The Best Drills to Improve Sprint Speed

The Best Drills to Improve Sprint Speed

Introduction

Speed is a game-changer across nearly every sport. Whether you’re a sprinter, footballer, rugby player, or simply looking to elevate your athletic performance, improving your sprint speed can provide a significant competitive edge. However, true speed is about more than just how fast you can run. It depends on proper technique, explosive power, and efficient movement mechanics. That’s why relying solely on effort isn’t enough. To truly get faster, you must refine how you move. In this guide, we’ll explore the best drills to improve sprint speed, helping you develop the mechanics and power needed to reach your full potential

In this comprehensive guide, we’ll break down the best drills to improve sprint speed, covering:

The Science Behind Sprinting Faster

Essential Warm-Up Drills for Speed

Acceleration Drills (0-20m)

Maximum Velocity Drills (20-60m+)

Deceleration & Change of Direction Drills

Plyometrics for Explosive Speed

Strength Training for Sprinters

Common Sprinting Mistakes & How to Fix Them

Sample Speed Training Program

By the end, you’ll have a complete toolkit to shave tenths—or even seconds—off your sprint times.

1. The Science Behind Sprinting Faster

Before diving into drills, it’s important to understand the mechanics of sprinting. Speed is determined by:

Stride Length – How far each step covers.

Stride Frequency – How quickly you cycle your legs.

Ground Contact Time – The less time your foot spends on the ground, the faster you’ll be.

Force Production – The power generated from your glutes, hamstrings, and calves.

Elite sprinters optimize all four factors. The right drills train your nervous system to fire faster, improve muscle elasticity, and refine running mechanics.

2. Essential Warm-Up Drills for Speed

Never sprint cold! A proper warm-up primes your muscles and nervous system for explosive movement.

A. Dynamic Stretches
Leg Swings (Forward/Back & Side-to-Side) – Loosens hips.

Walking Lunges with Twist – Activates glutes and core.

High Knees & Butt Kicks – Increases blood flow to legs.

B. Mobility Drills
Ankle Hops – Improves ankle stiffness for better rebound.

Skips for Height & Distance – Trains explosive push-off.

C. Technique Drills
A-March (High Knees with Arm Swing) – Reinforces proper form.

B-Skip – Teaches pawing motion for ground contact.

3. Acceleration Drills (0-20m)

The first few steps are crucial in any sprint. These drills improve explosive starts.

A. Falling Starts
Lean forward until you’re about to fall, then explode into a sprint.

Why? Teaches forward body lean for optimal acceleration.

B. Resisted Sprints (Sleds/Bands)
Attach a sled or resistance band and sprint 10-20m.

Why? Builds power for overcoming inertia.

C. 3-Point & 4-Point Starts
Mimic track starts from different positions.

Why? Trains explosive first-step reaction.

4. Maximum Velocity Drills (20-60m+)

Once you hit top speed, mechanics become even more critical.

A. Fly Sprints
Build up speed over 20m, then sprint at max velocity for 20m.

Why? Lets you focus purely on maintaining top speed.

B. Wicket Drills
Place mini hurdles at precise distances to force optimal stride length.

Why? Trains proper ground contact and leg cycling.

C. Sprint with a Towel Around Neck
Hold a towel behind your neck to prevent over-rotating.

Why? Reinforces upright posture at max speed.

5. Deceleration & Change of Direction Drills

Speed isn’t just about straight-line running—cutting and stopping matter too.

A. Sprint-Stop-Sprint
Sprint 10m, stop abruptly, then sprint again.

Why? Improves braking control for sports agility.

B. 5-10-5 Shuttle (Pro Agility Drill)
Sprint 5m left and 10m right and then 5m back.

Why? Builds lateral quickness and deceleration.

C. Backpedal-to-Sprint Transitions
Backpedal 5m, then immediately explode forward.

Why? Trains rapid directional changes.

6. Plyometrics for Explosive Speed
Plyos train fast-twitch muscles for explosive power.

A. Box Jumps (Single & Double Leg)
Jump onto a box, landing softly.

Why? Increases vertical and horizontal force.

B. Depth Jumps
Step off a box, then immediately jump forward.

Why? Trains rapid force absorption and redirection.

C. Bounding (Power Skips)
Exaggerated skips with maximum hang time.

Why? Improves stride length and elasticity.

7. Strength Training for Sprinters

Strength supports speed. Key lifts:

A. Olympic Lifts
Power Cleans – Explosive triple extension (ankles, knees, hips).

Hang Snatches – Full-body power development.

B. Posterior Chain Work
Deadlifts – Strengthens glutes/hamstrings.

Romanian Deadlifts (RDLs) – Improves hamstring elasticity.

C. Single-Leg Exercises
Bulgarian Split Squats – Builds unilateral strength.

Single-Leg Romanian Deadlifts – Enhances balance and stability.

8 common sprinting mistakes and how to correct them:

1. Overstriding (Landing Heel First)
❌ Mistake: Extending the foot too far in front of the body, causing braking and inefficiency.
✅ Fix: Focus on landing with the foot under the hips (midfoot/forefoot strike) and maintain a slight forward lean.

2. Poor Arm Action
❌ Mistake: Swinging arms across the body or keeping them too stiff.
✅ Fix: Keep elbows bent at 90°, drive arms forward and back (not side to side), and relax the shoulders.

3. Lack of Hip Extension
❌ Mistake: Not fully driving the hips forward, reducing power.
✅ Fix: Strengthen glutes & hamstrings, practice A-skips and hill sprints to reinforce full hip extension.

4. Excessive Tension in Upper Body
❌ Mistake: Tight shoulders, clenched fists, or stiff neck.
✅ Fix: Keep hands relaxed (lightly open), drop shoulders, and stay loose to conserve energy.

5. Inadequate Recovery Between Sprints
❌ Mistake: Not resting enough between reps, leading to fatigue and poor form.
✅ Fix: Allow full recovery (1-3+ minutes between reps) to maintain speed and technique.

Bonus Tips for Improvement:
Drills: High knees, butt kicks, A/B-skips, sled pushes.

Strength Training: Squats, deadlifts, plyometrics.

Film Analysis: Record your sprints to spot errors.

9. Sample Speed Training Program

Day 1: Acceleration Focus

Falling Starts – 4x10m

Resisted Sprints – 4x20m

Plyometrics – Box Jumps 3×5

Day 2: Max Velocity Focus

Fly Sprints – 4x30m (20m build-up, 10m fly)

Wicket Drills – 5x20m

Strength – Power Cleans 4×3

Day 3: Agility & Deceleration

Sprint-Stop-Sprint – 5x10m

5-10-5 Shuttle – 4 reps

Single-Leg RDLs – 3×8 per leg

Conclusion

Improving sprint speed requires a mix of technique drills, plyometrics, strength training, and smart programming.

Consistency is key—track your progress with timed sprints and adjust as needed. With the right drills and effort, you’ll see noticeable gains in speed within weeks.

What’s The Best Drills to Improve Sprint Speed you know? Drop it in the comments!