The Best Exercises to Build Speed

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Last Updated on October 5, 2022 by admin

Speed is one of the most important qualities to have in any sport. It’s what allows you to get ahead of your opponent, catch a pass, or outrun an obstacle. But building speed isn’t just about running fast; it’s also about improving your overall power and strength so that when it comes time for those sprints (or jumps), you’re ready! Here are some exercises that help you build both speed and power:


Sprinting is an explosive and powerful movement that can be done by anyone. Sprinting involves running at top speed for a set distance, usually around 100 meters (300 feet). Sprinting builds speed, power and endurance in the same way that lifting weights does; however, because sprints are performed on flat ground instead of on a treadmill or other machine you’ll find that your body won’t be as tired afterwards!

Sprinting is also great for developing core strength because it requires you to keep your back straight while running—a key factor in avoiding injury when performing other sports activities like soccer or football!

Repeated sprints

  • Start with a sprint of about 20 yards, then go back to the starting line and sprint again, repeating this process until you’ve completed all 100 meters.
  • Sprint for 50 meters as fast as possible at around 70 percent of your maximum speed and then run back to the starting line again. Repeat this until you’ve completed 100 meters (or whatever distance is right for you).
  • Sprint for 25 yards as fast as possible at around 70 percent of your maximum speed and then stop running immediately before reaching the end point so that your body can receive some rest before continuing on with another round of repeated sprints! If you’re feeling brave enough, try doing three or four rounds per workout session—you’ll be surprised by how quickly these workouts can wear out even the strongest athletes!

Sled pushing and pulling

Another way to build speed and power is by pushing and pulling. This usually involves using a sled, a prowler or sandbag, or even an empty kettlebell.

A sled is simply a wooden board that’s been hollowed out so it can take the weight of your body as you push into it. You’ll want to use this when your workout calls for more strength than speed (like during squats), but if you’re looking for some extra intensity in your training sessions then this will do the trick!

The prowler has two wheels and handles at each end so you can push yourself across the ground with ease—perfect if what we’re doing here isn’t too hard on our joints! The only downside here is that some people find them uncomfortable; if that’s going on then maybe consider investing in some adjustable ones instead?


Plyometrics are exercises that involve explosive movements. They’re often used to improve speed, power and jumping ability.

Plyometric exercises can be performed in two ways: by jumping or by running backward or forward rapidly. Jumping emphasizes the stretch-shortening cycle (SSC), which gives your muscles more time to respond quickly when you’re under load—like when it’s time to sprint away from an attacker! This helps prepare them for what they’ll encounter during more intense workouts later on.

Running backward or forward while keeping both feet planted on the ground is another way of performing plyometric exercises; however, this method isn’t as beneficial because it doesn’t activate all parts of your body as well as jumping does.”

Prowler sprints

To do this exercise, you’ll need a weighted sled. The typical weight is about 150 pounds, but you can use as much as you want—just make sure that it’s heavy enough to tire out your body.

If you don’t have access to a Prowler and would rather use another form of resistance training instead, here’s what I recommend:

You can build speed and power with these exercises.

  • Sprinting
  • Repeated sprints (Sled pushing and pulling)
  • Plyometrics

There are many other ways to improve your sprinting ability, but these three are some of the best.


These are some of the best exercises for building speed. If you’re looking for a workout that will help you develop explosive power and speed, then running should be at the top of your list. A good way to get started is by doing sprints on grass or pavement where there’s no chance of injury but still giving yourself enough space between each one so that you don’t end up overworking any one part of your body.