ENZYK Blog 8

The Science of Speed: How to Get Faster in Any Sport

Speed is a game-changer in almost every sport.

Whether you're chasing down an opponent in soccer, sprinting across the finish line, or making a quick break on the football field, speed gives you an undeniable edge. But speed isn’t just about running fast—it’s about training the right way to unlock your body’s full potential. And the best part? Anyone can get faster with the right techniques.

In this post, we’ll dive into the science behind speed, break down the techniques that can help you improve, and share DIY speed workouts that you can start using today.

What Makes an Athlete Fast?

Speed isn’t just about genetics—although having fast-twitch muscle fibers can give you an edge, it’s really about how you train. Speed is built on three pillars:

1. Acceleration: How quickly you can reach your top speed.

2. Top-End Speed: The fastest pace you can sustain.

3. Speed Endurance: Your ability to maintain speed over time without tiring.

Each of these components can be trained with the right techniques and drills. You don’t need to be born fast to become fast.

The Science Behind Speed: Fast-Twitch Muscle Fibers

Your body has two types of muscle fibers: slow-twitch and fast-twitch.

• Slow-twitch fibers are used for endurance activities like long-distance running. They contract slowly and use oxygen efficiently but aren’t ideal for explosive movements.

• Fast-twitch fibers are designed for quick, powerful movements like sprinting. They generate more force but tire out quickly.

To get faster, you need to train your fast-twitch muscle fibers through explosive, high-intensity exercises. When you incorporate speed drills, strength training, and proper mechanics, you activate these fibers, which helps you move faster.

How to Get Faster: A Step-by-Step Plan

To improve your speed, you need to focus on three key areas: form, strength, and technique. Here’s how to train each one.

1. Perfect Your Running Form

Speed is as much about technique as it is about strength. Here are some tips to improve your form:

• Head and Torso Position: Keep your head neutral (look ahead, not down), and your torso slightly forward while maintaining a straight back.

• Arm Drive: Your arms should drive the movement. Keep them bent at a 90-degree angle and pump them forward and back (not across your body).

• Foot Strike: Aim to land on the ball of your foot (not the heel), and focus on driving off the ground quickly to reduce ground contact time.

2. Build Explosive Strength

To sprint faster, you need to build the explosive strength that powers your movements. Here are the best exercises to increase power and speed:

• Squats: Builds overall leg strength and power.

• Deadlifts: Strengthens the posterior chain (hamstrings, glutes, and lower back), crucial for explosive running.

• Box Jumps: Improves explosive leg power and fast-twitch muscle recruitment.

• Power Cleans: Develops full-body explosiveness and coordination.

3. Incorporate Speed Drills

Drills that focus on acceleration and top-end speed are essential for improving your sprinting ability. Here are a few you can start with:

• Sled Pushes: Use a weighted sled to sprint over short distances (10-20 meters). This builds explosive power and acceleration.

• Hill Sprints: Sprinting uphill increases resistance and builds both speed and endurance. Start with 5-8 sprints of 30 meters.

• Resisted Sprints: Use a resistance band or partner to provide light resistance while you sprint. This improves your leg drive and top-end speed.

DIY: Speed Workout You Can Do Anywhere

Here’s a DIY speed workout that focuses on building both acceleration and top-end speed. You don’t need fancy equipment—just space to sprint!

1. Dynamic Warm-Up (10-15 minutes)

   • High knees

   • Butt kicks

   • Leg swings

   • Arm circles

   • Light jog

2. Acceleration Drills

   • Hill Sprints: Find a small hill or incline and sprint uphill at full speed for 20-30 meters. Walk back down and repeat for 6-8 sets.

   • Sled Pushes (or Resistance Band Sprints): If you have access to a sled or resistance band, do 10-meter sprints with resistance. Rest for 30-60 seconds between sets. Complete 6-8 sets.

3. Top-End Speed Drills

   • Flying Sprints: Sprint 20 meters at a comfortable speed, then explode into your maximum speed for the next 40 meters. Rest for 2-3 minutes between sets. Do 4-6 sets.

   • Stride Length Drills: Set cones or markers 5-6 feet apart. Focus on increasing your stride length by driving your knees higher as you run through the cones. Do 5-6 sets.

4. Cooldown (10 minutes)

   • Light jog followed by stretching (especially targeting hamstrings, quads, and calves).

Common Speed Training Mistakes

Many athletes make mistakes that limit their speed potential. Here are a few common errors and how to avoid them:

• Overstriding: Trying to take longer strides can actually slow you down. Focus on quick, powerful steps with proper form.

• Skipping Strength Training: Speed comes from strength. Don’t neglect your strength work if you want to get faster.

• Not Resting Enough: Speed training requires rest between sets to allow for full recovery. This ensures you can sprint at maximum effort every time.

How Elite Athletes Get Faster

Elite sprinters and athletes understand that speed training is about precision. Here’s how they make speed a priority:

• Usain Bolt is known for his incredible stride length and impeccable form. He spent hours perfecting his sprint technique, not just relying on his natural ability.

• Tyreek Hill, one of the fastest players in the NFL, focuses on explosive lower-body strength, incorporating heavy lifts and plyometrics into his routine.

• Allyson Felix, an Olympic sprinter, uses a combination of speed drills, strength training, and technique work to consistently shave fractions of a second off her times.

Final Thoughts: How to Get Faster in Any Sport

Speed isn’t just a natural gift—it’s a skill that you can develop with the right training. By focusing on proper technique, building explosive strength, and incorporating speed drills into your routine, you can get faster in any sport. Whether you’re sprinting on the track, running down the field, or chasing after a ball, speed gives you a critical advantage.

Bonus Tip: Try a 6-week speed challenge. Dedicate 2 days a week to speed training, focusing on acceleration and top-end speed drills. Track your sprint times at the beginning and end of the 6 weeks to measure your progress. You’ll be amazed at how quickly you can improve your speed with targeted training!