Speed Training Drills: How to Improve Your Speed

All coaches including football coaches know that warming up is important. Warming up will help get a player mentally ready for the game and will help prevent injuries. There are some warm up drills that can be used for speed training. To start the warm up a player should slowly job for 400 yards. They warm ups can also include jumping rope for one minute between this running. They should complete crab walks to get the hamstring ready and high knee drills to improve on overall technique.

Stride Length Drills

Once a player has warmed up they can start with the speed training drills. Sixteen mini hurdles such as cones can be set up 18 inches from the starting line and then placed every six inches. The player will then get into a three points stance and sprint from one end of the course to another. They should be able to put one foot between each hurdle. Players should keep track of their time as they complete the drill and aim to go faster each time.

Resisted Sprints

This training drill is done with a partner. One person will be the runner. The other person will stand is front and put their hands on the shoulder of the runner. While the runner is trying to go forward the other person is walking backwards in an attempt to hold the runner back. This will help build up the leg muscles.

Stride Rate Development with Fast Feet

To train for this a player is going to do something a little different. They will stand in front of a mirror and stand so their feet are shoulder length apart. The elbows are then put at a 90 degree angle and the palms should be facing each other. Put on head near the eye and the other hand on the lower back. Bring the knees up half way and try to fun fast in place. This will help the muscles in the legs build up and will allow a person to train to run faster.


This will help build up the muscles that are needed to allow a player to have longer strides. They need to stand with the feet facing forward and they should be shoulder length apart. The head will be kept straight and the hips are lowered. The buttocks should go as low as the knees. This should be done in reps of 20. A person will notice that their legs will become stronger and this will allow them to run faster.

These are some drills that a player can do to become faster on the field. These drills will help build up the muscles in the body that will allow a player to run faster and increase their stride so they can get more speed during a game.