Speed Training Workouts for Explosive Athletes

If you want to be faster on the field, court, or track, speed training workouts are your secret weapon. They combine sprinting, strength, and agility to develop true athletic explosiveness.

In this article, you’ll get complete speed training workouts that focus on acceleration, max velocity, and multidirectional movement—ideal for athletes in any sport.


Why Speed Training Workouts Matter

Speed separates good athletes from great ones. Whether you’re chasing down a ball or breaking away from defenders, speed gives you an edge.

Speed training workouts improve:

  • Sprint acceleration

  • Explosive first steps

  • Agility and direction changes

  • Sprinting posture and mechanics

  • Sport-specific performance

Done consistently, they lead to long-term performance gains.


Key Elements of a Speed Training Workout

Speed workouts should always be focused, intense, and intentional. Each session should include:

  1. Dynamic Warm-up

  2. Acceleration Drills

  3. Top-End Speed Drills

  4. Change of Direction Drills

  5. Plyometrics or Strength Moves

  6. Cooldown and Recovery

Let’s walk through each step with workout examples.


Sample Speed Training Workout #1: Acceleration Focus

Warm-up (10 min)

  • High knees

  • Leg swings

  • A-skips

  • Lunges with twist

  • Sprint buildups (3x20m)

Acceleration Drills

  • 4x10m sprints from 3-point stance

  • 3x20m falling starts

  • 3x sled pushes (15m)

Plyometric Power

  • 3×5 broad jumps

  • 3×5 bounding strides

  • 3x10m single-leg hops

Strength Circuit

  • Trap bar deadlift (4×4)

  • Step-ups with knee drive (3×6 each leg)

  • Nordic hamstring curls (3×6)

Cooldown

  • Light jog

  • Static hamstring and quad stretches

This workout trains athletes to explode out of a stop and gain speed quickly.


Sample Speed Training Workout #2: Top-End Speed Focus

Warm-up

  • Butt kicks

  • Carioca steps

  • A-skips and B-skips

  • Arm swings and mobility drills

Sprint Mechanics

  • Wall drills (marching + sprinting in place)

  • Straight-leg bounds

  • 2x20m acceleration sprints

Max Velocity Drills

  • 4x flying sprints (20m buildup + 20m max sprint)

  • Sprint-float-sprint: 10m sprint, 10m float, 10m sprint

  • 3x30m resisted band sprints

Plyometrics

  • Depth jumps (3×4)

  • Lateral hurdle hops (3×6 each side)

Strength & Core

  • Romanian deadlifts (3×8)

  • Cable resisted high-knee drives (3×10)

  • Plank variations (3 sets)

Cooldown

  • Deep breathing

  • Hip mobility work

This speed training workout sharpens sprinting form and top-end velocity.


Sample Speed Training Workout #3: Agility & COD

Warm-up

  • Jumping jacks

  • Dynamic lunges

  • Side shuffles

  • Low skips

Agility Drills

  • Pro agility drill (5-10-5 shuttle)

  • T-drill with sprint/shuffle/backpedal

  • Zigzag cone cuts (5 reps)

Reaction & Decision-Making

  • Partner mirror drill (30 sec x 4 sets)

  • Ball drop sprints (5 reps)

  • Random cone callouts (coach points—athlete reacts)

Plyo + Core

  • Skater bounds (3×10)

  • Box jumps with stick landings (3×5)

  • Russian twists (3×20)

Strength

  • Bulgarian split squats (3×6 each leg)

  • Lateral sled drags (3x10m)

Cooldown

  • Calf and hip flexor stretches

  • Breathing reset exercises

This workout boosts lateral quickness, reaction time, and change-of-direction skills essential for game speed.


Guidelines for Success

To make your speed training workouts effective:

  • Rest fully between sprints (1–3 minutes)

  • Use perfect form during every rep

  • Train fast—don’t go through the motions

  • Track progress (timed sprints, distance, or resistance)

  • Stay consistent—at least 2 sessions per week

Athletes who follow structured speed workouts make consistent progress without plateaus.


Common Mistakes to Avoid

Avoid these errors that can limit your progress:

  • Overtraining: Speed improves with rest and recovery

  • Skipping warm-ups: Leads to injury and poor performance

  • Ignoring strength: Weak muscles limit sprint potential

  • Using too much resistance: Can reduce sprint speed and form

  • Not practicing sprint technique: Reinforces bad habits

Focus on quality movement and gradual overload.


Work with Speed Experts

Getting faster takes more than just effort—it takes a plan. At Next Level Athletics USA, expert coaches guide athletes through personalized speed training workouts that target their sport-specific needs.

Whether you’re a sprinter, soccer player, or football athlete, their coaching ensures you’re getting faster safely and effectively.


Conclusion: Train Fast, Play Faster

Speed training workouts are essential for becoming a more explosive, dominant athlete. They develop the key traits that separate elite performers from the rest.

With the right combination of sprint drills, strength work, and recovery, you’ll:

  • Accelerate faster

  • Sprint with better form

  • Move efficiently in all directions

  • Stay resilient against injuries

Start adding speed training workouts to your routine today—and watch your athletic performance soar.

Next Level Athletics Assessment, 20-yard sprint