The Fastest Way to Increase Running Speed
Other than improving pitch velocity, the most common request I receive from softball athletes is to help them improve their running speed. Before I can give you the best exercises to increase running speed, I must redefine your perspective of running mechanics and what contributes to performance.
Without getting too technical, we have to review Newton’s Third Law of Motion in order to understand how to improve your speed. Newton’s Third Law states: For every action, there is an equal and opposite reaction. In running terms, this means every time you push into the ground, the ground pushes back on you. Since your mass is MUCH less than the mass of the Earth, the ground wins the pushing battle and you are propelled away from the Earth. RUNNING SPEED IS DETERMINED BY HOW HARD AND FAST YOU CAN PUSH INTO THE GROUND AND HOW WELL YOU ARRANGE YOUR BODY IN ORDER TO BE PUSHED AWAY FROM THE EARTH IN THE RIGHT DIRECTION.
Long story short:
- If you’re weak, you will be slow. In order to get faster, you must get stronger. A starting program is demonstrated in the video below.
- If you don’t contact the ground with your legs and feet in the right position, you will be slow. You must learn how to strike the ground properly. Do not “reach out” in front of you to run faster, that actually slows you down. When you contact the ground with your leg in front of you, the ground pushes back into that leg which applies force in the opposite direction that you want to go. The fastest sprinters “attack back” when they are accelerating in a forward lean position (such as running out of the batter’s box), and contact the ground underneath their hips when they are running upright at full speed. DO NOT REACH OUT IN FRONT.
In the video below, I demonstrate a lower body speed and strength workout that uses minimal equipment and is appropriate for middle school through high school level softball players. The warm up exercises are designed to improve running-specific flexibility. Skipping for height is the best exercise to learn how to strike properly (not reaching out in front). Jumping develops the leg power and jump performance often correlates with running speed. Kettlebell squats-with-a-pause, and single leg squats develop leg strength. Kettlebells can be purchased through our store.
Wam up: Knee Hugs, Quad Stretch, Single Leg Superman, Yoga Push up with Calf Stretch 8-10 each leg
Lower Body Power: Hurdle Jumps 15-30 Total Rest after every 5
Lower Body Strength: Kettlebell squats with a pause, Single Leg Squats from a box 4-6 sets each 5-8 repetitions per set
Joe,
I have 8th grader and she seems to want to work at becoming a pitcher. Very slow though. Do you have dvd’s for exercises to increse effective pitching techniques and foot speed?
Thanks,
Mark
Hi Mark – Thanks for leaving a comment. Continue to follow my posts an take a look back at the older vides on this site… building fundamental capacities, core/leg strength will lead to the fastest improvements in speed. Also, review Carly and Phil’s posts and recommended reading for effective pitching lessons to improve velocity and command. I think you’ll find our content is exactly what you’re looking for! Joe
I’m 12 years old and I am probably the slowest runner in the world. Do you have any simple exercises that can help me increase my running speed within a short period of time.
-Thank You.
Joe,
I have a 15 year old Sophmore in HS. She is 6’1″ and starting to be looked at by colleges. Only problem is her speed. How can I get more speed without losing her power? We are using your lower body workouts to start.
Thanks