Goal Setting for Speed Improvement

Stop Running in Circles: How to Actually Get Faster

Ever feel like you're putting in the work but your speed just isn't budging? You're not alone. Most athletes hit a wall because they're training hard, but they're not training with a purpose. That's where goal setting comes in. It's the difference between just running and running toward something.

Think of it like this: trying to get faster without a clear goal is like trying to drive to a new city without a map. You might eventually get there by luck, but you'll waste a ton of gas and time taking wrong turns. A goal is your GPS for speed development. It tells you exactly which road to take and when to turn.

Forget "Get Faster." This is How You Set Real Speed Goals

The biggest mistake I see? Athletes set a vague goal like "I want to be faster." That's not a goal; that's a wish. It's impossible to measure and even harder to build a plan around. We need to get specific.

Make it a S.M.A.R.T. Race

You might have heard of S.M.A.R.T. goals. Let's make it real for speed.

Specific: Instead of "get faster," try "shave 0.2 seconds off my 40-yard dash time."

Measurable: You have to be able to track it. Use a stopwatch, a laser timer, or an app. If you can't measure it, it's not the right goal.

Achievable: Be ambitious, but don't set yourself up for failure. Cutting a full second off your 100m time in a month isn't realistic. Cutting a tenth of a second is.

Relevant: Does this goal actually matter for your sport? A soccer player might focus on a quicker 10-yard sprint rather than top-end 100m speed.

Time-bound: Set a deadline. "I will achieve this by the first game of the season." This creates urgency and helps you structure your training blocks.

A Story: Maria's First Step

I once worked with a basketball player, Maria. She told me, "Coach, I need to be quicker on defense." We made it S.M.A.R.T.: "Decrease her lane agility drill time from 11.5 seconds to 11.1 seconds in 8 weeks."

Suddenly, every drill had a purpose. We weren't just doing ladder drills; we were doing ladder drills to improve her footwork for that specific test. Eight weeks later, she clocked in at 11.0 seconds. The look on her face was pure electricity. That's the power of a specific target.

Your Game Plan: From Big Goal to Daily Grind

A big goal can feel overwhelming. How do you eat an elephant? One bite at a time. Break that big goal down into smaller, weekly goals.

If your goal is to improve your 40-time, your weekly goals might look like this:

Week 1-2: Focus on driving force production. Goal: Increase max squat by 5%.
Week 3-4: Focus on acceleration mechanics. Goal: Improve 10-yard split time.
Week 5-6: Focus on top-speed mechanics. Goal: Hold relaxed form at 90% max speed.

These small wins keep you motivated and prove you're on the right path. They turn one giant, scary race into a series of small, winnable sprints.

Alright, Let's Tackle Your Questions

How often should I re-test my speed?

Don't get obsessed with testing every day. You'll drive yourself crazy with natural day-to-day fluctuations. Test your main goal every 4-6 weeks. This gives your body enough time to actually adapt and make real progress.

What if I don't hit my goal?

First off, don't panic. This isn't failure; it's data. It means your training plan needs a tweak. Did you get enough sleep? Was your nutrition on point? Did you skip a recovery session? Look at it like a detective, not a judge. Adjust your plan and try again.

Should my goals only be about time?

Not at all! While clock time is the ultimate measure, process goals are huge. For example, "Focus on pumping my arms forcefully for all 10 reps of my sprints today," or "Achieve a 90-degree knee drive on every step during drills." Nail the process, and the results will follow.

How do I stay motivated?

Write your goal down and put it somewhere you'll see it every day—on your mirror, in your locker, as your phone's wallpaper. Better yet, tell a teammate or coach. Now you're accountable to someone else. And celebrate the tiny wins! Nailed your workout? That's a win. Felt explosive in drills? That's a win. Those add up.

Your Starting Blocks Are Waiting

Setting a goal is the first powerful step in taking control of your speed. It transforms hope into a plan and effort into results. So, grab a notebook, get specific, and break it down. Your faster self is waiting for you at the finish line you set.

Now get out there and run toward something.