Want to know how to get faster at sprinting without simply running harder every day? Sprint speed improves when you work on technique, strength, power, and recovery together.
Good sprinting starts with how you push off the ground, move your arms, place your feet, and control your body. In my strength and conditioning work, I’ve seen athletes improve when they focus on short, high-quality sprints instead of doing more reps with poor form.
Drills such as falling starts, hill sprints, and short max-speed runs can help build better sprint habits. Strength and plyometric exercises can also support faster movement.
You’ll learn sprint techniques, useful drills, key exercises, training frequency, and common mistakes that may slow you down.
How to Get Faster at Sprinting
Getting faster at sprinting takes more than running at full speed every day. You need to improve your body’s movement and the amount of force you can produce.
Sprint drills are only one part of improving how to get faster at running, since strength and running form also matter
Start with these areas:
- Improve Acceleration: Practice short starts over 10-20 meters.
- Work on Sprint Form: Keep your body controlled and avoid reaching too far with each step.
- Use Your Arms Well: Drive them forward and backward without tightening your shoulders.
- Build Leg Strength: Train your glutes, hamstrings, calves, and core.
- Add Plyometrics: Jumps and bounds can help you produce force quickly.
- Rest Between Hard Sprints: Full recovery helps you maintain speed and good form.
I usually focus on sprint quality before adding more repetitions.
Getting faster is not about doing more sprints. It is about making each sprint count.
What Sprint Technique Helps You Run Faster?
Good sprint technique helps you use your strength without wasting movement. Small changes in posture, arm movement, and foot placement can make each stride more efficient.
The National Strength and Conditioning Association explains sprinting in five main phases: start, acceleration, drive phase, recovery phase, and deceleration.
1. Find the Right Forward Lean for Faster Starts
During acceleration, lean forward from your ankles instead of bending at your waist. Keep your head, hips, and back aligned.
Push the ground behind you as you build speed. Your body should gradually become more upright as you increase your speed.
Avoid standing upright too early. A controlled forward lean helps you apply force during the first steps.
2. Fix Your Arm Action to Sprint Faster
Keep your shoulders relaxed while driving your arms forward and backward. Bend your elbows naturally and avoid swinging across your body.
Your arm movement should match the rhythm of your legs. Strong-arm action can support faster movement during acceleration.
I often check the arms when an athlete looks tense because poor arm movement can affect overall sprint form.
3. Get Faster With Better Foot Placement
Try to place your foot close underneath your body instead of reaching far ahead. Overreaching can create a braking force.
Keep each ground contact quick and controlled as your speed increases. Focus on pushing against the ground rather than reaching forward.
Do not force a certain foot position. Your foot strike should feel natural while supporting efficient movement.
4. Get Faster Strides With Better Knee Drive
Drive your knee forward while keeping the movement quick and controlled. Avoid lifting it higher than needed for your running speed.
After pushing off, bring the trailing leg forward without letting it stay behind too long. Quick leg recovery prepares you for the next step.
Keep your hips stable and your legs relaxed so each stride stays smooth and efficient.
Good sprint form should feel quick and controlled, not tight or forced.
What Are the Best Drills to Get Faster at Sprinting?
Sprint drills help you practice one part of your technique before putting everything together at full speed. I usually start with simple drills and add speed only when the movement stays controlled.
If you are learning how to sprint faster, these drills can help you improve acceleration, stride control, and running form.
1. Falling Starts Drill
Image credits: Andrew Sacks 1352
Stand tall and slowly lean forward from your ankles while keeping your body straight. Begin sprinting when you feel yourself falling.
Drive forward with quick, powerful steps, pushing the ground behind you. Falling starts help improve your first steps, forward body angle, and early acceleration.
- Best for: Acceleration training
- Reps: 3 reps over 10 meters
2. Wall Sprint Drills
Wall sprint drills help you practice the forward body angle needed during acceleration. Place both hands against a wall and keep your body straight as you lean forward.
Drive one knee toward your chest, then switch legs without letting your hips drop. I often use this drill before faster sprint work.
- Best for: Acceleration training
- Reps: 2–3 sets of 5–8 switches per leg
3. Hill Sprints Drill
A gentle hill adds resistance and encourages you to push harder into the ground. Sprint uphill while maintaining strong, controlled steps.
Focus on pushing backward instead of reaching forward with your feet. Walk back and recover fully before repeating.
- Best for: Acceleration training
- Reps: 3–5 short hill sprints
4. Wicket Sprints Drill
Place small markers at even spaces and sprint through them with a smooth, relaxed rhythm. Avoid overstriding to reach each marker.
Focus on quick ground contact and placing your feet close beneath your body. Wicket runs can improve stride rhythm and upright sprint mechanics.
- Best for: Top-speed training
- Reps: 3 controlled runs
5. Bounding Drill
Bounding uses long, powerful alternating steps to train force and coordination. Push strongly from one leg before landing under control on the other.
Keep your upper body controlled and let your arms move naturally with each bound. This drill can help develop force during acceleration.
- Best for: Acceleration training
- Reps: 3 sets of 4–6 bounds per leg
6. Short Fast Sprints Drill
Short, fast sprints let you practice running at high speed while your legs are fresh. The distance you choose determines which part of sprinting you train.
Keep each effort fast and controlled. Rest well between runs, and stop when your speed or technique begins to drop.
- Best for: Acceleration and top-speed training
- Reps for acceleration: 4 reps over 20 meters
- Reps for top speed: 3 reps over 30–40 meters
What Exercises Help You Sprint Faster?
Strength exercises can help you produce more force with each step. Sprinting uses the hips, hamstrings, calves, legs, and core, so training these areas can support better speed.
You can also add exercises to improve speed and footwork when training for football-specific movements.
Here are some useful exercises:
| Exercise | Main Area Trained | How It Helps |
| Split Squats | Glutes and legs | Builds strength one leg at a time |
| Romanian Deadlifts | Hamstrings and glutes | Builds strength through the back of the legs |
| Nordic Hamstring Curls | Hamstrings | Strengthens the hamstrings |
| Step-Ups | Glutes and legs | Builds single-leg drive |
| Calf Raises | Calves and ankles | Supports force through the lower leg |
| Planks | Core | Helps you keep a stable sprint posture |
Strength work should support your sprint training, not leave your legs too tired to run fast.
How Do Plyometrics Improve Sprint Speed?
Plyometric exercises train your muscles to produce force quickly, which can support faster sprinting. They also help improve how your legs handle quick ground contact.
Research on sprint training methods also supports combining sprint practice with strength, power, technical work, and plyometric training.
Useful plyometric exercises include:
- Broad jumps for forward power
- Pogo jumps for ankle stiffness and quick contacts
- Bounds for stride power
- Box jumps for lower-body power
- Single-leg hops for control on each side
In my coaching sessions, I start athletes with simple jumps before moving on to harder single-leg work. Good landing control comes first.
Plyometrics also appear in speed and agility training because they help develop the ability to generate force quickly for sprinting and direction changes.
How Often Should You Sprint and How Long Does It Take to Get Faster?
Sprint speed improves at a different rate for everyone. Your starting level, training history, technique, strength, and recovery all affect progress.
For many athletes, two or three quality sprint sessions each week can provide enough practice while allowing time to recover. Beginners may need less work while their bodies adjust.
When learning howto get faster at sprinting, focus on steady progress rather than expecting major changes after a few sessions.
Pay attention to these areas:
- Technique: Better form can help you use your strength more efficiently.
- Strength: Stronger legs and hips can support more powerful steps.
- Training Quality: Fast, controlled sprints are more useful than tired repetitions.
- Recovery: Leave enough time between hard sprint sessions.
- Consistency: Regular practice can help sprint skills improve over time.
I track sprint times under similar conditions instead of judging progress by effort alone. If an athlete looks slower, stiffer, or tired, I reduce the workload rather than add more repetitions.
Common Mistakes That Can Make You Sprint Slower
Even hard training can lose value if poor habits affect your speed. I often watch for these mistakes when athletes sprint:
| Mistake | How It Can Affect Your Sprint |
| Overstriding | Reaching too far ahead can create a braking force and slow each step. |
| Running while tired | Sprint form often gets worse when your legs are already tired. |
| Tensing your upper body | Tight shoulders and arms can make your movement less smooth. |
| Skipping strength work | Strong legs and hips help you apply more force to the ground. |
| Doing too much too soon | Adding sprint volume too quickly can place extra stress on your body. |
| Ignoring recovery | Your muscles need time to recover between hard sessions. Good football workouts should balance speed, strength, and rest. |
When sprint form starts breaking down, adding more repetitions usually does not improve the session.
Final Thoughts
Getting faster at sprinting comes from improving several skills together. Good technique helps you use your strength, while sprint drills give you opportunities to practice moving faster.
Strength exercises and plyometrics can support the power needed for acceleration and top speed. Recovery matters too, because tired legs make it harder to produce quality sprint efforts.
From my years working with youth and amateur players, I have found that more sprinting is not always better. Consistent, well-rested repetitions usually give athletes a better chance to work on speed without losing form.
Start with a few drills that match your current level. Track your sprint times, give yourself enough recovery, and adjust your training as your speed and control improve.
Have an experience to share? Comment below and tell us how you trained to improve your speed.
Frequently Asked Questions
Can a Slow Runner Become Fast?
Yes. Sprint speed can improve through regular sprint practice, better technique, strength work, and plyometrics, although genetics also affects maximum speed.
What Is the 80% Rule for Running?
The 80/20 rule generally means doing about 80% of endurance training at low intensity and 20% at higher intensity. It is not sprint-specific.
Is a 20 MPH Sprint Good?
Yes. Reaching 20 mph is a strong sprint speed for many recreational athletes, though performance depends on age, training, distance, and testing method.
How Fast Should a 12-Year-Old Sprint?
There is no single ideal speed for every 12-year-old. Growth, sex, training, distance, and development can all affect youth sprint performance.
How Many Days a Week Should You Practice Sprinting?
For many athletes, two to three sprint sessions per week are enough. Beginners may need fewer sessions, with recovery days between hard sprint workouts.
