Tips on Increasing your Foot Speed

Discover the secrets world-class sprinters have known for years. that the key to foot speed is dorsi and plantar flexion.

It is a well known fact that the dorsi and plantar flexion action of the foot is a characteristic of sprinters. To improve on the working capacity of the tibialis anterior, extensor digitorum longus, peroneus longus, soleus and gastrocnemius (which does most of this work) they all have to be strengthened to create a greater capacity to apply force faster.

The dorse flexion action is not merely of lift of the toes, but rather a lifting of the front part of the foot. The plantar flexion action is not just a downward movement of the foot, it has to be done in such a manner that it applies maximum force against the ground in the shortest possible time.

Basically we are trying to reduce the athlete's ground contact time and thus help improve on speed.

Here are some ways to improve your speed:

1. Seated foot up. Do three-four sets of 30 lifts per foot at varied pace.
2. Standing foot lifts. Do three-four sets of 30 lifts per foot. Balance plays a role here; it can also help improve your stability.
3. Walking with foot lifts. (Small steps). Every time you lift your foot up moving forward, make sure you lift your foot up and land on the front part of your foot. Throughout this exercise you stay on your toes. Walk distance of 15-20 meters. Three-four reps.
4. Jogging with foot lifts. (Small steps to long steps). Do this with stiff knees and "pull" with the hanstrings and calf muscles to move forward. Dorsi flex the foot every time it lifts off the ground to take another step. Do three-four reps over distances ranging from 15-35 meters.
5. Skipping. This is a very common training method that will enhance the dorsi and plantar flexion. It's important to note that the foot lifts up every time it leaves the ground. Start with 30 touch downs and work it up to 100. It can also be done against time.
6. Short jumps (Static or dynamic forward movement, mini hurdles). Do three-four sets of 10/20 jumps and lift the feet after every touchdown. Dynamic jumps: Work from 15-35 meters with the same action. Here's also an important tip: Try not to bend the knees too much. This will only slow the action down.