Explosive Training for Speed: Get Faster Fast

Speed wins games. Whether you’re breaking away from a defender or racing toward a finish line, explosive training helps you move faster and react quicker.

This article breaks down how explosive training develops speed and gives you a plan to integrate sprint-focused drills into your workouts.

Let’s turn that quickness into game-changing acceleration.

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Why Explosive Training Improves Speed

Speed is more than just how fast your legs move—it’s a combination of:

• Force production

• Reaction time

• Coordination

• Mobility

• Muscle recruitment

Explosive training builds these components by activating fast-twitch muscle fibers, which fire rapidly and produce force with speed. When you train explosively, your body learns to move faster—period.

According to the NSCA, power-focused exercises are essential for sprint acceleration and top-end speed development.

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Sprint Speed Starts With Explosive Power

To run faster, you need to apply more force into the ground in less time. Explosive training helps you do exactly that.

Speed is built in two phases:

1. Acceleration Phase

This covers the first 5–20 yards. Here, short bursts and powerful strides are key. Your body must lean forward and push explosively.

2. Max Velocity Phase

This occurs after acceleration. You’re upright and striding at top speed. Your focus shifts to maintaining power and rhythm.

Explosive drills target both phases—so you become quicker off the line and faster across the finish.

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Best Explosive Training Drills for Speed

These exercises build sprint-specific explosiveness:

Resisted Sprint Drills

Use a sled, parachute, or resistance bands. Sprint for 10–20 yards with resistance, then rest. These build drive and hip extension power.

Bounding

Large, exaggerated strides build strength and rhythm in the sprint pattern. Focus on control, height, and landing softly.

Jump Lunges

Start in a lunge. Jump and switch legs mid-air. This explosive movement builds leg speed, strength, and balance.

Depth Jumps into Sprint

Step off a box, land softly, and immediately sprint 10 yards. This develops reactive strength and acceleration.

Medicine Ball Scoop Toss

Hold a medicine ball, squat slightly, and explosively throw it forward from your hips. Great for horizontal force production.

Need help structuring speed work? Next Level Athletics offers athlete-focused programming designed to build real-world speed.

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How to Structure Explosive Speed Workouts

Keep your workouts short, intense, and focused. Here’s a sample format:

• Warm-Up (10–15 mins):
  Include high knees, butt kicks, A-skips, and mobility drills.

• Drill Block (20 mins):
  Choose 2–3 explosive drills. Do 3–5 sets with full rest.

• Sprint Block (10–15 mins):
  Perform short sprints (10–40 yards). Focus on mechanics.

• Cooldown (5–10 mins):
  Light jog, stretching, and breathwork.

Training Tip: Explosive work should happen 2–3 times per week, ideally when you’re fresh and fully recovered.

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Key Technique Tips for Speed Gains

• Push, don’t pull: Focus on driving the ground away with your feet.

• Stay low during acceleration: Keep a forward lean for the first 5–10 yards.

• Relax the upper body: Tension slows you down. Stay smooth and controlled.

• Use your arms: Drive your elbows back with power—they help propel your legs.

These cues improve your form and help translate explosive power into real-world speed.

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Mistakes That Slow You Down

To get faster, you also need to avoid these speed-killing habits:

❌ Poor mechanics: Running with bad form leads to wasted motion and higher injury risk.

❌ Too much fatigue: Sprinting when you’re tired decreases explosiveness and reinforces bad patterns.

❌ Skipping recovery: Speed gains happen during recovery—not while grinding every day.

❌ Ignoring mobility: Tight hips and ankles reduce stride length and control.

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Results You Can Expect From Explosive Speed Work

With consistent explosive training, athletes typically notice:

• Quicker reaction time

• Shorter sprint times (10–40 yards)

• Faster first steps

• Improved jump height (speed and vertical power are closely linked)

• More confidence on the field or court

The body becomes more responsive, more powerful, and more fluid.

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Conclusion: Explosive Speed You Can Feel

Explosive training is the key to running faster—whether you’re chasing, escaping, or racing. By focusing on acceleration drills, sprint mechanics, and recovery, you’ll build serious speed that sticks.

Start small, train smart, and stay consistent. With the right drills and approach, you’ll leave your competition in the dust.