Complete Speed Workout Essentials | STACK

Complete Speed Workout Essentials

October 15, 2012 | Brian Lebo,

Must See Speed Videos

Athletes know that speed workouts are necessary to get faster, but there's a lot more to these workouts than simply running. You need to teach your body to put more force into the ground.

The key to any successful speed workout is to increase power. The more powerful you are, the faster you can put force into the ground. Squatting 400 pounds won't cut it. You need to do every exercise explosively. (Learn how to increase power.)

Below is a blueprint for a one-hour speed and agility training session. This comprehensive workout will make you faster by increasing your power, making you a better overall athlete.

Perform the workout one or two times per week. Rest for one minute after each segment.

Dynamic Warm-Up

(8-10 minutes)

Instead of static stretching as a warm-up, perform athletic movements that activate your muscles and increase your range of motion.

  • Forward and Backward Runs (gradually increase speed)
  • High Knees
  • Butt Kicks
  • Forward and Backward Skips
  • Lateral Shuffle
  • Carioca

Power/Plyometrics

(8-10 minutes)

Once your muscles are warmed up, it's time to increase the intensity with exercises designed to develop explosive lower-body power.

FROM AROUND THE WEB
  • Power Skips (maximum height)
  • Power Skips (maximum distance)
  • Lateral Skaters
  • Split-Squat Jumps
  • Squat Jumps
  • Ankle Hops
  • Broad Jumps

Strength/Balance

(8-10 minutes)

The next series of exercises emphasizes lower-body strength, balance, and core stability.

  • DB Walking Lunges (forward, backward, lateral)
  • Planks
  • Single-Leg Balance Drills

Agility

(8-10 minutes)

Agility drills should reflect the demands of the your sport and focus on acceleration, deceleration, change of direction and reaction. Agility drills can use cones, hurdles, and/or agility ladders. Perform each drill at max speed.

Conditioning

(8-10 minutes)

The final segment of this speed workout includes running drills that increase endurance.

  • Sprints (including Resisted and Assisted Sprints)
  • Interval Runs
  • Shuttle Runs

Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
More Cool Stuff You'll Like

Stability Training Can Improve Your Agility and Range of Motion

The physical demands of soccer rival that of the technical skills needed to succeed on the playing field. The successful athlete must balance the unique...

3 Speed Training Essentials You Must Develop to Get Faster

Get Faster With 'The .10 Second Difference' From EXOS

Step Counting: How Big Men Can Run a Faster 40

The 5 Elements of a Successful Speed Training Program

STACK Challenge: 300-Yard Shuttle

Get Faster With the Ultimate Stair Workout

Improve Your Football 40 Time During the Season

The Secret to Tom Brady's Newfound Speed

8 Positions to Lower Your 40-Yard-Dash Time

How to Improve Your Basketball Quickness in 5 Minutes

Get the Most Out of Foam Rolling

The Off-Season Baseball Speed and Agility Workout Program

How Sammy Watkins Built His Game-Breaking Speed

Pyramids: A Sprint Workout for the Strong

Here's Why Andre Williams' Breakout Performance Was No Fluke

ZSeries 10-Minute Workouts: Multidirectional Run

Rev Up Your Sprint Training With These Complexes

Sprint Faster With Speed Demons

Ditch the Sprints. Here's How to Build True Sports Speed

10 Reasons Why You're Not Getting Faster

Build Game-Breaking Speed With This Exercise

5 Essential Cross Country Workouts Explained

Reactive Agility: The Next Big Thing in Speed Training

4 Foot Speed Drills to Increase Speed and Agility

Burn Your Competition with This Sprint Workout

3 Simple Tips to Improve Your 40-Yard Dash

ZSeries 10-Minute Workouts: The Treadmill Challenge

3 Speed Workouts to Improve Your Top-End Sprints

5 Easy Ways to Improve Your Sprint Speed

Get Faster With 3 Essential Speed Training Strategies

Michael Johnson's Guide to a Faster 40

Increase Your Soccer Speed With 4 Sprint Drills

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Build Strength for Baseball and Softball Speed

2-Week Long-Distance Track Workout Training Plan

Skipping Drills: The Missing Link From Your Speed Workouts

Make Quick and Powerful Cuts Like Adrian Peterson

How to Safely Decelerate Faster

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

5 Ways to Spice Up Your Ladder Drills

Lengthen Your Stride for Maximum Speed

3 Box Drills That Develop True Game Speed

How to Build First-Step Quickness for Baseball and Softball

Soccer Speed and Agility Drills for Women

Soccer Players: Get Faster with the Montreal Impact Workout

ZSeries 10-Minute Workouts: Track Sprints

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown