Best Speed Training Exercises for Athletes
Speed is the ultimate game-changer. Whether you’re sprinting down the field, cutting past a defender, or chasing a personal best on the track, speed training is essential.
In this article, you’ll learn the best speed training exercises to improve sprint mechanics, reaction time, and power—so you can move faster, longer.
Why Speed Training Matters for Athletes
Speed affects every area of athletic performance:
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Quicker reactions
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Faster acceleration
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Better change of direction
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Reduced injury risk through improved movement control
The right speed training exercises strengthen your muscles and nervous system so you can respond and move faster in competition.
What Makes a Great Speed Training Exercise?
A top-tier speed training exercise will:
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Improve mechanics and technique
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Build explosive power
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Enhance coordination and balance
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Challenge your nervous system
The best routines combine sprint work with strength and mobility training.
1. Sprint Intervals
Sprints are the foundation of speed training.
How to Do It:
Sprint 20–40 meters at near-max effort. Rest 60–90 seconds between sprints.
Why It Works:
Teaches maximum effort and reinforces efficient sprint mechanics.
Pro Tip: Start with short distances and increase as technique improves.
2. Bounding
Bounding improves stride length and explosive power.
How to Do It:
Leap forward off one foot and land on the other, covering as much ground as possible.
Why It Works:
Trains hip extension, balance, and single-leg strength.
Use: 3 sets of 10 bounds per leg.
3. Flying Sprints
Flying sprints help develop top-end speed.
How to Do It:
Jog for 10–15 meters, then sprint at full speed for 20–30 meters.
Why It Works:
Improves sprint form at max velocity without the stress of a full-start sprint.
Use: 4–6 sprints per session.
4. Lateral Bounds
Speed isn’t just forward—it includes lateral quickness.
How to Do It:
Jump side-to-side from one foot to the other, landing with control.
Why It Works:
Builds lateral speed and agility, strengthens ankles and hips.
Use: 3 sets of 10 reps.
5. Resistance Band Starts
Add resistance to sprint starts for increased force development.
How to Do It:
Anchor a resistance band behind you, then sprint 5–10 yards against the pull.
Why It Works:
Improves acceleration power and ground contact force.
Use: 4–5 resisted sprints per session.
6. A-Skips and B-Skips
These sprint drills build muscle memory and coordination.
How to Do It:
Drive knees high and maintain a consistent rhythm.
Why It Works:
Reinforces upright sprint posture and foot strike.
Use: Perform before sprint sessions as part of your warm-up.
7. Hill Sprints
The incline forces better sprint mechanics and power output.
How to Do It:
Sprint uphill for 10–20 yards at max effort. Walk back down to recover.
Why It Works:
Increases knee drive, glute engagement, and forward lean.
Use: 4–6 sprints per session, 1–2 times per week.
Tips for Getting the Most Out of Speed Training Exercises
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Train fresh: Do speed work before lifting or conditioning.
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Use full rest: 60–120 seconds between sprints for full recovery.
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Film your technique: Make adjustments to your form.
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Be consistent: Speed improves with repetition and quality.
For expert-level programming, Next Level Athletics USA offers tailored training that combines strength, speed, and sports performance.
Weekly Speed Training Exercise Plan
Here’s a sample weekly layout:
Day 1 – Acceleration Focus
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Warm-up
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A-Skips and B-Skips
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Resistance Band Starts
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Hill Sprints
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Bounding
Day 2 – Max Speed Focus
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Flying Sprints
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Sprint Intervals
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Lateral Bounds
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Core work
Alternate strength and mobility work on off days.
Strength Training to Support Speed
Speed isn’t just skill—it’s power. Add these strength exercises to your routine:
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Trap Bar Deadlifts
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Bulgarian Split Squats
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Power Cleans
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Jump Squats
They build the explosive force needed for elite sprinting and agility.
Science Behind the Exercises
According to Healthline, sprint training can boost cardiovascular health, burn fat, and build muscle.
More importantly, studies show it increases neuromuscular efficiency—how quickly your brain and muscles work together. This is the foundation of real athletic speed.
Conclusion: Train Smarter, Sprint Faster
Speed is a skill—and like any skill, it can be trained. These speed training exercises are designed to boost your sprinting ability, athletic performance, and confidence.
Start with the basics, focus on quality, and progress over time. Whether you’re a field athlete, sprinter, or weekend warrior, these drills will help you level up.
When you’re ready to go next level, check out Next Level Athletics USA for coaching that delivers speed, strength, and results.
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