Yo-Yo (Endurance) Test

Beep Test

Bleep Test

Shuttle Run Test

Yo-Yo Cricket Project by

USA Center for Excellence in Cricket (USACEC)

http://www.usacec.org

Version 2.0

April 13, 2020

Contents History 1

Understanding the test 1

What is the Beep Test? 1

Why is the Beep test used? 1

Purpose of Toughest Test 2

Which Fitness Components Are Being Tested? 2

Versions and different types of tests. 2

How to Set Up the Beep Test 2

Why did Cricket adopt the Yo-Yo Test? 2

What is the importance of the yo-yo test in Cricket? 3

How to customize (for your need with age specific) test 5

Running the Beep Test 5

How to maximize test performance? 6

Why do most players fail on their 1st attempt? 6

Does practice for routine tests help? 6

What improvement needed to perform well? 6

How to dominate the test? (What does it take to pass and do well?) 6

Fitness with variable speed and extraordinary stamina & energy levels with proper diet. 6

How to pass the test? 7

How to keep energy levels high? 8

Fuel Your Body with Food and Water Prior to Testing 8

Why Your Diet is Important 8

Understanding the Body's Main Fuel Source (Carbohydrates) 9

Improve Your Level of Fitness 9

Warm Up Correctly 10

Think About what’s motivating you or Player 10

Pace Yourself 10

Training for the Test 10

Training Guidelines 10

Aerobic Fitness 11

Running speed 11

Improve Running – Do / Don’t 11

Running Efficiently 12

Improve Running Efficiently 13

Improve Running Exercises 14

Improve your stride rate 14

Turning ability and acceleration 15

Preparing for the Test 15

Test Specific Training 15

Are you ready? 15

What to Drink before a test (Game or Practice) 16

Hydration before the test (Game or Practice) 16

Sports Drinks and Other Liquids 16

When to Eat before a Test 17

After the Test 18

The Key Points for Coaches 18

How the Yo-Yo Test became a selection standard for cricket 18

Running & Sprinting 19

Efficient Rnuuning – maintain Stamina, Speed with Endurance 19

Endurance, Cardiovascular & Muscular Endurance 19

What is the best way to get faster? 19

Understanding body mechanics for better running 20

Understanding Speed and Sprint Componenets 20

How to become a fast Runner Quickly – Tips for beginners / How to run fast? 21

How to improve speed? 23

What are the best exercices to get faster? 23

How to get better at Sprinting? 23

How can I get faster at Sprinting? 24

Run for the Purpose (Goal) 24

How to Improve running? – 24 ways to run faster 25

Here are 21 tips you can follow to improve your sprinting 29

How to track speed and sprint components 30

Resources / References / Credits 31

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History

The Beep Test is a maximum aerobic endurance fitness test, involving running between markers placed 20 meters apart, at increasing speeds, until exhaustion. The test was developed in the 1970s by the French-Canadian Luc Léger and his colleagues. The test is now one of the most commonly conducted aerobic fitness tests around the world.

Understanding the test

The Yo-Yo test is also known as the beep / bleep test, or more correctly known as the Multistage Shuttle Run Test. It is heavily used in all levels of Soccer (football), way before the cricket world started using it. Such tests are conducted during the pre-season or before selection tryouts for the final team as a way to test (measure) each player’s level of fitness.

It consists of sprinting back and forth between the two lines of cones (normally 20 meters apart) making sure to cross the line before the sound of a beep.

This gives a good indication on each player’s speed, stamina, and will also prove which players are willing to push themselves to the limits of their fitness.

It’s rarely fun, but with a little preparation, you can give the test your best shot and walk away knowing that you’ve done your absolute best.

What is the Beep Test?

The “Beep Test” involves two parallel lines of cones (about 2 yards space between the two cones on same side) set up 20 meters apart.

Players are required to run from one line (cone) to the other line (cone on the other side – 20 meters

apart) before the sound of the beep is heard. Start at the 1st beep but reach the destination before the

next beep (2nd beep). You have little time here (depends on your speed on the 1st lap.) to turn around

and get ready to go back where you started on the 2nd beep. And reach the point where you started

before the 3rd beep. Now the player is in the area where it started and here the test may have recovery

time of 10 seconds or less. In short when you run B - C called Lap and when come back to C from B is

called Shuttle (Round Trip)

As the beep test progresses to higher levels, the time between the beeps becomes shorter and shorter until players are sprinting faster to arrive at each line before the beep sounds out.

Why is the Beep test used?

It’s primarily used to test aerobic capacity of the player and determine the level of fitness.

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This test has been around for decades as is a tried and tested method used by top soccer clubs & now it’s not just limited to soccer, as Various other sports, organizations, schools, and militaries from around the world use it to determine fitness level of players.

Basically, the higher level you achieve on the beep test, the fitter you are. But this isn’t always true because it tests more than just fitness and endurance. It also tests determination and mental strength (toughness). You can find out which players are willing to push themselves to the limit, which players will quit as soon as they’re tired, and who will keep going while others give up.

Purpose of Toughest Test

Depending on the team or program needs, timing adjustments (variations) are made to increase toughness of the test. Soccer (football) has the toughest test due to nonstop running with less or no recovery time between the runs.

Which Fitness Components Are Being Tested?

The fitness components and physical abilities involved in performing the beep test is complex. It is a test that gradually builds up from a slow jog to fast sprints. The exercise relies on both the aerobic and anaerobic systems (lactate tolerance), as well the factors of running speed, acceleration and agility playing a part in the final test result.

Versions and different types of tests.

The beep test used today is essentially the same as the 20m test that was first introduced in 1982 (Léger & Lambert, 1982). There are several common variations of the beep fitness test that you should know about. Depending on the source of the test, the test timings may vary a little or the number of shuttles may be different. These differences are relatively minor and may only have a small effect on the expected results.

There are versions & modifications out there with different types of tests based on age specific group of players and mostly game related (specific needs of game). But most likely it’s about how quick a player must run and how much time he gets to recover. And key variation is about how much incremental progression is added to test. Typically, how fast a player must run to keep continue till exhausted, a point where a player gives up running or does not meet timing requirements to reach the destination. Due to these facts there is no Universal standard test.

How to Set Up the Beep Test

With modern technology, it’s now easier than ever to set up the beep test.

First, you need to set up two lines of cones 20 meters apart. (You can set up an extra cone 5 meters apart from the starting point to set as a recovery area or zone). These are the lines players will run to as the beeps are sounding out during the test. Line where they start runs is also used as a recovery or rest zone where they take little breaks between the runs if the test offers such breaks.

Now all you need is the audio, you can set this up old-school using a CD and a CD player, you can download an app on your phone to play it, and it’s also listed on Spotify as a song. Or, you could even use this YouTube video: Or you can just make your own as details to follow.

Why did Cricket adopt the Yo-Yo Test?

Fitness matters most in any sports. As the game changes it demands a higher level of fitness to stay in the competitive game. With the three different formats in cricket, all require various types of fitness and mental strengths over a specific time. Therefore, the Yo-Yo Test in Cricket becomes the toughest fitness test.

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The yo-yo endurance test is the most important fortitude test for the players to identify their speed, strength, stamina and recovery levels. With the matches going for shorter versions, the players need to be competent enough to survive the stamina needs within the shortest recovery period or break. This can only be determined by a standard test, being followed worldwide

What is the importance of the yo-yo test in Cricket?

There are many reasons why cricket adopted the Yo-Yo test. To list a few, the bowler bowls and recovers for 10 to 30 seconds and ready to bowl again, the batter runs for few runs and recovers for 10 to 30 seconds and gets ready to do the same for next ball, or a fielder who receives the ball few times in same over, which demands same situation of running hard and recover in less time before running again.

Inside or outside of a 30 yard circle 20 meters is all the time important as any player who can cover 20 meters in less than three seconds is tremendously useful. It enables the fielder to get a hold of tough catches, which fall on the boundary. Quick running players can perform better than slower players in fielding and also helps running quick singles during the batting.

The yo-yo test in cricket, also known as the yo-yo endurance test takes place in a patterned form,

Following the below-mentioned sets:

Three cones, call it A, B and C are placed ahead of each other. A is placed 5m away from B, while C

remains 20m away from B.

The player shuttles between B and C at his highest pace, coming back to B, along with a pre-recorded

beep, played in the background.

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Reaching to B, he walks to A and returns back to B, within the predetermined time for the next round of

the shuttle.

The calculated distance between B and A in comparison to the time taken by the player is calculated as

His her recovery time, prior to his next run.

With the ascending test, the beep’s time after every shuttle decreases, forcing the player to increase his

speed in this yo-yo endurance test.

With approximately 14.4 seconds in hand for covering the 40 meter run between B and C, the next shuttle

time decrease down to 10 seconds. This makes the yo-yo test in cricket even tougher.

In International cricket depends on competitiveness a player starts with level 5 speeds.

Further moving to 9, which contain one shuttle, each.

The next level 11 contains two shuttles

Level 12 has three, and while 13 has four.

And, 23 is the highest level of the yo-yo endurance test; however, none have yet even approached close

to it.

Another way to Understand:

So, cutting things short, Yo-Yo test has three points, say, A, B and C. With point B in the middle, A and B

are kept at a 5m distance and points B and C at 20m distance.

Now, the players initially start at point B sprinting towards C and back to B to have a recovery walk to A.

Walking back to B, they will again start sprinting to C.

So mathematically, a 40 meters run including a turn continued with a 10 meters recovery walk. And the

process continues in the loop.

Importantly, every distance has to be covered within the time limit (indicated by beep sound). And the

time decreases for every next run. For instance, if a player runs his first 40m in 13 seconds, then he will

have to complete his 21st run in 8 seconds probably.

This process consists of different speeds and different no of shuttles:-

Level 5 One shuttle

Level 9 One Shuttle

Level 11 Two Shuttles

Level 12 Three Shuttles

Level 13 Four Shuttles

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Level 14 to Level 23 Eight Shuttles

As the level increases, the frequency of the beeps increases i.e. the time between two consecutive beeps

decreases.

A player gets 10 seconds to recover between shuttles. If a player is not able to complete a shuttle before

a particular beep, he gets a warning to keep the pace up. If the player gets three warnings, the test is

ended.

How to customize (for your need with age specific) test Musical chair type with music or just beeps, either one is possible. Find each lap's speed and time

needed to finish each lap & make sure to add a time interval for the recovery between the runs. The

speed must be based on age group with the average speed of KM/hr. Starting laps can be lower speed

with more time or laps, towards the end the laps must be with higher speed with less time.

So, in the above example Starting Beep (to start from A) is at 00.00.00.000 Time.

The 2nd beep needs to be at 00.00.15.000 Time. That’s to reach at B which includes 3 seconds of

turnaround time added to speed Lap time of 12 seconds. 3rd beep needs to be at 00.00.27.000 to return

to Point A where you started. That completes 1 cycle (round trip) / shuttle and before you repeat the same

for 2nd time you may want to add recovery time, like 10 seconds. Means your 4th beep needs to be at

00.00.37.000 and keep adding more cycles / shuttles. This example is to fix speed for shuttle one and two

but it also allows us to increase speed - after every shuttle completed. Normally it's about half km per

hour speed increments.

There are mainly 3 types of test out there

1. Same speed (normal / simple /basic test) for all shuttles 1 to any number. Means the player is running

at the same speed at all the time during the entire test. (Soccer / football use most)

2. Incremental speed for every shuttle means every shuttle will have standard increment like .5 km per

hour till end. Means players have to keep continuing faster and faster for each shuttle.

3. Variable speed or Group Test. it may have multiple variations including grouping. For example you run

the first 1 or more shuttles at the same speed and the next group (number of shuttles) may have

increased speed & so on till the end of the test. (Cricket uses most)

Test with Music has dis-advantage as players know the song /music and they will make adjustments

(hack) just like players allowed to run with a watch visible or allowed to wear the watch. Just like cheating

in school exams with written notes.

Running the Beep Test Indoor or outdoor tests mainly depend on available facility and game related matters. Mostly soccer and

cricket are outdoor open field sports and makes more sense to test players in an outdoor open field

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environment. Surface, weather and player’s shoes type are the main factors impacting performance of the

test.

Here is how to execute it:

Once the setup is done, when the first beep rings player takes off to reach the other side (cone or line).

They must get at least one foot over the line before the next beep sounds. Turn around and get ready to

go back to the starting point when beeps must reach before the next beep – where the player gets some

recovery time. (If the test is set up, designed or provided).

In the beginning, the beeps will be slow (larger intervals) and players will have plenty of time to get

across.

The players then wait until the next beep sounds before they’re allowed to start running back to the first

line where they must beat the next beep.

This continues as the intervals between beeps gradually decreases until players are sprinting back and

forth attempting to keep up.

Option - If a player narrowly misses one beep, they must get to the next beep on time.

Result - When a player misses two consecutive beeps, they’re out.

How to maximize test performance?

There are many things you can do to improve your test score, here are few tips you can implement to give your test score a vital boost.

Why do most players fail on their 1st attempt?

Failing to Plan, is Planning to fail, most of the time players take this test lightly and without proper

understanding & preparation they enter the challenge and that's the main reason for failures on their first

attempt.

Does practice for routine tests help?

Yes, proper test routines can help worry free tests without any fear & stress.

What improvement needed to perform well?

Maintain the Speed and stamina with mental strength while looking for improvements

How to dominate the test? (What does it take to pass and do well?)

Fitness with variable speed and extraordinary stamina & energy levels with proper diet.

1. Fuel Your Body with Food and Water Prior to Testing

If you want to do your very best on the beep test, it’s important to put the right food into your body before taking the test. Hydration is also critically important.

2. Improve Your Level of Fitness

This one is fairly obvious, isn’t it?

The higher your level of fitness, the better you’re going to do on the test.

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Which is why it’s super important to stay in shape throughout the off-season since most beep tests

will be used at the start of a new season.

You can stay in shape by completing this test regularly, or by going running consistently.

3. Warm Up Correctly

In order to prevent injury and to prepare your body for the beep test, make sure you’re taking the

appropriate time to warm up your body.

Get to training early and perform a dynamic warm up along with a few stretches to loosen up your

muscles and get the blood flowing. Neuro dynamic stretching is the best way to get going.

4. Think About What’s Motivating Player

Every player should take a moment to figure out why they want to do well.

Are they trying to lock in a spot on the team roster?

Do they want to get more opportunities with bat or ball in the game?

Just to impress your coach and teammates?

Knowing what motivates the player and thinking about it throughout the test can give them some

added motivation to push through fatigue. (Mental Toughness)

5. Pace Yourself

In the beginning, there will be long intervals between beeps.

This is an opportunity to conserve energy for later rounds by jogging between the two lines instead

of sprinting at top speed (which many do).

Attempt to arrive at each line just before the sound of the beep, even if that means a slow jog

towards the start of the test.

How to pass the test?

Plan & Prepare it well, and then Practice the test at least a few times before you go to the final test. Such regular tests also help players to improve their overall fitness.

It’s rarely fun, but with a little preparation, players can give the test your best shot and walk away knowing that you’ve done your absolute best.

1. BE PREPARED: Make sure your body is in the best condition for a maximal exercise test. Rest the day before and get a good night's sleep and eat a light meal about 1-2 hours before the test and make sure you are well hydrated. (see more about Preparing for the test).

2. WARMUP: without a warm-up well, you probably will not perform at your best also you could risk injury which could set back your fitness training.

3. PRACTICE: It's a good idea to practice the test at least once before taking the actual test. You will be more relaxed and more accustomed to pushing your limits, and everyone will know what to expect on test day.

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4. BE POSITIVE: A more positive state of mind can help you push through the pain barrier and reach a higher level.

5. BE EFFICIENT: Using an efficient running and turning technique, which can help conserve energy for the later stages of the test. Set your own consistent pace and ignore the runners around you. Run with your shoulders relaxed and breathe deeply and smoothly.

6. MINIMIZE THE DISTANCE COVERED: Don't run further than you need to. As you come to the turn, time it so that one foot just touches the line (you don't have to go fully over the line) and turn sharply and not follow a wide arc.

7. FOCUS: Focus on something else, such as your breathing, to take your mind away from the fatigue and pain you might be experiencing.

8. SET GOALS: Set achievable goals throughout the test. Achieving even an easy goal instigates a positive state of mind that will in turn encourage you to keep going.

9. IMAGINE SUCCESS: At every turn imagine yourself getting to the next line before the signal. This mental imagery technique enhances confidence and determination.

10. GET FITTER: Finally, the only sure way to make significant improvements in the test is to train well to improve your fitness.

How to keep energy levels high?

If you want to do your very best on the beep test, it’s important to eat the right food, in the right amount before taking the test. Hydration is also critically important.

Fuel Your Body with Food and Water Prior to Testing

Food is the fuel of the body. Efficient outcome or performance is heavily relying on what / when /how much player it to keep energy level high, proper hydration which in turn helps them to prevent cramping & offers feeling energized. So diet is important and the player must understand the main fuel source (proper food) with appropriate drink to keep up with the hydration & energy level high which also depends on good enough rest before the test.

1. WHAT YOU EAT: The most effective way to provide your body with energy to fuel all this movement and excel is by eating the right carbohydrates. Carbohydrates are the main food source that the body burns to get energy and consequently stocking up on them before matches is crucial. But this doesn’t mean eat carbohydrates only.

Some foods are better for you than others which are why it’s important to understand how different foods fuel you when planning your pre-match / practice / test meals. Also proper hydration which in turn helps keep up with the hydration, prevent cramping & offers feeling energized.

Good amount of rest (Sleep) before the test is also a key factor to keep the energy level high.

2. WHEN YOU EAT: Timing and schedule or frequency for food intake is very important.

3. HOW MUCH YOU EAT: Eating the correct amount and at the right time is very crucial.

Why Your Diet is Important

In order to perform at the highest (peak) level, players must focus on what to eat before a test. Players are expending a lot of energy during the test, so the foods they use to fuel their body become super important to how they perform.

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Putting just a little bit of effort into their diet before the test or training or matches will go a long way to improving them as a player. It takes commitment and desire to do well with the foods they are eating.

Here are a few specific reasons why diet is important, As you can see, diet impacts how their body functions in a number of different ways and it’s remarkable how much more alert and ready they will feel if they master their pre-test meals & eating habits.

1. ENERGY - You need food that will fuel your body throughout the duration of the match or training.

2. HYDRATION - The liquids you take on before the match or at half-time helps to replace the water you lose from sweating.

3. PREVENT CRAMPING - It’s important you’re able to perform well for the entire match. By taking on potassium earlier in the day for instance, we can avoid muscle cramps.

4. FEELING ENERGIZED - Eating too much, eating at the wrong time, or eating the wrong foods can make you feel lethargic.

Understanding the Body's Main Fuel Source (Carbohydrates)

Carbohydrates come in different shapes, and some in the form of sugar give you an immediate energy boost and others like grains releasing energy over a period. In general, there are two types.

1. SIMPLE CARBOHYDRATES: Simple carbohydrates come in the form of cakes, sweets, and soft drinks.

These are generally best consumed in moderation in the hour running up to the match or at half-time.

As the energy is quickly released, eating or drinking these without doing sport leads to the glycogen being turned into fat for later usage.

At half-time, for example, some players may want to eat something with high sugar content as it will give them an energy boost.

Players still have to be careful though as too much will increase your blood sugar levels which will leave you feeling lethargic!

It is a fine balancing act initially but becomes second nature in no time at all.

2. COMPLEX CARBOHYDRATES: Complex carbohydrates such as rice, cereals, pasta, potatoes, and bread are best to eat a number of hours before the match due to the fact that they release energy slower and over a longer time period.

While carbohydrates are the body’s main source of energy, it is important to eat a balanced diet to ensure the body has everything it needs to function and help you perform to the best of your abilities.

There are a number of other areas which we need to focus on first before looking at what times players should be looking to eat before matches if they want to have their energy levels at the optimum level.

So, what are some other parts of our diet that we need to think about?

By understanding how each type works, you can begin to get an idea of when you should eat them.

Improve Your Level of Fitness

The higher your level of fitness, the better you’re going to do on the test.

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Which is why it’s super important to stay in shape throughout the off-season since most beep tests will be used at the start of a new season.

You can stay in shape by completing this test regularly, or by going running consistently.

Warm Up Correctly

In order to prevent injury and to prepare your body for the beep test, make sure you’re taking the appropriate time to warm up your body.

Get to training early and perform a dynamic warm up along with a few stretches to loosen up your muscles and get the blood flowing. Neuro dynamic stretching is the best way to get going.

Think About what’s motivating you or Player

Every player should take a moment to figure out why they want to do well.

Are they trying to lock in a spot on the team roster?

Do they want to get more opportunities with bat or ball in the game?

Just to impress your coach and teammates?

Knowing what motivates the player and thinking about it throughout the test can give them some added motivation to push through fatigue. (Mental Toughness)

Pace Yourself

In the beginning, there will be long intervals between beeps.

This is an opportunity to conserve energy for later rounds by jogging between the two lines instead of sprinting at top speed (which many do).

Attempt to arrive at each line just before the sound of the beep, even if that means a slow jog towards the start of the test.

Training for the Test

This is about training to improve your test score. As the test is a measure of your aerobic fitness, the best way to improve your score is to focus on improving that aspect of your fitness.

There are absolutely no shortcuts, to make significant changes to your fitness requires a commitment, and some dedicated hard work with desire to do well. That doesn't mean you cannot enjoy it. Nothing beats the satisfaction of improving your body, achieving goals and performing better in your sport.

Training is just one of many things you can do to improve your test score,

Training Guidelines

Below are some suggestions for different training sessions you can include. The specific session you do will depend on your current fitness level and ability, and other factors such as time constraints and availability of equipment.

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As a general guideline, you should have 4-6 training sessions per week directed toward increasing fitness. Make sure you have at least 1-2 days of full rest each week to avoid burnout and aid recovery.

Aerobic Fitness

The test is partly dependent on your aerobic fitness. To significantly improve your test score you need to do specific and general aerobic-type training. The key is to do a variety of distances and intensities to best stimulate the aerobic system, making sure that you are working at a high enough intensity so that adaptation takes place.

Example training session ideas:

long slow running - between 3-10 km or 2-6 miles.

3-5 x 1 mile or km runs at 75%

circuit training - incorporating whole body activities (running, cycle, stepper), body weight exercises and lifting weights.

Running speed

Speed is particularly important when nearing the end of the test. At high levels of the test, participants are required to run not particularly fast for a sprinter, but if it is close to your maximum running pace then you can benefit from training to increase your sprinting speed and to sprint more efficiently.

Improving running speed starts by improving flexibility and following a range of sprint drills (high knees, leg flicks etc.) and focusing on technique. Plyometric training (bounding) and other strength and power training can improve your acceleration.

For improving maximum speed, nothing beats running at maximum speed, such as a series of maximum effort sprints over distances such as 20, 40 and 60 meters, with a good rest/recovery period between sprints. It is also a time to work on accelerating quickly using good sprint technique.

Improve Running – Do / Don’t - (By Alex Figueroa, a running coach and creator of Priority1 Wellness

in Miami Beach)

Don't Run Heels First -Avoid striking the pavement or surface with your heels first - running has a moment of weightlessness in the stride. Running with a heel landing can contribute to back and knee pain.

Do Land on the Midsole of Your Foot -Landing on your forefoot (instead of your heels) allows your muscles to catch the weight of your body in flight, reducing the effects of impact on the joints and bones,

Don't Use a Long Stride -Leaping forward while you run is inefficient and an energy drain. Instead, stand tall and lean forward, and when you feel like you are going to fall, step forward just enough to catch yourself. This should be the length of your stride. It takes less energy to fall than to reach your foot in front of you.

Do Take Short Effective Strides -Less motion through the joint means less wear and tear and improved efficiency during your runs, Using a shorter stride reduces the movement within any joint (for running, this means the joints of the ankles, knees, and hips), and less movement means a longer, healthier life for these joints.

Don't Wear Shoes That Are Too Comfortable -The human body works with one major premise: use it or lose it. If your support is coming from an external source, like your shoes, then the muscles

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designed to support the framework of the foot (i.e. the arches), will eventually fail to do their job, making the foot weaker and your body more prone to injury.

Do Invest In Barefoot Running Shoes -“When it comes to support, less is more," Build up to wearing shoes with minimal support, like NIKE Free or Vibram Five Fingers, to help strengthen and develop the natural muscular support in your foot and ankle. But don’t toss your sneakers just yet – slowly begin by running, one block at a time, with less support to gradually strengthen the muscles in your feet. Developing foot strength can help make everything stronger, including your ankles, knees, hips, and lower back,

Don't Run as Hard As You Can -Many runners think if they can run fast, they are running efficiently, which isn’t the case. In fact, it’s recommended runners slow down to learn how to run farther, faster. “Slow down and wear a heart rate monitor to train smarter, not harder," Set your heart rate monitor to keep your running at a desired pace, and then don’t exceed that set pace. Your body will adapt, and then you’ll be able to run more comfortably at this pace, meaning you will be able to run faster without pushing any harder.

Do Work Up to Running Farther, Faster -Build your run one block, or one minute at a time, Walk between running intervals and recover actively. You can work on speed or form and technique during your “work intervals" and then recover with an easy jog or power walk in between. Interval training can provide you with faster results in the same amount of time.

Don't Get Stuck on the Odometer -Running three, five or even 26 miles doesn't really tell you if there is any progress in your run, Instead, track the amount of time that you're running and monitor your intensity using a heart rate monitor.

Do Run for Time -Try to improve covering the same distance in less time. For example, set your workout to run for 30 minutes and see how much distance you can cover instead of running for four miles harder than you can safely run, The more you train, the easier your runs will become. You can either cover the same distance with greater ease, or maintain the same intensity and run farther in the same amount of time.

Running Efficiently

Optimal running efficiency can’t be achieved in a short time but little time invested with these exercises can make a significant difference in your running performance down the road.

Hips - Good running posture is less about maintaining a stiff, rigid spine and more about pelvis positioning. When you run, your pelvis should be neutral—not tilted forward or backward—so it doesn't interfere with the functionality of attaching muscles.

Arms - If you stretch at all, you most likely focus on your legs; your upper body is probably neglected. But for a powerful running stride, your entire body needs to be working in unison. A fluid, smooth arm motion carries over to an efficient stride.

Running Posture - Hold your head high, centered between your shoulders, and your back straight. Focus your gaze ahead of you instead of straight down. Relax your jaw and neck. Keep your shoulders relaxed and parallel to the ground.

Arms and Hands - Lightly cup your hand as though you were holding an egg. Keep your wrists loose. Bend your elbows at approximately a 90-degree angle with your hands gliding past your waistline. As your arms pump along your sides, your elbows should swing somewhere between your chest and waistline. Pumping your arms at a faster rate will allow for faster leg turnover.

Breathing - Deep abdominal or "stomach" breathing is ideal for running. To practice belly breathing, lie flat on your back with a book on your abdomen. Slowly inhale as you watch the book rise, and then lower the book by slowly exhaling.

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Foot-strike - Foot-strike refers to how, where, and when the foot hits the ground. Your foot should strike the ground from heel to toe. This will help prevent injury from over pronation or supination.

Improve Running Efficiently

Get Strong - It’s not uncommon for runners to acquire muscle imbalances that create more work for the body when we ask it to run or move (inefficiency). In fact, even runners that strength-train regularly can fall victim to muscle weakness if they’re not addressing the imbalances directly.

For example, prolonged sitting can cause the gluteus medius on both sides to weaken or shut off, causing instability and lateral shifting in the hips. This weakness hinders your running form via wasted lateral movement and can also cause overuse injuries like Iliotibial Syndrome and other issues down the chain.

The key is to not only include the typical functional multi-joint exercises for runners (squats, lunges), but to also include the more simple exercises (like the clam) that might not seem like they’re doing much but are helping you activate and strengthen a weak, inactive muscle. Here is a list of exercises that will help balance your body strength and better stabilize to run more efficiently with less wear and tear.

Planks (standard, mountain climbers, side plank raises)

Squats (single and double leg)

Lunges

Clams

Pushups

Row with resistance tube or weight

The Bridge (with both feet on the ground or single leg)

Get your power on - Adding plyometrics into your regular routine will boost strength and speed by improving the elasticity of the muscle via the stretch-shortening cycle. That is, when the muscle is stretched before an explosive contraction, like bending through the knee before a single leg jump, it contracts more powerfully and quickly.

Because these exercises are explosive in nature, it is best to weave them into your program after you have established a solid base of strength-training, once per week, and in rotation with your strength-training program. Perform these exercises after your runs to focus on good form, as performing plyometrics with sloppy form can quickly lead to injury. Here are three plyometric exercises for runners. By the way, plyometrics are a little like child’s play once you get the hang of it.

Power skips: Keeping your arms in running form, skip for a total of 20 on each leg, focusing on landing lightly on the balls of your feet and increasing the height of each skip.

Leg bounding: With an exaggerated running form, bound forward by jumping with each stride, focusing on an exaggerated knee lift for 20 seconds. Walk back to recover and repeat 2-3 times.

Squat jumps: Stand with your feet shoulder-width apart and bend into squat position with your hips back and knees bent. Tap the floor with your hands and jump up, reaching your hands straight over your head. Bend your knees as you land, touch the ground again, and repeat for 20 seconds.

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Improve Running Exercises (by Sascha Wingenfeld, Health trainer & active triathlete)

1. ACCELERATIONS / DECELERATIONS - Break up the monotony of your running by working short sprints into your endurance training on a regular basis. “That keeps your running form dynamic and makes you fast,” You won’t make performance gains if you always run at the same speed. “Your body needs a speed stimulus to be able to actually run faster the next time.”

Here’s how: - During acceleration, you slowly, but steadily increase your running speed from a recovery pace to a sprint over a distance of 80-100 m. A deceleration begins with a sprint and gradually slows down to a jog.

2. FARTLEK - It is extremely important when running to be flexible in terms of speed, step frequency and power. Only in this way can you adjust to the different surfaces without overtaxing your body. - “Play with your pace during your distance runs.”

Here’s how: - From the Swedish word for “speed-play,” a “fartlek” basically involves varying your pace without a specific plan or goal. The intervals and intensity depend on the terrain, and you can mix and mash them as you like during your workout. The activity includes all intensities from slow recovery jogs to high-intensity sprints.

3. CRESCENDO RUN - A crescendo run is a training exercise involving a systematic increase in intensity. “This method is a very effective option for improving your running performance. Plus, a crescendo run is an awesome fat burner!”

Here’s how: - Choose a 1 or 2K route and increase your speed between laps without taking a rest.

EXAMPLE: Lap 1 at 70 % of your maximum heart rate Lap 2 at 80 % of your maximum heart rate Lap 3 at 85 % of your maximum heart rate Lap 4 at 90 % of your maximum heart rate

Improve your stride rate Your stride rate is simply the number of steps you take in a minute. To find it, count the number of strides on one foot for one minute and double it. The goal is to have a stride rate of around 180, or 90 per foot. If it’s much less (170) than that, it likely means you’re creating more vertical energy (oscillation), projecting more upward motion than forward, and you guessed it, wasting energy. It also means you’re employing braking forces with every stride rather than rolling quickly over the ground. The key is to practice patience while increasing your stride rate and decreasing the time you spend on the ground.

To improve your stride rate, you can run to a music mix at 180 bpm, invest in a metronome (musician’s timing device), or add the following drill to the beginning or end of your runs (it makes a great active warm up). Although this drill (and running with a faster cadence) may feel awkward at first, that just means you’re creating new neuromuscular patterns that will soon start to feel more natural. It’s important to note that when running to music or a metronome, it’s best to focus on taking shorter strides and increasing the cadence gradually. If your stride rate is 170, for example, you could set it to 174 and progress slowly from there.

Striders On a flat straight away, start running with short, quick strides. Gradually increase the length of your stride while maintaining quick turnover for 30 seconds. Slow down gradually, walk back to the start, and repeat a total of four to six times.

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Turning ability and acceleration

These are very important in the test, as you need to quickly pick up the pace at the start of the sprint, turn efficiently, and accelerate out of the turn. It is important to include short acceleration runs in your training and incorporate change of direction drills too.

Preparing for the Test

When performing the fitness test, you want to achieve the best score possible. It is a maximal test, meaning you need to push your body to the limit. Therefore, it is essential that you prepare your body both physically and mentally before attempting this test.

Test Specific Training

Although it is best to use the guidelines described above to train the fitness components that make up the test, it would be wise to replicate the actual elements of the actual test in training so the body adapts to those specific demands of the test, and you are able to practice running at the required pace and to work on your running and turning techniques under test conditions.

You should do a practice test about a week before the assessment, particularly if you are doing the test for the first time or if there has been a long break since the last time the test was performed. Most important thing is to pace out during the test as you must know the speed you have to run during the test (Run for the purpose like initially light then moderate and then fast towards the end).

Are you ready?

Do not join in the testing if you are suffering any injury or illness that is likely to worsen as a result of participation, or if you are unwell at all.

1. BE FIT: The test is a test of your ability to perform runs of increasing speed with some or no rest, so it requires your body to be in good physical condition. If you have weeks to prepare for the test, there are changes to your training that you can implement now. If the test is coming up very soon, there is not much you can do now, but based on your results in the test you can modify your training to specifically target the right areas to improve in the test.

2. WHAT TO EXPECT: It is important to understand what you will need to do and the procedures of the test. It is wise to do a practice test at least a few days earlier. Knowing what will be involved means you can pace yourself, know how it will feel and to be ready for it. Be familiar with the test procedure and understand the rules for elimination, you don't want to be knocked out of the test early because you slacked off and did not reach the line or were too slow to start.

3. DRESS RIGHT: Wear appropriate clothing for the conditions, such as loose-fitting shorts and a T-shirt, and non-slip light athletic footwear with laces securely fastened. Remove any restrictive jewelry, watches, bracelets or hanging earrings that may get caught in your clothes or be a distraction. Heavy shoes can be a burden.

4. BE MENTALLY STRONG: It is important to be in a good frame of mind, not scared of the test and what is to come and be motivated to push yourself as hard as you can and for as long as you can.

5. BE WELL RESTED: Avoid heavy strenuous exercise for the 24 hours prior to testing. Do not exercise at all on the day leading up to the test to ensure your body is well rested.

6. BE HYDRATED: Ensure you are fully hydrated, especially in hot conditions. Drink regularly in the days leading up to the test, particularly in the 12 hours prior to the test. Caffeine products (such as coffee, cola or tea) should be avoided on the day of testing, and alcoholic beverages MUST be avoided in the few days prior.

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7. NUTRITIONAL PREPARATION: Ensure you are well nourished on the day of the test. Where possible, consume a high carbohydrate diet in the previous 24 hours (such as pasta, potatoes, cereals, toast, fruit etc.). In the two hours before completing the test do not consume a heavy meal; however, you should eat something in the four hours preceding testing.

8. WARMING UP: Be sure to perform an adequate warm-up. Start with 5-10 minutes of light aerobic activity, such as jogging, followed by some stretches which include both the upper and lower body. Lastly, perform a few practice runs over 20m (with a turn), gradually increasing your running speed.

What to Drink before a Test (Game or Practice)

Just as crucial as carbohydrates, the body needs liquids to keep it hydrated, focused, and functioning well.

This is true during all day-to-day life, but even more so when we are playing sports.

This is because we lose a lot of liquid in the form of sweat.

Drink too much, however, and you will find yourself uncomfortable and find it hard to compete.

As always, it's important to find the right balance.

Throughout the day before a Test you should be drinking a lot of water. If you feel the need to drink, it means that your body has already become dehydrated.

As around 60% of your body is made up of water, it's obvious that you need to be constantly drinking water to keep everything working perfectly.

When we sweat while running a test for instance, we lose some of that water as well as the electrolytes that accompany it.

Electrolytes are crucial to how you perform on the pitch and there are a number of ways that you can replenish and replace them.

Hydrating well is crucial to your performance and goes a long way to ensuring that you can compete for the entire test or event.

Hydration before the Test (games / Practices)

During Preparation of the test, you should be drinking as much as possible to keep your body hydrated.

In the hour before the test, however, you should stop drinking too much as otherwise you will feel heavier and feel less agile.

At half-time or interval or break (does not apply for a test) you will have used up quite a bit of your water sources due to all the energy and effort you have given during the first half.

Consequently, you need to replace that liquid.

Again, however, you don’t want to drink too much and at this crucial point in the match, less is more. You will only need to take small sips, never huge gulps.

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Sports Drinks and Other Liquids

While sports drinks are not necessary before a test as your balanced diet should be providing you with everything your body needs, this can be helpful at half-time or intervals or during the game or practice they do come in use. This is because the salts and sugars contained within the sports drink will help you to quickly replenish the electrolytes that you have lost.

The majority of the time it is best to stick to water which will give you most of what you need to perform to the best of your abilities.

Other liquids actually risk dehydrating you...

Drinks such as coffee, soft drinks, and fruit juice can actually have a negative rather than a positive impact on your body. This is because these types of liquids act as a diuretic which stimulates urine production which will cause you to lose more water.

Not good.

To keep up your stamina and endurance, there are a couple of other things you need to think about to be at your optimum level...

Look for “Sports Drinks and Hydration Guidelines”

When to Eat Before a Test

Just as it's important to know what to eat before a test, it's also important to know when you should be eating and drinking. If you eat too close to the start of the test, you will feel lethargic and won’t benefit from the nutrients contained within the food. If you eat too early before the test, the carbohydrates will already be stored and converted into fat.

Getting it right will make you feel energetic, light on your feet, and ready to go for test-time!

Let's talk about what you should be eating and drinking on the day of a game...

In the Morning

Upon waking up on the morning of a test schedule, you should drink a lot of water as you will have become dehydrated during your night's sleep. Top up your water levels immediately.

What you eat at this time will depend on what time of the day your test is being scheduled, but it's best to stick to complex carbohydrates and protein.

3 - 4 Hours before the Test

There are many different food varieties that you can eat to prepare, but essentially you want to have carbohydrates, protein, and an assortment of vitamins and minerals. Alternatively, some people prefer to prepare elaborate smoothies containing a mixture of all the necessary nutrients that they will need.

With this meal, you should avoid having coffee and stick to drinking water for the best possible results. In regards to the carbohydrates, you want to eat complex carbs as they will release energy slowly and this should coincide with you being out on the field.

Before the Test (about 45 minutes ahead of Test)

Just before you start warming up, it's a good idea to eat a banana which will help prevent you from cramping up towards the end of the test and also provide you with carbohydrates. As

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always, it is good to accompany this with water, but don't drink too much as this can make you feel bloated and heavy.

After the Test

With the test completed and your energy levels depleted, it is time for a post-test meal to replenish the proteins, carbohydrates, minerals and vitamins which you used up. Carbohydrate heavy meals with lots of protein are appropriate at this time, as is drinking a lot of water.

The key points for your coaching needs

Results and outcome is player specific (Physical body, height and many other things but never the age for 16 & up) Log must be kept to keep tracking on progress. Improvement needs to be at gradual / incremental stages. Rest and recovery time is key between the practice tests.

Safety - G.O.A.L. - guidelines

Get acclimated - bodies need time to gradually adapt to increased exposure to high temperatures and humidity (especially young athletes)

On schedule drinking - youth athletes should be encouraged to drink on a schedule before they become thirsty, and should drink before, during and after practice & games (also test)

Always bring sports drink - replacing electrolytes and providing energy is crucial to keeping kids safe and performing at their best (for the games & practices)

Learn the signs - if someone becomes unusually fatigued, dizzy, and nauseous or has a headache during exercise in the heat, have them stop rest and drink fluids

How the yo-yo test became a selection standard for cricket

world

ESPN Cricket did cover this topic with details - read more at

https://www.espncricinfo.com/story/_/id/21651933/nagraj-gollapudi-how-yo-yo-test-became-selection-standard-international-teams

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Running & Sprinting

Anyone can run but running with purpose and knowledge is the key to become a good or great runner or sprinter. Run (Distance) is measured in speed. In fact the distance travelled is calculated by using the formula: Distance = Speed × Time. Or speed = distance over time. Running depends on the number of strides (length of each stride & frequency). To cut the distance, the whole body has to move from one point to another by step(s) – with hoop or jump & Body contains mass (weight) it’s another factor impacting running speed. So in running 20 meters in a test – it all comes down to how many strides you take and how quickly you do it are only factors. But even if you move with your feet you are carrying your entire body (means legs moving with overall body weight) – which causes all hardship in running. So, use of your body becomes very critical that includes all most every part of the body (upper and lower)

Efficient Running – maintain stamina, speed with endurance

Endurance means - ability to withstand hardship or adversity, especially the ability to sustain a prolonged stressful effort or activity. Issue of endurance is far more complex as endurance in sports is often predicated as the need of cardiovascular and simple muscular endurance

Cardiovascular and Muscular Endurance

Cardiovascular endurance, also called cardiorespiratory endurance or aerobic fitness, is the ability of the heart and lungs to deliver oxygen to the body's tissues during sustained physical activity. If you have good cardiovascular endurance, you will be able to do an aerobic activity that elevates the heart rate, such as jogging or swimming, for at least 20 minutes at a time without stopping. According to the American Council on Exercise, cardio exercise also sharpens the mind.

Muscular endurance is the ability of a muscle, or group of muscles, to perform continuously without fatigue. For example, as you build muscular endurance in your arm and chest muscles, you will be able to perform an increasing number of push-ups without tiring.

What is the best way to get faster?

● Get stronger.

● Apply your new strength.

● Take longer steps more quickly. (strides)

● Keep running as much as you can to get fast.

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Understanding body mechanics for better running

Understanding Speed and sprint components

There are five important stages: - Start (Starting Technique) – Acceleration speed (Acceleration Technique), Momentum (also known as Rhythm), de-acceleration (De-acceleration technique) & final stride.to stop (finishing technique). It all depends on

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How To Become A Fast Runner Quickly – Tips For Beginners / How to run

fast?

1. Focus on Flexibility

Flexibility is something that not only your body muscles but also your ligaments, tendons and joints need. With flexibility, all these things just work better and more effectively. If your muscles, tendons or ligaments have any restrictions, your body’s range of movement will be limited. You will be less active as you age. Therefore, you need to use it or else you will lose it. In case you ignore your muscles as well as joints and do not put them to work, they will become more stiff. Until that moment, if you keep refusing to focus on working on them, atrophy is inevitable. You have to start working on flexibility since it does not just happen. For many people, in order to keep a good and wide range of motions and to reduce the risks of injury that were caused by muscle tension, stretching for even a few minutes per day is good enough.

2. Achieve A Good Posture

Your posture holds the control over your running method. The quality of the running technique has a close connection with your posture’s quality. However, do you know what a good posture is? According to many Yoga teachers and other popular body movement rules, a good posture means that you have an acceptable straight spine. This means that your spine is not too straight as well as not too bent. Your body muscles will have to work so much harder to hold your body upright if you slump. Not only the circulation of blood to your muscles and organs will be restricted but also the oxygen supply to your brain if you have a poor posture.

3. Have Correct Leg Motion

Hamstring as well as knee injuries are usually the consequences of over striding. This happens when you land with your feet in front of you instead of under you. Stiffness as well as poor circulation in your legs is created when you do not bend your knees while running. When you have already warmed up and are running at medium pace, it is necessary to bend your knees at a 90 degree angle for the best and most effective running session.

4. Concentrate on Cadence

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Cadence means the number of strides taken each minute. Low cadence is what most people usually have. While running, you would need to spend an amount of time on your legs as little as possible. If you spend too much time on each stride, you will have to spend more time with your foot on the floor, and your legs will have to use more energy in order to support your total body weight. Although it takes only a short second for each stride, it will add up very quickly when you take about 1100 steps a mile. Try to keep a pace of about 85 to 90 strides each minute on each leg. You will be surprised if you use a metronome. It is a perfect way to regulate your cadence. Your running will be significantly transformed by using this.

5. Listen to Your Own Body

Body sensing is the key when it comes to avoiding injuries. You will need to learn how to understand and

analyze the causes when you are in pain, feeling tight or sore and figure out ways to solve the issue.

6. Have Good Mental Focus

Mental focus is crucial if you are looking for ways to make changes. Use your mind to retrain your body if you want to train your body to run faster, further and injury free. After having determined the exact adjustments in order to create your own running form, your body will be told exactly what else needs to be done by your mind. This will happen until it becomes a part of your muscle memory, an unconditional response. This will save you some pain as well as time and money for the physical therapists. Moreover, to become deeply attuned to your body’s sensation, it can also be meditative.

7. Have Correct Upper Body As Well As Lower Body Coordination

It is recommended that you share equal amounts of work to your upper body as well as lower body. However, this 50/50 ratio is somehow uneven for most runners. Your upper body as well as lower body should be working in unison rather than against each other. One reason for this is because it helps spread the job over your total body and take the pressure off of any muscle groups. This rule is like the common principle in which work is best done if the responsibility is spread out over many workers.

8. Create Healthy Breathing Habits

You should watch how a baby breathes sometimes. It is nearly impossible to see his chest rise and fall with every breath. Instead of it, you will see his abdominal area expand and contract as if someone is breathing in and out of a balloon. This is called “tummy breathing”. This is exactly the way we ought to breathe. You are only using the upper part of your lungs and forget to get the most out of your total lung capacity when your breath is shallow. Your muscles need oxygen in order to be able to transform stored

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fuels to usable energy. Therefore, if your oxygen intake is reduced, your glycogen burning ability will be affected, which is not good.

9. Properly Bend Your Knees As Well As Elbows

Your muscles will have to work harder while running if you do not bend your arms as well as your legs properly. A straight arm or a straight leg will not be able to swing as easily as one whose knee as well as elbow is bent. When you are approaching your “cruising” speed, it is necessary that your forearms as well as shins are parallel to the floor in mid swing.

10. Try to Relax

It is necessary and crucial to have a good sense of humor, be able to observe and understand what is happening inside you as well as around you, and also to respond smartly to these observations. You will be able to decrease the risks of intensifying a tight muscle when you relax. It will be extremely difficult for you to run faster with tense muscles since they reduce the array of motion in your arms as well as your legs. It will take less time to recover from a previous race if you are relaxed, while a runner, who does not tend to burn much more fuel for the same amount of distance.

11. Take in Nutrition

This is too obvious to even be mentioned. However, there are still many people wondering why they planned to run for 10 miles, but ended up being crushed after about 7 miles. You need to understand that the reason why you crashed is because your muscles had already run out of fuel. The highest amount of time for running that your body can store is about an hour and a half. When the energy starts to run low, in order to save the rest and continue to be able to function properly, your brain will have to shut your body down. Therefore, it is necessary to prepare a handheld bottle and bring along a sports drink to get ready for a long run. Although solid food or gel will also work, it is best that you provide your body with water.

12. Start to Run Trails

Try to run in the woods with roots, rocks, mud and streams. This is good because every step you take is different. Your supporting muscles will be trained and strengthened since you have to move laterally. Unlike when you run on normal roads, you cannot open up for long and careless stride, so you will have to keep your feet right under your body and take small, quick steps instead.

This is the end of the article of how to become a fast runner quickly for beginners. Hopefully after reading these tips on how to become a fast runner, you will figure out ways to become the best runner that you can ever be in the shortest time. If you find these tips on how to become a fast runner quickly for beginners useful, please let us know what you think by leaving a comment down below or if you have any questions related to this article, please do not hesitate to reach us any time. Besides, there are also many other fitness & exercise related articles from the site vkool, please pay a visit if you can. We are sure that you will learn something useful from them and apply it to your everyday physical activities.

How to improve speed?

According to strength coach Charles Poliquin , sprint speed is directly related to muscle mass. When a

muscle is bigger and stronger, it can apply more force, so being able to apply more force into the ground

means you'll move faster. If leg presses build your lower-body strength and mass, you'll get faster.

What are the best exercises to get faster?

1. Line Hops for Foot Quickness.

2. Hill Sprints for Acceleration.

3. Wave Drills for Change of Direction Speed.

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How to get better at sprinting?

● Sprinting should be done, or at least initiated, out of the saddle...

● Practice with your hands in the drops. In this position, you'll get the most leverage from pulling up on

the handlebars and you'll maintain better control of the bike during the sprint.

● Lower your body by leaning slightly forward over the front of the bike to improve aerodynamics and

obtain more power from your hips -- the primary source of power for the sprint.

● Lift and extend from your hips quickly and powerfully to generate the most power during your efforts.

How can I get faster at sprinting?

● Truthfully, the only way to get faster at sprinting is to practice speed drills regularly, one to two times per

week, with at least 24 hours rest in between intervals. Aim for another one to three days a week of other

cardiovascular training, and make sure to give yourself at least two days off with no vigorous physical

activity.

Down or Up hill

Stairs or ladders

Back running

Dynamic Drills

● A-Skip ● B-Skip ● Straight Legs ● Fast Legs ● Power Skip ● Bounding ● High Knees ● Backward Running

Starts (performed at 60 percent speed)

● Pushup start ● Mountain climber start ● Rolling Start

Run for the purpose (goal)

1. Warm Up

The harder you run, the more vital it is to warm up your muscles. Walk and run for a minimum of five to 10 minutes, and include dynamic exercises or drills such as high knees, butt kicks, and skipping to further prepare your body to run fast. Try this 5-minute warmup routine to open up and stretch your hips, quads, hamstrings, and back.

2. Focus on Posture and Core

Keep your torso upright, shoulders relaxed and away from your ears, and engage your core (don’t collapse). Unleash your proud pose, chest lifted. You should also try to incorporate core-strengthening moves—think: side plank with reach, legs down with scissors, and mountain climbers—into your workouts to help give you the power to push forward.

3. Think Circular

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Train yourself to think like a cyclist and move your feet in a circular motion, raising your thighs up until they are parallel to the ground, and driving your knees up and down. Think about the motion your feet make as being round like a circle, rather than an oval or a reaching-out, “pawing” motion.

4. Land Efficiently

Land on your forefoot, and focus on pushing off from your toes to propel yourself forward and keeping your feet flexed upward toward your shins. Running softer and landing quieter may help reduce injury, too, research shows.

5. Drive Your Arms

Hold your arms in a bent position at 90 degrees, and drive your elbows straight backward to create momentum. The position helps ensure that your movement and force travel in the same direction.

It’s a more exaggerated arm swing than a jog. Move your arms through a wider range of motion with your hands coming up as high as your chin and backward toward your butt. But try to avoid letting your arms cross the centerline of your body. Everyone’s natural mechanics are different, but doing so will cause rotation in your torso, which leads to inefficient running.

6. Shorten Your Stride

Long strides are energy wasters—you end up producing more vertical energy and projecting more upward motion than forward motion. Focus on cadence speed rather than distance as you sprint. You’ll run faster and more efficiently by taking short, super quick strides.

7. Kick Your Butt

As you push off from your forefoot and toes, bring your heels up all the way up toward your butt before pulling your knee forward, swinging your leg out, and landing again. Doing so will help engage more muscles in your legs and glutes for a more powerful stride.

8. Breathe

Relaxing into the running pattern and syncing your breath to the rhythm of your feet will reduce wasted energy from muscle tension. Follow these tips to improve your breathing while you run to help prevent injury.

9. Perform Rolling Starts

Try this drill to feel the difference between walking, jogging, running, and sprinting. Start by walking, and increase your speed every 10 seconds until you reach a sprinting speed.

As with any high-intensity workout, a little goes a long way. Work into high-intensity sprint training gradually to allow your body to adapt to the demands of the workout, and stick with it to see improvements in your running fitness and overall health.

How to improve running? - 24 Ways to Run Faster Usain Bolt makes sprinting look easy. It’s almost as if he doesn’t have to try. But we’ll let you in on a little secret: Sure, the eight-time Olympic champion is more of a natural runner than we are, but he still has to work at it in order to keep himself in top form.

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There are tons of steps you can take to run faster, smoke the competition, and maybe even set a new PR.

1. Nail good form The key to running at any speed is to practice proper running technique. This means keeping your upper body tall yet relaxed, striking the ground with your mid-foot landing under your hip, and swinging your arms forward and back (not side to side) at low 90-degree angles.

2. Try interval training Short on gym time? Try interval training. This means exercising with periods of high and low intensity to build speed and endurance — and burn major calories in less time too!

3. Don’t forget to sprint There’s a reason you see all those “real runners” doing short sprints before the big road race. Strides are a series of comfortable sprints (usually 8 to 12, between 50 and 200 meters each) to improve acceleration technique.

4. Make the treadmill your friend The treadmill’s belt assists with leg turnover — also known as stride frequency — so it’s actually easier to run faster. Plus, you have the power to push the pace right at your fingertips. Just make sure you get on the machine before turning up the dial.

Share on Pinter est

5. Stretch daily The jury is still out on static stretches. According to a 2014 literature review of 11 studies, it’s unclear if they really prevent running injuries. Trusted sources and leaders of the pack know stretching daily — especially targeting

those hip flexors — increases flexibility for better strides.

6. Switch up your pace Fartleks is a funny Swedish word meaning “speed play.” Yes, our inner 10-year-olds find this hilarious. By alternating jogs and sprints, you can gradually build up speed and endurance.

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7. Jump rope Take a lesson from boxers and add jump rope workouts to your routine. Boxers know that fast feet means fast hands. But for runners, fast feet just equal fast feet.

8. Trade up for lighter shoes We’re not saying you need to embrace barefoot running, but sneakers are getting lighter and lighter to mimic your foot’s natural movement and improve your stride. Try a minimalist pair to see if less weight means more energy for faster feet.

9. Work out your core Stronger core muscles, especially lower abs, allow runners to tap into more force out on the road. The best part? Just 15 minutes of core work a few days per week is enough to help you speed up, according to a 2009 landmark study on the relationship between core strength training (CST) and athletic

performance. Trusted Source And that’s not all. A 2019 study on male college athletes found that an eight-week ab training program may improve core endurance, which safeguards the spine during exercise. It may also enhance the

running economy — the energy required to maintain a consistent running speed. Trusted Source

10. Change how you breathe Learning how to breathe while running at faster speeds takes practice. Use both your nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly

breathing — fill the diaphragm, not the chest, with air on each inhale. 11. Head for the hills Yes, we know it’s the worst. But running on an incline outdoors or on a treadmill is a form of resistance training. You’ll build solid muscle in your quads, hamstrings, glutes, and calves — all the same muscles needed to sprint across that finish line.

12. Skip the sweets Junk food guarantees a sugar high and slows you down. Stick to whole grains and pasta before runs, which provide longer-lasting energy — without the crash.

13. Play with resistance Try a running parachute behind you for added resistance (yes, it’s exactly what it sounds like). Or if your budget allows, see what it’s like on the other edge of the resistance spectrum with an anti-gravity treadmill.

14. Lift weight Stronger, leaner muscles will help you get to the finish line faster. And while runners shouldn’t take up bodybuilding, a 2016 study showed that two to three strength training sessions per week can go a long way in improving your speed. Trusted Source

15. Lose weight On the other hand, research shows that shedding the pounds (fat, not muscle) can help runners shave time off the clock — cutting an average of 2.4 seconds off your mile time for every pound you lose. Trusted Source Of course, not everyone has the weight to lose, so remember to consult a physician before starting any weight loss program.

16. Look ahead Looking down at your feet or turning your head to check out the competition can waste precious time. Instead, focus on what’s directly in front of you — about 10 to 20 meters in the distance — and keep those eyes on the prize (Goal / Target)

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Share on Pinter est 17. Go for a spin Indoor cycling gives your hips a workout while forcing your legs to get comfortable moving from slow leisurely rides to all-out sprints. The same goes for running. So, hop on a bike and get ready for some cross-training.

18. Pay attention to your toes The whole body plays a role in speed — from your head to your toes! Try dorsiflexion (arching your toes up toward your shins) while running. That way less of your foot hits the ground for a quicker stride

turnover. 19. Keep it steady Slow and steady may win the race, but fast and steady builds speed! A tempo run (30 seconds slower than your 5K pace) challenges runners to find a “comfortably hard” speed and hold it for a 20-minute period. Just don’t burn out before the run is over like that silly little hare!

20. Drink coffee Turns out, drinking caffeine before running may increase athletic performance even in low doses, though more research needs to be done in this area. More good news? It’s a totally legal performance enhancer.

21. Do mountain climbers Here’s how to do the exercise: Start in a plank position and engage your core. Run your knees straight up toward your chest, alternating between right and left legs. The combo of moving your feet quickly while assuming a plank position will make you crazy fast.

22. Try yoga Get a leg up on fellow runners by adding yoga to your training plan. A 2016 study on male college athletes showed that twice-weekly yoga sessions increased flexibility in the joints and improved balance in ten weeks. Trusted Source

23. Get enough shut-eye Studies show well-rested athletes have better reaction times and clock faster finishes. Trusted Source And think about it — the faster you run, the more time you have to kick back and relax!

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24. Strip down When it’s finally race day, take it off! The extra layers and fuel belts, that is. The less clothing and gear on your body, the faster your time — which is why the pros practically get right down to their skivvies to run.

Here are 21 tips you can follow to improve your sprinting 1. Start on the correct foot. When standing, have someone push you lightly from the back. The foot that

moves first should be your front foot in the starting blocks. It will move first and fastest (push off with

your front foot).

2. Explode out of the starting blocks. Getting a jump on the competition out of the blocks is vital to sprinting

faster. Starting strength and starting speed are always important aspects of maximal effort exercise. To

get that quick jump, your leg angle should be about 45 degrees, your stride should be short, and your

arms should help you gain that initial momentum.

3. Touch the ground only with your toes. Aside from pushing off with your toes, your toes should really be

the only part of the foot to come in contact with the ground. Anything else will just slow you down.

4. Push off with your toes. You should be pushing off with the toes of your rear leg to maximize propulsion.

5. Kick your own butt. Once your toes push off at the end of your stride, your legs should follow through by

essentially kicking your butt with your heel. Practice butt-kicks while warming up before a

sprint. Update: A reader says, “you shouldn’t be kicking your butt with your heel. It should pass through

beside your knee”.

6. Run with a circle (not IN a circle, WITH a circle). Your foot movement should be circular, not elliptical.

Videotape yourself from the side while sprinting to check this. Your toes should touch down only in the

bottom quadrant of the circle in the direction you are running.

7. Use dorsiflexion to increase propulsion. As soon as your toes push off, you should pull your toes and

feet up towards your shin. This helps you to sprint faster by causing the calf muscle to contract and

propel the body forward.

8. Don’t break your stride. When your toes touch down they should already by moving backward, thanks in

part to a circular foot motion and the dorsiflexion mentioned previously. Stepping straight down breaks

your stride.

9. Kick your knees up. At the top of your stride, your thigh should approach a parallel angle to your running

surface. Practice high knee kicks while warming up before a sprint. Always be prepared to protect your

knees as necessary, as knees are a sprinter’s best friend. When you’re feeling sore or tight but you still

have to train, using knee wraps can help protect your knees by adding compression and stability.

10. Shorten your stride. Your foot should not land out in front of your body, rather it should land directly

under your center of gravity. This is a common misconception when sprinting. By touching your foot

down in front of your hips, your foot will actually act more like a break than an accelerant.

11. Increase the speed of your stride. In keeping your strides shorter, you should also be able to quicken

them. The more times your toes push off behind you, the faster you will run.

12. Swing those arms. Make an L shape with your arms. Pump your fist as high as your chin and pump your

elbow back as far as possible for momentum.

13. Conserve energy. You’ve got your stride and your arm swing. Any other motion just wastes precious

energy. That includes unnecessary tension in any other muscle groups. Stretch and shake the tension

out of your body before a sprint.

14. Sprint short distances. To maximize speed you want to train only when you are the fastest. That means

you should not sprint for longer than 20-30 seconds in one burst. After 30 seconds your effort will

naturally decrease to submaximal, and you don’t want this.

15. Eat carbs. You should consume some complex carbs before your sprint session. Consider eating some

fruit an hour before training.

16. Update: You should be looking down in the drive phase of the race but slowly start to look forward after

about 30m. Looking anywhere else will make your body want to run in that direction, which is wasted

energy. That includes looking down after the 30m mark. Do you want to run down into the ground or in a

straight line, straight ahead? Right. So don’t look down. Looking down also impairs your breathing.

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17. Harmonize your breathing. Rather than breathing randomly, you should breathe in with your nose and

out with your mouth in a steady rhythm with your strides. Find a rhythm that works best for you and stick

with it long enough to make it natural.

18. Accelerate at all times. Ideally, you should be moving faster at the finish line than at any other time

during the sprint. You never want to decelerate during the sprint, as it trains your body to be slower. If

necessary during a long sprint, you should pace yourself by sprinting with a moderate speed at first and

increasing acceleration through the finish line.

19. Lift weights. You might be surprised to know that all of the muscles in your body are required for

sprinting, with the possible exception of the biceps which really aren’t good for much except chin ups

and curls.

1. Hamstrings are the most important muscle for a fast sprint.

2. Quadriceps is the second most important muscle for a fast sprint.

3. You are going to need strong calves for pushing off with your toes.

4. Your shoulders, chest, and back need to be strong for pumping your arms.

5. The core needs to be strong to keep your body straight and aligned properly.

6. A strong neck will help keep your head from bouncing to and fro while sprinting.

20. Get a little help from your friends. Train with people who are faster than you. Constantly striving to

catch someone, will provide the motivation you need to get faster. Training with someone slower than

you will not be as challenging.

21. And finally: practice. If you want to be a good sprinter, get out and practice. Run a wide variety of

sprint lengths including 20, 40, 60, 80, 100, and 200 meters. You might tend to slow down

towards the end of a 200-meter sprint but always strive for positive acceleration.

Even if you can’t get out practicing due to the weather, there are still training options available. By using

an indoor treadmill, a rowing machine, a Stairmaster, or an elliptical machine, you can still set the

program to HIIT or sprint in order to train the fast twitch fibers needed to sprint faster

How to track Speed and Sprint components

- Attached at the end of this document

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Resources / References / Credits

https://www.acefitness.org https://www.athletesacceleration.com https://www.cricindeed.com https://crickcafe.com https://equipmentarea.com https://www.espncricinfo.com

https://greatist.com

https://www.livestrong.com

https://running.competitor.com

https://www.runnersworld.com

http://www.scienceforsport.com

https://www.ussoccer.com

https://www.theyoyotest.com

https://www.topendsports.com

https://unitedsoccercoaches.org

https://vkool.com

https://en.wikipedia.org/wiki/Flexibility_(anatomy)

Yo-Yo Cricket Project by

Jatin Patel (Founder & Multi Sport Coach)

USA Center for Excellence in Cricket (USACEC)

http://www.usacec.org

List of Cricket coaches in USA can be found at

http://usacec.org/coaches/ (National Directory)

To obtain FREE copy via email - Pleased send request to

usaceckt@gmail.com or ACFcoaches@gmail.com

If you like to receive FREE cricket coaching information / articles, please register at

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Thanks to all contributors, editors, supporters – Ashok Adikoppula, Vijayesh N Hassan, Shantha Suraweera, Sandip Jayantilal Desai, - & few others..