If you are an athlete or you love to play competitive sports, there is nothing better than speed training workouts. There are many athletes who spend a good amount of their time on endurance training. However, there are a lot of benefits for them if they also spent time on speed training. If you are looking to get your performance up, give this type of training a go.

It is important to have a solid base first. Are you able to run between 20 to 30 minutes at a constant pace? If you are able to do this than you should be able to go through speed training exercises. Plus, it is good if you have been training for at least 3 months. This would ensure that you have a solid base that is needed for this type of training.

Speed training should not be done on consecutive days. It is best to do at 2 sessions in a week with a recovery period of 2 days. Many people, through ignorance, overdo their speed workouts and get hurt in the process. Before you begin, go through a thorough warm-up routine to get your body ready for the workout. Do some jogging and stretches so that it will prevent injury. Also, as you go through the workouts, be sure to keep good form as this is important.

Speed Training Workouts

20 Meter Drill Set – the following should be done over a flat are 20 meters long. The best place to do this is on an athletics track.

• High Step Walking – This is done by lifting your knees to the level of your hips

• High Step Jogging – The same as high step walking but this time you will jog while you lift your knees up

• Heel kicks – While jogging bring your heels to up to your butt

Speed Drill Set

The speed drill set is a series of sprints that should be done at full effort. Between sets, take a 5 minute break.

• 10 meter sprint – Run 10 meters than walk back to the starting point. Do this 5 times/reps

• 20 meter sprint – The same as the 10 meter sprint but over a distance of 20 meters

• 40 meter sprint - The same as the 10 meter sprint but over a distance of 40 meters

• Flying 30 meter sprints – You will build up your run over 20 meters than go all out for 30 meters. Do 2 to 3 reps of this

These are just a few speed training workouts that you could try out for yourself. Be sure that you have a solid base first so that you can avoid injury.