5 Key Exercises to Build Serious Sprint Speed
Speed isn't just talent — it's trainable. Whether you're a football player chasing a faster 40 or a track athlete shaving tenths off your sprint time, the right combination of strength work and speed specific drills will get you there faster than either alone. Here are five exercises we swear by at Ignite, split between the weight room and the field.
1. Trap Bar Deadlift (Weight Room)
Sprinting is a series of powerful hip extensions, and nothing builds raw hip and posterior chain strength like the trap bar deadlift. The neutral grip and more upright torso position make it safer than a conventional deadlift while still loading the glutes, hamstrings, and lower back — the exact muscles driving you off the ground with every stride.
Coaching cue: Drive through the floor like you're trying to push it away, not just pulling the bar up. Keep 3-5 reps per set with heavier loads to build max strength, which translates directly to more force per stride.
2. Barbell Hip Thrust (Weight Room)
If the deadlift builds your engine, the hip thrust tunes it specifically for sprinting. This movement isolates the glutes at end-range hip extension — the precise position your body is in during the drive phase of a sprint. Athletes who add heavy hip thrusts to their programming consistently see improvements in acceleration.
Coaching cue: Pause and squeeze hard at the top of each rep for a full second. Don't rush the lockout — that squeeze is where the speed gains live.
3. A-Skips (No Equipment)
You don't need a weight room to build speed mechanics, and A-skips are proof. This drill trains proper knee drive, foot strike, and arm action — the technical foundation every fast sprinter shares. Done consistently, A-skips clean up inefficiencies that quietly cap your top speed. I love teaching this exercise to young athletes and they can work on this anywhere.
Coaching cue: Focus on a quick "pop" off the ground rather than height. Keep your ankle dorsiflexed (toes up) on ground contact to reinforce a stiff, efficient strike.
4. Bounding (No Equipment)
Bounding is essentially exaggerated sprinting — long, powerful strides that emphasize maximum force production with each ground contact. It builds the elastic strength and single-leg stability that separate athletes who look powerful when they run from those who look like they're working hard just to stay upright.
Coaching cue: Cover as much ground as possible per stride while still landing balanced and controlled. Start with 4-6 bounds per rep on grass or turf to keep the joints happy.
5. Resisted Sprints with a Band or Sled (Minimal Equipment)
Whether it's a sled pull or a resistance band held by a partner, adding light resistance to your sprints forces you to produce more horizontal force — which is exactly what acceleration demands. Unlike the weight room lifts, this drill trains strength and speed mechanics simultaneously, making it one of the most efficient tools available.
Coaching cue: Keep the resistance light enough that your sprint mechanics stay fast and clean. If you're straining and slowing down your turnover, the load is too heavy — this should feel like sprinting with a slight tug, not dragging a tire uphill.
Putting It Together
Speed development works best when strength and mechanics are trained together, not in isolation. Use the trap bar deadlift and hip thrust once or twice a week to build the strength foundation, then layer in A-skips, bounding, and resisted sprints on your speed days to convert that strength into usable, on-field velocity. Consistency across both sides of this equation is key — not just one quick workout — is what turns a good athlete into the fastest one on the field.
Ready to build a program around these movements? Come train with us at Ignite. Reach out now…