Add this simple drill to your warmup routine to improve speed and efficiency.
Butt kicks engage the hamstrings and loosen the quads while promoting quick turnover.
Using short strides, almost as if you were running in place, lift your knees slightly and try to bring your heel directly under your butt—not behind—with each stride. Alternate legs rapidly, focusing on executing a quick turnover. Perform two 15-meter reps, progressing to 30-meter reps as your coordination improves.
Do this drill as part of your warm-up routine before speed workouts and races, and an additional one to two times after easy runs during the week.