Speed isn't just for sprinters. These five movements will make you faster, stronger, and more explosive in any sport.
Speed is trainable. Whether you play football, basketball, do athletics, or just want to be the fastest person in your group of mates — these five exercises will make a measurable difference in four weeks if you do them consistently.
1. Box jumps (explosive power)
Start with a box at knee height. Stand back, drive through the floor, and land softly on top. 4 sets of 6 reps. This builds the fast-twitch muscle fibers that fire at the start of a sprint. Rest fully between sets — this is power work, not cardio.
2. Broad jumps (horizontal force)
Sprint speed is about how much force you push backward into the ground. Broad jumps train exactly this. Jump as far forward as possible from a standing position. 3 sets of 8 reps. Focus on the push, not just the distance.
3. Resisted sprints (acceleration mechanics)
A resistance band around your waist attached to a fixed point, or a weighted sled if you have access. Sprint against the resistance for 20 metres, then sprint free. The contrast effect is real — your legs will feel like rockets when the resistance comes off.
4. Single-leg Romanian deadlifts (hamstring strength)
Hamstrings are the primary decelerators and re-accelerators in sprinting. Weak hamstrings = slower speed and higher injury risk. 3 sets of 10 each side, controlled and deliberate. No rush.
5. A-skips and B-skips (sprint mechanics)
These are the drills elite sprinters do in warm-up for good reason. They groove the mechanical pattern of efficient sprinting — high knees, dorsiflexed ankles, active ground contact. 3 sets of 20 metres each.
The programme
Do this twice a week for four weeks, after your warm-up and before any endurance work. Take video of your sprint at the start and end of week four. The difference will be visible.
Wear kit you can move in. The Sprint Joggers and Velocity Tee are built for exactly this kind of work.
