Speed Training Workouts for Faster Sprinting
Speed training is one of the most effective ways to become a faster, more explosive athlete. Whether you’re a sprinter or play field sports, sprinting faster can give you a serious edge.
In this article, you’ll learn how to structure effective speed training workouts for optimal results.
What Makes a Good Speed Training Workout?
A quality speed training workout includes a warm-up, sprint drills, strength movements, and recovery periods. The goal is to improve power, coordination, and acceleration.
To sprint faster, you need to train the nervous system, build strength, and fine-tune your technique.
Warm-Up: Prime Your Body for Speed
Never skip the warm-up. It prepares your muscles and nervous system for high-speed movements.
Sample Warm-Up (10–15 Minutes)
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Jog 5 minutes
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Dynamic stretches (leg swings, high knees, butt kicks)
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Sprint drills (A-skips, B-skips, straight-leg bounds)
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3 x 10-meter build-up sprints at 70–90% effort
This routine activates your muscles and prevents injury during intense speed training.
Sprint-Specific Drills for Speed Training
These drills improve sprint mechanics and stride efficiency. Include them in your workout 2–3 times per week.
Sprint Drill Examples
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Falling Starts: Lean forward and sprint 10–20 yards. Focus on explosive first steps.
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Resisted Sprints: Use a sled or resistance band. Keep distance short—10 to 15 yards.
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Flying Sprints: Jog 20 yards, then sprint at max effort for 20–30 yards.
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Hill Sprints: Sprint uphill for 10–30 yards. Walk back down to recover.
Each drill enhances different parts of your sprint: acceleration, top-end speed, and stride control.
Strength and Power Movements
Speed is built in the weight room too. Strength training develops the force you need to sprint with power.
Essential Lifts for Speed
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Trap Bar Deadlift: Builds posterior chain strength for acceleration.
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Barbell Squat: Increases lower body power.
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Hip Thrusts: Targets glutes, vital for sprinting.
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Step-Ups and Lunges: Mimic sprinting motion and boost unilateral strength.
Do 3–4 sets of 4–6 reps with proper form. Rest 1–2 minutes between sets to maintain power.
Sample Speed Training Workout
Here’s a complete workout you can try twice a week:
Warm-Up: (as outlined above)
Drill Block:
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A-skips – 2 x 20 yards
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Falling Starts – 3 x 10 yards
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Flying Sprints – 3 x 30 yards
Strength Block:
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Trap Bar Deadlift – 4 x 5
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Walking Lunges – 3 x 8 per leg
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Box Jumps – 3 x 6
Cool Down:
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Light jog for 5 minutes
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Stretch hamstrings, quads, calves, and hips
Focus on quality, not quantity. Each sprint should be performed at 90–100% intensity with full recovery between reps.
Tips to Maximize Your Speed Training Workouts
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Rest fully between sprints: Speed work needs high output, so rest 1–3 minutes between reps.
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Train 2–3 times per week: This gives enough frequency for improvement without burnout.
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Track your progress: Use a stopwatch or app to monitor sprint times and set goals.
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Stay consistent: Speed training takes time and regular practice.
Joining a professional program like Next Level Athletics USA can also accelerate your results with expert coaching.
Nutrition and Recovery for Speed Gains
To get the most out of your workouts, recovery is key. Sleep at least 7–9 hours per night and eat a balanced diet. Include lean proteins, complex carbs, and healthy fats.
Hydration matters too—drink plenty of water before, during, and after training.
Learn more about sprinting’s health benefits on Healthline, including fat burning and cardiovascular improvements.
Conclusion: Sprint Toward Better Performance
Speed training workouts help you run faster, move quicker, and perform better in sports. With the right drills, strength work, and recovery plan, you’ll see noticeable improvements.
Remember: quality beats quantity. Focus on form, rest when needed, and stay committed. If you do, your sprint times will drop—and your confidence will soar.
Start training today, and experience the power of speed.
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