Speed Training: Exercises, Modalities, and Program Principles

What is the Best Exercise to Increase Speed?

There isn't a single "best" exercise to increase speed; rather, optimal speed development is achieved through a multi-faceted training approach that integrates plyometrics, strength training, sprint mechanics drills, and specific speed work to enhance force production, rate of force development, and movement efficiency.

The Nuance of Speed Development

The quest for increased speed is common among athletes and fitness enthusiasts alike, yet the answer to "what is the best exercise?" is not as simple as pointing to a single movement. Speed is a complex athletic quality, not merely a measure of how fast one can move from point A to point B. It's an intricate blend of biomechanical efficiency, neuromuscular coordination, and the ability to produce and absorb force rapidly. Therefore, a comprehensive training strategy, rather than a singular exercise, is required to truly enhance speed.

Understanding Speed: The Multifaceted Equation

To effectively train for speed, we must first understand its constituent components:

• Stride Length: The distance covered with each step.
• Stride Frequency (Cadence): The number of steps taken per unit of time.
• Force Production: The ability to generate high levels of force against the ground to propel the body forward. This is directly linked to muscular strength.
• Rate of Force Development (RFD): The speed at which force can be produced. This is crucial for explosive movements.
• Neuromuscular Efficiency: The nervous system's ability to recruit and coordinate muscle fibers effectively and rapidly.
• Technique and Mechanics: The efficiency of movement patterns, minimizing wasted energy and optimizing propulsion.

Optimizing speed involves improving all these factors, which necessitates a diverse training stimulus.

Key Training Modalities for Speed Development

A truly effective speed training program incorporates several synergistic modalities:

Plyometrics

Plyometric exercises are arguably the closest you can get to "speed-specific" training outside of actual sprinting. They focus on the stretch-shortening cycle (SSC), which involves a rapid eccentric (lengthening) contraction immediately followed by a powerful concentric (shortening) contraction. This trains the muscles to produce maximal force in minimal time, directly improving RFD.

• Why they work: Improve power output, enhance neural drive, increase muscle stiffness for better force transfer, and reduce ground contact time.
• Examples:
  • Box Jumps: Develop vertical power and explosive hip extension.
  • Broad Jumps: Emphasize horizontal power.
  • Depth Jumps: Highly advanced, focusing on reactive strength by dropping from a height and immediately jumping.
  • Bounding: Exaggerated running strides to maximize flight time and horizontal propulsion.
  • Pogo Jumps: Small, rapid jumps focusing on ankle stiffness and quick ground contact.

Strength Training

While speed is about fast movement, foundational strength provides the capacity for that movement. Stronger muscles can produce more force, which is a prerequisite for powerful, explosive actions like sprinting.

• Why it works: Increases maximal strength, improves muscle fiber recruitment, and enhances the ability to apply force into the ground.
• Examples (emphasizing lower body and core):
  • Compound Lifts:
    • Squats (Back Squat, Front Squat): Develop overall lower body strength and hip drive.
    • Deadlifts (Conventional, Sumo, Romanian): Enhance posterior chain strength (glutes, hamstrings, lower back), critical for hip extension.
    • Lunges (various forms): Improve unilateral leg strength and stability.
  • Olympic Lifts (Cleans, Snatches, Jerks): Highly effective for developing explosive power, RFD, and coordination due to their high velocity and full-body nature. These are often considered the "king" of power exercises.
  • Accessory Work: Calf raises (ankle stiffness), glute-ham raises, hamstring curls.

Sprint Mechanics and Technique Drills

Even the strongest and most powerful athlete will be slow if their technique is inefficient. Drills that refine running form are crucial for optimizing stride length and frequency and minimizing energy waste.

• Why they work: Improve neuromuscular coordination, reinforce proper body positioning, optimize arm and leg action, and enhance ground contact efficiency.
• Examples:
  • A-Skips/A-Marches: Focus on high knee drive, active foot strike, and arm action.
  • B-Skips: Similar to A-skips but with an added leg extension (pawing action) to simulate ground contact.
  • High Knees: Emphasize rapid knee drive and foot recovery.
  • Butt Kicks: Focus on quick heel recovery towards the glutes.
  • Wall Drills: Practice explosive starts and proper body angles in a controlled environment.

Speed-Specific Drills (Acceleration & Top-End Speed)

Actual sprinting is non-negotiable for improving speed. This involves progressive exposure to maximal velocity efforts.

• Why they work: Develop the specific motor patterns for sprinting, improve tolerance to high-velocity movement, and enhance the nervous system's ability to fire rapidly.
• Examples:
  • Acceleration Sprints (10-30 meters): Focus on the initial drive phase, developing horizontal power.
  • Flying Sprints (30-60 meters after a build-up): Target top-end speed, where the body is already moving at high velocity.
  • Resisted Sprints (Sled Pulls, Parachutes): Overload the acceleration phase, building strength specific to sprinting.
  • Assisted Sprints (Downhill, Towing): Can help improve stride frequency and expose the nervous system to supra-maximal speeds, but must be used cautiously to avoid injury.

Core Stability

While not a direct "speed exercise," a strong and stable core acts as the kinetic link between the upper and lower body, ensuring efficient force transfer. Without it, power generated in the legs can be lost.

• Why it works: Improves posture, reduces energy leakage, and enhances the ability to maintain proper sprinting mechanics.
• Examples: Planks, bird-dog, anti-rotation exercises (e.g., Pallof Press).

Programming Principles for Speed Training

Integrating these modalities effectively requires adherence to key training principles:

• Specificity: To get fast, you must run fast. Training should mimic the demands of sprinting as closely as possible.
• Progressive Overload: Gradually increase the intensity, volume, or complexity of training to continue challenging the body.
• Adequate Recovery: Speed and power work are highly demanding on the nervous system. Ample rest between sets and training sessions is crucial for performance and injury prevention. Quality over quantity.
• Proper Warm-up and Cool-down: Essential for preparing the body for intense work and aiding recovery.
• Periodization: Structuring training over time to peak at specific times, varying intensity and volume throughout different phases (e.g., general preparation, specific preparation, competition).

The "Best" Approach: A Holistic Strategy

The "best" exercise to increase speed is not one exercise, but rather a synergistic training program that strategically combines:

1. Fundamental Strength: To increase the maximum force your muscles can produce.
2. Explosive Power (Plyometrics & Olympic Lifts): To improve your ability to produce that force rapidly.
3. Technical Proficiency (Drills & Sprinting): To ensure efficient application of force and optimal movement patterns.

For a serious athlete or fitness enthusiast, this typically means:

• 2-3 strength training sessions per week: Focusing on compound lifts and power exercises.
• 1-2 plyometric sessions per week: Often integrated with speed work or on separate days.
• 2-3 speed/sprint sessions per week: Incorporating acceleration, top-end speed, and technique drills.

These sessions must be intelligently programmed to avoid overtraining and allow for sufficient recovery.

Considerations and Safety

• Proper Coaching: Speed and power training are high-intensity and carry a risk of injury if performed incorrectly. Seek guidance from qualified coaches.
• Gradual Progression: Do not jump into maximal intensity work without a solid foundation of strength and technique.
• Listen to Your Body: Fatigue significantly impacts speed performance and increases injury risk. Prioritize recovery.
• Individualization: The optimal program will vary based on an individual's current fitness level, sport, and goals.

Conclusion

While no single exercise holds the title of "best" for increasing speed, a well-rounded program that systematically develops strength, power, and refined sprint mechanics is the most effective pathway to becoming faster. By understanding the multifaceted nature of speed and applying evidence-based training principles, you can unlock your full athletic potential.