Speed Training Workouts for Explosive Athletes
If you want to be faster on the field, court, or track, speed training workouts are your secret weapon. They combine sprinting, strength, and agility to develop true athletic explosiveness.
In this article, you’ll get complete speed training workouts that focus on acceleration, max velocity, and multidirectional movement—ideal for athletes in any sport.
Why Speed Training Workouts Matter
Speed separates good athletes from great ones. Whether you’re chasing down a ball or breaking away from defenders, speed gives you an edge.
Speed training workouts improve:
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Sprint acceleration
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Explosive first steps
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Agility and direction changes
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Sprinting posture and mechanics
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Sport-specific performance
Done consistently, they lead to long-term performance gains.
Key Elements of a Speed Training Workout
Speed workouts should always be focused, intense, and intentional. Each session should include:
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Dynamic Warm-up
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Acceleration Drills
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Top-End Speed Drills
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Change of Direction Drills
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Plyometrics or Strength Moves
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Cooldown and Recovery
Let’s walk through each step with workout examples.
Sample Speed Training Workout #1: Acceleration Focus
Warm-up (10 min)
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High knees
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Leg swings
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A-skips
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Lunges with twist
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Sprint buildups (3x20m)
Acceleration Drills
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4x10m sprints from 3-point stance
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3x20m falling starts
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3x sled pushes (15m)
Plyometric Power
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3×5 broad jumps
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3×5 bounding strides
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3x10m single-leg hops
Strength Circuit
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Trap bar deadlift (4×4)
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Step-ups with knee drive (3×6 each leg)
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Nordic hamstring curls (3×6)
Cooldown
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Light jog
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Static hamstring and quad stretches
This workout trains athletes to explode out of a stop and gain speed quickly.
Sample Speed Training Workout #2: Top-End Speed Focus
Warm-up
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Butt kicks
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Carioca steps
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A-skips and B-skips
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Arm swings and mobility drills
Sprint Mechanics
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Wall drills (marching + sprinting in place)
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Straight-leg bounds
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2x20m acceleration sprints
Max Velocity Drills
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4x flying sprints (20m buildup + 20m max sprint)
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Sprint-float-sprint: 10m sprint, 10m float, 10m sprint
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3x30m resisted band sprints
Plyometrics
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Depth jumps (3×4)
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Lateral hurdle hops (3×6 each side)
Strength & Core
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Romanian deadlifts (3×8)
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Cable resisted high-knee drives (3×10)
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Plank variations (3 sets)
Cooldown
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Deep breathing
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Hip mobility work
This speed training workout sharpens sprinting form and top-end velocity.
Sample Speed Training Workout #3: Agility & COD
Warm-up
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Jumping jacks
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Dynamic lunges
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Side shuffles
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Low skips
Agility Drills
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Pro agility drill (5-10-5 shuttle)
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T-drill with sprint/shuffle/backpedal
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Zigzag cone cuts (5 reps)
Reaction & Decision-Making
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Partner mirror drill (30 sec x 4 sets)
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Ball drop sprints (5 reps)
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Random cone callouts (coach points—athlete reacts)
Plyo + Core
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Skater bounds (3×10)
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Box jumps with stick landings (3×5)
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Russian twists (3×20)
Strength
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Bulgarian split squats (3×6 each leg)
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Lateral sled drags (3x10m)
Cooldown
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Calf and hip flexor stretches
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Breathing reset exercises
This workout boosts lateral quickness, reaction time, and change-of-direction skills essential for game speed.
Guidelines for Success
To make your speed training workouts effective:
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Rest fully between sprints (1–3 minutes)
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Use perfect form during every rep
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Train fast—don’t go through the motions
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Track progress (timed sprints, distance, or resistance)
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Stay consistent—at least 2 sessions per week
Athletes who follow structured speed workouts make consistent progress without plateaus.
Common Mistakes to Avoid
Avoid these errors that can limit your progress:
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Overtraining: Speed improves with rest and recovery
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Skipping warm-ups: Leads to injury and poor performance
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Ignoring strength: Weak muscles limit sprint potential
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Using too much resistance: Can reduce sprint speed and form
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Not practicing sprint technique: Reinforces bad habits
Focus on quality movement and gradual overload.
Work with Speed Experts
Getting faster takes more than just effort—it takes a plan. At Next Level Athletics USA, expert coaches guide athletes through personalized speed training workouts that target their sport-specific needs.
Whether you’re a sprinter, soccer player, or football athlete, their coaching ensures you’re getting faster safely and effectively.
Conclusion: Train Fast, Play Faster
Speed training workouts are essential for becoming a more explosive, dominant athlete. They develop the key traits that separate elite performers from the rest.
With the right combination of sprint drills, strength work, and recovery, you’ll:
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Accelerate faster
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Sprint with better form
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Move efficiently in all directions
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Stay resilient against injuries
Start adding speed training workouts to your routine today—and watch your athletic performance soar.
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