Boost Speed with Sports Performance Training

Speed is one of the most valuable assets in any sport. It separates good athletes from great ones. Whether you’re chasing down a ball, breaking away from a defender, or sprinting toward the finish line, speed gives you the advantage.

In this article, we’ll break down how sports performance training can improve speed through proper mechanics, explosive power, and targeted drills.

Why Speed Matters in Athletics

Speed impacts every part of athletic performance:

• Acceleration helps you start faster

• Top-end speed allows you to outrun opponents

• Change of direction is quicker with a fast first step

• Reaction time improves with faster muscle responses

• Confidence increases when you know you can beat others to the spot

Improving speed doesn’t just help sprinters—it benefits athletes in football, soccer, basketball, baseball, and more.

The Foundation of Speed: Mechanics + Strength

Speed is a skill. That means it can be trained and improved with the right foundation.

Sprinting Mechanics

Good form leads to faster movement and fewer injuries. Focus on:

• Posture: Tall torso with a slight forward lean

• Arm action: Drive elbows back, not across the body

• Knee drive: Lift knees with force, not height

• Foot strike: Land on the ball of the foot under the hips

Drills like A-skips, B-skips, and wall drives reinforce these mechanics.

Strength and Power

Powerful muscles generate more force, which leads to faster sprints.

Key lifts to build speed:

• Trap bar deadlifts

• Power cleans

• Bulgarian split squats

• Plyometric jumps

These moves help you push harder into the ground—essential for sprinting.

Best Speed Drills for Athletes

Add these drills to your weekly sports performance training routine:

1. Sprint Starts

Build explosive acceleration from a dead stop.
How to do it: Begin in a 3-point stance or kneeling position. Sprint 10 yards at full speed.

2. Flying Sprints

Train top-end sprint mechanics.
How to do it: Build up over 10–20 yards, then sprint at max speed for 10–15 yards.

3. Resisted Sprints

Improve force production at takeoff.
How to do it: Use a sled or resistance band. Sprint 10 yards while maintaining form.

4. A-Skips

Reinforce sprint technique.
How to do it: Skip forward with high knees and strong arm drive. Focus on rhythm and posture.

5. Hill Sprints

Build power and reduce injury risk.
How to do it: Sprint up a slight incline (10–20 yards), then walk down to recover.

6. Bounding

Enhance stride length and ground contact strength.
How to do it: Perform long, exaggerated running strides over 20 yards.

Repeat these drills 2–3 times per week with proper rest between reps.

Weekly Speed Training Template

Here’s a sample structure for a speed-focused training week:

Always begin with a dynamic warm-up and technique-focused drills.

Avoid These Speed Training Mistakes

Speed training works best when done right. Watch out for these common mistakes:

• Overtraining: Speed work is intense—quality beats quantity

• Skipping rest: You need full recovery for true max-effort sprints

• Poor technique: Don’t just run fast, run well

• No progression: Gradually increase distance or intensity

• Neglecting strength: Weak muscles limit sprinting ability

Speed work should feel powerful, not exhausting. Keep reps short and focused.

The Role of Recovery in Speed Gains

Your body gets faster during rest, not just training.

• Sleep: Aim for 8–9 hours

• Hydration: Keeps muscles firing efficiently

• Foam rolling: Loosens tight hips, calves, and hamstrings

• Mobility work: Keeps stride length and posture optimal

Recovery isn’t optional—it’s part of the plan.

Looking to level up your speed in a structured way? Next Level Athletics offers custom sports performance training programs that combine sprint mechanics, strength work, and recovery.

Nutrition Tips to Fuel Speed Training

Fast movement demands fast fuel. Eat to support your training:

• Before workouts: Carbs like fruit or toast for energy

• After workouts: Protein + carbs to repair and refuel

• Hydrate: Drink water before, during, and after training

Proper nutrition helps muscles fire quickly and recover fully.

Conclusion: Train Speed with Purpose

Speed changes the game. But you can’t just hope to get faster—you need a plan. Use the drills, structure, and recovery strategies in this article to train speed the smart way.

Sports performance training isn’t just for elite sprinters. Every athlete benefits from better acceleration, quicker reactions, and top-end sprint speed. Start training today, and feel the difference on game day.