The activity is solid but you feel like the body is moving very slowly. It could be a sign of a lack of exercise. The good news is that you can try simple speed exercises at home. If this exercise is done regularly and with the right technique, the body can become more flexible and agile.

Different speed workouts

Speed ​​training is an exercise designed to improve the ability to move the body from one position to another in a very short time and quickly. The benefits of speed training can make your body more agile in movement and physical activity. This makes it easier for you to move from one place to another without significant physical discomfort.

It’s not just athletes who need speed training, those of you who need to move and engage in fast-paced activities daily will also benefit from this exercise. Aside from being at home, you can also try this exercise in the office. Here are some examples of speed training that you should know about.


  1. Lunges

This speed exercise is effective as a sport to increase the movement of the hip, ankle, and knee joints. Additionally, this exercise can help tone lower body muscles like the hamstrings, glutes, and calves, similar to piloting.

  • Stand up straight with your feet shoulder-width apart and your hands on your hips.
  • Step right foot forward and left foot back. Bend your right knee until it forms a 90-degree angle.
  • Position your left knee so that it touches the floor.
  • Hold this position for 3-5 seconds.
  • Return to the starting position and don’t forget to change the position of your feet.
  • Repeat the movements 10-12 times with different leg positions.

If you get bored with the same lunges, you can try side lunges (lateral lunges). Speed ​​training can also help increase flexibility while strengthening lower body muscles. Read the instructions below carefully.

  • Standing position with legs slightly apart.
  • Bring your hands together in front of your chest.
  • With your right leg bent and your left leg straight, bend your body to the right.
  • Keep your chest up and your buttocks pulled back.
  • Return to the starting position and rotate the body alternately with the same position in the opposite direction.
  • Do 10-12 reps on each side before moving to the other side.


2. mile repeated

Mile reps are one of the speed exercises you can do to increase your race time and build confidence. You can do this exercise once a week. Here are the steps you can practice.

  • For the first session, start with a 3K interval run. You could try doing a lap in a park or sports arena. Walk every kilometer at a moderate pace.
  • Then run 800 meters at a leisurely pace between repetitions.
  • Make sure your breathing and heart rate has recovered before beginning your next interval run.
  • Add another kilometer the following week.
  • Try to maintain the same speed (10-15 seconds faster than normal speed).


  1. Jump into a crouch

Squat jumps are also an example of speed training that you can try at home. The more often you do this exercise, the more your body gets used to moving with agility and agility. Aside from improving flexibility, this exercise can also help correct poor posture. Squat jump speed exercises can be started with the following steps.

  • Stand with your feet apart.
  • Both hands are placed in front of the chest.
  • Bend your knees until your thighs are parallel to the floor.
  • Lift yourself and jump as high as you can, pressing your toes on the ground.
  • Land slowly in a crouch.
  • Repeat gradually according to your ability.


  1. Plyometrics

Another speed exercise you can try is plyometrics. This exercise requires you to jump or actively move to improve the stretch reflex in your legs. In general, here is a guide to safe plyometric cardio exercises to try at home.

  • Stand up straight.
  • Jump as high as you can. If using a crib helper, make sure you jump onto the crib carefully.
  • Avoid stomping hard when hitting the ground.
  • Make sure your toes touch the ground first, and then your heels.


Sporting tips

You can perform plyometrics with or without an aid. Like jumping on a box, jumping rope, crouching while holding a ball, and more.


  1. Fartlek

Fartlek is a Swedish term that means “to play fast”. While other stretch exercises are more rigorous and regular, fartlek exercises can be done more creatively based on your endurance. This exercise allows you to experiment with endurance, speed, and tempo changes. Beginners can try the following Fartlek interval training pattern.

  • Warm up for 10 minutes with an easy, leisurely tempo walk.
  • Then do 1 minute of active sprinting, 2 minutes of easy running, 2 minutes of being active, and 1 minute of easy running.
  • Repeat the set 3-4 times.
  • Perform a 10-minute cooldown after running at a normal pace.


  1. Track practice

Track training will help you build your speed, confidence, and endurance. If you are a beginner, you should start in the following order.

  • Warm up: five minutes of slow walking/jogging.
  • Active interval: 400 meters (1 lap) at high speed.
  • Rest Interval: Recovery (relaxing speed) 400 meters.
  • Active interval: 800 meters (2 laps) at high speed.
  • Rest Interval: Recovery (relaxing speed) 400 meters.
  • Active interval: 1,200 meters (3 laps) at high speed.
  • Rest Interval: Recovery (relaxing speed) 400 meters.
  • Active interval: 1,600 meters (4 laps) at high speed.
  • Rest Interval: Recovery (relaxing speed) 400 meters.
  • Cooldown: Five minutes at a leisurely pace.

Although it looks easy, this one-speed exercise carries a fairly high risk of sports injuries. So make sure you warm up for at least five minutes first. The purpose of the pre-workout warm-up, of course, is to prepare your body for the start of this exercise. Also, make sure you wear comfortable athletic shoes along with socks.