Good Speed training program?

My season haven't began yet, and want to be faster this year.

Thanks for your advice, I do weights with leg like leg raise machine, leg curl machine and squats, but I haven't got much hills nerby there I live.

Check out this website:

http://www.sport-fitness-advisor.com/speedtraining.html

It has many great articles and has speed drills and exercises listed at the bottom. I used some of them for my own training and they really help out speed and acceleration

i've heard that swimming improves speed too

Look at his age guys, and tailor your responses to the original poster.



.... This is a 13 year old looking to get up his running speed - not a professional athlete looking to get a bit faster nor a committed bodybuilder looking to put on 3st in a year.



Vladislav777 as it is a rugby-speed drill you're after, this is one that I used for building up rugby stamina and speed and I have seen used by a number of teams to very good effect. All you need is yourself and a rugby pitch. Best done in full rugby kit, gets you in the zone far better.

Start by jogging once around the rugby pitch for a warm up - nothing intense, just getting the blood flowing.

Then go to one end at the dead ball line. Sprint to the closest try line, once you touch it turn as fast as you can and jog back (note -jog!) to the dead ball line, each time turning quickly and breaking into the next phase of the exercise. Do this 6 times.

Having jogged back for the 6th time, on your next turn sprint to the closest 22m line and again jog back. Do this 5 times.
Once those 5 are completed; sprint to the half way line, jog back. Do this 4 times.
Next; sprint to the far 22m line, jog back. Do this 3 times.
Next; sprint to the far try line, jog back. Do this 2 times.
Next, sprint from one dead ball line to the other. Jog back. You only need do this once, and by this time you should be absolutely dead. Jog once slowly round the pitch to cool off and head home.

If you do this once a week, after 6months or so it will be very easy and you may want to consider either (a) adding more lines, (b) adding more repetitions or (c) pyramiding the routine (work your way up to the full pitch, then work down to far 22, half way, close 22, try line, etc.).

This drill will bring your fitness through the roof and will increase sprint ability (and endurance for sprinting a pitch length!) tremendously if you do not kid yourself and keep up the intensity during your "sprint" periods.

Total distance covered equates to roughly:
~260m jog warm up round pitch
~5m sprint, 5m jog x6
~27m sprint, 27m jog x5
~55m sprint, 55m jog x4
~83m sprint, 83m jog x3
~105m sprint, 105m jog x2
~110m sprint, 110m jog x1
~260m jog warm down.
Total mileage = Just under 2.5km (2428m) but will feel like much more and benefit you much more than jogging this distance!

Rugby pitch for anyone struggling to picture it.

Thanks, that''s some good advice.

aside from what everyone else said, i think its ok. to be honest its a bit much if youre doing these at 100%. hell, bolt said his favorite *pure* speed training is 6x110, but thats only cause he's a 200m specialist. for peed training i really like 5x60m or 5x50m. twice a week. it doesn't take many sprints to make your CNS fried. one I really liked that I did in the summer was this: 2x10m, 2x20m, 2x30m, 2x40m, 2x50m, 2x60m. all with full recovery.

so lower the volume on your speed training and focus on quality, not quantity. the same principles apply for pure strength training as well, as they, pretty much, have the same CNS intensity. I'd recommend 5x50-60m and then your agility stuff.

gl