Introduction

In a game between two high-profile athletes, contesting for the biggest of prizes, the difference is defined by the smallest of margins. The 100-meter dash at the Olympics is a perfect example of this. In this event, which is hailed as the “Mother of all Sports”, the difference between the athlete winning the Gold Medal and the athlete finishing last is in seconds. Also in football, it’s often the speed, unless you are Lionel Messi who is born with the dribbling skills, that sets apart winners from the losers. Cricket has changed as well. Now, cricketers have to be fitter, with more athletic skills and with more speed to withstand the demand of the fast-paced game.

So if you are an aspiring athlete looking to become a professional player, speed can take your game to a whole new level. Here are three drills that can be game-changer.

Also Read: Creating a Balanced Diet for Young Athletes

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Drill No-1: Band-Resisted Sprints

Overview

When you run, a few factors work against you – your own weight and the gravity. Athletes with explosive speed can lift their feet after landing at a faster rate than others. So adding some resistance to your speed training drills can help you tackle factors such as gravity and weight, enabling you to power through sprints with greater force. Here’s a visual representation of training with resistance to increase your speed.

How to Execute

1. Setup:

• Use a resistance band, sled, or weighted vest.
• Find a flat, open surface for sprinting.

2. Execution:

• Attach the resistance band around your waist, securing the other end to a stationary object.
• You can also use a partner who can hold on to the resistance band.
• It’s time to start your training. Get into a sprinter’s position, with your front foot forward and your back knee bent.
• Run forward. Sprint as fast as you can. Your focus should be on maintaining the proper form, which you use for running without resistance.
• Sprint for 15–20 meters against the resistance.
• Take rest for few seconds, until you can control your breath again.
• Repeat the drill as many times as you like, but do it for at least 5-6 sets.

Also read: How to Use Resistance Bands for Effective Training

3. Next Step:

After getting used to the resistance band sprinting, the next step should be to gradually increase the resistance or the number of sets.

4. Benefits

• Improves lateral movement.
• Builds strength.
• Adds variety to your exercises.
• Portability as it can be done anywhere.

5. Common mistakes to Avoid

• Don’t breathe from mouth. Breathing makes all the difference.
• Try engaging your core for stability and explosiveness.
• Avoid leaning too far forward to maintain balance and efficiency.
• Perform each sprint at maximum effort. Don’t do it for the sake of it or with a half-hearted approach.

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Drill No-2: Plyometric Box Jumps

Overview

Plyometric exercises are known as the jumping exercises. These drills can work wonders to gain explosive muscle powers and in improving speed. Since these exercises require jumping from a stationary position, it builds strength and agility in your lower body, which is crucial for improving stride length, distance between your landing feet when you run, and speed.

How to Execute

1. Setup:

• Use a sturdy box. You can also work with a raised platform.
• The height of the box can vary, depending on the height of the athlete and how high he can jump.
• Since you will be landing on your feet, ensure the area is clear of obstacles. The surface should be plain.

2. Execution:

• Stand with your feet shoulder-width apart, facing the box.
• bend your knees, lower into a squat position.
• Swing your arms backward for gaining momentum.
• Now use all your power and jump onto the box, or the raised platform.
• The key point here is to land softly and with both feet.
• Now step down carefully. Follow the drill for the next repetition.
• Perform 3–4 sets of 8–12 reps.

3. Next Step

The next step should be to raise the height of the box or the raised platform. Always challenge yourself and set bigger goals.

4. Benefits

• Helps improving cardiovascular system.
• Improves coordination and balance.
• Boosts jumping ability, which translates into faster sprints.

5. Common mistakes to avoid

• Focus on a soft landing to reduce joint stress.
• Increase the box height only when your power improves.
• Don’t rush into jumping. Always be in control of breathing.

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Drill No-3: Ladder Drills

Overview

Agility ladder drills are amongst the most famous drills that athlete incorporate into their training routine to improve speed and agility. Because it’s an excellent option for improving foot speed, coordination, and explosive movements, both front and lateral. This drill can real even better rewards for footballers and lawn tennis players.

How to Execute

1. Setup:

• Lay out an agility ladder on a flat surface.
• Make sure the surface is flat and is without obstacles.
• Wear lightweight, supportive shoes.

2. Execution:

• Stand at the base of the ladder.
• Step one foot into the first square, followed by the other.
• Quickly move to the next square, followed by the other. Maintain this rhythm throughout the length of the ladder.
• Perform each pattern for 30–60 seconds, resting for 60 seconds between drills.
• Repeat 3–5 times.

3. The Next Step

The next step in this drill should be to progress to more advanced patterns, such as lateral shuffles or high-knee runs through the ladder.

4. Benefits

• Enhances neuromuscular coordination.
• Improves reaction time and directional changes.
• Builds confidence in executing complex footwork.

5. Common Mistakes

• Don’t rush through the drill. Focus on precision before increasing speed.
• Keep a correct posture. Keep your chest up and core engaged to avoid hunching.
• Don’t skip warm ups. Proper preparation prevents injuries during quick movements.

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Also Read: Top Nutrition Myths That Hurt Athlete Performance

Conclusion

Speed is a skill that requires dedicated effort and the right training techniques. Some athletes are born with natural skills, which is true for speed as well, while a lot others have to work their way towards gaining skills. In any case, it’s the hard work and utmost dedication that makes an athlete a great athlete. So remember that it’s the consistent practice that will reap desired results. Also, monitor your progress, be ready to make changes to your technique is something isn’t working out for you and you’ll see significant improvements in your athletic performance.

Incorporate the above-mentioned drills into your training routine and take the first step towards becoming a faster, more powerful athlete.

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