follow through, knees up nice and high, keeping light on the feet, on the balls as well, moving up like this, knees up nice and high. Maintaining that nice upright posture, getting your body to transition from something fast, you can actually break out of that, into a just, nice easy stride, picking up the toes, picking up the knees, as you travel through space, again, working on efficiency, as well as speed."
eHow Article: How to Do Running Drills to Increase Speed & Efficiency
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