A great way to improve your speed on the athletic field is to run hills downhill. That's right running downhill instead of uphill. A lot of great athlete's such as Walter Payton and Jerry Rice improve their speed and leg strength by incorporate hill training in their workouts.
Running down Hills has many benefits:
Helps develop power and leg strength
Improves stride frequency and length
Develops co-ordination
Good for muscle memory by allowing your legs to move faster
Encourages the proper running form by using your arm action during the driving phase
Develops control as well as improved speed
Promotes strength endurance
Develops maximum speed and strength
Improves your time in the 60 yard dash
Here's a hill training routine:
1. Find a hill with a slope of approx 15° decline and a length of 60 yards
2. Running down the hill to build up to full speed and then maintain the speed for a further 30 yards
3. Recovery walk back up
4. Start with 2 sets of 4 repetitions ( a total of 8 times) and gradually increase over time
Do this routine twice a week and soon you will find yourself improving your speed.
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