The 11 best speed drills to increase performance

The 11 best speed drills to increase performance

Being faster allows us to reach the maximum of our possibilities in terms of physical activity. We present 10 ideal exercises to get faster and improve your performance. Test yourself!

The 11 best speed drills to increase performance

Last update: March 11, 2022

Gaining speed is the key to overcoming barriers and achieving goals in the shortest amount of time. We often wonder what we can do to run faster. That’s why we propose 11 speed exercises to improve your performance without having to go to the gym.

Velocity is the ratio of the distance a body travels to the time it takes for it to travel. In other words, it’s all about the speed of movement.

With a proper exercise plan and good diet, not only will we gain weight, but we will also strengthen and tone our muscles, lose weight, have a better shape, and reduce the risk of injury and disease.

Learn the best speed exercises to improve your performance

Speed ​​training is very important for exercise to be productive. Speed ​​as such does not exist but is a collection of different physical qualities.

That’s because We must work different aspects to strengthen the muscles and achieve greater resistance and get the blast you need to beat the times. Let’s look at 10 ideal speed drills.

1. jogging

Jogging is one of the most common activities and one that brings more benefits. It’s a matter of time and choice of place.

Through sustained jogging, we can improve aerobic capacity and achieve greater resistance. In addition, it is one of the most recommended activities for cardiovascular health and weight loss.

Jogging increases lung resistance, which ultimately affects your ability to go faster.

2. Accelerate and hold

The exercise begins with a sustained run (warm-up) for 10 minutes. As soon as we get into a rhythm, we increase the speed for a few meters.

Then we reduce it again. Finally, we go to rest for 1 minute and repeat the exercise. The challenge is to improve speed and endurance times as we feel better.



3. Zigzag run

This is an exercise of agility and coordination. It consists of moving in different directions, generally from side to side between cones.

We can also use stones or even clothes and improvise routes. It’s good to take the time it takes to complete the series and work towards improving it.

4. Going up and down stairs

Climbing stairs at maximum speed is one of the best aerobic exercises. We strengthen legs and buttocks and we reach a greater resistance. The descent will be faster than the ascent, which will help us achieve greater agility.

5. Walking in the sand

This is an ideal summer activity if we choose a destination with beaches. We have to do short races where you start with a jog and the speed is increased until the maximum possible is reached.

We will have to improve the times day by day. Running in the sand is more difficult and requires the use of greater strength. If we return to training on a different surface after the stage, we will feel more agile and faster.

6. Weight running

The idea is to add weight to the body to make the run more intense. This forces us to make even greater efforts.

There are different possibilities. We can use a rope and weight the waist; Another option is to load a bar with discs on your shoulders.

If you have no material or equipment, You can enlist the help of a person who grabs our waist from behind and hinder our progress. By walking again without obstacles, we will feel much lighter and faster.

7. Jump rope

Coordination, stability and endurance are keys to improving speed. Jumping rope is a good exercise to work on these aspects.

About 10 minutes is a good time for the first few times. Then we can gradually increase it and try to make it faster and faster. Jumps can be performed on one leg or with both.



8. Frog jumps

Frog jumps are performed while crouching, with legs slightly more than shoulder-width apart, hands flat on the floor, and torso straight. You have to jump forward and up repeated.

Another option is to alternately jump forward and backward. It is an activity that helps us increase muscle mass and strengthen our legs.

9. Sit ups

The abdominal muscles in all their variants are important to strengthen the muscles, giving us greater resistance. In addition, tightening the abdominal area gives stability to the body.

They are essential to improve training on different terrains and achieve better speed times. Here are some exercises that will help you strengthen your abdomen:

  • Isometric Iron.
  • crunch.
  • burpees.
  • Lift a leg.
  • Crunches with wheel.
  • Weird bike.

10. Squats

Squats help us gain strength and speed. We need to position ourselves with our feet apart and our torso straight. You need to bring your hips back and bend your knees as if you are going to sit down.

The position is held for a few seconds and then returns to the starting position in a controlled manner. The action repeats until the series is complete.

Squats improve speed because they tone the lower limbs.

11. Reps on the slope

reps on hills They are speed series in short sections, but with the particularity of being carried out on an inclined path or incline. Of course, it’s all about pushing your way up the climb to the best of your ability.

Next, the distance to be traveled should not be that long. At most 80 to 120 meters for people with a certain level of education. For hobby runners even a little less (50 m). Then you can gradually increase.

Additionally, The slope of the slope must be between 12 and 15 degrees, preferably. You can do sets of 5 reps, continuously. Rest for two or three minutes. A total of two to three sentences would be fine. That means going up and down between 10 and 15 times.

Benefits of performing speed exercises

Speed ​​training brings health benefits. For example, various studies have shown that performing short, high-intensity sessions helps prevent cardiovascular disease.

It is recommended that you get between 75 and 150 minutes of vigorous exercise each week. Here are some of the benefits of working on speed:

  • Fat burning and weight loss.
  • The heart is strengthened.
  • cholesterol and diabetes control.
  • Increases lung capacity.
  • Combat stress and anxiety.
  • Promotes better rest.

Test yourself and reach your maximum speed

The best way to achieve peak performance is with proper speed training. You don’t necessarily have to be an athlete, though Improving physical condition also helps shape the body and offers benefits that have a positive impact on our daily lives.

In addition, these are simple exercises that you can do at home or outdoors. Are you ready? how fast can you get

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