Sports Performance Training for Explosive Speed

In today’s competitive sports environment, speed is more than just a luxury—it’s a necessity. Whether you’re a sprinter, soccer player, or wide receiver, the ability to explode off the line or change direction quickly can be the difference between winning and losing. This is where sports performance training focused on speed comes in.

This article will walk you through how to improve speed using proven strength and conditioning strategies. You’ll learn which drills work best, how to structure your training, and what to avoid to stay injury-free.

Why Speed Matters in Sports Performance

Speed is one of the most valuable traits an athlete can develop. It’s not just about how fast you can sprint—it’s also about your first step, your reaction time, and how quickly you reach top speed.

Benefits of speed-focused sports performance training include:

• Faster acceleration and sprint times

• Improved agility and reaction

• Better performance in change-of-direction sports

• Greater confidence on the field or court

• Reduced injury risk due to improved biomechanics

Studies from organizations like the NSCA emphasize that training for speed also improves neuromuscular coordination and force production.

The 3 Phases of Speed Development

Effective speed training has three key phases, all of which can be improved through targeted sports performance training:

1. Acceleration Phase

This is your first 0–10 yards. It’s all about explosive power from a dead stop.

Focus: short sprints, resisted sled pushes, wall drills

2. Maximum Velocity Phase

Once you’re moving, you need to reach and maintain top speed.

Focus: flying sprints, form drills, A/B skips

3. Speed Endurance Phase

Maintaining speed over longer distances or through fatigue is critical in many sports.

Focus: tempo runs, interval sprints, change-of-direction drills

Sample Weekly Speed Training Program

A well-rounded sports performance training schedule might look like this:

Keep each speed session under 45 minutes and always include a dynamic warm-up.

Best Speed Drills for Athletes

Here are five proven drills to include in your sports performance training plan:

1. Wall Drill

Teaches proper forward lean and explosive drive
How to do it: Stand at a 45° angle to a wall. Drive knees up quickly, alternating legs for 3–5 seconds.

2. Sled Push

Develops acceleration strength
How to do it: Push a weighted sled for 10–15 yards at max effort.

3. A-Skips

Improves stride mechanics
How to do it: Skip forward with high knees and strong arm drive. Keep rhythm consistent.

4. Flying Sprints

Develops max velocity
How to do it: Jog 10 yards, sprint 20 yards, decelerate over the next 10.

5. 5-10-5 Shuttle

Tests speed and agility
How to do it: Sprint 5 yards right, 10 yards left, then 5 yards back to start.

Recovery and Speed Gains

Training hard is important—but recovery is where progress is made. Here’s how to recover for optimal performance:

• Sleep 8+ hours: This is non-negotiable

• Hydrate daily: Especially in warm environments

• Eat enough protein: Aim for 1g per pound of body weight

• Use rest days: At least one full rest day per week

• Stretch + roll: Focus on hamstrings, calves, and hips

For comprehensive speed development and personalized programs, check out Next Level Athletics. Their coaches design elite-level sports performance training plans for athletes of all levels.

Common Mistakes to Avoid

Many athletes unintentionally stall their speed progress. Watch out for these pitfalls:

• Neglecting form: Sprinting with bad posture = wasted energy

• Overtraining: More isn’t always better—fatigue kills speed

• Skipping strength work: Speed is built on a foundation of strength

• Not tracking progress: Use timers and videos to measure gains

• Inconsistent training: Speed requires weekly repetition and refinement

Strength Training’s Role in Speed

Speed isn’t just about running fast. It’s about generating force into the ground. This is where strength training becomes critical.

Prioritize:

• Deadlifts

• Bulgarian split squats

• Power cleans

• Trap bar jumps

These compound movements build the power needed to explode off the line.

Final Tips for Explosive Speed

Speed doesn’t happen by accident. It takes targeted, consistent effort.

• Train 2–3x per week

• Focus on form and mechanics

• Include strength and plyometrics

• Prioritize rest and recovery

• Track and celebrate progress

The good news? With the right sports performance training, any athlete can get faster.

Conclusion: Train Fast to Play Faster

Speed is one of the most game-changing qualities in sports. With smart, structured sports performance training, you can improve your acceleration, agility, and overall quickness. Use the strategies in this guide to build explosive speed and dominate your competition.