Go Pro Workouts

3 Exercises for Speed from Go Pro Workouts

runner sprinting on path

The tortoise and the hare is a cute fable, but we’re not willing to depend on our competitors taking a break halfway through the race to let us win. Get quick with these exercises to increase your turnover and overall speed from Go Pro Workouts.

Ladder – 2 Feet In

Start with your feet shoulder-width apart. Enter the ladder in a running motion, placing your right foot in the first square. Follow with your left foot in the same square and then move forward touching each square throughout the ladder with both feet. Your arms should also mimic the running motion, with your left arm extending forward and upward when your right leg moves forward and right arm extending forward and upward when your left leg moves forward. Keep a steady pace throughout the exercise and repeat. Perform 10-12 reps.

Jump Rope – 1 Foot Lateral Hops

Perform a jump rope movement using only one foot. Put a focus on moving your foot laterally from side to side in an alternating fashion. Some tips to perform this exercise correctly include: jumping on the balls of your feet, not jumping to high, keeping your hands and arms as stationary as possible and keeping your hands placed slightly above the waist level. Continue for time. Repeat and switch feet. Perform 2-3 sets of 30 seconds on each leg.

Mini Hurdles – 2 Foot Bunny Hop Forward

Line up five hurdles in a straight line about two feet apart from each other. Start by standing with your feet shoulder-width apart facing forward. Jump over the first hurdle and stick your landing in between the first and second hurdle. Land on both feet at the same time. Make sure to swing your arms forward and upward as your bend your knees to gain momentum. Stick each landing for one second, continue and repeat. Perform 10-12 reps.

That’s just to start.

Go Pro Workouts provides aspiring high school and college athletes with the same workouts that top professional athletes create and use. Check out the full Youth Training Program and see why Go Pro Workouts is the #1 Provider of Online Sport-Specific Training for Athletes.

About the author
Andy McKernan

Andy McKernan is the content strategist at NCSA Athletic Recruiting. A content marketer with a background in creative writing, Andy brings several years of experience to NCSA.