Reps for this exercise should be between 10-15.
Make sure you are performing with proper technique.
This exercise can be paired with other exercises in this series.
After a day of intense speed training, make sure you allow time to recover. Performing strenuous exercises like these everyday will ...

High reps 8-15 per side.
Add this exercise into your speed training program.
This exercise is great for developing the quads and gluteal muscles.

Make sure that you do not land with a locked leg.
10 - 15 reps each side.
Add this into your speed training program along with other exercises in this series.

Combine this exercise with other is this series for a complete workout.
Extensive exercises like these should only make up 5-15 minutes of your workout. If you are doing more than this you risk putting too much stress on your joints.
Allow sufficient time for recovery after a speed training workout.

This exercise engages your gluteals and abdominal muscles.
This is a great exercise to include in a speed training workout.

Land soft.
Do not land with your butt below your knees.
Record from the back of your heel.
Record your progress every 2 weeks.

If you do not have a medicine ball, do not worry. This exercise can be replaced with body weight squats.
This is an exercise that you can build into your speed training program for further hip and core development.

Do not worry if you do not have a medicine ball. You can perform this exercise without a ball but with the same movement.

If you do not have small hurdles, you can use shoes, water bottles, cones, or anything else that will not cause you injury!
This is a fantastic exercise to incorporate into your speed training program.

Find a hill, warm up, then sprint as fast as you can to the top of that hill.
Walk back down and take a minute or two to recover, then repeat.
Depending on the size of the hill, you should look to do between 3-8 of these sprints.
Make sure you allow enough time to recover after a workout involvin...

Find a bounding exercise in the next video.

A good warm up is vital for this exercise.
Bounding is a great way to work the muscles used when you sprint. Therefore it is a great addition to your speed training program.

This is a great exercise that requires very little setup and equipment.
Make sure you get a good warm up before sprinting.
Make sure you allow enough time to recover after this workout.

If you want to become a better athlete, it is important that you set goals for yourself. It's important that you challenge yourself to achieve those goals. You might not be able to do this every day, but you should definitely do something once a week that pushes you - whether this is physically o...