Workouts to increase speed, quickness and stamina

workouts to increase speed

Want to run fast? Read this article on VKool site to practice 14 powerful workouts to increase speed, quickness and stamina in several months. Also, we provide you a speed training program with different levels in the last page. Check all the workouts and programs to increase your speed right below!

Workouts To Increase Speed, Quickness And Stamina In Running

I. Workouts To Increase Speed

1. 450 Back Extension

workouts to increase speed

First, in workouts to increase speed, try doing 450 Back Extension.

This is an underrated workout for speed development. As performed correctly, the exercise can work more than only the lower back. Moreover, it can help increase the glute strength by pulling the upper body from the  glute muscle top. It is also one of the most effective exercises that you can use in the weight room. Doing the 450 Back Extension, you will feel your glutes getting stronger because they overload with the exercise progressively.

The key of the workout is to engage your mind and body to control movements, hence you will be able to use the correct muscles for running faster. The exercise is also beneficial for strength development at the glutes and lower back.

Start with 450 back extension rather than a full hyperextension machine. With that way, you can train the body to bend from your waist, but not your back. In some cases, people do this incorrectly. For instance, you tend to round your back on an eccentric phase, also use your wrong muscles or wind up with the back discomfort.

Instructions:

  • Descending until the upper body is below in a number-7 shape
  • Next, return to the starting position: the body is in a straight line (without using momentum). If you have performed it correctly, you may feel most work in the lower back muscles or erector spinae and in the glutes.
  • Then, slowly lower the upper body (also eccentric contraction). Stretch muscles of the lower back and control the movement. Explode up to the starting point and contract those muscles.
  • Next, squeeze the glutes tight so that the lower back will not the only part of posterior chain that put in the work.

Remember to start with 2 sets of ten reps with a 3-second pause without extra weight at the top. As the weight of the upper body can place enough stress on the lower back, so when you have mastered this exercise, perform 3 sets of 5 reps with a 3-second pause with a light weight at the top.

See: 10 exercises to improve flexibility in shoulders, hips and legs

2. Reverse Hyperextension

workouts to increase speed

Among powerful workouts to increase speed, this is Reverse Hyperextension. This weight room exercise is to mimic the motions of body in top flight. Pull up the lower limbs from the bottom of glute muscles with a Reverse Hyperextension machine. If you do not use this machine, perform the workout with a physioball. The variation requires your balance.

Instructions:

  • Start in the face-down position on the Reverse Hyperextension machine or physioball with the palms on the ground and the legs locked out together, like you are going to do a Superman exercise.
  • Keep the upper body still, next raise the legs without bending the knees or turning the feet to the side.
  • When you are at the top of movement, try to hold for 3 seconds, and then squeeze the glutes.
  • Next, lower the legs back slowly to the beginning position without bending the knees or turning the feet to the side.

It’ll be hard for you to increase the exercise resistance progressively on the physioball. Otherwise, you can choose a Reverse Hyperextension machine to perform for improving firing rate of the glute muscles.

Remember to start with 3 sets of ten reps with a 3-second hold without added weight at the top. The legs are enough weight to do with, particularly if you’ve never performed the workout before. In addition, be sure that your feet don’t turn to the sides and the knees are extended always. When you can master the exercise movement, decrease the number of reps and increase manual resistance and weight.

Read on: Drills & exercises to improve balance and stability

3. Heel Raise

workouts to increase speed

Heel Raise is very beneficial for runners among workouts to increase speed. This is a simple yet effective exercise to improve your speed. Don’t forget to do it in your warm-up or before you start exercising.

Instructions:

  • Start by standing on the balls of the feet and lower the heels until feeling a stretch in the Achilles tendon.
  • Next, rise up high as and try to hold for 2 seconds. Repeat 10 times.

This workout is the best achieved when you stand on a stable board 2 to 4 inches from the floor.

Search: Best hamstring stretches that are good for runners

4. Hip Joint Flexion

workouts to increase speed

Like Heel Raise exercise, this Hip Joint Flexion exercise is essential for your flexible lower body and speed development in running.

Instructions:

  • Breathe in and hold the breath when you drive the thigh forward.
  • Keep the knee bent that helps the shin is parallel to the floor until the thigh is past the vertical position. Don’t drive your thigh all parallel to the floor, because this will drive the thigh upward rather than forward as you run. So, it’s best for you to add extra cord for resistance rather than to rely on a great stretch of tubing when you are stronger.
  • Turn over, the feet should touch the floor often to provide more force generation and allow you to run faster. Cut short time in the air, yet, reduces the extent to that you’re using generated force.

During flight phase, don’t drop the thigh when it reaches the highest point and forward leg start to straighten. After straightening, the leg should come back & down. Next, land with the landing leg closer to the body’s center.

For sprinters, the leg should be less or more directly underneath you. Combine with a ball-of-foot landing or full-foot landing. This running technique can generate amount of your braking force at contact and help you moving faster.

Recommended reading: Middle back exercises for mass building

5. Hip Joint Extension

workouts to increase speed

Next to workouts to increase speed, focus on the Hip Joint Extension.

Directions:

  • Start by straightening the leg and pulling down until the foot can touch the floor beside the other leg.
  • Do this vigorously for ten repetitions.
  • When you are conditioned, try to balance yourself, instead of holding on a stable object or holding to a wall for achieving greater results.

Read more: Top quadriceps strengthening exercises for runners

6. Lunge

workouts to increase speed

Next to workouts to increase speed, try Lunge. The down position of this exercise is like the airborne position in the sprinting. The exercise will help you stretch your hip flexors.

Instructions:

  • Start with the feet hip-width apart, and step forward with a long stride.
  • When landing, lower the upper body straight down slowly.
  • Next, shift the weight backward, and extend the forward leg.
  • Then, return to the standing position, repeat with your other leg 10 repetitions each.

Beside the lower body exercises discussed here, you can do a variety of abdominal, upper body and lower-back exercises to improve your form and increase your strength. Do these sport specific workouts regularly will give you dramatic improvements and development in running speed.

See: How to tone your butt fast – top simple exercises

7. Single Leg Lateral Hops

workouts to increase speed

This exercise includes functional plyometric moves focusing on the butt, hip flexors, calves, hamstrings and quadriceps. They help build stability and strength throughout your ankle complex, hip joint and knees. The Single Leg Lateral Hops exercise is a must-have workout for anyone involved in various sports because it helps you protect your knees and ankles by improving your body’s ability to maintain and regain balance. The workout also helps in increasing the speed in running when athletes change directions in motion. Furthermore, this is an especially good conditioning exercise for football, field hockey, rugby, lacrosse and basketball.

Instructions:

  • Stand on the right leg and hop to your left, then repeat back to the right.
  • Go back and 4 times for each set, then switch the legs and repeat.
  • Hop laterally, and back is 1 repetition.

Read on: Men’s best shoulder workouts for mass building

8. Squat Jumps

workouts to increase speed

Among powerful workouts to increase speed, this is Squat Jumps. This is another intensified version of the traditional lower body exercise to increase tone and build strength rapidly. This exercise version also helps burn more calories. It is also a plyometric exercise focusing on legs to make them have more explosive strength that makes it become a powerful speed training moves in many different sports such as basketball, football, and running.

Instructions:

  • Stand with the feet shoulder-width apart.
  • Next, lower into a squat and stick the butt out like sitting in your chair (make sure that the knees don’t go past the toes).
  • Then, push up throughout the heels by using as your maximum force to jump straight.
  • Next, land and lower the back into the squatting position to finish 1 repetition.
  • Continue these motions without pausing, finish when all repetitions are done.

Read more: Top upper body workouts for men at home

9. Single Leg Ventral Hops

workouts to increase speed

Single Leg Ventral Hops are a part of functional plyometric jump that focuses on the butt, hip flexors, calves hamstrings and quadriceps. They help build stability and strength through the ankle complex, hip joint and knee.

It is considered a must-have exercise for people involved in different sports that helps protect their knees and ankles by improving their bodies’ ability for regaining and maintaining their body balance. Besides, Single Leg Ventral Hops helps increase speed athletes when they change directions in motion. This exercise is also really good for football, rugby, lacrosse, field hockey and basketball.

Instructions:

  • Stand on the right leg, then hop forward, then repeat suddenly to go back to the starting position.
  • Go forward & backward for 1 set then switch the legs; repeat these motions.
  • Hop forward & back is 1 repetition.

View: Ultimate arm workout routine for bodybuilding

10. Burpee

workouts to increase speed

When it comes to workouts to increase speed, try doing Burpee. Burpee is a powerful total body move as this exercise target to strengthen and tone the core and legs. In the advanced level of this move, extra jumping motions help increase speed at which your body burns calories and fat. The jumping motions that are combined with plank also give extra components of toning and strength your legs. With more repetitions, this move is good to challenge cardiovascular endurance, specifically anaerobic threshold. Moreover, Burpee is another addition to your home workout due to its benefits for multiple muscle groups that make you burn more calories in less time. When you’ve mastered this move, move to the advanced Burpee.

Instructions:

  • Start by doing a squat down low, then allow the hands to palm down on the floor outside the feet.
  • Next, keep the hands in place and hop the feet straight back quickly to move to the pushup position.
  • Then, hop the feet back quickly under the body, and jump straight up.
  • Drop back down quickly into a low squat to touch the floor.
  • Quickly repeat until finishing with all repetitions.

See: Best thigh workouts to lose weight at home

11. Lateral Jumps

workouts to increase speed

This is a good way to strengthen and tone your hips, thighs and butt, as well as support your knee joints and hip ankle. By strengthening the muscle through your outer thighs and knees, this workout is also good for runner to prevent injuries and it is also useful for those who play football, skiing, basketball, snowboarding and speed skating.

Instructions:

  • Stand the feet together and the arms at sides.
  • Next, jump far to the right, try to land on the right foot while squatting slightly.
  • Next, extend your left leg behind your right leg; hover it lower to the floor but don’t touch the ground.
  • Push off quickly with your right foot, and land on only your left leg; hover your right foot behind your supporting leg; don’t touch the floor.
  • Next, continue from the left to the right leg until you’ve completed desired repetitions.

More: Push up workout variations for chest and arms

12. Jumping Lunges

workouts to increase speed

Among workouts to increase speed, Jumping Lunges are very effective for runners. This is another thigh toning plyometric move that helps burn a lot of calories thanks to calling upon energy from the whole body. Jumping Lunges is also considered one of the most effective workouts to increase speed by targeting butt muscles and to aid in building balance. This leg strength move provides you with great muscle toning benefits, making it a great addition to a variety weight loss and fitness programs.

Instructions:

  • Step forward: 1 foot is roughly 3 to 4 feet – in front of the other, then drop down in the lunge; keep the front knee above the ankle, and the back knee touching the floor.
  • Next, jump straight up, with the forward & back foot switching the positions as soon as the feet leave the floor.
  • When landing, stray in the lunge position but with the opposite leg forward.
  • Then, repeat the motion for 1 set (period of time or number of repetitions).

Search: Resistance training exercises for weight loss

13. Agility Dots

workouts to increase speed

This is a plyometric exercise that helps increase stamina, speed and agility effectively. This functional exercise targets the ankle complex for building up endurance and strength in order to allow for faster direction changes and faster balance recovery. They are also a great exercise for many dynamic sports such as football, basketball and trail running. Agility Dots an also challenge cardiovascular endurance when you increase repetitions.

Instructions:

  • To start, imagine a square on the floor roughly 1 foot by 1 foot or larger.
  • Stand on the bottom of the left corner of this square, use the left foot, try hopping sideways to the bottom of the right corner, next to the top of the left corner diagonally, then hop sideways to the top of the right corner; finally back to the bottom of the left corner diagonally, still using the left foot.
  • Next, repeat these patterns for a set of repetitions, and switch to your right foot; repeat it for the same repetitions.
  • Start on the hands & toes in the pushup position.
  • Next, hold this position; bring 1 knee up underneath the body and towards the chest. When being at the top of this motion, allow the foot to tap the floor briefly.
  • Then, push off with the 2 feet simultaneously; switch the positions of the legs in order that your opposite foot is tapping the floor under the body while your other leg is widely extended.
  • Keep this motion (switching of the foot positions).
  • Then, alternate the legs, don’t drop out of the pushup position for 1 set (period of time or number of repetitions).

14. Mountain Climbers

workouts to increase speed

Next to workouts to increase speed, try Mountain Climbers. This exercise is also known as “Rabbit Chasers”. This is a bodyweight workout for blasting calories and providing the entire body toning benefits. Mountain Climbers can help strengthen the abs, hamstrings, arms and quadriceps effectively. Also, this is a great glute exercise. The total body move in the Mountain Clibers is ideal for many people, especially ones who are looking to burn fat, shed weight, tone thighs and tone core simultaneously.

Instructions:

  • Start on the hands & toes in the pushup position.
  • Next, hold this position; bring 1 knee up underneath the body and towards the chest. When being at the top of this motion, allow the foot to tap the floor briefly.
  • Then, push off with the 2 feet simultaneously; switch the positions of the legs in order that your opposite foot is tapping the floor under the body while your other leg is widely extended.
  • Keep this motion (switching of the foot positions).
  • Then, alternate the legs, don’t drop out of the pushup position for 1 set (period of time or number of repetitions).

II. Workout Programs To Increase Speed In Running

workouts to increase speed

Here come workout programs to increase speed in running. Focus on the pace guidelines on the left column that work at your intensity level. If you don’t have access to tools to measure the pace; or you run outdoors, focus on the intensity guidelines on the right column as a guideline on how slow or fast to run.

1. Beginner Speed Program

Processes Time Intensity(1 to 10)
 Warm up (3.5 mph pace)  5 mins  3.5
 Jog (5 mph pace)  2 mins  5
 Jog (5.3 mph pace)  2 mins  6
 Jog (5.7 mph pace)  5 mins  7
 Jog (5.9 mph pace)  3 mins  7.5
 Jog (5 mph pace)  2 mins  5
 Cool down  5 mins  3.5
 Total Workout Time:  24 mins

2. Intermediate Speed Program

Processes Time Intensity(1 to 10)
 Warm up (5 mph pace)  5 mins  3.5
 Jog (5.5 mph pace)  2 mins  5
 Jog (5.8 mph pace)  2 mins  6
 Jog (6.2 mph pace)  5 mins  7
 Jog (6.4 mph pace)  3 mins  7.5
 Jog (5.5 mph pace)  4 mins  5
 Jog (5.8 mph pace)  2 mins  6
 Jog (6.2 mph pace)  2 mins  7
 Jog (6.4 mph pace)  5 mins  7.5
 Jog (5.5 mph pace)  2 mins  5
 Cool down  5 mins  3.5
 Total Workout Time:  37 mins

3. Advanced Speed Program

Processes Time Intensity(1 to 10)
Warm up (5.5 mph pace) 5 mins 3.5
Jog (6 mph pace) 2 mins 5
Jog (6.3 mph pace) 2 mins 6
Jog (6.7 mph pace) 5 mins 7
Jog (6.9 mph pace) 3 mins 7.5
Jog (6 mph pace) 4 mins 5
Jog (6.3 mph pace) 2 mins 6
Jog (6.7 mph pace) 5 mins 7
Jog (6.9 mph pace) 3 mins 7.5
Jog (6 mph pace) 4 mins 5
Jog (6.3 mph pace) 2 mins 6
Jog (6.7 mph pace) 5 mins 7
Jog (6.9 mph pace) 3 mins 7.5
Jog (6 mph pace) 2 mins 5
Cool down 5 mins 3.5
Total Workout Time: 52 mins  

These are all 14 workouts to increase speed, quickness and stamina in running and speed program for you to follow. Hope that you can improve your speed to reach your sport goals as soon as possible. For any feedback about this article on workouts to increase speed, leave it here at the end of the post!

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