Speed Training Exercises: Get Faster with Proven Methods

Speed is trainable. Whether you want to run faster, improve your 40-yard dash, or simply move quicker on the field, specific training methods work. Speed comes from a combination of power, technique, and the right neurological adaptations. Here's how to develop all three.

The Science of Speed

Speed = stride length × stride frequency. To run faster, you either take longer strides, faster strides, or both.

Power determines how much force you can put into the ground. More force = longer strides.

Technique determines how efficiently you move. Better mechanics = less wasted energy.

Neural efficiency determines how quickly your muscles can fire and relax. This improves with practice.

Speed training develops all three through a combination of sprinting practice, strength training, and plyometrics.

Sprint Technique Fundamentals

Before training speed, understand proper mechanics:

Arm action:

Drive elbows back, not across body
Hands relaxed (not clenched)
Opposite arm and leg coordination
Arms drive from shoulder, not elbow

Leg action:

Drive knee forward and up
Foot lands under hips, not in front
Push back and down into ground
Quick foot contact (don't "reach")

Body position:

Slight forward lean from ankles (not waist)
Head neutral, eyes forward
Relax face and shoulders

Sprint Drills

These drills build proper mechanics and neural patterns.

A-Skip

Skip forward with high knee drive
Opposite arm swings with leg
Quick, rhythmic ground contact
Focus on posture and coordination

Target: 2-3 x 20-30 yards

B-Skip

Same as A-skip plus leg extension
Drive knee up, then extend leg forward
Cycle foot back down under hip
Mimics full sprint leg action

Target: 2-3 x 20-30 yards

High Knees

Run in place or moving forward
Drive knees to hip height
Quick foot contacts
Pump arms correctly

Target: 2-3 x 15-20 yards

Butt Kicks

Jog forward, heels kick toward glutes
Stay on toes
Quick, light contacts
Arms relaxed

Target: 2-3 x 20 yards

Straight-Leg Bounds

Keep legs straight
Drive down into ground with each step
Emphasizes hip extension
Arms swing opposite to legs

Target: 2-3 x 20 yards

Falling Starts

Teaches forward lean and acceleration.

Stand tall
Fall forward from ankles
When you must step, explode into sprint
Maintain forward lean for first 10-15 yards

Target: 5-6 reps

Acceleration Training

The first 10-30 yards require different technique than top speed.

Wall Drives

Teaches proper acceleration position.

Hands on wall, body at 45-degree angle
Drive one knee up toward chest
Extend back, switch legs quickly
Stay in acceleration position throughout

Target: 3-4 x 10-15 seconds

Sled Push

If you have access to a sled:

Push sled forward
Maintain 45-degree body angle
Drive through legs
Full extension each step

Target: 4-6 x 20-30 yards

Resisted Sprints

Partner holds band around your waist:

Sprint against resistance
Focus on acceleration mechanics
Partner provides 10-15% resistance
Release after 10-15 yards for contrast

Target: 4-6 reps

Hill Sprints

Natural resistance develops acceleration power.

Find moderate hill (10-15% grade)
Sprint up for 30-40 yards
Walk down for recovery
Emphasizes drive phase

Target: 6-10 reps

Maximum Velocity Training

Once you're up to speed, different mechanics apply.

Flying Sprints

Build up speed over 20-30 yards
Sprint at maximum effort for 20-30 yards
Decelerate gradually
Full recovery between reps

Target: 4-6 x 20-30 yard fly zone

Wicket Runs

Mini hurdles or cones set at stride length intervals:

Run through wickets at near-max speed
Hurdles force proper stride length and frequency
Focus on quick ground contact
Don't overstride

Target: 4-6 reps through 8-10 wickets

Ins and Outs

Alternating speed zones:

Sprint 20 yards at 90%
Relax and "float" 20 yards (80%)
Sprint again 20 yards at 90%
Repeat

Target: 2-3 reps of 80-100 yards total

Plyometric Training for Speed

Plyometrics develop the explosive power that translates to speed.

Box Jumps

Face box (18-24")
Jump up, land softly on box
Step down (don't jump down repeatedly)
Reset and repeat

Target: 3 sets of 5-8

Depth Jumps

Advanced—builds reactive power.

Stand on box (12-18")
Step off (don't jump off)
Land and immediately jump up as high as possible
Minimize ground contact time

Target: 3 sets of 5 (only if you have strength base)

Bounds

Exaggerated running strides
Maximum distance each step
Drive off each leg explosively
Swing arms for momentum

Target: 4-6 x 30-40 yards

Single-Leg Bounds

Hop forward on one leg
Drive knee up, push off explosively
Cover as much ground as possible
Switch legs each set

Target: 3 x 10 hops each leg

Broad Jumps

Standing position
Jump forward as far as possible
Land, reset, repeat

Target: 3 sets of 5

Tuck Jumps

Jump up, pull knees to chest
Land softly
Immediately jump again

Target: 3 sets of 8-10

Split Squat Jumps

Lunge position
Jump and switch legs in air
Land in opposite lunge
Immediately jump again

Target: 3 sets of 10 total

Strength Training for Speed

Power comes from strength. These exercises build the foundation.

Squats

The cornerstone of speed development.

Target: 3-5 sets of 3-6 reps (for power, go heavy with good form)

Deadlifts

Develops posterior chain crucial for sprinting.

Target: 3-5 sets of 3-6 reps

Hip Thrusts

Direct glute power development.

Upper back on bench
Bar across hips
Drive hips up, squeeze glutes
Lower with control

Target: 3-4 sets of 8-10

Romanian Deadlifts

Hamstring strength and hip hinge pattern.

Target: 3 sets of 8-10

Bulgarian Split Squats

Single-leg strength for running power.

Target: 3 sets of 8-10 each leg

Nordic Hamstring Curls

Eccentric hamstring strength prevents injuries.

Target: 3 sets of 6-8

Calf Raises

Ankle stiffness contributes to speed.

Target: 3 sets of 15-20

Core Training for Speed

Core transfers power from lower to upper body.

Medicine Ball Rotational Throws

Stand sideways to wall
Rotate and throw ball into wall
Catch and repeat
Explosive rotation

Target: 3 sets of 8-10 each side

Hanging Leg Raises

Hang from bar
Raise legs to 90 degrees (or higher)
Lower with control

Target: 3 sets of 10-12

Dead Bug

Back on floor, arms up, knees bent 90°
Lower opposite arm and leg
Maintain neutral spine
Alternate sides

Target: 3 sets of 10 each side

Plank Variations

Stability for force transfer.

Target: 3 sets of 30-45 seconds

Sample Speed Training Programs

Beginner Program (8 weeks)

2 speed sessions per week:

Day 1:

Warm-up: 10 minutes (jog, dynamic stretches)
A-skips: 2 x 20 yards
High knees: 2 x 15 yards
Falling starts: 4 reps
Acceleration sprints: 6 x 20 yards (full recovery)
Cool-down: 5 minutes walk, stretch

Day 2:

Warm-up: 10 minutes
B-skips: 2 x 20 yards
Butt kicks: 2 x 20 yards
Box jumps: 3 x 5
Broad jumps: 3 x 5
Build-ups: 4 x 60 yards (accelerate to 80%, coast)
Cool-down

Intermediate Program

3 sessions per week:

Day 1 (Acceleration):

Warm-up
Sprint drills: 15 minutes
Wall drives: 3 x 10 seconds
Sled push or hill sprints: 6 x 20-30 yards
Resisted sprints: 4 reps

Day 2 (Max Velocity):

Warm-up
Sprint drills: 15 minutes
Flying 30s: 4-6 reps
Wicket runs: 4 reps
Ins and outs: 2-3 reps

Day 3 (Power):

Warm-up
Bounds: 4 x 30 yards
Box jumps: 3 x 6
Depth jumps: 3 x 5
Strength circuit: squats, hip thrusts, RDLs

Advanced Program

For athletes with 1+ years of speed training:

4 sessions per week with periodized focus:

Day 1: Acceleration emphasis
Day 2: Maximum velocity emphasis
Day 3: Power/plyometrics
Day 4: Speed endurance

Speed Training Principles

Full Recovery

Speed training requires near-complete recovery between reps:

10-yard sprints: 45-60 seconds rest
20-yard sprints: 60-90 seconds rest
40-yard sprints: 2-3 minutes rest
Max velocity work: 3-5 minutes rest

You can't train speed when fatigued.

Quality Over Quantity

Every rep should be near-maximum effort with good technique. When form breaks down, stop the session. Speed training is about nervous system development, not endurance.

Consistency Over Intensity

Speed improves slowly. Expect 0.1-0.2 second improvements over months, not days. Stay consistent with training year-round.

Proper Warm-Up

Speed training on cold muscles risks injury. Minimum 10-15 minute warm-up including:

General movement (jogging, skipping)
Dynamic stretches
Sprint drills at increasing intensity
Build-up sprints (gradually reaching near-max)

Common Speed Training Mistakes

Training tired: Speed work should be done fresh, early in workouts
Not enough rest: Rushing between reps builds fatigue, not speed
Ignoring technique: Bad habits under fatigue get reinforced
Too much volume: Quality matters more than quantity
Skipping strength work: Speed needs a power foundation
Neglecting mobility: Tight hips limit stride length

Measuring Progress

Track your times regularly:

Key distances:

10 yards (acceleration)
40 yards (standard athletic measure)
Flying 20 (maximum velocity)

Test every 4-8 weeks under consistent conditions. Video yourself to assess technique improvements.

Sport-Specific Considerations

Football/Soccer: Emphasize acceleration (first 10-20 yards) and change of direction Track sprinters: More max velocity work, technical refinement Basketball: Acceleration plus deceleration and lateral movement Baseball: Explosive first step, base-running technique

Speed is a skill. Like any skill, it improves with deliberate, consistent practice. The fastest athletes aren't just born—they're built through years of proper sprint training, strength work, and technical refinement.

Start with drills and short accelerations. Build your strength base. Add plyometrics progressively. Give yourself time to adapt. The speed will come.