5 Essential Drills to Dramatically Improve Your Sprint Speed

When it comes to athletic performance, few skills are as universally valuable as sprint speed. Whether you’re a youth athlete looking to make your mark, a high school player preparing for collegiate competition, or an experienced athlete aiming to shave precious seconds off your time, the right training approach can make all the difference.

At THIRST, we’ve worked with athletes across all age groups and competition levels, and we’ve identified the most effective drills that consistently deliver results. In this comprehensive guide, we’ll explore five proven sprint drills that have helped our athletes – from 10-year-old beginners to 18-year-old prospects and even collegiate competitors – significantly improve their acceleration, mechanics, and overall sprint times.

If you want to see how to use and implement these drills, feel free to watch the video below.

Why Sprint Speed Matters in Athletic Performance

Before diving into the specific drills, it’s important to understand why sprint speed is such a critical athletic attribute. In virtually every sport, the ability to accelerate quickly and reach top-end speed efficiently can be the difference between success and failure:

• In football, it might mean beating a defender to a spot or closing the gap on an offensive player
• In soccer, basketball, or field hockey, it could determine who controls a loose ball
• In baseball or softball, it affects everything from base running to defensive range
• In track events, it’s the direct measure of performance

Sprint speed isn’t just about raw talent – it’s a trainable skill that responds remarkably well to targeted drills and consistent practice. The five drills we’re about to cover have been selected specifically because they address the key mechanical components of effective sprinting while progressively building the specific strength needed for explosive acceleration.

Sprint Drill #1: 10-20 Yard Sprints – Mastering the Fundamentals

Sometimes the most basic drills yield the most impressive results. The 10-20 yard sprint may seem elementary, but it’s actually the foundation upon which elite sprint speed is built.

Why This Drill Works

The science behind this drill is straightforward but powerful. Top-end speed is only achievable when your acceleration phase is executed with proper mechanics. By focusing specifically on these shorter distances, you’re training your body to:

1. Optimize the critical drive phase mechanics that initiate movement
2. Develop the neuromuscular patterns that translate to explosive first steps
3. Build sport-specific acceleration that directly transfers to game situations

Practical Application

This drill is particularly valuable for sports where quick bursts of speed are essential – reaching a defensive position faster, beating an opponent to a spot on the field, or accelerating to create separation from a defender.

Implementation Tips

• Focus intently on your mechanics during each repetition
• Emphasize powerful arm action that complements your leg drive
• Maintain a proper forward lean throughout the acceleration phase
• Start from various positions to mimic sport-specific demands
• Track times to measure improvement, but prioritize mechanical quality over speed initially

For testing scenarios like combines or tryouts, mastering this drill can dramatically improve your recorded times, making it an excellent investment of training resources.

Sprint Drill #2: Prowler/Sled Marching – Building Acceleration Power

The second drill in our progression introduces external resistance to specifically target the drive phase mechanics that power your initial acceleration.

Why This Drill Works

Prowler or sled marching creates the perfect training environment to develop explosive power in your sprint start. By adding resistance while focusing on a marching pattern, you’re:

1. Training the specific knee drive pattern critical for acceleration
2. Developing the posterior chain strength needed for powerful ground force production
3. Reinforcing the optimal forward lean position that maximizes propulsive forces
4. Creating measurable resistance that allows for progressive overload

Advantages Over Traditional Methods

While wall sprints are commonly used to train similar mechanics, the prowler/sled march offers distinct advantages:

• Provides objective feedback through movement of the resistance
• Creates progressive overload potential as strength improves
• Better simulates the actual mechanics of moving through space
• Reinforces the ground contact forces needed in real sprinting

Implementation Tips

• Keep distances short (5-10 yards maximum)
• Focus on driving knees upward with maximum force
• Emphasize powerful ground contact on each step
• Maintain a consistent forward lean throughout
• Start with manageable resistance and progress gradually
• Use this as a progression toward more dynamic acceleration work

This drill serves as an excellent bridge between technical practice and force production – teaching your body not just how to move correctly, but how to generate maximum power while doing so.

Sprint Drill #3: Band-Resisted A-Skips – Reinforcing Mechanics Under Tension

The A-skip is a classic sprint drill, but adding band resistance transforms it into an even more powerful training tool for developing acceleration mechanics.

Why This Drill Works

Band-resisted A-skips combine technical practice with resistance training in a way that:

1. Forces maintenance of the critical forward lean position
2. Develops the specific coordination patterns needed for powerful acceleration
3. Strengthens the hip flexors and extensors in a sprint-specific movement pattern
4. Creates progressive resistance that increases as you move forward

The Forward Lean Advantage

One of the most significant benefits of this drill is how effectively it teaches athletes to maintain a forward body position. Without some form of external resistance, athletes tend to remain too upright during drills, failing to replicate the body position needed during actual acceleration.

Implementation Tips

• Secure a band at waist height and attach it around the athlete’s waist
• Begin with light resistance and increase as technique improves
• Focus on driving the knee up forcefully on each skip
• Emphasize powerful ground contact on the landing leg
• Maintain coordinated arm action throughout the movement
• Use as part of a warm-up sequence or as technical preparation before sprint work

This drill serves as an excellent low-impact option for developing sprint mechanics while still creating enough resistance to challenge the athlete and reinforce proper positioning.

Sprint Drill #4: Sled Dragging – Building Sprint-Specific Strength

Sled dragging introduces a more substantial resistance component that specifically targets the posterior chain muscles crucial for explosive acceleration.

Why This Drill Works

When properly implemented, sled dragging creates a training stimulus that:

1. Develops exceptional hamstring strength in a sprint-specific movement pattern
2. Reinforces the optimal forward body position for acceleration
3. Increases ground force production capacity
4. Creates a post-activation potentiation effect that can enhance subsequent unloaded sprinting

The Transfer Effect

One of the most valuable benefits of this drill is the immediate transfer to unloaded sprinting. Athletes consistently report feeling “lighter” and more explosive after performing loaded sprint work, a phenomenon supported by research on post-activation performance enhancement.

Load Selection Guidelines

Proper loading is critical for this drill to be effective:

• Youth athletes (10-14): 25-40 pounds
• High school athletes: 40-60 pounds
• Collegiate/advanced athletes: 60-90+ pounds
• Position-specific considerations (e.g., defensive linemen may use heavier loads)

Implementation Tips

• Use a proper harness or belt that allows natural running mechanics
• Maintain a distance where technique remains sound (typically 10-30 yards)
• Focus on powerful leg drive rather than just moving the weight
• Incorporate into training 1-2 times weekly during strength development phases
• Consider alternating loaded and unloaded repetitions to maximize the transfer effect

By progressively challenging the hamstrings and posterior chain with appropriate loads, this drill creates both the strength and neuromuscular adaptations needed for improved acceleration capacity.

Sprint Drill #5: Band-Resisted Acceleration Starts – Extending the Drive Phase

Our final drill specifically addresses one of the most common technical errors in sprinting: rising up too quickly during acceleration.

Why This Drill Works

Band-resisted acceleration starts create a unique training environment that:

1. Forces athletes to remain in the forward-leaning drive position longer
2. Creates progressively increasing resistance that mimics the increasing force demands of acceleration
3. Develops the specific strength needed to maintain proper mechanics under fatigue
4. Teaches athletes to continue applying horizontal force longer before transitioning to upright running

Addressing a Common Limitation

The tendency to “pop up” too early during acceleration significantly limits sprint performance. This drill directly combats that tendency by creating a resistance pattern that punishes early vertical rise and rewards continued horizontal force application.

Implementation Tips

• Select a starting position relevant to your sport (three-point stance, two-point stance, etc.)
• Attach a band at waist level and secure it around the athlete’s waist
• Keep distances short (approximately 5 yards)
• Focus on driving forward against increasing resistance
• Emphasize maintaining the forward lean throughout the entire drill
• Use as a technical preparation drill before unloaded sprint work

This drill serves as an excellent teaching tool for extending the acceleration phase and maximizing horizontal force production – critical components for achieving optimal sprint performance.

Programming These Drills for Maximum Results

Knowing the drills is only part of the equation – implementing them effectively requires thoughtful programming. Here’s a framework for incorporating these drills into a comprehensive sprint development program:

Early-Season Focus (Technique Development Phase)

• Prowler/Sled Marching: 3-4 sets of 5-10 yards
• Band-Resisted A-Skips: 4-6 sets of 10-15 yards
• 10-20 Yard Sprints: 6-8 repetitions with full recovery

Mid-Season Focus (Power Development Phase)

• Sled Dragging: 4-5 sets of 10-20 yards with moderate load
• Band-Resisted Acceleration Starts: 5-6 repetitions from sport-specific positions
• 10-20 Yard Sprints: 6-8 repetitions at 95%+ effort with full recovery

Pre-Competition Phase (Performance Optimization)

• Band-Resisted Acceleration Starts: 3-4 repetitions
• Sled Dragging: 2-3 light-load repetitions for neural activation
• 10-20 Yard Sprints: 4-6 repetitions at 100% effort with full recovery

Weekly Integration Example

• Monday: Technique emphasis with A-Skips and Prowler Marching
• Wednesday: Power development with Sled Dragging
• Friday: Speed performance with Band-Resisted Starts and maximum-effort short sprints

Measuring Progress and Tracking Improvement

To ensure these drills are delivering results, implement a consistent testing protocol:

1. Establish baseline measurements for 10-yard and 20-yard sprint times
2. Retest every 3-4 weeks using standardized conditions
3. Track not just times but also technical proficiency using video analysis
4. Monitor progress in resistance loads for sled work and prowler marches
5. Document subjective feedback on how acceleration feels during competition

Common Questions About Sprint Training

How often should these drills be performed?

For optimal results, incorporate these drills 2-3 times weekly, with at least 48 hours between high-intensity sprint sessions to allow for proper recovery.

Can these drills benefit athletes of all ages?

Yes, but with appropriate modifications. Younger athletes (10-14) should emphasize proper mechanics with minimal loading, while older athletes can progressively increase intensity and resistance.

How long before results become noticeable?

With consistent implementation, technical improvements are typically visible within 2-3 weeks, while measurable time improvements often emerge within 4-6 weeks.

How should these drills be integrated with other training components?

Always perform sprint and acceleration work early in training sessions when the nervous system is fresh. These drills combine well with plyometric training and can precede strength work in a properly periodized program.

Conclusion: Building Sustainable Speed

Improving sprint speed isn’t about finding shortcuts or quick fixes – it’s about systematically developing the specific strength, mechanics, and neuromuscular patterns that allow for explosive acceleration and efficient movement.

The five drills outlined in this guide have consistently helped athletes across age groups improve their sprint performance by addressing the fundamental components of acceleration mechanics:

1. Optimal body positioning (forward lean)
2. Powerful knee drive and leg action
3. Effective ground force production
4. Extended acceleration phase mechanics
5. Sport-specific application of sprint skills

By implementing these drills consistently and progressively, you’ll develop not just faster times on a stopwatch, but more explosive and effective movement that translates directly to improved athletic performance.

Remember, the goal isn’t just to sprint faster in isolation – it’s to become a more explosive, dynamic, and effective athlete in your sport. These drills provide the foundation for that transformation.

Click here for more information on sprint training, sport-specific speed development, or personalized coaching.