How to Sprint Faster: 3 Things Every Athlete Should Do

Introduction

Speed is a game-changer in sports. Whether you play football, soccer, basketball, or any sport requiring quick bursts of movement, being faster gives you a serious edge.

Many athletes think sprinting speed is purely genetic—you either have it, or you don’t. The truth? Speed is a skill that can be trained. At Harper Strength and Speed, we help athletes develop speed by focusing on three key areas:

✅ Sprint Mechanics – Move efficiently to maximize speed.
✅ Jump Training – Increase power output for stronger strides.
✅ Strength Training – Build force production to generate more speed.

Let’s break down each one.

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1️⃣ Work on Your Sprint Mechanics

Speed isn’t just about moving your legs faster—it’s about moving efficiently. Without proper mechanics, you waste energy and limit your top speed. The key is refining technique to improve stride length, stride frequency, and force application.

Key Sprint Mechanics to Focus On:

• Posture: Slight forward lean, core engaged—avoid bending at the waist.
• Arm Drive: Keep arms bent and moving forward and back (not side to side).
• Knee Drive & Foot Contact: Drive knees high and push the ground away to generate forward propulsion.

Drills to Improve Sprint Mechanics:

✅ A-Skips – Improve rhythm and knee drive.
✅ Wall Drills – Reinforce acceleration angles.
✅ High-Knee Runs – Train stride frequency.

Better sprint mechanics reduce wasted movement, making you faster with less effort.

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2️⃣ Jump Training for Explosive Power

Speed comes down to force production—the faster and harder you push off the ground, the faster you’ll sprint. Jump training develops explosive power by training your body to apply force quickly.

Why Jump Training Works:

🏆 Activates fast-twitch muscle fibers – Essential for sprinting speed.
🏆 Improves force application – More power per stride.
🏆 Enhances ground contact efficiency – Less time on the ground, more speed.

Best Jump Exercises for Sprint Speed:

✅ Bounding – Mimics sprint mechanics, improving stride power.
✅ Box Jumps – Trains explosiveness and landing control.
✅ Hurdle Jumps – Enhances reactive strength.

At Harper Strength and Speed, we incorporate these drills into our training to help athletes build explosive power that translates directly to sprinting and in game performance.

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3️⃣ Lift Weights to Build Strength & Speed

Many athletes think sprinting is just about running more—but strength training is essential for speed. Sprinting is a force-driven activity, meaning the stronger you are, the more force you can apply to the ground.

How Strength Training Improves Speed:

💪 Increases maximal force output – More force = more speed.
💪 Strengthens key sprint muscles – Glutes, hamstrings, and calves.
💪 Improves acceleration – Explosive power off the line.

Best Strength Exercises for Speed:

✅ Trap Bar Deadlifts – Build lower-body strength.
✅ Split Squats and Lunges – Improve single-leg power.
✅ Dumbbell or Barbell Jumps – Develop explosive force..

By incorporating strength training 2-4 times per week, you’ll get faster, improve acceleration, and reduce injury risk.

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Conclusion

Speed isn’t just about talent—it’s about training smart. If you want to sprint faster, focus on:

1️⃣ Sprint Mechanics – Move efficiently.
2️⃣ Jump Training – Build explosive power.
3️⃣ Strength Training – Increase force production.

At Harper Strength and Speed, we specialize in helping athletes develop elite-level speed through structured programming. Want to take your sprinting to the next level? Come train with us and start getting faster today