Speed Training Drills to Boost Performance

Speed training is essential for athletes who want to move faster, react quicker, and perform better in competition. The right drills can make a major difference.

In this article, you’ll learn the most effective speed training drills that target acceleration, top speed, and change of direction for any sport.

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Why Speed Training Drills Matter

Speed isn’t just about raw power—it’s about efficiency and control. Drills help athletes:

• Improve movement mechanics

• Build explosive acceleration

• Develop coordination and rhythm

• Sharpen reaction time

• Increase sprint endurance

Incorporating drills into your training ensures you’re building speed in a structured, effective way.

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Drills to Improve Acceleration

Acceleration is the ability to go from still to fast in a short time. It’s a key skill for almost every athlete.

1. Sled Push Sprints

Add resistance to improve force output and sprinting power.

• Push sleds 10–20 meters

• Focus on forward lean and knee drive

• Keep ground contact short and explosive

2. Three-Point Starts

Develop explosive first-step quickness.

• Get into a sprint start stance

• Hold for 2 seconds

• Explode into a 10-meter sprint

3. Wall Drills

Refine body angle and leg mechanics.

• Lean against a wall at 45 degrees

• March or sprint in place

• Emphasize knee lift and fast turnover

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Drills for Top-End Speed

Once you’ve accelerated, top speed takes over. These drills improve stride length, turnover, and efficiency.

1. Flying Sprints

Build up slowly, then sprint at top speed.

• 20m buildup + 20m sprint

• Focus on posture and relaxed arms

• Perform 3–5 reps with full rest

2. A-Skips and B-Skips

Reinforce sprint mechanics through skipping patterns.

• A-skips: Drive knee and opposite arm

• B-skips: Extend leg forward, then snap down

• Keep movement sharp and rhythmic

3. Straight-Leg Bounds

Promote stride stiffness and speed.

• Perform bounding with stiff legs

• Land on the balls of your feet

• Use a quick, elastic rhythm

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Agility and Change-of-Direction Drills

Change-of-direction (COD) ability helps athletes maneuver efficiently during gameplay.

1. Pro Agility (5-10-5) Drill

A classic test of lateral movement and acceleration.

• Start at center cone

• Sprint 5 yards, change direction

• Sprint 10 yards, then 5 back

2. Zigzag Cone Drill

Improves cutting and agility.

• Set cones in a zigzag formation

• Sprint and cut sharply at each one

• Focus on low body position and sharp footwork

3. T-Drill

Combines forward, lateral, and backward movement.

• Sprint forward

• Shuffle left/right

• Backpedal to start

This mimics real game movement patterns in multiple planes.

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Reaction-Based Drills

These drills improve speed by sharpening your brain-body connection.

1. Ball Drop Sprint

Have a partner drop a ball—sprint when it moves.

• React and sprint 10 meters

• Helps build quick response time

2. Mirror Drill

Face a partner and react to their movement.

• Stay low and balanced

• Shuffle and mirror side-to-side movement

• Great for defensive athletes

3. Visual or Auditory Cue Sprints

Use claps, lights, or calls to cue your sprint.

• React as fast as possible

• Perform over short distances (5–20 meters)

These drills improve quickness in unpredictable environments.

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Structuring a Speed Training Session

Use this template to build an effective session:

1. Warm-up (10–15 minutes)

   • Dynamic stretches

   • Skips and shuffles

   • Mobility work

2. Drill Block (30–40 minutes)

   • Acceleration drills (2–3 sets)

   • Top-end speed drills (3–4 reps)

   • Agility or COD drills (3–5 reps)

   • Reaction drills (3–5 reps)

3. Cooldown (10 minutes)

   • Light jogging

   • Static stretching

   • Breathing exercises

Rest fully between high-intensity reps to maintain quality.

For a deeper dive, check out this NSCA article on speed and agility.

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Mistakes to Avoid in Speed Training

Even good drills can go wrong if done incorrectly. Watch out for:

• Skipping warm-ups: Increases injury risk

• Poor form: Reinforces bad movement habits

• Training too often: Speed needs rest for progress

• Using heavy resistance: Slows movement down

• Not tracking progress: Makes results hard to measure

Focus on quality over quantity. Every rep should be fast and purposeful.

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Take Your Speed to the Next Level

Speed training drills are only effective when part of a bigger plan. For best results:

• Progressively challenge yourself

• Maintain proper technique

• Combine drills with strength and conditioning

• Monitor rest and recovery

Looking to improve your game-ready speed? Next Level Athletics USA offers customized speed training programs for athletes across sports.

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Conclusion: Drills that Deliver Results

Speed training drills are the building blocks of faster, more agile athletes. When done right, they improve:

• Acceleration

• Sprint mechanics

• Agility and reaction

• On-field or on-track performance

Add these drills to your training routine consistently. Over time, your speed will become a weapon—one that sets you apart from the competition.