Best Exercises to Improve Sprint Speed
Sprinting is the ultimate competitive advantage, whether you’re a GAA forward, a rugby winger, or a track athlete. If you want to increase your sprint speed, raw effort isn't enough. The key is to develop explosive power, efficient mechanics, and massive force production.
Many local athletes search for how to get faster, but the reality is that the best approach requires a combination of specific sprint drills, strength training, and plyometrics. Below, the coaches at Atlas High Performance break down the best exercises for speed so you can start training smarter right here in Limerick.
Many local athletes search for how to get faster, but the reality is that the best approach requires a combination of specific sprint drills, strength training, and plyometrics. Below, the coaches at Atlas High Performance break down the best exercises for speed so you can start training smarter right here in Limerick.
1. Sprint Variations – The Best Way to Get Faster
If you want to increase speed, the most effective training method is sprinting itself. By incorporating different sprint variations, you can improve acceleration, top-end speed, and overall sprint mechanics.
Sprint Training Exercises:
✅ Resisted Sprints (Sled Pushes) – Develops explosive power by forcing you to produce greater force through the ground.
✅ Hill Sprints – Builds strength and improves stride efficiency while reducing impact on joints.
✅ Acceleration Drills – Focus on short sprints (10-30m) with a strong forward lean to improve first-step quickness.
By training at maximum intensity, you teach your body to move more efficiently and improve sprinting mechanics over time.
If you want to increase speed, the most effective training method is sprinting itself. By incorporating different sprint variations, you can improve acceleration, top-end speed, and overall sprint mechanics.
Sprint Training Exercises:
✅ Resisted Sprints (Sled Pushes) – Develops explosive power by forcing you to produce greater force through the ground.
✅ Hill Sprints – Builds strength and improves stride efficiency while reducing impact on joints.
✅ Acceleration Drills – Focus on short sprints (10-30m) with a strong forward lean to improve first-step quickness.
By training at maximum intensity, you teach your body to move more efficiently and improve sprinting mechanics over time.
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2. Trap Bar Deadlifts – Build Strength for Sprinting
To increase sprint speed, you need to generate more force through the ground. One of the best speed training exercises for this is the trap bar deadlift.
Why Deadlifts Help Sprinting:
🏋️ Develops Lower-Body Strength – Stronger glutes, hamstrings, and quads mean more powerful sprint starts.
⚡ Increases Acceleration Ability – More strength means greater force production, helping you push off the ground with more power.
A stronger lower body means a faster, more explosive sprint. Incorporate deadlifts into your program 1-2 times per week to maximise results.
To increase sprint speed, you need to generate more force through the ground. One of the best speed training exercises for this is the trap bar deadlift.
Why Deadlifts Help Sprinting:
🏋️ Develops Lower-Body Strength – Stronger glutes, hamstrings, and quads mean more powerful sprint starts.
⚡ Increases Acceleration Ability – More strength means greater force production, helping you push off the ground with more power.
A stronger lower body means a faster, more explosive sprint. Incorporate deadlifts into your program 1-2 times per week to maximise results.
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3. Bounding & Plyometrics – Improve Ground Contact & Stride Length
When it comes to exercises to improve sprint speed, plyometric training is a must. Bounding, depth jumps, and hurdle hops train your body to generate force quickly, helping to enhance stride length and reduce ground contact time.
Best Plyometric Exercises for Speed:
✅ Bounding – Teaches efficient force application and improves stride power.
✅ Depth Jumps – Trains reactive strength and enhances sprint acceleration.
✅ Hurdle Hops – Develops explosive lower-body power for faster sprinting.
By consistently training with high-intensity plyometrics, you’ll develop better quickness and acceleration, essential for how to increase sprint speed.
When it comes to exercises to improve sprint speed, plyometric training is a must. Bounding, depth jumps, and hurdle hops train your body to generate force quickly, helping to enhance stride length and reduce ground contact time.
Best Plyometric Exercises for Speed:
✅ Bounding – Teaches efficient force application and improves stride power.
✅ Depth Jumps – Trains reactive strength and enhances sprint acceleration.
✅ Hurdle Hops – Develops explosive lower-body power for faster sprinting.
By consistently training with high-intensity plyometrics, you’ll develop better quickness and acceleration, essential for how to increase sprint speed.
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How to Structure Your Speed Training Workouts
To maximise speed development, follow these guidelines:
🔹 Sprint 2-3x per week – Include sprint variations like resisted sprints and acceleration drills.
🔹 Strength Train 2-3x per week – Focus on trap bar deadlifts, squats, and posterior chain exercises.
🔹 Incorporate Plyometrics 2x per week – Use bounding, hurdle hops, and depth jumps to enhance explosiveness.
🔹 Prioritise Recovery – Speed training is intense. Allow proper rest between sprints to maintain high-quality movement.
To maximise speed development, follow these guidelines:
🔹 Sprint 2-3x per week – Include sprint variations like resisted sprints and acceleration drills.
🔹 Strength Train 2-3x per week – Focus on trap bar deadlifts, squats, and posterior chain exercises.
🔹 Incorporate Plyometrics 2x per week – Use bounding, hurdle hops, and depth jumps to enhance explosiveness.
🔹 Prioritise Recovery – Speed training is intense. Allow proper rest between sprints to maintain high-quality movement.
Take Your Speed to the Next Level
If you’re serious about improving your sprint speed, you need to stop guessing and start measuring.
At Atlas High Performance Centre on Dock Road, Limerick, we specialise in speed training, sprint mechanics, and athletic development. Using elite-level VALD Force Plates and SmartSpeed timing gates, we can tell you exactly what is holding you back.
Stop guessing and start measuring. Find out exactly where you are losing speed with our Performance Assessment.
👉 Enquire about your assessment now!
If you’re serious about improving your sprint speed, you need to stop guessing and start measuring.
At Atlas High Performance Centre on Dock Road, Limerick, we specialise in speed training, sprint mechanics, and athletic development. Using elite-level VALD Force Plates and SmartSpeed timing gates, we can tell you exactly what is holding you back.
Stop guessing and start measuring. Find out exactly where you are losing speed with our Performance Assessment.
👉 Enquire about your assessment now!
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