Speed Training for Track and Field Athletes

Track and field is the purest test of speed. Whether you’re a sprinter, jumper, or hurdler, speed training is essential for peak performance.

This guide breaks down how track and field athletes can use speed training to sprint faster, move more efficiently, and win races.

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Why Speed Training Matters in Track and Field

Speed is the foundation of many track and field events. Sprinters rely on it outright, while hurdlers and jumpers need it for momentum and rhythm.

Proper speed training helps athletes:

• Improve acceleration

• Refine sprint mechanics

• Increase stride efficiency

• Reduce injury risk

• Boost overall athletic output

It’s not just about running fast—it’s about training your body to produce maximum force efficiently.

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Phases of Sprinting to Train

Elite speed training targets specific sprint phases:

1. Acceleration Phase

This is the explosive start from the blocks. Key elements include:

• Strong forward lean

• Aggressive arm drive

• Rapid knee lift

• Short, powerful strides

Drills:

• Block starts

• Resisted sprints (sleds, bands)

• 10m–30m sprints

2. Transition Phase

This phase connects the start to top-end speed. The body rises and stride length increases.

Drills:

• Bounding

• A-skips

• Sprints at 60–80% intensity

3. Max Velocity Phase

This is where you reach peak speed. It’s about maintaining form under fatigue.

Drills:

• Flying sprints (20m buildup + 30m sprint)

• Sprint-float-sprint drills

• Straight-leg bounds

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Sprint Mechanics: Get the Form Right

Even minor form flaws can cost you time in sprinting. Key mechanics include:

• Upright posture at top speed

• Relaxed shoulders and face

• Elbows bent at 90°, driving backward

• Ground contact under the hips

• Quick, elastic steps

Use video analysis and cue-based coaching to refine your form consistently.

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Strength Training to Support Speed

Speed comes from force production. Track athletes must lift with purpose.

Top lifts:

• Trap bar deadlifts

• Front squats

• Romanian deadlifts

• Bulgarian split squats

• Hip thrusts

Plyometrics like bounding, depth jumps, and box jumps improve power output and sprint-specific strength.

The NSCA recommends strength and sprint work in a periodized plan for optimal gains.

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Weekly Speed Training Plan for Track Athletes

Here’s a sample training breakdown:

Day 1 – Acceleration & Power

• Block starts

• Resisted sprints

• Box jumps

• Heavy trap bar deadlifts

Day 2 – Max Velocity & Technique

• Flying sprints

• A-skips + B-skips

• Sprint-float-sprint

• Core and glute activation

Day 3 – Speed Endurance & Coordination

• Repeated sprints (80m–150m)

• Bounding

• Med ball throws

• Active recovery

Always include a dynamic warm-up and cooldown with mobility work.

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Hurdler and Jumper Modifications

For hurdlers and jumpers, modify speed training to support event-specific needs:

• Hurdlers: Emphasize rhythm, stride consistency, and lateral mobility drills

• Long jumpers: Focus on speed into the take-off, bounding drills, and single-leg plyos

• Triple jumpers: Include hop-step-jump rhythm drills and coordination patterns

Track athletes should also train with other field athletes to foster a competitive environment that sharpens performance.

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Avoiding Common Mistakes

Speed training is highly technical. Avoid these mistakes:

• Skipping recovery: Your nervous system needs rest

• Too much volume: Speed training should be high quality, low volume

• Neglecting form: Sprinting with bad mechanics can cause injury

• Under-fueling: Fast training demands proper nutrition and hydration

• No variation: Mix drills and phases to stay sharp and prevent plateaus

Less is more when it comes to speed—focus on precision, not exhaustion.

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Role of Coaching and Professional Guidance

Track athletes benefit from expert oversight. Coaches can correct form, design custom programs, and help with periodization for peak competition timing.

Working with speed-focused trainers like Next Level Athletics USA gives you a strategic advantage with personalized feedback, testing, and progression tracking.

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Conclusion: Train Smart, Run Faster

Speed training is the backbone of success in track and field. Whether you’re a 100-meter sprinter or a hurdler, a targeted plan helps you:

• Explode from the blocks

• Hit top-end speed sooner

• Maintain form under fatigue

• Finish strong with confidence

Speed isn’t just about effort—it’s about mastering mechanics, power, and timing. With the right plan, support, and mindset, you’ll become the fastest version of yourself.