Speed Drills & Workouts: Run Faster, Train Smarter

Want to leave your competition in the dust? Speed isn’t just something you’re born with—it’s something you build. Whether you're a sprinter, a soccer player, or just someone who wants to pick up the pace, the right drills and workouts can make all the difference. Here’s how to train for speed the right way.

Why Speed Training Matters

Think about the last time you saw a pro athlete break away for a game-winning play. That burst of speed wasn’t luck—it was training. Speed drills improve your explosive power, reaction time, and efficiency in motion. Even if you’re not chasing a gold medal, faster movements mean better performance in sports, fewer injuries, and more confidence in your stride.

The Best Speed Drills to Try Today

Here are some of the most effective drills to get you moving faster—no fancy equipment needed.

1. Sprint Intervals

Short, all-out bursts with full recovery in between. Example: 10 x 40-meter sprints with 60 seconds of rest. This trains your body to recruit fast-twitch muscle fibers—the ones responsible for explosive speed.

Pro tip: A client of mine, a high school football player, shaved 0.3 seconds off his 40-yard dash in 6 weeks just by doing sprint intervals twice a week.

2. Hill Sprints

Find a steep hill. Sprint up it. Walk back down. Repeat. The incline forces you to drive harder with each step, building serious power.

3. Ladder Drills

Agility ladders aren’t just for footwork—they sharpen quick, precise movements that translate to faster direction changes on the field or court.

4. Plyometrics (Jump Training)

Box jumps, broad jumps, and skater hops teach your muscles to generate force quickly. More force = more speed.

Sample Speed Workout

Try this routine 2-3 times a week (after a warm-up!):

  • 5 x 20m sprints (90% effort, walk back recovery)
  • 3 x 30m hill sprints (jog down recovery)
  • 3 sets of ladder drills (focus on quick feet)
  • 10 box jumps (explosive landings)

Common Speed Training Mistakes

Even the most motivated athletes mess these up:

  • Skipping the warm-up: Cold muscles = slower and risk of injury.
  • Going too long: Speed work should be short and intense. If you’re gassed, you’re not training speed—you’re training endurance.
  • Poor form: Leaning back? Overstriding? Bad mechanics slow you down.

FAQs

How often should I do speed drills?

2-3 times a week max. Your nervous system needs recovery to adapt.

Will lifting weights make me faster?

Yes—if you focus on explosive movements like cleans, squats, and deadlifts. Strength supports speed.

Can I train speed if I’m not an athlete?

Absolutely! Speed drills improve coordination, reaction time, and overall fitness for anyone.

How long until I see results?

Most people notice improvements in 4-6 weeks with consistent training.

Final Tip: Consistency Beats Intensity

One killer workout won’t make you fast. But showing up week after week? That’s how you build speed that lasts. Now get out there and run like you mean it.

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