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Speed Training With No Equipment – 2 Speed Drills The Athlete Can Implement To Get Fast!

Speed Training With No Equipment – 2 Speed Drills the Athlete Can Implement to Get Fast!

JUN 11 Track and Field: Festival of Excellence by tingchaleun_H7R0232V2 by Justin Bartels

Speed is a necessary element for today’s competing athlete. As a strength and conditioning specialist I have trained athletes as young as 8 years of age and as old as 57! One thing that people have in common is that they don’t always want, need, or have the resources of a fully stocked training center available at their fingertips. Because of this the one thing that they all need is knowledge! I have included 2 drills that you can implement that I have pulled as some of the knowledge of training that I have shared with athletes over the years. Check them out and give them a try!

1. Bounds To Sprints: For obvious reasons the only real thing that you will need for either of these 2 drills will be a flat open space. A field, a running track, or well-groomed park will work just fine. To begin, mark off a distance of about 50 yards. Start at the beginning of the marked off runway. After a proper warm-up you will bound with both feet progressing forward for the first 10 yards of the full 50 yard sprint. Make sure that you jump with good height and that there is no lag in your transition between each bound. Progressively bound forward for the marked 10 yards and then immediately break into a sprint for the remaining 50 yards.

2. Alternating Bounds To Sprints: For this drill once again start at the beginning of the 50 yard marked off runway. Of course, make sure that you are warmed up. This drill is a more advanced variation of the first, so make sure that you are very comfortable with bounding in general before attempting this drill. For the first 10 yards you are going to bound off of each leg while alternating them with each bound. These bounds are basically more intense plyometrics that will transition you into the full sprint. After you progress the first 10 yards then break into a full speed sprint for the remaining distance. Both of these drills are great speed drills for you to perform, especially if you want to be resourceful. Practice and watch your explosive velocity develop!

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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