You need to combine aerobic activity with anaerobic activity (i.e. running with weights)
The running program that you should look to undertake must involve short burts sprinting as well as more longer distance sprinting. So here is an idea of what you should do.
Basic Sprinting
set out some markers 10 and 20 metres apart.
Start with the 10m cones.
From a standing start sprint to the 10m cone then jog back. Complete this 5 times.
Change the start pattern, lie down then go, start with your back to the cones, receive a pass and then go, etc.
When you have done 10 variations on the 10m cones move the 20m cones. If you can get someone to time you on these then you can set targets to beat.
Rolling starts
set 3 markers a start marker (A) a middle marker (B) 10m from the start marker and then the last marker (C)20m from the middle marker.
Start on marker A jog to marker B and then sprint to marker C. then jog back to the start marker and re-run the course, do this without resting 5 times.
Time each run, or each set of 5. Then restart the sets. Try to do this with a rugby ball or get someone to pass you a ball on the 10m marker to more represent a game situation.
Interval sprinting
set out 5 markers at 30m intervals, jog the first 30m then sprint the next the job the next etc, when you have finished WALK back to the start and do it again.
Hills
find a hill, sprint up it for 15m, then walk back and repeat 5 times. Then reverse direction and sprint downhill for 15m. This will improve co-ordination
Hopping and striding
Try these exercises over space of around 30m
Striding
- Jog into the start of the exercise
- Push off with your left foot and bring the leg forward, with the knee bent and the thigh parallel to the ground
- At the same time, reach forward with your right arm. As the left leg comes through, the right leg extends back and remains extended for the duration of the push-off
- Hold this extended stride for a brief time, then land on your left foot
- The right leg then drives through to a forward bent position, the left arm reaches forward, and the left leg extends backward
- Make each stride long, and try to cover as much distance as possible
- You should land on the sole of the foot (flat footed), allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again
- Keep the foot touch down time to the shortest time possible
Hopping over hurdles or anything that requires you to hop with both feet over aheight of 1,2 or 3 feet. Use both arms at the same time to give you the lift you require. Get your knees up to your chest, land on the balls of your feet and spring. Only jump over 6-8 of these hurdles.
Single leg hopping over 30m
- Stand on one leg
- Push off with the leg you are standing on and jump forward, landing on the same leg
- Use a forceful swing of the opposite leg to increase the length of the jump but aim primarily for height off each jump
- You should land on the ball of the foot, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again
- Keep the foot touch down time to the shortest time possible
- Try to keep your body vertical and straight
- Perform this drill on both legs
Dont forget, Any exercise that combines change of pace and change of direction
is good for improving leg speed.
Gym work - if you go down the gym then use the stair master and run interval
sprints, i.e. 30 second bursts on a high number to get the legs moving, then
rest for 30 seconds and repeat.
If you use the leg weights then reduce the weights comlete 8-15 reps very
quickly. This will get the fast twitch muscle fibres working. You want to
focus on explosive power, anything that is explosive rather than of a long
duration will be good for fast twitch.
Try to do these exercises with a friend, that way you can compete against each
other and encourage each other. Traning with someone is far easier that
training on your own
