Training For Speed And Better Athletic Performance

Best methods for training speed

Because speed relies on your ability to recruit muscles quickly and with as much force as possible, it requires fast and explosive training methods. However, since speed is a combination of the four factors mentioned above, there is no single training style that can improve all of them simultaneously. In fact, it is smart to pinpoint which of these factors you want to improve and customize your training program accordingly. 

The biggest difference between these training methods is often how long you perform them during a single set. For example, reaction time only needs your response to a sound or a touch whereas acceleration requires <5-second maximal muscle work to reach your top speed. Of course, maximum speed and speed endurance rely on how much force you can ultimately produce and how long you can maintain performance at that intensity. 

Some of the best speed training methods include sprints that utilize sports-specific techniques as well as power and strength training. Plyometric training and ballistic exercises can be especially useful for increasing explosiveness, movement efficiency, and acceleration.

Strength training

To produce as much force as possible, you also have to be as strong as possible. This is especially evident in speed-related activities because as your velocity grows higher, your muscles have to be able to sustain nearly three times your own weight while maintaining an efficient sprinting technique. Therefore, your muscles have to be strong enough if you want to be able to perform at your best and not get injured in the process. Of course, this means that you have to incorporate strength and power training into your workout program. In fact, both of them have a direct correlation to your speed development. 

Maximum strength training, also known as muscular strength training, is a crucial component in speed training. Not only does it increase your maximum strength, but also your relative strength, which describes how strong you are for your size. To be able to improve your strength you must challenge the body through submaximal effort (below your maximum). This builds up and maintains your strength foundation to prepare your body for even more challenging exercises. Muscular strength also focuses on neural adaptations instead of increasing muscle mass (hypertrophy), which can be beneficial for sprinters. However, if you are a football player who also needs to tackle and wrestle yourself through the defense, you may benefit from added muscle mass as well. Whichever type of strength your sport requires, we highly suggest compound exercises that utilize multiple joints simultaneously. Deadlifts, front squats, and back squats are great examples of this. A tried-and-true method is to keep the eccentric phase (lowering phase) slow and controlled while performing the concentric phase (lifting phase) faster. This method is also very close to explosive strength or power training. 

Power training

While maximum strength has its advantages in multiple sports, it is useless unless you can reach it relatively quickly. And that is exactly what power training aims to do. It focuses on producing as much force in as little time as possible through improved muscle recruitment. And, since explosive power training focuses on improved neuromuscular connection instead of increasing muscle mass, you will be faster and more explosive without added bulkiness. In a way, power training combines your maximum strength with your speed capability in one explosive and high resistance movement which results in improved maximum speed and acceleration. Much like strength training, power training also requires explosive compound exercises such as snatches and cleans that utilize the whole body. However, because power training requires heavy loads and very fast repetitions, you must have the proper technique and strength foundation before attempting them. So, make sure you consult your coach or trainer to see if you are ready to move on to these kinds of exercises and don’t increase resistance too rapidly.

One of the most effective power training methods for speed is plyometric training, which consists of different explosive jumps, leaps, and hops performed at high intensity. This teaches your body to be explosive and produce as much force in as little time as possible. The best part about this is that it can easily be customized to fit the needs of your sport. While plyometric exercises are often done without additional weight, their suitability still depends on your training background and fitness level. For example, continuous explosive jumps on a hard surface can significantly strain your limbs and joints, so make sure your body is up for it. You may even want to perform plyometric exercises on a soft surface to prevent overuse injuries or inflammation such as shin splints etc.

Naturally, high resistance training helps you become stronger and more powerful during short and intense exercises, but it can also have some interesting effects on your endurance as well. In fact, having a higher maximum strength also means that any exercise below it will be easier to do. In a running context, this eventually provides a stronger and more efficient stride, which means you will be able to propel yourself forward with more power and less effort. In short, your running economy will increase significantly, which also benefits your endurance capability.

Sprints and technique training

Aside from your strength and power attributes, your technique can also be a limiting factor in your speed capability. This means that you have to include exercises that help your movements are both powerful and efficient while maintaining an optimal stride length and step frequency. With these in mind, sprint training can be divided into six different categories;

• Technique training
• Stride length training
• Stride rate training
• Sprints at varying intensity
• Resisted sprints
• Assisted sprints

Technique training consists of different drills that focus on refining your every move to make them more powerful with less effort. Different heel kicks, ankling, high-knee and arm-swing drills are not only great for reducing contact times and friction while you sprint but also improve force production on each step. These exercises are also very versatile and can be done at different speeds or with additional equipment such as ladders. You can even perform them backwards to challenge your technique and balance more. If you want to read more about sprinting technique specifically, we’ve written a whole article about it here. 

Stride length training is designed to improve the rhythm of your stride. And, to create a proper stride length training routine, you must first determine the perfect stride length for yourself. After all, shorter athletes have a naturally shorter stride than their taller competitors. This is important for sprinting because the optimal stride requires your foot to land perfectly under your hips. Overstriding, or stepping too far will increase contact times and create more friction whereas understriding means that your steps are too short to properly increase momentum. Stride length drills are generally done at 60-105% of your optimal stride length and performed at various intensities. A great way to do this is to use visual marks like tennis balls, sticks or cones to tell you where to place your feet during a sprint. 

Stride frequency training, also known as step frequency training, aims to increase how fast you can move your feet during a sprint. The most common methods of increasing step frequency are fast leg drills as well as resisted and assisted sprinting. Fast leg drills help you move your feet at a faster rate which should translate into sprinting as well. Intense ladder runs are a great example of stride frequency training and can be done forwards, sideways, backwards or even with one leg. There are tons of variations of different ladder runs. 

Sprints at varying intensities and distances are at the heart of speed training. If you want to be fast – you have to train fast. While technique drills are great methods to train for speed, they are still somewhat artificial movements and don’t represent real-life conditions. Therefore, they can’t be considered substitutes for sprinting. The biggest benefit of a well-structured sprint workout is that it is very sports-specific and has a direct effect on athletic performance. However, to improve your speed you must train at maximum intensity. Failing to do so will only focus on submaximal (below your maximum) speed which alters your stride and step mechanics and trains you to move slowly. Additionally, the running distances vary according to the speed attribute you want to train. For example, improving your acceleration requires only 5-50m sprints whereas maximum speed needs longer distances of 50-80m. This means that you have one or two seconds to run at your top speed. You may even want to try varied-pace sprints such as flying sprints, ins-and-outs or delayed sprints to resemble situations in various ball sports. 

Resisted sprints refer to sprint training with external resistance such as a weighted vest, sled or a parachute. You can even run uphill to have the same effect on your performance. The theory behind resisted sprinting training is that it needs more activation from your nervous system and recruits more muscle fibers than regular sprints. However, you have to be careful when incorporating resisted sprints into your training because too much resistance can be detrimental to your running mechanics. A good starting place is that resistance shouldn’t slow you down more than 10% and only cover 10-20 meters. You should also always maintain the same technique as you would with regular sprints. Otherwise, you may end up training for slower speed and worse technique. 

Assisted sprints, also know as overspeed training, refers to sprints where you run above the maximum speed that you can normally attain. This method forces you to adjust your stride frequency to match your velocity, which eventually translates into better performance during regular sprinting. The most common assisted sprint methods are running downhill, being towed and high-speed treadmill runs. However, it is important to remember that overspeed training is not suitable for beginners and you should slowly build up to them. A good rule of thumb is to only run 30-40m at a time and only with a 2-3° angle to prevent changing the right running mechanics. Additionally, you should not run more than 106-110% of your regular top speed to avoid injuries. 

Train at the right intensity

As with any other form of training, speed training also relies on progressively overloading the same muscle groups at the same intensity that you encounter in your own sport. Since speed requires very intense bursts of physical exertion in all its forms, you need to make sure you train at your full capacity. 

While acceleration and maximum speed rely on your ability to increase velocity as quickly and as high as possible, speed endurance training requires exercising at the correct heart rate. While traditional endurance exercises are performed at a moderate 50-70% of your maximum heart rate, vigorous exercises, such as speed endurance training, requires a heart rate of 70-85% of your maximum to have the correct effect on your performance. After all, your aim is to run both fast and for a longer period of time. However, it is also important to note that speed endurance exercises are also heavily related to the distance you are training for. For example, a 200m sprinter should train at a higher intensity than a 2,000m runner due to a shorter distance. 

The simplest way to calculate your maximum heart rate is 220bpm minus your age. While this gives you a general ballpark on what intensity to train in, there are also significant individual differences that need to be taken into account. Therefore, you should also keep an eye on your own perceived level of fatigue and monitor your breathing. This not only helps you train at a correct heart rate but also periodize your whole training program correctly.

If you want to improve your speed in a way that is both effective and safe, we suggest you divide your training programs into four phases;

• Early off-season training
• Late off-season training
• Preseason training
• In-season training

Each phase gradually builds up in intensity and training volume from the last one and makes sure you progress in a safe and consistent manner.

For example, early offseason workouts often incorporate dynamic flexibility and conditioning exercises whereas preseason and in-season training focus on more technical drills at higher speeds. If you want to dig deeper into how you can periodize your training for the best results, we’ve written an in-depth article here.

Because training for speed is one of the most physically demanding workout methods out there, it is important to remember to do conditioning at lower intensities as well. In fact, versatile training can help prevent overuse injuries while maximizing athletic development. So, be sure to keep an eye on the needs of your sport, playing position as well as individual needs and plan your routines accordingly.

Rest, recovery & Injury prevention

Because speed relies on your neuromuscular system’s (all muscles and the nerves connected to them) ability to recruit muscles as quickly and efficiently as possible, it is usually done in short to medium length spurts of high intensity. Thus, to make sure you are targeting your nervous system and not the muscles themselves, training for speed needs very long rest periods of 3-15 minutes depending on which effect you are going for. This is due to the fact that while most of your energy stores are replenished after a two-minute rest, you’ll want to give your body a few extra minutes to be fully recovered before tackling the next exercise.

The length of a single set, such as a sprint, also varies depending on whether you are focusing on reaction time, acceleration, maximum speed, or speed endurance. For example, acceleration focuses on fighting against inertia and accelerating towards your top speed and only lasts around 5-7s.

On the other hand, speed endurance is done at a high intensity for a long time, which also teaches your body to buffer lactate and maintain better performance for a longer time. Therefore, it also needs longer sets that can last up to several minutes at a time. This is also the reason why the number of sets in speed training can vary greatly. A good general rule is that as long as you can work out at your target intensity, you’re all set.

Often times the number of sets vary between 1-5 for technical drills and up to 10 for running drills.

Balancing your speed training routine needs to be taken into consideration even outside of your daily workouts. This is due to the fact that speed training can be extremely straining on your body, and should be treated as such. In fact, it may take up to 24-48h to fully recover from an intense speed training exercise, which means that you may have to concentrate more on managing your exercise load to ensure you stay fit and healthy. For example, that is why sprint training should be incorporated into your training routine only 2-3 times a week and focus on lighter exercises or full-on rest on other days. Not only do longer recovery periods give your body some much-needed rest, but it also helps you mentally prepare for the next training session. In fact, some even say that training for speed is more straining mentally than physically.

The easiest way to make sure you are mentally and physically prepared for the next speed training session is to make sure you get at least 8 hours of sleep and don’t perform very intense or fine motor skill dependant exercises first thing in the morning. The real key when training for speed is the quality of each exercise – not the quantity. This will make sure that you maintain athletic progress and stay healthy in the process.