Speed Training: What It Is and Why Speed Exercises Matter
Speed is important not only for sprinters. It helps athletes accelerate faster, change direction more efficiently, and react more effectively in dynamic game situations. That’s why speed development plays an important role in track and field, football, basketball, volleyball, tennis, hockey, and many other sports. In this article, we’ll explain what speed training is, the benefits of speed exercises, and how to incorporate them into your training routine.
What Is Speed Training?
Speed training is a combination of exercises designed to improve acceleration and reaction speed. During these workouts, athletes focus not only on moving faster but also on refining their running technique, coordination, body control, and the communication between the nervous system and muscles. This helps improve starts, acceleration, changes of direction, and reactions during competition.
Unlike regular running, speed training has a different purpose. Rather than building endurance over long distances, it develops the ability to accelerate quickly, decelerate efficiently, change direction, and perform short, high-intensity movements with maximum quality.
| Running | Speed Training |
| Develops endurance | Develops speed and acceleration |
| Long-distance running at a steady pace | Short bursts performed at maximum intensity |
| Short recovery periods or continuous effort | Full recovery between repetitions |
| Focus on training duration | Focus on the quality of every repetition |
Both types of training complement each other and are often included in the same training program.
Which Exercises Help Develop Speed?
One of the most effective ways to improve your running speed is to regularly include speed training in your workout plan. Before every speed session, complete a proper warm-up consisting of 10–15 minutes of easy running, followed by dynamic stretching and running drills. This prepares your muscles and joints for high-intensity work while reducing the risk of injury.
The most common speed exercises include:
- 20–60 m acceleration sprints;
- high-knee runs and A-skips;
- plyometric exercises (bounding and jump squats);
- agility ladder drills;
- reaction starts in response to a signal.
Important: Before starting speed training exercises, consult a coach. They will help tailor the training load to your fitness level and ensure proper exercise technique.
Exercises you can include in your training plan
These exercises help improve your start, running technique, foot speed, explosive power, and reaction time.
How to Structure a Speed Workout
Speed exercises should be performed at the beginning of the main part of your workout, while your body is still fresh. It’s important to recover fully between repetitions, as the primary goal is to maintain maximum speed throughout every effort.
A typical speed training session may look like this.
| Beginners | Trained Athletes | Team Sports |
| Warm-up: 10–15 min of easy running and dynamic warm-up | Warm-up: 10–15 min + running drills | Warm-up: 10–15 min + mobility and running drills |
| 4 × 20 m acceleration sprints | 6 × 30 m acceleration sprints | 6 × 20 m reaction starts on a signal |
| High-knee runs — 2 × 20 m | A-skips — 2 × 20 m | Agility ladder — 4–6 passes |
| Agility ladder — 3–4 passes | 4 × 60 m acceleration sprints | Change-of-direction drills (cones) — 5–6 repetitions |
| Cool-down: easy running and stretching | Cool-down: easy running and stretching | Cool-down: easy running and stretching |
The training volume should be adjusted according to the athlete’s age, fitness level, and sport. Children benefit most from game-based exercises and short acceleration sprints, teenagers can incorporate running drills and plyometric exercises, while adults can follow structured speed workouts with training volumes tailored to their individual needs.
A well-designed speed training program can become an effective part of athletic development at any level. Follow the IKS blog to learn more about effective training methods, athlete preparation, and modern approaches to developing physical performance.
