Speed Training Workouts to Get Faster

Speed is a skill—and like any skill, it can be trained. With the right speed training workouts, you can become a faster, more explosive athlete.

In this article, you’ll learn about proven speed training workouts designed to boost sprint speed, acceleration, and quickness for all types of athletes.

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Why Speed Training Workouts Matter

Speed is crucial in nearly every sport. Whether you’re sprinting down a track, breaking away in soccer, or chasing a receiver, your ability to move fast makes a huge difference.

Speed training workouts target:

• Sprint mechanics

• Leg power and force production

• Reaction time

• Neuromuscular coordination

These workouts help develop the specific qualities that lead to faster sprinting.

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Key Principles of Speed Workouts

Before you start any speed training, keep these principles in mind:

• Train at max effort: Speed requires full intensity.

• Use long rest: Speed training isn’t conditioning—rest between reps is essential.

• Focus on form: Mechanics must be precise to avoid injury and improve efficiency.

• Stay consistent: Progress comes from repeated high-quality sessions.

Let’s explore the most effective speed training workouts you can try.

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Speed Training Workout #1: Acceleration Focus

This workout is great for improving your first 10–20 yards of sprinting.

Warm-Up

• Jog 5 minutes

• Dynamic stretches

• Sprint drills (high knees, A-skips, leg swings)

Main Set

• Wall Drives – 3 x 15 seconds

• Falling Starts – 5 x 15 yards

• Sled Push Sprints – 4 x 10 yards

• Three-Point Starts – 3 x 20 yards

Cool Down

• Light jog + static stretching

Acceleration helps you explode from a standstill—a crucial skill in nearly every sport.

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Speed Training Workout #2: Max Velocity Training

This workout trains you to reach and maintain top-end speed.

Warm-Up

• 5-minute jog

• Sprint technique drills

Main Set

• A-Skips – 3 x 20 meters

• Flying Sprints – 4 x 30 meters

• Sprint-Float-Sprint – 3 x 40 meters

• Bounding – 3 x 20 meters

Cool Down

• Easy run + stretch

Top-speed training improves running mechanics and stride frequency.

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Speed Training Workout #3: Agility and Change of Direction

Speed isn’t just straight-line. This workout improves lateral movement and agility.

Warm-Up

• Jog and dynamic stretches

• Lateral shuffle drills

Main Set

• 5-10-5 Pro Agility – 4 reps

• Cone Drill – 3 rounds

• Reactive Partner Drill – 3 rounds

• Sprint to Backpedal – 3 x 15 yards

Cool Down

• Mobility work and static stretching

Agility speed training improves reaction time and change-of-direction control.

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Speed Training Workout #4: Overspeed and Resistance

Train your nervous system to move faster than normal with this advanced session.

Warm-Up

• Full dynamic warm-up

• Sprint mechanics drills

Main Set

• Assisted Towing Sprints – 3 x 30 meters

• Resisted Band Sprints – 4 x 15 meters

• Hill Sprints – 4 x 20 yards

• Contrast Sprinting – 2 rounds of resisted + unresisted

Cool Down

• Jog + foam rolling

Use overspeed carefully and with a coach if possible to avoid injury.

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Strength Training to Support Speed

Speed training and strength go hand in hand. A strong lower body helps you generate more force.

Include strength movements like:

• Trap bar deadlifts

• Power cleans

• Reverse lunges

• Nordic hamstring curls

You can find strength-integrated speed programs at Next Level Athletics USA designed for athletes of all levels.

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Weekly Speed Training Plan (Sample)

Here’s how to schedule your workouts:

Monday: Acceleration workout
Wednesday: Max velocity + strength
Friday: Agility workout
Saturday: Overspeed + light resistance work

Avoid stacking speed workouts with heavy lifting on the same day unless you’re trained to handle both.

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Tips for Getting the Most Out of Speed Training

• Sprint with intent: Every rep should be fast and focused.

• Record your sprints: Analyze technique and correct mistakes.

• Track your times: Measure 10-yard, 20-yard, and flying 30s.

• Recover well: Sleep, hydration, and nutrition all matter.

With smart, structured training, results will come.

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The Science Behind Sprint Performance

The National Strength and Conditioning Association (NSCA) explains that sprinting relies on rapid ground force, technique, and neuromuscular efficiency.

That’s why speed training workouts must target the brain and body together—building the coordination, rhythm, and power needed to sprint faster.

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Conclusion: Speed Is a Trainable Skill

No matter your sport or position, speed can set you apart. These speed training workouts give you a foundation for sprinting success.

Whether you’re looking to gain a step on your opponent or cross the finish line first, structured speed training is your edge.

Train consistently, rest properly, and never sacrifice form for effort. For elite guidance, check out Next Level Athletics USA and level up your speed game today.