1) STAIRS
 

Running stairs may seem simple, even insignificant,; however, it's actually an excellent exercise for improving overall power and quickness.

Do's

*Do hit every step on the first set and for the second set hit every other (repeat for a total of 6-10 sets during the beginning phase of your training)

*Do concentrate on being "light" on your feet (you should barely hear your feet hitting the ground)

*Do run in short bursts (no longer than 50 yards)

*Do rest for a minimum of 1 minute in between sets (any shorter of a rest period and the exercise become an aerobic activity which is counterproductive to speed training)

*Do pump your arms vigorously

*Do drive your knees high and to the sky when skipping steps

Don't's

*Don't run further than 60 yards (rational as stated above)

*Don't skip 3-4 steps at a time (you risk serious injury by skipping too many steps)

*Don't sprint down the steps (once again, you risk injury by sprinting down steps)

*Don't watch your feet (watch the steps in front of you)

2) JUMPING ROPE

Jumping rope is one of the most underutilized speed tools today. Gridiron greats such as Barry Sanders and Walter Payton were huge fans of the jump rope, as are we here at Function.

*The jump rope is an excellent way to develop explosive speed off the line. Usually the jump rope is best used in sets under 1 minute in duration. You want to concentrate on barely touching the ground (with the balls of your feet) and then exploding upward. It's best if there is a slight bend in your knees, though not too much. Your calves should be sore and tired after each set and remember, sets shouldn't be longer than 1 minute. You aren't a distance runner - so don't train like one.

3) HILL RUNNING

Like stair training, hill running is quite similar in its effects on the body. By the angle of the hill, training on an incline puts more stress on your muscles. The key problem associated with hill training is most athletes pick too sharp of an incline. Be careful, this could severely injure your lower back.

Do's

*Do pick a hill with a gradual incline

*Do set aside about 40-60 yard of sprinting room

*Do start out at gradually and moderately build-up to top speed

*Do slowly jog back after set is complete

*Do rest at least 1 minute between sets

4) RUNNING ON SAND

One last special exercise that we love (which Herschel Walker made famous): if you live by a sandy area, be it a beach or a dune, try doing 0-60 yard sprints in the sand (barefoot if you like). You won't believe how light you feel when you hit the grass again.

Once again, these are simple exercises yet when done properly can produce enormous speed dividends. Always warm-up and stretch prior to any demanding exercise and don't forget, to get faster it takes time, dedication and a good training program.