Sprint to Success: Top 9 Drills to Boost Your Speed

Improving speed requires more than just running fast—it’s about building explosive power, refining your technique, and increasing efficiency. Incorporating targeted drills into your training routine is a proven way to achieve these goals. Here are nine drills every runner should use to sprint their way to success.

High Knees are a staple for developing speed. By driving your knees up toward your chest rapidly while maintaining an upright posture, you improve stride length and hip mobility. Butt Kicks, on the other hand, focus on strengthening your hamstrings by flicking your heels toward your glutes in a rhythmic motion.

A-Skips and B-Skips are classic drills that improve running form and coordination. A-Skips emphasize knee drive and quick ground contact, while B-Skips add a kick-out motion to mimic the full extension phase of a sprint. Bounding is another excellent drill, combining power and stride length as you leap forward with exaggerated, forceful strides.

Sprint-Focused Hill Repeats are fantastic for building strength and power. Sprinting uphill activates your glutes, calves, and quads while improving explosive force. Similarly, Resistance Band Runs add tension to your movements, forcing you to engage your core and drive your knees higher to overcome the added resistance.

Plyometric exercises like Box Jumps are invaluable for developing the explosive power needed for sprinting. With each jump, you train your fast-twitch muscle fibers to react and propel you forward faster. Additionally, Sprint Starts, which involve exploding out of a stationary position, help you perfect the acceleration phase of your run.

Lastly, don’t underestimate the value of Strides. These controlled, fast-paced 20-30 second sprints emphasize smooth transitions and efficient mechanics, acting as a bridge between long-distance running and full-speed efforts.

By incorporating these nine drills into your routine, you’ll strengthen the muscles needed for sprinting, refine your technique, and boost overall speed. The path to faster times isn’t just about running harder—it’s about training smarter.