The ability to cover distance on foot quickly, known as foot speed or sprinting speed, is important in many sports. For instance, outrunning a defender in football or running to the net in time to return a drop shot in a tennis match can be the difference between success and failure. Training geared toward increasing foot speed is an important component of the workout regimen used by many athletes.
Strength Training
Raw leg strength and power make a key component of sprinting ability. If your legs are not strong enough, you simply won't have the ability to propel yourself forward quickly. Weight training workouts aimed at increasing raw strength will help build foot speed. Leg exercises such as squats, dead lift, leg press, lunges and calf raises should be incorporated into your lifting routine. Core strengthening exercises like crunches, sit ups and lower back extensions are also important. When lifting to improve maximum strength, focus on lifting a large amount of weight with only a few repetitions. For instance, try to lift 70 to 90 percent of your maximum strength for each exercises and do 2 to 8 repetitions.
Shuttle Run
The shuttle run is a sprinting and acceleration drill that can help promote explosiveness and train the athlete to change direction quickly. Sometimes called "killers," the shuttle run is performed by sprinting forward a set distance, turning back and sprinting to the starting position and then sprinting forward and repeating the process for several more set distances that are progressively further away. This drill is often carried on a basketball court, by starting at one end of the court and sprinting to and from the near free throw line, the mid-court line, the far free throw line and finally the other end court line. The drill can be run several times in a row with minimal rest to promote the ability to maintain foot speed despite fatigue.
Jumping Drills
Jumping and leaping are effective ways to promote leg power and foot speed. Skipping rope at a fast rate for several minutes is a quick and effective workout or warm up. Jumping forward and backward as well as side to side over tall boxes, chairs or hurdles can help promote speed. Another common speed and agility drill is to hop on one foot in a preset order as quickly as possible. Dots painted on the floor of a gym or weight room are sometimes used as an aide for this drill.
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