To add speed to your running, here are some drills to help you start with a dynamic flexibility program:
-High knees
-Fast feet
-High heels
-Skipping for height
-Skipping for distance
-Bounding
-Double leg hop
You should always warm up before and cool down after doing any drill. It is best to do these drills on your off day and in warm weather. When starting a dynamic flexibility program, begin only with one or two drills, and gradually increase over a period of weeks or months. They are best conducted on a track, grass, or another soft surface. You will need a straight path to do 50-75 meters long, and repeat each drill approximately 2-4.
1. High Knees: Simple, slow, and good form. It is a gradual moving forward with your arms pumping high in countermovement. Lift knees high, point toes, and land on balls of feet.
2. Fast Feet: A fast pitter-patter, pointed toes, and move forward.
3. High Heels: Kick legs high in back, relax, and do not emphasize on speed as you move forward.
4. Skipping for Height: Involves a pause, and emphasis on high knee lifts.
5. Skipping for Distance: Keep in straight line, pause, and emphasize on distance.
6. Bounding: Elongated running action, lifting knees, and stride with arms up.
7. Double Leg Hop: Must be an experienced runner for this one. Similar to high knees. Stand in place and hop, kicking both heels back. Distance covered is unimportant.
(RUN FAST: By Hal Higdon)
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