Forward bounding is a simple, low-equipment sprint mechanics drill that reduces ground contact time and builds the reactive, springy strength fast athletes rely on. Learn how to perform forward bounding correctly, the muscles it targets, common mistakes to avoid, and how to program it for sprinters, combat athletes, and youth athletes. All you need is a straight line and some open space to start running faster and moving more efficiently.
The high knees to stick drill is a beginner-friendly speed development exercise that teaches athletes proper knee drive, arm mechanics, and sprint technique through deliberate, position-focused repetition. By pausing at the top of each movement pattern, athletes learn to feel and replicate the 90/90 position that drives efficient acceleration mechanics. Add this drill to your speed training warm-up to build faster, more powerful athletes from the ground up.
Discover the seven most effective strength exercises that will dramatically increase your sprint speed and help you run faster, whether you’re a track athlete, football player, or any competitor who needs explosive acceleration. This comprehensive guide breaks down exactly how movements like the power snatch, hang power clean, box squat, and Bulgarian split squat develop the rate of force development and maximum strength required for superior sprint performance. Learn the scientific rationale behind each exercise, proper implementation strategies, and how to program these movements together for optimal speed development while reducing hamstring injury risk.