Speed Training Mistakes to Avoid

by | May 6, 2025 | Speed Training

Speed Training Mistakes to Avoid

Speed training can dramatically improve performance—if done correctly. But even experienced athletes often make avoidable mistakes that limit progress or increase injury risk.

In this article, we’ll cover the most common speed training mistakes and how to avoid them to get the best results from your workouts.

Mistake #1: Skipping the Warm-Up

A proper warm-up prepares your muscles, joints, and nervous system for high-speed movement. Skipping it is a fast track to pulled muscles and poor performance.

How to Fix It:
Spend 10–15 minutes on dynamic movements like:

  • Jogging

  • Leg swings

  • A-skips

  • High knees

This boosts circulation and primes your body for explosive work.

Mistake #2: Poor Sprinting Form

Form matters in speed training. If you’re running with poor posture, flailing arms, or heavy feet, you’re not maximizing your speed—or efficiency.

Common form issues include:

  • Leaning too far back or forward

  • Crossing arms across the body

  • Heel striking or overstriding

How to Fix It:
Focus on sprint drills that reinforce good mechanics. Record yourself sprinting and compare to proper form.

Mistake #3: Overtraining

Speed training stresses your central nervous system. Too much volume, too often, leads to fatigue and slower results—not faster speeds.

Symptoms of overtraining:

  • Decreased sprint performance

  • Lingering soreness or stiffness

  • Mental fatigue

How to Fix It:
Train for speed 2–3 times per week. Prioritize full recovery between sessions.

Mistake #4: Neglecting Strength Training

Speed doesn’t come from running alone. It requires power. And power comes from strength.

How to Fix It:
Add these strength exercises to your routine:

  • Trap bar deadlifts

  • Bulgarian split squats

  • Box jumps

  • Core work

A strong athlete is a fast athlete.

Mistake #5: Not Resting Between Reps

Speed training isn’t conditioning. If you’re sprinting on short rest, you’re training tired—not fast.

How to Fix It:
Use full recovery between sprints:

  • 60–120 seconds for short sprints

  • 2–3 minutes for max-effort sprints

This allows for full effort, which is essential for speed development.

Mistake #6: Ignoring Drills and Mechanics

Some athletes skip sprint drills and jump straight into sprints. But drills build proper mechanics and reinforce form.

How to Fix It:
Include sprint drills like:

  • A-skips

  • B-skips

  • Wall drills

  • Arm swings

These teach your body how to move more efficiently.

Mistake #7: No Plan or Progression

Random sprints won’t yield steady progress. Without structure, it’s hard to track results or make gains.

How to Fix It:
Follow a structured plan with progressive drills, timed sprints, and strength work. For expert planning, Next Level Athletics USA offers customized training programs for every level.

Mistake #8: Not Training Max Velocity

Many athletes only train acceleration but ignore top-end speed. Both are important.

How to Fix It:
Incorporate flying sprints (20–30 meters at max speed after a buildup) once or twice weekly. This improves stride frequency and efficiency.

Mistake #9: Using Poor Surfaces

Training on concrete or uneven grass increases the risk of injury and reduces sprint quality.

How to Fix It:
Use flat, cushioned surfaces like:

  • Turf

  • Rubber track

  • Flat grass fields

Good surfaces protect your joints and allow for quality movement.

Mistake #10: No Mobility or Flexibility Work

Tight hips, ankles, or hamstrings can limit stride length and increase injury risk.

How to Fix It:
Include mobility drills and stretching after sessions:

  • Hip openers

  • Hamstring stretches

  • Foam rolling

A mobile athlete moves better and stays healthy longer.

What the Experts Say

According to Healthline, common workout errors—like poor form and overtraining—lead to plateaus and injuries.

With speed training, it’s even more important to stay focused on mechanics and recovery because of the high physical demands.

Summary: Avoid These Mistakes, Get Faster

Here’s a recap of key speed training mistakes to avoid:

  • Skipping warm-ups

  • Poor sprinting form

  • Overtraining

  • No strength work

  • Not resting between reps

  • Ignoring drills

  • No training plan

  • Neglecting top speed work

  • Using bad surfaces

  • Skipping mobility

By avoiding these, you’ll get faster, stay safer, and progress more consistently.

Conclusion: Smart Speed Training Wins

Speed training only works when done with intent. Avoiding common mistakes is just as important as doing the right drills.

Stick to quality reps, focus on form, and don’t forget strength and recovery. These simple shifts will make your speed sessions far more effective.

Want expert guidance? Next Level Athletics USA helps athletes build elite-level speed with science-backed programs that deliver results.

Next Level Athletics Assessment, 20-yard sprint