Doing one-legged power step up exercises will improve your speed because you use the same pathways that it takes to run.
1. Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered the bodyweight version.
2. Alternate your feet on and off the bench or platform (you will be sprinting in place).
3. Explosively drive your knees up and pump your arms as fast as possible. Each set should be 20-30 seconds.
4. Do this exercise with correct running mechanics.
Challenge yourself to get better each day!
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Mark Dilworth, BA, PES
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