High Knees - Pick up your knees as high as you can and as fast as you can! You don't have to go far ~ 10 yards will do. REMEMBER the goal is not to get from start to finish as quickly
as possible. The goal is to pick up your knees as many times as you can in the in the 10 yards that you do the drill. This is a speed drill ~ Don't be lazy! Pick up those knees as fast as you can!
Butt Kicks - Like High Knees, 10 yards is enough for this speed drill. Instead of picking up your knees, kick your butt with your heel. Again, going the 10 yards quickly isn't the goal. To increase speed, "Kick your butt" as many times as you can in the 10 yards that you do this drill.
High Kicks aka The Smurf Drill - As you skip, drive your knee up as high as possible while also driving up your opposite arm. Your forearm should end up vertical (perpendicular the to ground, fist straight up in the air) and at a 90 degree angle to your upper arm (bicep area). There should always be a 90 degree angle in both arms as they swing straight back and forth. Make sure you do not cross your body with your arms. This will help encourage proper running technique when sprinting as the arms should be in this same position ~ 90 degree angle swinging straight back and forth vs. swinging across the body.
Do these speed drills 3 times a week with rest days in between.
Start off with 4 reps of each (10 yards per rep) and increase as ready.
Like anything else, there is a proper technique to running. Simply improving your technique, will help increase speed. Get with a track coach and ask for tips if you can.
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