Speed Training Tulsa Drills Every Athlete Should Master

by | Jul 10, 2025 | Speed Training

Speed Training Tulsa Drills Every Athlete Should Master

Speed is more than a natural gift—it’s a skill that can be trained and improved. Tulsa athletes looking to gain a competitive edge know that consistent training with the right drills is key. That’s why Speed Training Tulsa programs emphasize specific exercises that target acceleration, agility, and quickness.

In this article, we’ll break down the most effective speed drills used by Tulsa coaches and explain how each one helps athletes reach their potential.

Why Drills Matter in Speed Training Tulsa Programs

Drills are the foundation of speed development. They build the technical, physical, and neurological components of sprinting and movement.

Done correctly, drills can:

  • Improve sprint mechanics

  • Enhance fast-twitch muscle activation

  • Increase acceleration and change of direction

  • Reduce injury risk

The best Tulsa programs use a balanced mix of movement patterns, resistance, and coordination work to get results.

A-Skips and B-Skips for Sprint Mechanics

These classic sprint drills help develop proper knee drive, foot placement, and rhythm. A-skips focus on knee lift and dorsiflexion, while B-skips add the extension phase of sprinting.

How to do it:

  • Keep an upright posture

  • Drive your knees and pump your arms

  • Land on the balls of your feet

Including A-skips and B-skips in your warm-up activates key muscles and reinforces sprint form.

Wall Drives for Acceleration

Wall drives are an essential drill in Speed Training Tulsa sessions because they teach athletes how to generate force at the start of a sprint.

Drill steps:

  • Stand at a 45-degree angle against a wall

  • Drive knees one at a time while keeping core tight

  • Focus on explosive, controlled movement

Wall drives simulate the lean and knee punch needed for powerful acceleration.

Cone Drills for Agility

Cone drills build quickness and directional control. These drills challenge foot speed, coordination, and reaction time—all crucial for sports performance.

Popular variations include:

  • 5-10-5 shuttle (pro agility)

  • Zig-zag cones

  • T-drill

In Speed Training Tulsa programs, coaches often add verbal or visual cues to improve reaction speed under pressure.

Sled Pushes for Power and Acceleration

One of the most effective resistance drills for developing sprint power is the sled push. It reinforces a strong forward lean and powerful leg drive.

Tips:

  • Keep spine neutral

  • Drive knees forward

  • Start with light resistance and progress

This drill boosts horizontal force production, which is key to improving sprint speed.

Ladder Drills for Foot Speed

Ladder drills improve coordination, foot placement, and rhythm. While they don’t increase top-end speed directly, they enhance neuromuscular efficiency.

Common ladder drills include:

  • Two feet in each square

  • In-in-out-out

  • Ickey shuffle

In Tulsa, these drills are often paired with agility work to build fast, efficient movement patterns.

Bounds and Plyometrics for Explosiveness

Plyometric drills increase vertical and horizontal explosiveness by training muscles to produce rapid force.

Examples:

  • Broad jumps

  • Bounding

  • Depth jumps

  • Lateral hops

Healthline explains that plyometric training activates fast-twitch muscle fibers and improves neuromuscular coordination, both crucial for speed development.

Resisted Sprints for Strength-Speed

Resisted sprints involve using bands, sleds, or parachutes to add resistance while sprinting. These are advanced drills used in Speed Training Tulsa programs to build sprint-specific strength.

Benefits:

  • Builds stride power

  • Reinforces knee drive

  • Helps athletes maintain sprint posture under load

Once resistance is removed, athletes often feel lighter and faster during regular sprints.

Reaction Starts for Game-Speed Training

Reaction drills help athletes mimic in-game scenarios. These drills train the brain and body to work together under stress.

Common methods include:

  • Partner clap starts

  • Light or whistle cue sprints

  • Ball drop reactions

These drills challenge both speed and decision-making, making them ideal for sport-specific performance.

Mobility and Cooldown for Injury Prevention

No drill session is complete without a proper cooldown. Dynamic mobility exercises and static stretches help keep muscles healthy and improve long-term performance.

Focus areas:

  • Hip flexors

  • Hamstrings

  • Calves

  • Ankles

Mobility improves stride length and posture, which are often overlooked in speed development.

Combining Drills in a Tulsa Training Plan

Tulsa speed training programs don’t just throw random drills together. Instead, they combine drills based on athlete age, sport, and skill level.

A sample session might look like:

  1. Warm-up (mobility + A-skips)

  2. Acceleration work (wall drives + sled pushes)

  3. Agility (cone drills + ladder)

  4. Explosiveness (plyometrics)

  5. Reaction work (partner starts)

  6. Cooldown and mobility

Working with local coaches at Next Level Athletics Tulsa ensures these drills are performed safely and with correct technique.

Conclusion: Drill Smart, Not Just Hard

Improving speed isn’t about running laps or sprinting aimlessly. It’s about targeted, purposeful training using proven drills.

The best Speed Training Tulsa athletes don’t just train—they train with intent. Whether you’re just starting or looking to gain a step on the competition, mastering these drills can change your game.

Get faster. Move sharper. Start today.

Speed Training Tulsa