5 drills to increase your sprinting speed

BBrandon November 22, 2023 7:02 AM

Whether you're a seasoned athlete or a fitness enthusiast looking for new ways to improve your performance, increasing your sprinting speed can make a world of difference. In this article, we're going to break down 5 drills that can help you become a faster sprinter.

Strength Training

1. Squats

Squats are a great way to build lower body strength. They target your quadriceps, hamstrings, and glutes, which are essential for powerful sprints.

  • Start by standing with your feet shoulder-width apart.
  • Lower your body as if you're sitting in a chair.
  • Keep your chest up and your back straight.
  • Push through your heels to return to the starting position.
  • Repeat this exercise for several reps.

2. Deadlifts

Deadlifts work your entire posterior chain, including your hamstrings and glutes. This can help improve your sprinting speed.

  • Begin with the barbell on the ground.
  • Bend at your hips and knees to grab the barbell with an overhand grip.
  • Keep your back straight and lift the barbell by straightening your hips and knees.
  • Lower the barbell back to the ground.
  • Repeat this exercise for several reps.

Speed Training

3. Hill Sprints

Hill sprints can improve your speed and power. The uphill gradient adds resistance, which helps to increase your sprinting strength.

  • Find a steep hill and stand at the bottom.
  • Sprint up the hill as fast as you can.
  • Walk back down the hill to recover.
  • Repeat this exercise for several reps.

4. Resistance Sprints

Resistance sprints involve sprinting with additional weight or resistance. This can enhance your strength and speed.

  • You can use a weighted vest or a resistance band.
  • Sprint for a short distance with the added resistance.
  • Rest and recover before repeating the exercise.

Technique Drills

5. High-Knee Drills

High-knee drills improve your running form and increase your stride frequency. This can help to improve your sprinting speed.

  • Stand tall and quickly drive one knee towards your chest.
  • As you lower your leg, drive your other knee up.
  • Aim to make this motion as quick and smooth as possible.

Improving your sprinting speed requires a combination of strength training, speed training, and technique refinement. Incorporating these drills into your workout routine can help you achieve faster sprinting times and improve your overall athletic performance.

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