Turn away from your target (or direction you are running) and run backward extending your legs as far as they will reach. The goal is to get as much backward extension as possible to help develop fast-twitch muscle, hamstrings, quads and hip flexors.
Running backward exerts much more work on the quadriceps muscles. This can complement the burden put on a runner's hamstrings. Remember to emphasize reaching back with each stride. Proper form is essential to shaving seconds off of race times.
Striders helps to lengthen the stride whereas this drill helps to quicken the stride and add more power to your running. It is the second important key to faster running. Keep your back and shoulders straight and slightly arched, arms bent at the elbows at a 90-degree angle and hands and head pointed straight forward. Run 20 yards and extend your knee as high as you can on every stride.
Take small quick steps, shorter than a normal stride, and emphasize getting as much height as you can with the knee.
Push off with the calves and drive the knee as high as possible. You should take twice as many strides as it normally would take to cover 20 yards. Make sure to drive the arms as fast as possible and breathe throughout the exercise.
Skip on the right foot and at the same time, drive your left knee up as high as it will go. Then repeat with the left foot skipping and the right knee driving up. The arms are important in this drill. They must constantly pump up and down. Whichever foot is skipping on the ground, that same arm must be driving up as well. So when right foot skips, right arm drives and left knee goes up high etc.
Keep arm at a 90-degree angle from the elbows, hands pointed straight ahead, back and shoulders slightly arched, eyes ahead. The goal is to obtain as much height as possible. Stress proper form building good habits.
Jump Skips For Distance
Skip on the right foot and at the same time, drive your left knee up. A variation of the jump skip drill for height, this drill's emphasis is on getting as much distance out of the knee opposite the skipping foot. Instead of focusing on height, try to get as far down the track as you can with extending the leg. The arms are important in this drill. They must be constantly pumping up and down.
Whichever foot is skipping on the ground, that same arm must be driving up as well. So when right foot skips, right arm drives and left knee goes far etc. Keep arm at a 90-degree angle from the elbows, hands pointed straight ahead, back and shoulders slightly arched, eyes ahead. The goal is to obtain as much distance as possible and push off with the calf muscle.
Turn your body so your right shoulder faces the target (or direction you want to run). Your head and chest should be perpendicular or at a 90-degree angle to the direction you wish to run. Moving quickly but under control, cross your left leg over your right and move forward, swiveling your hips as you go. Then, stride with your right leg toward the target but behind the left leg. You should be back to your original position. Then cross your left leg behind the right and continue to move toward the target.
All the while, your head, upper body and arms continue to point perpendicular to the target and do not swivel or turn toward the target. Rather, it is the hips and legs that move and do the work. Cross and uncross your legs as fast as you can in an attempt to go at the target.
Note: After several repetitions with your right shoulder facing the target, turn around so your left shoulder is now aimed in the direction you want to go. Everything is the same except it is now the right leg that crosses over and behind the left while the left only slides straight ahead toward the target. With practice your speed and ability will both increase
Run a 50-yard distance at 50% of your max. Focus on keeping proper running form, drive the arms, relax the hands and jaw and make sure your knees are driving up high and far so you get as long of a stride as possible. Stop at 50 yards, walk back and rest for one minute.
Run this again at 60%, then 70%, 80%, 90% and finally 100%. Make sure your form is the same throughout this drill. It is a good way to warm up and improve your running form when running at 100%.
The key to faster sprinting is making as long of a stride as possible in a short amount of time. This drill will help to lengthen your stride.
Running a distance of 20 yards, make a mark in the grass or track at 5-yard intervals (distance varies according to individual maximum stride distance). The goal is to run and extend the leg as far as possible and touch down every five yards.
Keep the arms bent at the elbow at a 90-degree angle and drive the hands as fast as possible and concentrate on covering five yards with every stride. It will be difficult at first but over time this drill will help you to lengthen your stride when you run in a race.
Tip: When running at home, often the cracks in a sidewalk are designed at five or six foot intervals. This serves as a perfect marker if your sidewalk applies.
Endurance Eating: Before, During & After The Event!