How to Get Faster at Sprinting and Train Smarter for Bigger Gains

Sprinting is one of the most basic yet powerful athletic skills. Almost every sport involves some form of sprinting, whether it’s track and field, football, soccer, or basketball. That’s why improving your speed will elevate your performance across the board. Suppose you’re looking on how to get faster at sprinting. In that case, this article will provide valuable insights to help you achieve your goals, like improving your mechanics to waste less energy, maximizing your performance gains through smarter, more efficient training, and achieving noticeable improvements that help you compete at a higher level. You'll also gain a better understanding of how to increase athleticism overall, which is essential for becoming a more explosive and versatile athlete.

One of the best ways to improve your sprinting speed is to improve your mobility. Pliability’s mobility app offers a wealth of routines and protocols designed to help athletes like you improve their flexibility, range of motion, and overall movement quality.

What Influences Sprinting Speed?

Sprinting undoubtedly requires loads of training. Beyond running fast, your body needs ample strength, endurance, and stability, which require significant maintenance work. Let’s break down each component and highlight some critical focus areas. 

Essential Training Components 

With muscular strength, you should target all the major muscle groups in your lower extremities, as they all play a role in your sprints.

Two essential areas need the most attention: 

• Your feet 
• Your glutes

Both muscle groups need consistent strength work to manage the force generated while sprinting. The intrinsic muscles of your feet have to manage the sheer force production when you kick off into your run, and the glutes have to stay strong to absorb impact and repurpose it into forward propulsion. This contributes to your reactive strength, allowing you to move quickly off the ground as you sprint forward.   

Training for Horizontal Force Production and Sprint-Specific Stability

But, strength work alone isn’t enough to generate the propulsion you need: you also have to have direct practice with horizontal force production. Practice drills that help you develop shear force as you linearly push off the ground, just as you would during the initial push-off of your sprint. Focus on moving out and moving long to channel those forces into horizontal movement.  

Remember to include typical running-specific workouts targeting core stability and hip extension. While these training components are essential for any runner, sprinters must be diligent with these exercises to retain necessary vertical posture while extending their legs for long enough strides.   

Prioritizing Speed Over Endurance in Sprint Training

Last but not least, don’t skimp out on your speed work! That might sound obvious, but it’s a different ball game than other athletes. Most other runners who want to run faster need to focus on building a base of endurance, but for sprinting, your training schedule should comprise a 90/10 ratio of speed to endurance workouts.  

Together, these components will build resilience into your body to generate as much power and speed as possible. But they aren’t the only piece of the puzzle. Sprinting can take a significant toll on your body, so remember a few essential considerations as you’re laying out your training plans.   

Key Factors That Influence Sprinting Speed and Performance

If you’re an avid runner looking to improve your sprinting speed, there are a few factors you should consider. 

Here are a few things that affect your running and sprinting speed.   

1. Sprinting Form

Good running form is essential when picking up faster speeds, which has much to do with your posture. Your posture plays a significant role in how fast your body can move, with your core muscles helping your overall running pace and reducing the risk of injury or strain. 

• Maintain a neutral head and neck position while keeping your eyes forward. 
• Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. 
• Your posture should be tall while maintaining a slight forward lean. Your shoulders should remain level and relaxed.   

2. Number Of Strides: 

A higher frequency of strides will help you cover more ground, allowing you to increase your speed more quickly.   

3. Stride Length

The length of your strides can impact how quickly you can spring off the ground as you sprint. Shorter strides allow you to control the pace you hit the ground and push off. Hence, shorter and more frequent strides will help increase speed while you sprint.   

4. Muscle Mass

Stronger muscles mean you can push off from the ground much quicker and stronger. However, leanness is more critical than bulky muscles for long-distance or marathon running since the focus is on endurance and optimal energy input.   

5. Fatigue

If you haven’t stretched or rested your body properly since your last workout, you may not be able to sprint as fast as you want. End every workout with a proper cool-down and post-run exercises (as well as take your rest days) before attempting to work on your speed.

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How to Get Faster at Sprinting and Accelerate Like a Pro

To improve sprinting speed, start by training with a staggered stance. Use a staggered stance instead of a square or neutral stance in your exercises. Unilateral movements like lunges, rear foot elevated split squats, and single leg RDLs are more effective than regular squats and deadlifts when developing your sprinting speed. This isn’t to say that you can’t improve from doing a traditional squat or deadlift, but you’ll see the most improvement from performing exercises in a staggered stance position. 

This is effective because your spine often flexes when doing squats and deadlifts in a neutral or square stance (especially when lifting heavy weights). Due to the range of spinal extension required when sprinting, neutral stance movements don’t benefit your top sprinting speed. 

Staggered stance exercises allow you to target extension in these simultaneously: 

• Lower back
• Hip
• Knee

Speed Isn’t Just Genetics: You Can Learn Speed

“You Can't Teach Speed” is simply not true. Speed is not something you either have or you don’t. You will learn to sprint faster if you work and develop the proper technique. Of course, your genetic make-up is a significant factor in your performance ceiling and ability to compete at an elite level. But even the most gifted athletes must learn the correct sprinting technique and spend countless hours refining it. 

Christian Coleman is a former USA and World Champion, and it’s rare to read an interview where he doesn’t talk about the amount of work he puts in. The fastest people on the planet won the “genetic lottery.” That doesn’t mean that speed is unteachable. You can’t change your DNA (as of this writing) to become a world-class sprinter. But you can change your technique and training to maximize your potential and sprint faster. And along the way, you’ll unlock a wide range of physical benefits. Check out our article on how sprint training transforms your body to learn more.

Hone Your Craft: Sprinting Is A Motor Learning Skill

Sprinting is a motor learning skill. Motor learning, or “motor skill learning,” is "the process by which movements are executed more quickly and accurately with practice." Think of a pitcher practicing a curveball or a basketball player working on free throws. It takes a lot of specific practice to become great. The same idea applies to sprinting. This means we can train the nervous system and muscles to react and move in a way that produces optimal speed. This philosophy and approach are very different from typical sprint training. 

Many athletes and coaches believe that spending a lot of time sprinting is the key to getting faster and developing speed. In theory, this makes sense. Sprinting isn’t just “running faster.” After a certain point, speed doesn’t improve with repetitions and time spent on the track. Why? The technique and biomechanics of sprinting are very different from running. Optimal sprinting technique and posture don’t come naturally and must be developed. 

Speed Is All About Force Production

Sprinting faster is about applying maximum force down to the ground. The more force you can use to ground, the quicker you will go. The fastest sprinters on the planet produce 5 times more vertical force into the ground than slower ones. Researchers who analyzed Usain Bolt estimated that he can produce over 1000 pounds of force down to the ground! 

The three ways to maximize force application are: 

• Proper sprinting form/posture 
• Proper sprinting mechanics 
• Proper sprinting rhythm 

Your sprinting posture or form must be excellent to generate the highest force possible. Standard errors, such as being too low or breaking at the waist, will limit your speed. 

Build Strong Hamstrings

I typically prefer single-leg exercises while training, but the hamstrings are an exception. My favorite hamstring exercise to improve speed is the Nordic hamstring curl. This exercise requires eccentric and concentric strength and challenges your hamstrings in their full range of motion. 

Along with hamstring curls, you can use the following exercises in your program: 

• Traditional single-leg curls (standing or lying) 
• Single-leg hip thrusts 
• Deadlifts Squats

Add Plyometrics to Build Power

Building power throughout your body means focusing on jumping and landing exercises, known as plyometrics. The ability to perform broad and vertical jumps best predicts top speed. 

Most athletes who jump well can also run fast. You could argue that genetics significantly affects a person’s ability to sprint fast, but I disagree. Sprinting is developed in people who consistently participate in running and jumping, especially as they grow up. 

Using Plyometrics to Build Explosive Sprinting Power

Do certain people have genetic advantages? Of course. But everyone can improve sprinting speed by strengthening the right muscles and joints. 

Here are some examples of how you can incorporate plyometrics in your training: 

• Single-leg and two-leg broad jumps 
• Depth jumps on one or both legs 
• Box jumps on one or both legs 
• Jumping uphill and downhill 
• Jumping with resistance 

I recommend including at least two weekly plyometric workouts in your training for the best results.

Focus on Foot and Calf Exercises

Both stability and range of motion are critical when running at top speed. When it hits the ground mid-sprint, your foot creates hundreds of pounds of force. To sustain this, you need strong mobility and stability. This is where maintaining range of motion is critical for: 

• Dorsiflexion (raising the foot upwards towards the shin)
• Plantarflexion (pointing foot down and away from your shin)
• Inversion (tilting the sole inward)
• Eversion (lifting the pinky toe and tilting the foot outward)

Mobility and stability are all about motor control and tissue function. Ideally, your foot can hold position when your body’s force strikes the ground. If you need help getting there, I suggest single-leg calf raises and/or foot raises. Focus on the range of motion throughout the foot and ankle. Working the muscles in your feet is not overly complicated, but consistently adding these simple exercises into your training can dramatically improve your sprinting speed and prevent injury. 

Fix Your Posture!

It’s essential to develop strong legs and the lower body of a badass runner when working to improve your top speed. But your upper body strength and range of motion are equally important. Without the ability to pull from your lats or generate upward momentum with your pecs, your legs must work even harder, which can cause timing issues. 

The exercises below will help build upper body strength to support critical postural development. You can use multiple exercises to strengthen your posture, but I’ll cover those best for improving top speed. 

Exercises to enhance the extension of your core: 

• Weighted planks 
• Pull-ups or lat pull-downs 
• Lying overhead press 
• Lying supermans
• Good morning

Proper Sprinting Form

We will cover the most critical aspects of upright sprinting technique from the head down. The optimal sprinting position is called the “hard post.” Remember that each athlete is unique. What works for you may differ slightly from some of the recommendations. Christian Coleman has a different form from Usain Bolt. The key is that they both put themselves in a position to apply maximum force to the ground. 

Upper-Body Posture 

During upright sprinting, the posture should be tall, with the head, neck, and shoulders directly on top of the hips. Anything more than a slight forward lean will move everything out of position. The shoulders should be relaxed and down. 

This allows vertical foot placement and force application (think of marching in place). Being broken at the waist or leaning too far forward will drastically reduce your ability to apply force straight to the ground. Less vertical force = slower sprinting. 

The Role of Arm Action in Sprinting Speed

Arm mechanics are critical to sprinting performance. Proper arm action helps: 

• Balance the body
• Establishes rhythm
• Increases force production

While traditional advice often emphasizes maintaining a 90-degree elbow angle, expert opinions vary. Some coaches advocate locking the elbows to reduce flight time (when both feet are off the ground). Others encourage dynamic arm extension, allowing the arms to work naturally with leg movement.

Regardless of approach, all coaches agree on core fundamentals: arms must drive forward and backward on the sagittal plane with minimal side-to-side motion. Crossing the arms leads to inefficient lateral movement, costing valuable speed and power. Arm motion should remain relaxed; excessive tension in the arms will translate into leg stiffness, slowing the sprint.

Optimizing Arm Extension for Maximum Sprint Power and Efficiency

The hand should rise no higher than shoulder level for those experimenting with arm extension techniques before driving powerfully backward. Upon ground contact, the arm should swing past the hips with near-full elbow extension, rebounding naturally to about 105 degrees behind the torso. 

This movement promotes proper spinal rotation, creating more rotational force and unlocking additional power. The backward stretch across the chest and shoulder generates elastic energy, reducing the effort needed to drive the arm forward to the blocking position. In short, refined, fluid arm action is essential for maximizing acceleration, maintaining rhythm, and achieving top-end sprint velocity.

Lower Body Positions

When arm and upper body mechanics are correctly aligned, optimal lower body positioning becomes significantly easier. In sprinting, the primary goal is to maximize vertical force application. To do this, the pelvis must remain neutral, neither tilted forward nor backward, creating a dynamic stretch through the hip flexors. This stretch, similar to that in the arms, enables an elastic thigh return during the stride cycle.

Mastering Foot Strike and Stride Mechanics for Sprint Efficiency

For efficient sprinting, the foot should land directly beneath the center of mass. Athletes should focus on "stepping over" the knee and driving the foot straight into the ground. Longer strides should happen naturally due to increased force production, not by artificially reaching forward. Overstriding, extending the foot too far in front of the body, disrupts momentum, diminishes stride power, and increases injury risk, especially to the hamstrings. 

It also prevents full engagement of the quads and glutes, reducing sprinting efficiency. Instead of reaching, athletes should concentrate on delivering powerful, vertical strikes to the track while maintaining a neutral pelvis. This technique maximizes force, protects the body, and optimizes sprinting speed.

Leg Movement Positions

The lead leg should follow a 2-stroke movement. The first movement is to form the “hard Z.” The foot is behind the knee, and the calf is close to the hamstring. This is much faster than an “L” position, where the calf is perpendicular to the ground. The second movement is an active strike directly down to the ground. As soon as you hit the “hard Z,” it immediately explodes down to the ground. 

Don't wait. Changing this single element of your sprinting technique should significantly impact your speed. Fast sprinters spend less time on the ground with each stride vs slower ones. A big part of that quick ground contact is achieved through an active strike to the ground. 

Ground Contact

Don’t run on your toes! If you try to run on your toes, the ankle will collapse once the foot hits the ground, increasing ground contact time and leading to slower speeds. Instead, the foot should be “dorsiflexed,” which means having the toes close to the shin. This creates another stretch reflex, where the stored energy will act like a spring once your foot hits the ground. 

The fastest sprinters on the planet have extremely short ground contact times during upright sprinting. The top male sprinters in the world are on and off the ground in less than .09 seconds when sprinting at top-end speed. The fastest females take just slightly longer. Ground contact is an area that Coach Karim spends a considerable amount of time discussing in “Sprinting Smarter, Sprinting Faster.” It's a big deal when it comes to learning how to sprint faster. 

Improve Sprinting Speed with Plyometric Training

Several drills train the body and nervous system for proper ground contact, including different types of A-Skips and B-Skips, and various plyometric drills such as box jumps. When done correctly, performing high-value sprinting drills will translate to faster speed on the track. 

Light Plyometric Sequence

Plenty of variations exist for running plyometric workouts, but keeping it relatively light when starting is key. 

• Start with quick, single- and double-leg hops in short, intensive volume.
• On average, aim to perform around 30-50 touches in 3 sets of 10. 
• Transition into lower volume but higher intensity plyos like box jumps, where you can perform about 10 touches. 

These brief drills are a great way to target your calves for explosive power. 

Depth Jumps

Also referred to as an altitude jump, depth jumps are an excellent drill for training force production (particularly within the tendons and ligaments) and shock absorption in the muscular tissue. Most sprinters will work through a progression of depth jumps, starting somewhere around knee height in the beginning stages. These jumps will gradually increase with every few weeks of training, eventually progressing into vertical jumps about the height of your rib cage. 

Squatting Jumps

In tandem with your depth jumps, squatting jumps help you dial into the rapid but robust physiology needed for sprints. 

• Start with your feet about shoulder-width apart. 
• Drop into about 3/4ths of a squat for your beginning position. 
• Perform quick, “stunted” jumps, picking your feet up and down as quickly as possible. (A common cue for this drill is to act like there’s a ceiling just above your head in that starting position.) 

Though this isn’t like your standard jump form or mechanics, it will focus on your lower body’s specific power and speed while managing plyometric energy. You can also adapt this concept to your actual runs. Traditional running cues tell you to run tall, but with sprint practice, try running a bit lower than how you would typically run. Focus on running faster and running shorter: when you drop down and run fast, you get a better idea of where your body wants to be at those high speeds. 

One-Arm Running

This one might sound unnatural for runners, but here’s the idea. Take one arm, lock it against your chest, and run fast in a standard practice run. Try doing this for a couple of reps, then repeat the same with the other arm. This will show you how much rotational movement you run with. When you remove one extremity, you’ll better understand rotational constraints and how vital the upper body is. 

That’s constraint theory: it’s a training method where you focus less on cueing and emphasize what form feels like without specific components. When you take away one aspect of your form for a quick drill and add it back to your usual training, you gain a better sense of what your standard form feels like and what feels natural. It’s a great way to implement fewer coach-dominant drills and keep the practice more centered on each athlete. 

Stride Drills to Improve Sprinting Speed

As with endurance runners, sprinters benefit from shortening their strides for faster foot turnover and a higher cadence. To practice these quickened steps, be sure to implement progressive stride drills. 

• Start by running about 15-20 yards at 80% max effort. Once you hit that distance, run at 100% for another 10 yards and slow yourself out of that speed. 
• Count how many steps you took in that first round, then go through it again while trying to increase the number of steps you take to shorten your stride. 
• You can further prompt these stride adaptations by practicing with shortened wickets. 
• Start with a comfortable placement that suits your initial stride, then gradually decrease the spacing of the wickets to encourage shorter, more accelerated strides and prompt them to put the foot down faster. 

Practice Your Cardio

Faster sprinting comes with practice. The more you practice sprint training, the better you’ll be able to keep up faster speeds and use your body’s energy optimally. Practice sprinting drills and exercises such as box jumps, high knees, hill sprints, and various core exercises to help you build your strength to start running faster. 

Adding some form of strength training on your off-days can also help to strengthen your entire body. Sprinters who engage in high-intensity training sessions can help improve their burst speed, a crucial sprint component.

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