A proper plyo program involves exercises such as jumping, skipping, hopping, bounding and running. If young athletes follow some basic principles, incorporating plyos into their training programs can reap huge rewards and take their performance to new levels.

Researchers are finding that when implemented at certain stages of development—particularly ages 10 to 11 and 12 to 13—plyo training can propel future development. Youth in these age ranges can perform slow to intermediate work that trains their muscles’ stretch-shortening cycle. A muscle is like a rubber band: the more you stretch it, the more power/force it has. If you stretch a large rubber band, it can generate immense power and force. All athletes need to improve their muscles’ ability to stretch farther—to create larger rubber bands!

The effectiveness of any training program rests on the suitability of its design, including volume, intensity, frequency, speed of movement and recovery. Although plyo training can start at an early age, a 12-year-old should not do the same drills as an 18-year-old. For example, a 12-year-old could do 10 yards of Speed Hops with both feet, while an 18-year-old might do 25-Yard Single-Leg Jumps. Or the 12-year-old could do a Standing Long Jump, while the 18-year-old might use a box and do repeated jumps for distance.

By following a safe, sound plyometric program, youth ages 10 to 13 can start to develop the performance attributes that will help them excel in later years of their athletic careers.
Below is a sample program for beginners:

Pogo

• To start, bend the knees slightly—power and movement will come through the ankle joints
• Drive off the ground as explosively as possible
• On landing, keep legs straight but not locked and spring back into the air using extension through the ankles to gain height
• 2×8 jumps

Squat Jump

• Lower into a squat position, bending the knees
• Jump up, getting triple extension through the hips, knees and ankles
• Go as high as possible
• Try to spend as little time on the ground as possible
• 2×6 jumps

Star Jump

• Like the Squat Jump, from a squat position, jump as high as possible
• At the highest point, bring legs out to the side and arms overhead at a 45-degree angle, forming a star
• Bring feet back in and under the body before landing
• Land and repeat
• 2×6 jumps

Double Leg Speed Hop

• With both feet together, extend the ankles and hips
• Staying on your toes, hop on both feet for 10 yards
• Spend a little time as possible on the ground—pretend you’re hopping through hot coals
• 2×10 yards

By performing these simple exercises—progressing from low to moderate to high intensity—you can begin a plyometric program at an early age safely and effectively.
Photo:  sportxcel.org

On the field, you’re in an upright posture, performing quick, choppy steps on your mid-foot as you pass or dribble the ball. You have to train to angle your foot so that it hits the ground with maximum power and drive your legs with your hip muscles, or else your positioning might slow you down. Your knees need to move up and down like pistons, pushing behind the center of mass to drive your body forward. And the balls of your feet should hit the ground first.

These speed drills will help you get the right form and be a force to be reckoned with on the field.

Soccer Speed Drills

Sprint-Backpedal Repeats

This drill simulates field movements, like when a defender has to read a play and attack the ball. It also reinforces proper acceleration mechanics when changing from a backpedal to a sprint.

• Set up five cones in a straight line 5 yards apart. Number them 1-5.
• Standing at Cone 1, lean and sprint to Cone 3.
• Backpedal to Cone 2. Keep your core set, posture low, and weight on the balls of your feet.
• Change direction by driving with your legs and pushing into a full forward sprint toward Cone 4. When sprinting, get your knees up to produce force and punch the ground with the balls of your feet.
• Backpedal to Cone 3.
• Change direction one last time and sprint past Cone 5.

Lean, Fall, and Sprint

This speed drill is great for learning how to fall into the correct angle and set your center of gravity to improve acceleration from a standing position.

• Stand with your feet hip-width apart and your body rigid from ankles to neck.
• Lean forward until you actually start to fall, to the point where if you don’t step, you will literally fall on your face. This is critical to create forward momentum and approximate the angle required to accelerate effectively. Most people think they are leaning farther than they really are, so be brave!
• As you lean, rise up on the balls of your feet. Do not bend at the waist.
• When driving out of the fall, move your knees and push off the ground with your legs to drive your body forward.
• Keep your elbows bent at 90 degrees, and swing your arms from the shoulder joint.
• Keep your hands open and relaxed.
• Sprint 10 to 20 yards.
• Walk back for recovery.
• Repeat 8 to 10 times.

Push-Up Starts

This develops leg drive and start mechanics and improves hip power, balancing out lower-body strength.

• Set up two cones 20 yards apart.
• Lie down on your stomach at Cone 1 with your hands in a push-up position.
• On cue, get up and sprint past the second cone.
• While sprinting, stay low for as long as you can.
• Jog back to the beginning for recovery.
• Perform 6 to 8 reps.

Flying Sprints

This speed drill works on acceleration from a jog and simulates the movements you need to effectively transition from general field coverage to closing the gap and making a play.

• Set up two cones 20 yards apart and a third cone 10 yards past Cone 2.
• Stride out at 75 percent of full speed from Cone 1 to Cone 2.
• Fall to your acceleration angle and push to full speed before passing Cone 3.
• Jog back to the beginning for recovery.
• Perform 6 to 8 reps.
• For variety, the first part can be a shuffle instead of striding out.

• How Soccer Players Should Approach Strength Training
• Essential Soccer Speed Drills
  Get Faster With the Montreal Impact’s Workout

Perhaps this fact is no more apparent than in football. A football field is only 100 yards long and 53.33 yards wide. The faster a player can navigate that space, the more dangerous he will be.

One player who knows the importance of speed? Treston Decoud. The former Oregon State cornerback was recently drafted by the Houston Texans thanks to his combination of size, speed, and athleticism. “Speed is everything—speed kills. That’s what a lot of NFL coaches, college coaches, high school coaches look for,” Decoud told STACK.

Decoud hones his speed under the guidance of speed and conditioning coach J.J. McCleskey, a former cornerback who played six seasons in the NFL and is now director of training movements at ME Sports in Madisonville, Louisiana. McCleskey firmly believes efficiency and explosiveness are two pillars of speed. “Speed is everything in the National Football League, but [it’s about] being able to be efficient with your speed. In and out of cuts, those transitional parts. Everyone talks about running the 40, but you never run a 40 in football. Being able to start and stop and be violently coming out of your transitions is important,” McCleskey says.

McCleskey also knows that an athlete can never reach his full-speed potential if one leg is stronger or more powerful than the other. That’s why he emphasizes single-leg training during his workouts. “We’re trying to get both legs even. Most people’s right leg is stronger than their left leg. So we really want to concentrate on single-leg movements. You play football, you play other sports, on one leg,” McCleskey says. “Speed is measured by how much force you put into the ground. If I’m running and my right leg is stronger, I’m decelerating [every other step] because my left leg isn’t putting the same force into the ground. Just getting that left leg stronger will get you considerably faster.”

To build NFL-level speed and explosiveness, integrate these drills from McCleskey into your training.

1. Circle-Around-The-Cone Drill

This drill is about body control and the critical transition that occurs between short-area footwork and sprinting.

The setup here is simple—all you need is one cone right next to you and a pair of cones about 5 to 8 yards downfield as your finish line.

Begin on either the left or right side of the cone. To start, shuffle in front of the cone before backpedaling behind it. Move as quickly as possible while maintaining good form. Once you’re around the cone, burst forward and accelerate through the finish line.

Coaching Points

• Stay tight to the cone as you circle it.
• Keep your feet inside the frame of your body.
• Try to avoid taking any false steps.
• Keep your shoulders square as you circle the cone.

Sets/Reps: 6 total reps (3 moving left around the cone, 3 moving right around the cone)

2. Fast Feet Drill

This drill focuses on teaching your feet to move quickly in tight areas. Performed correctly, the drill improves your balance, footwork, and acceleration mechanics.

Set up one cone at the beginning of the drill. Five yards in front of that cone, set up a pair of cones side-by-side and staggered just a bit to the right of the first cone. Five yards in front of those cones, set up a pair of cones as your finish line.

Begin on either the left or right side of the first cone. Circle around that cone as fast as possible while keeping your shoulders square (just like the Circle-Around-the-Cone Drill) before accelerating to the pair of cones in front of you. Transition to a backpedal between that pair of cones before accelerating through the finish line.

Coaching Points

• Stay tight to the cones.
• Sprint in a straight line between the cones.
• Sprint 3 yards past the last cone.

Sets/Reps: 6 total reps (3 starting on the left of the first cone, 3 starting on the right of the first cone)

3. High-To-Low Drill

This drill focuses on the transition from a sprint to a backpedal (and vice versa).

Arrange four cones in a straight line, about 2 feet apart. Five yards beyond the final cone in the line, set up a pair of cones as your finish line.

Begin about 8-10 yards back from the first cone. Skip into the drill, emphasizing arm action and high knees. Once you hit the first cone, lower your center of gravity and run to—but not past—the fourth cone. At the fourth cone, switch to a backpedal. Run backward to all the way to the first cone. Then sprint to the third cone. When you reach it, backpedal to the first cone. Repeat the pattern for the second cone, then sprint from the first cone through to the finish line.

Coaching Points

• Skip into the cone setup.
• Keep your hips square to the finish through the entire drill.
• Keep your chin over your toes during the backpedal.
• Backpedal and transition at each cone in the set-up.

Sets/Reps: 3-5 total reps

4. Speed Ladder Change-Of-Direction Drill

This drill helps you develop faster feet and the ability to turn and run on a dime.

Lay down a speed ladder in an open area. Eight to 10 yards beyond the end of the speed ladder, set up a pair of cones as your finish line.

Starting at the beginning of the speed ladder, either backpedal or move laterally through the ladder. No matter the variation, follow the same pattern—two feet in, two feet out. Once you complete the final rung of the ladder, turn and accelerate through the finish line.

Coaching Points

• Walk through the drill first, then perform as fast as possible.
• Go through the ladder both laterally and backwards.
• Stay tight to the ladder and keep your hips low.
• Turn and explode into the sprint at the end of the drill.

Sets/Reps: 4-5 reps of each variation (backward, laterally to the left, laterally to the right)

5. Left-To-Right Jumps

This drill focuses on single-leg explosiveness and balance.

Using nine mini-hurdles, mimic the set-up shown above. Make sure the hurdles create 90-degree angles with one another.

Start in front of the first mini-hurdle standing on one leg. Hop over the first hurdle, then immediately hop over the hurdle to your right. Hop back over that same hurdle to get back in the middle of the drill, then immediately hop over the next hurdle in front of you. Follow this pattern until you clear the last hurdle, then burst through the finish line. Hop on only one leg throughout the drill, then repeat the sequence with your opposite leg.

Coaching Points

• Stay balanced with your chin over your toes.
• Be quick off the ground.
• Explode into a sprint at the end of the drill.

Sets/Reps: 6 total reps (3 on each leg)

6. Single-Leg Hops

This drill focuses on rapid turnover and teaches you to produce a tremendous amount of ground force through your foot.

Arrange eight mini-hurdles in a straight line. Allow roughly a yard of space between each mini-hurdle, though this number can be adjusted based on your size and skill level (hurdles that are closer together will be slightly easier).

Start in front of the first mini-hurdle, standing on either your right or left leg. Hop over each hurdle, emphasizing quickness off the ground and explosive arm action. Once you clear the last hurdle, burst into a 10-yard sprint.

Coaching Points

• Focus on rapid turnover and quickness off the ground.
• Explode in the sprint as you clear the final hurdle.
• Allow for full recovery between sets.

Sets/Reps: 3 sets on each leg

7. Single-Leg Swiss Ball Squats

This drill focuses on single-leg strength and stability. If one of your legs is weaker than the other, your sprint speed will be seriously hamstrung (no pun intended).

Grab a Swiss ball and find an open spot on a flat piece of wall. Put the Swiss ball against the middle of your back. Pressing against the Swiss ball and standing on either your right or left leg, lower yourself into a Single-Leg Squat. Once you master the movement, add light dumbbells.

Coaching Points

• Keep your back flat against the ball.
• Squat until your thigh is parallel to the ground.
• Begin with no weight and progress from there.

Sets/Reps: 5×8 on each leg (superset with Single-Leg Jumps)

8. Single-Leg Band Jumps

This exercise helps you learn how to generate an awesome amount of single-leg power and explosiveness with the help of an exercise band.

Find a sturdy beam or pull-up bar that gives you plenty of clearance for jumping. Loop an exercise band around it and pull the slack through. This should create a “handle” for you to put your elbows inside as you hold the band.

Loop the band around your elbows and grab hold of it with both hands. Assume a single-leg position. Lower yourself into a Single-Leg Squat (also known as a “Pistol Squat”) before launching yourself off the ground and into the air.

Coaching Points

• Squat down slightly past parallel.
• Keep the weight on your heel as you lower.
• Explode upward and land softly.

Sets/Reps: 3×3-10 on each leg

A race strategy is critical to effective training, and it should shape your overall preparation. Design your training program to provide a basis of consistency from which you can make real improvements.

Below are six phases of the 400m race and a strategy for getting each one right. The phases have been selected because track markings or visual cues are easy to work with, but as you become more experienced, you will be able to vary this either way.

Start to 50m

The start and the drive phase should be executed the same for any sprint: “go ugly early,” to coin a phrase. The reason to drive hard and not hold back at the start is that you are using your alactic energy system, and since it burns out pretty quickly (in roughly seven or eight seconds), you might as well take maximum advantage of it. Holding back will not stop it from burning out. Also, acceleration is technically difficult, especially in sprinting, and if you try to pull back to 95% of your maximum speed, for example, who can judge that? Save your adjustments for the next phase.

Transition

The next 50m constitute the transition phase. You are coming off the bend and getting into your stride, and this is where you set the pace and cadence for the next stage.

Float

You can’t run a 400m flat out all the way around. Those who try will blow up at around 250m and start going backward. Getting the float phase absolutely right is the most important strategy in the race because it covers the 100m to 200m sections. If you go too slowly, you’ll lose too much time, but if you go too fast, you’ll flame out. It’s like Goldilocks’ porridge—not too hot, not too cold, just right. Latif Thomas calls it running “at the edge of insanity.” You need to be fast but relaxed.

Acceleration

This is not real acceleration, nor is it even re-acceleration, but it will feel like it. (Read Five Methods to Maximize Acceleration.) Here, you should start to wind up the speed over the course of the bend. Actually, what happens is that you slow the rate of deceleration; but it will feel like you are accelerating because you will be pushing instead of floating. The trick is to increase speed gradually through the course of the bend. Don’t try to kick at the 200m point, as this will waste considerable energy.

Kick

This phase varies depending on the athlete and the race situation. But in general terms, I like my athletes to accelerate off the bend and start their kick at the 100m marker. (See How Texas T&F Improves Their Kick.) This is because if they accelerate at this point, they’ll be pushing as they straighten up off the bend. It feels like this gives you an extra shot of speed, and you get the jump on competitors who straighten up first before kicking. This can be a particularly good time to use the Valsalva technique.

The Final Phase

This is where things can start to get messy, especially if you didn’t get the other phases right. However, no matter what went down previously, the final phase is hell on earth. Sprinting when your body is racked with lactic pain and screaming at you to stop is difficult to say the least. Each athlete has to find his or her own way through it, but believe it or not, the best way is to run faster. It’s obviously counterintuitive, but continuing the kick changes the reaction of the body for a short time after the first 300m. It also provides a psychological edge, bringing the finish line toward you faster, so the race will be over sooner. But be assured, these mental tricks have no more than marginal effects. It will hurt. There is no way around it.

For more 400m training advice, check out A Faster 400 With Baylor Track.

Below is a complete workout for sprinters that will increase your speed and lower your times. There are three phases—off-season, pre-season and in-season—and two versions—one for high school athletes and one for college athletes, both of which are designed to challenge you at your stage of development and which take your schedule into account. Let’s take a look at off-season and pre-season sprinters’ workout programs.

Off-Season Sprinter Workout

The off-season generally runs through fall. It’s the perfect time to develop a fitness and exercise technique base and to begin increasing strength and power. With that in mind, high school sprinters will train three times a week; one day focused on strength, one on power, and one on increasing muscle mass. Collegiate athletes have the benefit of training for an additional day.

High School Off-Season Sprinter Workout

Day One

• Back Squats – 3×8-12 at 70-80%
• Romanian Deadlifts – 3×8-12
• Bench Press – 3×8-12 at 70-80%
• Barbell Bent-Over Row – 3×8-12
• Standing Military Press – 3×8-12

Day Two

• Hang Clean – 3×3-6 at 50-60% (above knees)
• Hang Clean Pulls – 3×3-6 at 60-70% (at knees)
• Push Jerk – 3×3-6

Day Three

• Superset: Front Squats – 3×4-8 at 60-70% + Pull-Ups – 3xmax
• Superset: Lunges – 3×12-15 each leg + Dumbbell Bench Press – 3×12-15
• Superset: Back Raises – 3×15-20 + 3-in-1 Shoulders – 3×15-20 each exercise
• Superset: Physioball Bridges – 3×15-20 + Triceps Extensions – 3×15-20
• Superset: Calf Raises – 3×15-20 + Biceps Curls – 3×15-20

Collegiate Off-Season Sprinter Workout

Day One

• Back Squats – 3×8-12 at 80-85%
• Romanian Deadlifts – 3×8-12
• Bench Press – 3×8-12 at 80-85%
• Barbell Bent-Over Rows – 3×8-12
• Standing Military Press – 3×8-12

Day Two

• Hang Clean – 3×3-6 at 60-70% (above knees)
• Hang Clean Pulls – 3×3-6 at 70-80% (at knees)
• Push Jerk – 3×3-6 at 50-60% of Power Clean

Day Three

Rest

Day Four

• Front Squats – 3×4-8 at 70-80%
• Lunges – 3×8-12 each leg
• Pistol Squats – 3xMax
• Good mornings – 3×12-15
• Back Raises – 3×15-20
• Calf Raises – 3×15-20

Day Five

• Incline Press – 3×8-12
• Superset: Dips + Push-Ups – 3xMax each
• Pull-Ups – 3xMax
• Single-Arm Dumbbell Rows – 3×8-12 each arm
• 3-in-1 Shoulders – 3×15-20 each exercise
• Superset: Biceps + Triceps – 3×12-15 each arm

Pre-Season Sprinter Workout

The pre-season runs from around November into January. This is the time to focus on increasing strength and power. For the high school athlete, one training session is devoted to maximal strength, one to power, and one to both. For the collegiate athlete, two days are devoted to strength and two to power. The college athlete begins to see advanced training tools like wave loading and split lifts for specificity.

High School Pre-Season Sprinter Workout

Day One

• Back Squats – 3×4-8 at 80-90%
• Romanian Deadlifts – 3×4-8
• Bench Press – 3×4-8 at 80-90%
• Barbell Bent-Over Rows – 3×4-8
• Standing Military Press – 3×4-8

Day Two

• Hang Clean – 3×3-6 at 50-60% (at knees)
• Hang Clean Pulls – 3×3-6 at 60-70% (below knees)
• Push Jerk – 3×3-6

Day Three

• Dumbbell Hang Clean – 3×3-6 (above knees)
• Hang Snatch Pulls – 3×3-6 at 60-70% of Power Clean (above knees)
• Front Squats – 3×4-8 at 70-80%
• Good morning – 3×4-8
• Incline Press – 3×4-8
• Pull-Ups – 3xMax

Collegiate Pre-Season Sprinter Workout

Day One

• Back Squats – 1×4-8 at 80%, 1×2-6 at 85%, 1×1-4 at 90%, 1×4-8 at 82.5%, 1×2-6 at 87.5%, 1×1-2 at 92.5%
• Good Mornings, 3×4-8
• Bench Press – 1×4-8 at 80%, 1×2-6 at 85%, 1×1-4 at 90%, 1×4-8 at 82.5%, 1×2-6 at 87.5%, 1×1-2 at 92.5%
• Single-Arm Dumbbell Rows – 3×4-8 each arm
• Dumbbell Shoulder Press – 3×4-8

Day Two

• Hang Clean – 3×2-4 at 60-70% (below knees)
• Clean Pulls – 3×3-6 at 70-80%
• Push Jerk – 3×3-6 at 60-70% of Power Clean

Day Three

Rest

Day Four

• Front Squats – 3×2-6 at 80-90%
• Deadlifts – 3×2-6 (from knee height)
• Incline Press – 3×2-6
• Barbell Bent-Over Rows – 3×2-6
• Seated Military Press – 3×2-6

Day Five

• Split Clean – 3×2-4 at 50-60% of Power Clean, each (above knees)
• Hang Snatch Pulls – 3×3-6 at 60-70% of Power Clean (above knees)
• Dumbbell Hang Clean – 3×3-6 (above knees)

In-Season Sprinter Workout

In-season begins in January and lasts until the last outdoor meet is over. Due to the demands of travel and competition, sprinters have less time to train, so the focus is on getting as much bang out of training as possible. Lifts are done from the floor, they are heavy, and in the case of college sprinters, they involve complexes and specific movements like Pause Squats and split lifts.

High School In-Season Sprinter Workout

Day One

• Power Clean – 3×2-6 at 70-80%
• Clean Pulls – 3×2-6 at 80-90%
• Back Squats – 3×2-6 at 80-90%
• Bench Press – 3×2-6 at 80-90%
• Pull-Ups – 3xMax

Day Two

• Dumbbell Hang Clean – 3×2-6 (at knees)
• Snatch Pulls – 3×2-6 at 70-80% of Power Clean (at knees)
• Front Squats – 3×2-6 at 80-90%
• Incline Press – 3×2-6
• Dumbbell Rows – 3×2-6

Collegiate In-Season Sprinter Workout

Day One

• Clean-Grip Deadlift + Power Clean – 3×3+3 at 60-70%
• Pause Squats + Squat Jumps – 3×2-6 at 80-90% + 10 jumps
• Single-Leg Romanian Deadlifts – 3×8-12 each leg
• Pause Bench Press and Medicine Ball Chest Pass – 3×2-6 at 80-90% + 10 Throws

Day Two

• Split Hang Clean + Split Squats – 3x3x7 at 80% of Power Clean (at knees) + 3-6 Split Squats each leg
• Push Jerk + Counter-Movement Jumps – 3×3-6 at 60-70% of Power Clean + 10 jumps
• Dumbbell Romanian Deadlifts + Dumbbell Hang Cleans – 3×4-8 (at knees) + 3-6 each leg
• Barbell Bent-Over Rows + Medicine Ball Behind Back Toss – 3×4-8 + 10 throws

A typical pre-season training session might involve endless runs around the pitch, circuit training, and for some variety, runs up and down sand dunes. At the end of all this, the players are tired, but are they any better? This type of training is still extremely common and can lead to a negative reaction from the players, plus higher chances of injury due to all the bad movement patterns.

I approach pre-season differently. I get the players to:

• move well
• move fast
• move often
• make decisions

Moving well is the most important part of the sport. Most players are either at school or working at a desk, or in a manual job. This means they come to training stiff, especially in the back and hips. It is impossible to run fast unless you are mobile and strong in the hips, groin, and legs. I use an 11-minute specially designed warm-up that addresses this before each session. It starts off getting the hips and back warm and progresses through to full sprints and changes of direction.

Now is a great time to start working on your “structural integrity.” I use the Star Trek analogy of why try to move at Warp 9.5 if the hull is only capable of withstanding impulse power.

Moving fast means starting off working on acceleration, resting, and repeating. The first two steps in all directions are the most important. By giving the players exercises and drills to push off both legs, I get them strong and agile. Correct posture helps them move fast too. We then work on top-speed mechanics (the warp drive) to improve the technique.

As the sessions progress, we can make the sprints longer or reduce the rest time to match the demands of the sport. This ensures the players are used to moving fast and get better at repeating quality movement. It is important that players are able to move fast at the end of each half when the opposition is tiring.

Making decisions is where the players get to apply their fast movements. At each stage, I put decision-making into the training. The players have come to play their sport, after all. Small-sided games are popular at present, as they help get players fit and train their skills at the same time. By manipulating the size of the pitch, the number of players, and the timing of the games, the intensity, and type of fitness can be easily manipulated.

However, these games don’t develop speed or strength, and I have observed an increase in hamstring injuries in those teams that just rely on games in limited areas. If the players don’t get up to top speed in training, then they are unprepared for when they do reach top speed in games: the hamstrings need to be accustomed to running at speed. They work differently sprinting than at any other time.

The small-sided games should be used after the speed training. That way, the players can learn to move fast when they are fresh rather than fatigued.

As sports coaches detest players ‘doing nothing, the recommended work: rest ratios for sprinting don’t go down well in sports environments. Some simple skills like passing or ball juggling can be done in the ‘rest period.’ Young players will start to play pick-up games even when told to rest; their bodies and minds work differently from adults. I get them to imagine that they are lions who have to rest after killing an antelope.

Summary

Despite my best efforts, I still see coaches who relish the thought of beasting players in pre-season. If you think that having players rest, hydrate, and work on speed is ‘soft,’ think again. By accumulating lots of high-quality work over the course of the pre-season, your players gain fitness, confidence, and, most importantly, speed.

If you want a faster team, train fast.

• Supine Start and Prone Start begin with the athlete lying on his or her back or stomach. The coach starts the athlete with a verbal command.
• The 5-10-5 Drill works on first step and lateral movement.
• Shuffle Sprint simulates a softball or baseball player gaining his or her secondary lead and then reading a ball in the dirt or a delayed steal.
• The Rock Sprint is an option used for softball base running. It is a movement that is reciprocated by corner infielder on a bunt play or an outfielder reading the ball on a line drive. 
• Drop Step Left Sprint and Drop Step Right Sprint work the skills necessary to catch a fly ball hit over the head of a defensive player.
• The 4-Cone Drill works on lateral, backward and forward movement. For this drill, the athlete should set time goals.
• The Figure 8 Drill assists with softball and baseball speed by strengthening the body for making turns around the bases. We have two  athletes do this drill at the same time. The second athlete chases the first athlete around the cones. The athletes should be similar in speed to make it fun.

All of these exercises can be done on the same day. The age and ability of the athlete will determine the sets and repetitions. Coaches remember that in order to gain softball and baseball speed the athlete will need to rest between these exercises to ensure they are training at high intensity. The stopwatch as well as knowledge of your athletes’ limits will enable you to push, but not over-train, your players.

Supine Start

Prone Start

5-10-5

Shuffle Sprint (Secondary Lead / Delayed Steal)

Rock Sprint

Drop Step Left Sprint

Drop Step Right Sprint

4-Cone Drill

Figure 8

Check out more baseball and softball drills:

• 3 Speed and Agility Drills to Help Your Baseball Performance
• Develop “Usable Speed” for Baseball With the Florida Gators
• Texas Baseball Speed: Lose the False Step

Too often athletes will do mini-hurdle drills without a plan. They simply set up a course and jump or hop through the hurdles without much thought. A set is considered a success if you manage to get through the course without kicking one of the mini hurdles.

There are two problems with this approach. One, haphazardly jumping over hurdles doesn’t guarantee you will actually get faster. Second and most importantly, there’s a chance you may actually be increasing your chance of suffering an injury.

At Mike Boyle Strength and Conditioning, one of the top training facilities in the country, mini-hurdle drills are a staple of their athletes’ workouts. However, co-owner and strength coach Mike Boyle, has his athletes take a conservative approach with their mini-hurdle training.

Over 12 weeks, his athletes learn the basics and establish a foundation that will allow them to become more explosive and resilient athletes as the program comes to a conclusion.

“We have three three-week phases that are centered on developing our landing skills, developing the ability to get a little bit of elasticity to switch from eccentric to concentric and then get to true plyometrics,” Boyle explains. “We have to get there with zero injuries, zero tendinitis and zero knee problems. And our progression works to do that.”

Here’s how it works:

12-Week Mini-Hurdle Drill Plan

First and foremost, Boyle explains that you need to know the difference between jumps and hops, which are often referred to incorrectly. A jump is any drill where you jump and land on two legs, whereas a hop refers to single-leg movements.

For each of the drills below, set up a course of five mini-hurdles in a straight line positioned about 18 inches apart. If you’re new to mini-hurdle drills or plyometrics, stick with hurdles that are about 6 or 8 inches tall. For advanced athletes, feel free to use taller hurdles as long as you can maintain your technique.

Boyle recommends two mini-hurdle drill workouts per week after a dynamic warm-up and before lifting. On Mondays, do jumps for 5 sets of 5 hurdles. On Wednesdays, do hops for 3 sets of 5 hurdles on each leg. Superset these drills with an upper-body med ball throw.

Weeks 1-3: Learn to Land

Before you do anything, you need to learn how to land properly. Landing properly not only puts you up in a strong position for your next jump or hop but also reduces impact forces and stress on your joints.

The landing mechanics you learn during this phase decrease your risk of injury during your sport. Knee injuries often occur when you’re landing or decelerating, so it’s important that your form is in check so your body can maintain a strong position that can handle fast and stressful movements.

How to: Jump or hop over the first hurdle and stick the landing before you jump over the next hurdle. Land softly on the balls of your feet with your knees and hips bent in nearly the same position that you take before jumping.

Weeks 4-6: Increase the Difficulty

In this phase, you will still jump or hop and stick each landing. But the goal is to add some height to increase the difficulty and teach your body to absorb greater landing forces with solid technique.

For jumps, this is your opportunity to use 12-, 18- or even 24-inch mini hurdles depending on your ability. For hops, don’t exceed 12-inch hurdles unless you’re an experienced athlete.

Weeks 7-9: Add a Bounce

You’ve mastered your landing technique, so now it’s time to teach your body to explode into the next jump or hop. But before you start jumping or hopping your way through the ladders without stopping, Boyle recommends landing and bouncing slightly before the next jump.

This is the next logical step in the progression to landing and jumping immediately. The bounce helps to increase the elasticity of your muscles, meaning that it teaches them to absorb landing forces as elastic energy and then release it to an extent during the bounce. However, the bounce slows you down a bit and forces you to continue honing your technique in preparation for the final phase.

How to: Land on one or both feet using the same technique you learned in the previous phases. Immediately after you land, bounce slightly so your feet come about an inch off the ground. Land from the bounce and explode into your next jump or hop.

Weeks 10-12: Build Explosive Power

This is what you’ve been working up to, which oddly enough is where most people start. But your work over the previous nine weeks will have paid off as you now have learned the proper technique, and your body is prepared for explosive movement.

Now your goal is to land softly from the jump or hop and immediately explode up, spending as little time on the ground as possible. The quick transition from landing to jumping makes this a plyometric drill, and will ultimately make you a power powerful athlete.

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• 5 Ways Athletes do Plyometrics Wrong
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Both of those things can help, but there’s one speed enhancer that people rarely talk about—relaxation. As an Olympic sprinter, it took me over a decade of training to understand and master this concept. The reason it’s difficult to unlock the power of relaxation is that it feels counterintuitive to trying to run your fastest. We have ingrained in our minds that trying hard always produces a better result. However, this isn’t the case with sprinting. Here are five tips that can help you relax and run faster during your next sprint.

1. Relax your face

One of the first places to look to know if you’re relaxing or not is your face. If you are super tight in the face, that tension works its way down to your neck, hands and into the rest of your body. It can restrict your arm action and tire you out faster.

You may think your face is relaxed, but is it really? Is it so relaxed that your cheeks and lips can flap where they choose? Is it so relaxed that your face may jiggle or move while you’re running? Because that’s the amount of relaxation we’re going for. If you achieve that, the tension in your face and neck will have disappeared.

You will feel weird doing this for the first time, because it will feel as if you are not trying hard enough and hence, running slow. One of the fastest races I ever run as an NCAA athlete was at the University of Texas. I was about a meter behind a sprinter from ASU who was on my right, and I remember just relaxing and letting my cheeks be loose as he got tighter and tighter, and I blew right past him.

2. Keep your hands open

Another way to run faster and improve speed via relaxation is to open up your hands. A lot of athletes run with a closed tight fist, which is not optimal for running your fastest. Closed fists immediately create tension through your arm and shoulders. If you look at the end of any 400-meter race, you’ll typically see the winner is the one who is the most relaxed coming down the home stretch. Some will have closed hands and look tense and look like they are fighting themselves to finish. Others will be smooth as butter and look like they are finishing without even trying.

Trying too hard to run fast and forcing it can also increase your risk of injury. You end up overdoing it and straining yourself too hard. When you are relaxed, you can go faster without having to work as hard.

3. Keep your shoulders down

Allowing your shoulders to rise up toward your ears is one of the most detrimental mistakes you can make when trying to run fast. As soon as your shoulders start to raise up to your ears, there is almost nothing you can do to reverse the situation.

When you raise your shoulders, it puts your arms in a dangerous position, as it does not allow them to swing and move freely. The results are increased tension and slower sprint times. Some athletes run like this so often that they’ve become accustomed to it and have no clue just how much it might be harming them. When you focus on sprinting relaxed, you want to have your shoulders wholly relaxed and as far down as they will go.

4. Step onto the track free of stress

One area a lot of people don’t think about when trying to run fast is your mental state. If you have a lot going on mentally, or your heart is just heavy with the stresses of life, it can be harder to relax when sprinting. It depends on the athlete though, because some athletes thrive under more pressure or are better at compartmentalizing their stress.

But many athletes, especially young athletes, struggle with this skill. If you have a lot going on mentally during your sprints, it may frustrate you because you cannot relax your body the same way. You want to go into every rep, or sprint with a 100% clear mind. Even if it means just clearing your mind for a few minutes before practice or the race, it is very worth it! Being able to clear your mind before you step on the track is what separates many great athletes from their competition.

5. Remember the arms control it all

The last important thing to know and remember about running fast is that you sprint with your arms on your legs. Meaning your legs do the work, but your arms are what control it all.

If you want to run faster, you don’t think about moving your legs faster. What you do is focus on moving your arms faster. If the arms move quicker, the legs will automatically move faster as well. That is why there is so much focus on the upper body in this article. The upper body will control what the legs do, but they can’t move optimally if they are in positions with constant tension.

Mentally, you need to rewire your brain to focus on your arms and getting them operating smoothly and efficiently. Once you accomplish this, it will make every aspect of sprinting easier.

Putting it all together

This may seem like a lot of information to keep in mind while running really fast, but many of these tips can be achieved with a single controlled breath. If you are in the middle of the 100-meter dash, and you need to hit that next gear, it just takes one controlled breath.

When you exhale quickly with some power, you will be able to relax your face, drop your shoulders, and focus on your arms all in a single step. In a race, you won’t have time to do all those things one by one. The goal is to practice this exhale during training and get used to the feeling of getting it right all in one breath. Doing this will increase your confidence of hitting it in the heat of the moment.

Sprinting is really about doing the little things right. You are fighting for hundredths of a second, and strategic relaxation can help you gain an edge.

Photo Credit: IPGGutenbergUKLtd/iStock, Paul Bradbury/iStock, PeskyMonkey/iStock, baona/iStock, Jacoblund/iStock

READ MORE:

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Besides reaping the healthful benefits of fresh air and the vitamin D we receive from direct sunlight (which strengthens the immune system and promotes muscle-building testosterone), the following intense outdoor cone drills will also provide that extra edge on the field, court or ice.

Grab a water bottle, four cones, a tape measure and a timer, head out to a nearby spacious park or field, and get ready to go.

Guidelines

• Do an upper- and lower-body dynamic warm-up and finish the workout with upper- and lower-body cooldown static stretches for greater flexibility and range of motion.
• Hydrate before, during and after the exercises.
• Perform 2 sets
• Rest 60-120 seconds between sets; 90-120 seconds between drills (allowing time to reset the cones for the next movement and also hydrate if needed).
• Choose four of the six listed drills to perform each workout.
• Vary the cone drill sequence in subsequent workouts to avoid staleness.
• Perform workouts on non-consecutive days for adequate recovery.

Lateral Cone Jumps/Cariocas

This combo blends lower-body explosiveness with lateral agility. Directions: Laterally space three cones 12 inches apart and the fourth cone laterally 20 yards away. Line up 12 inches alongside the first cone. Jump as high as possible over it and then do the same for the successive two cones. Upon landing, perform Cariocas to the farthest cone. Once you reach that cone, reverse direction with Cariocas back to the cone set and explosively jump over each cone to finish the drill.

Forward Cone Jumps/Multidirectional Sprints

Time yourself to measure how fast you can perform this drill. Position two cones 12 inches apart in front of you; cone 3 20 yards diagonally right and cone 4 20 yards diagonally left from cone 3. Jump as high as possible over cones 1 and 2, then sprint to cones 3 and 4. Backpedal to cone 3, turn around and jump over each of cones 2 and 1. Another lower-body power and agility-building combo drill. Try doing the forward jumps and diagonal sprints uphill.

Forward and Reverse Sprints

Space three cones 30 yards apart in front of each other. Directions: Set a timer determining how fast you can complete the sprints. Start in a sprint position with one hand atop cone 1. Sprint forward to cone 2. Backpedal to cone 1, then sprint to cone 3 (bypassing cone 2). Touch cone 3 and backpedal all the way to start position at cone 1.

Single-Leg Hops

This is a key drill for those seeking to improve core stability for better balance. Directions: Position cones 1 and 2 laterally 6 inches apart. Space cone 3 6 inches in front of cone 2, and cone 4 6 inches diagonally right of cone 3. Starting with your left foot airborne, hop with your right foot laterally over each of cones 1 and 2, then change direction and hop forward over cone 3, and then hop diagonally over cone 4. Immediately switch with your right foot airborne and hop over each cone with your left foot from 4, to 3, to 2, and ending with cone 1.

Explosive Push-Ups/Forward Sprints

Time yourself for this combo that taxes your upper and lower body, beginning with upper body power-blasting Explosive Push-Ups, and finishing with lower body all out 40-yard Forward Sprints. Directions: Use two cones spaced 40 yards apart in front of each other. Start in a Push-Up position alongside cone 1. Do six Explosive Push-Ups (hands leaving the ground between each rep), then immediately sprint to cone 2. Upon touching the cone, quickly turn around and sprint back to cone 1. Going from the Push-Ups to Forward Sprints is especially sports-specific by mimicking having to rapidly rise from a prone position and chase after an opponent downfield, for instance. As stated for previous drills, occasionally perform the Push-Ups and Sprints uphill for added intensity.

Squat Thrusts/Cariocas/Forward & Backward Sprints

Using three cones, this is perhaps the toughest drill combination mixing lower body explosive power (Squat Thrusts) with multidirectional agility. Directions: Space cones 1 and 2 30 yards laterally apart and cone 3 40 yards in front of cone 2. Begin in a Push-Up position alongside cone 1 and do six Squat Thrusts. Immediately rise and perform Cariocas to cone 2, then sprint forward to cone 3. Backpedal to cone 2 and finish with Cariocas to cone 1.

Photo Credit: lydiabilby/iStock

READ MORE:

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