Speed
All about speed in sports
The definition of speed
The fastest rate at which a person can complete a task or cover a distance.
The bottom line in running is that if you want to go faster you either have to increase your stride length or stride frequency, or both!
Some drills to help you inprove your speed
- high knees: The aim of this drill is to increase stride frequency and improve knee lift for when you need to pick up the pace.
- pull through:This drill helps develop timing and power to get your leg in position to power yourself through your stride, and increase stride length.
- bounding: Bounding really helps you to develop your leg power and strength, therefore increasing your stride length.
Here are some of the drills
High knees
Start jogging slowly, then when comfortably in your stride increase your stride rate so that you take as many steps as possible over about 20 m while bringing your legs to your chest.
Pull through
Extend one leg out in front of you like a hurdler, then bring your leg down and through to touch the ground powerfully, directly under your centre of gravity. As your foot contacts the ground, drive up on your toes and swing your other leg forward.
Bounding
Start from a slow jog - bounding forward and upwards with a high knee lift. Land on your other leg and repeat the movement. Continue alternating legs. Concentrate on holding good form, keep you head up and drive with you arms.