5 Speed Training Fundamentals Every Athlete Should Know

Speed is the most coveted attribute in athletics. Whether you're trying to beat your opponent to the ball, run a faster 40-yard dash, or shave tenths off your 100m time, understanding the fundamentals of speed development is critical.

After 25+ years of coaching athletes from high school to the Olympic Trials, here are the five principles I consider non-negotiable for speed development.

1. Technique Before Intensity

The biggest mistake I see in speed development is athletes trying to run fast before they can run well. Proper sprint mechanics — arm action, foot strike, posture, and drive phase technique — are the foundation everything else is built on.

Key takeaway: Spend time mastering A-skips, B-skips, and acceleration drills before chasing times.

2. Acceleration is Trainable

Many athletes believe speed is purely genetic. While genetics play a role, the acceleration phase (0-30 meters) is highly trainable. Proper body lean, shin angles, and force application can be taught and improved dramatically.

Key takeaway: Focus on block starts, wall drives, and sled pushes to improve your acceleration.

3. Recovery is Where Gains Happen

You don't get faster during training — you get faster during recovery. The sprint nervous system needs 48-72 hours to fully recover from maximal speed work. Overtraining is the enemy of speed.

Key takeaway: Quality over quantity. 3-4 high-quality sprint sessions per week is plenty.

4. Strength Underpins Speed

You cannot separate speed from strength. A stronger athlete can apply more force to the ground, which directly translates to faster sprints. Squats, deadlifts, and hip thrusts are essential.

Key takeaway: Include 2-3 lower body strength sessions per week alongside your sprint work.

5. Specificity Matters

Running slow doesn't make you fast. Training at or near race pace is essential for speed development. Long, slow distance running actually trains your body to be slow.

Key takeaway: Keep your sprint training fast and your recovery between reps complete.

Ready to put these principles into practice? Check out our Speed & Agility program designed to build speed from the ground up.