Speed Training Drills to Boost Performance

by | May 6, 2025 | Speed Training

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.

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.

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

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

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.

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.

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.

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.

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.

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.

Next Level Athletics Assessment, 20-yard sprint