Why Does this Program Work?

The speed at which a person runs has become, and will remain, a very important aspect of being a successful athlete of today. These simple drills allow someone with average speed (or an already fast person) to gain muscle in all the main and minute areas used while sprinting, thus making them run faster and have better overall posture.

Remember...

Do not attempt to do these drills if you are coming off an injury. Always be sure to stretch before and after these and all workouts in order to reduce tightening of your muscles after a workout and to avoid injury during your workout. If possible, do the drills on a flat surface for best results. While doing the drills if your posture becomes deteriorated, shorten the distance of the drill to one of which you are more comfortable. Happy Exercising!

Drills

Heel to Toe I

Walk slowly along a straight path. As you walk make sure your heels touch the ground first and elevate yourself onto the balls of your feet (the part where your toes connect to your foot) and continue to do so for 200 meters or your comfortable range. You should feel the strain in your feet, calves and shins.

Heel to Toe II

Place your hands behind your head making sure your elbows are pointing straight out to the sides. Do the same thing as Heel to Toe I except take slightly longer strides than you do when walking comfortably. Make sure your heels strike first before you rise onto the balls of your feet. As you are walking, you should feel the stretch in your hip flexor of your trailing leg. If you do not feel a stretch, try taking longer steps. Continue for 200 meters. This drill should be avoided if you have had lower back problems or pain.

Heel to Toe III

In this drill, do the same thing as in Heel to Toe II, but instead of clasping your hands behind your head, reach them straight up as if you were trying to touch the sky. Continue for 200 meters. Again, avoid if you have had lower back problems or pain.

Jogging I

In this drill you are simply jogging regularly except your heels do not touch the ground. You remain on the balls of your feet the entire duration of the jog. The recommended length is a 400 meter jog. With each step you should feel as if you are bouncing.

Jogging II

In this drill you do the same thing as in Jogging I except now you should actually be jumping in the air with each step. With each step you should jump as high as you can and feel the extension in your ankle joint as you come off your back foot. This drill is a little more difficult than Jogging I and therefore should be run only 200 meters.

Butt Kicks

In this drill you rapidly move your legs and kick your own butt with your heels. You should only slightly move with each step you take. Continue for 200 meters.

Walking High Knees

While taking slightly quicker steps than walking, raise your knees as high as you can (at least parallel to the ground) for 200 meters.

High Knees

Just the basic high knee jog. Raise your knees as high as you can in a jogging motion. You should only slightly move with each step. Continue for 200 meters.

Power Skips

The basic skip, only when you thrust your leg up, try to jump up as high as possible. The arm opposite your thrusting leg should help to pull your leg up even higher. Continue for 200 meters.