Don’t Get Slower: 3 Mistakes People Make When Speed Training for Field Sports

Introduction

Every athlete wants to get faster — especially for field sports like football, soccer, and lacrosse, where speed can mean the difference between winning and losing. But despite putting in the work, many athletes and coaches make critical mistakes when it comes to speed training. Instead of getting faster, they plateau or even get slower.

At Harper Strength and Speed, we see these common issues all the time. If you want to maximize your speed potential, avoid these three major mistakes. Let’s dive in.

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1. Turning Speed Training into Conditioning

One of the biggest mistakes athletes make is confusing speed training with conditioning. True speed training is all about maximal effort sprints with full recovery to develop explosive power and acceleration. On the other hand, conditioning workouts focus on improving endurance and often involve running at submaximal speeds with limited rest.

Why This Is a Problem

• Training in a fatigued state reinforces slower movement patterns.
• Without adequate recovery, you can’t achieve true maximal effort, limiting your speed potential.
• Sprint mechanics deteriorate under fatigue, increasing the risk of injury.

Fix It:

• Prioritize quality over quantity in speed training sessions.
• Allow for 2-4 minutes of rest between sprints to ensure full recovery.
• Track your sprint times using a timer or timing gates to ensure you’re maintaining peak speed.

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2. Too Much Sprint Volume

Another common mistake is doing too many sprints in a single session. Sprinting is a high-intensity activity that places a significant amount of stress on the body. Overdoing it can lead to fatigue, poor mechanics, and slower times.

Why This Is a Problem

• Excessive volume leads to diminishing returns.
• Fatigue reduces sprint quality, reinforcing bad habits.
• Increased risk of hamstring strains and other injuries.

Fix It:

• Limit your sprint volume to around 3-4 sprints per session at maximal effort.
• Adjust based on the distance and intensity; for short sprints (10-20 yards), you may perform more reps, while longer sprints require fewer.
• Stop when your form begins to break down. Quality sprints are more valuable than pushing through fatigue.

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3. Not Training Change of Direction

Field sports aren’t just about straight-line speed. Athletes need to be able to accelerate, decelerate, and change direction quickly. Focusing solely on linear sprints without practicing agility and reactive movements is a major oversight.

Why This Is a Problem

• Neglecting change-of-direction training limits your ability to perform on the field.
• Poor agility can make it harder to react to opponents and adjust to in-game situations.
• Weak deceleration mechanics increase injury risk.

Fix It:

• Incorporate agility drills like shuttle runs, or cone drills
• Focus on deceleration mechanics by practicing controlled stops and quick re-accelerations.
• Perform reactive drills that simulate unpredictable game scenarios. Training your ability to react quickly will directly translate to better game-day performance.

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Conclusion: Train Smart for True Speed

To get faster for field sports, avoid these three mistakes:

✅ Don’t turn speed training into conditioning — focus on maximal effort with full recovery.
✅ Avoid excessive sprint volume — quality sprints lead to better results.
✅ Train change of direction — because speed isn’t just straight-line fast.

At Harper Strength and Speed, we specialize in creating customized programs to help athletes unlock their full speed potential. Whether you want to sprint faster, move more explosively, or dominate your sport, we’re here to help.

Ready to take your speed to the next level? Check out our May Sports Performance Clinic here!