ENZYK Blog 14
ENZYK Speed Training: How We Build Faster Athletes
Speed is the ultimate advantage.
Whether you’re racing down the track, making a breakaway in football, or exploding off the line in a sprint, speed sets elite athletes apart. But getting faster isn’t just about running more—it’s about training smarter. At ENZYK, we specialize in speed training, helping athletes from all sports develop the explosive speed they need to stand out.
In this post, we’ll break down how our ENZYK speed training program works, explain the science behind getting faster, and give you a DIY speed workout you can use to start improving your times today.
Why Speed Matters in Every Sport
No matter what sport you play, speed is a game-changer. Here’s why:
Reaction Time: Speed allows you to react faster, whether it’s chasing down an opponent or making a split-second play.
Explosive Power: Speed training improves your ability to accelerate quickly, which is key in sports like football, soccer, and track.
Momentum: Once you reach top speed, your momentum helps carry you forward with less effort, giving you an edge over slower opponents.
How ENZYK Athletes Build Speed
Our speed training program is based on three key principles: technique, power, and endurance. Here’s how we apply these principles to help athletes get faster.
1. Perfecting Sprint Mechanics
Athlete Example: Tyreek Hill (Football)
NFL wide receiver Tyreek Hill, also known as the "Cheetah," is famous for his blazing speed. A key part of Hill’s speed is his sprinting technique. His form is flawless, with high knee drives, a powerful arm swing, and a quick turnover. At ENZYK, we emphasize the same fundamentals in our speed training program.
How We Train Mechanics: Speed starts with good form. We focus on improving running posture, arm drive, and foot placement to ensure every athlete is running as efficiently as possible. We also incorporate drills like A-skips and high knees to improve sprint mechanics.
2. Building Explosive Power
Athlete Example: Christian Coleman (Track and Field)
World champion sprinter Christian Coleman is known for his explosive starts off the blocks. His ability to generate immense power in the first few seconds of a race is what sets him apart. At ENZYK, we train our athletes to explode off the line with the same intensity.
How We Train Power: Power comes from the lower body. We use exercises like box jumps, sled pushes, and trap bar deadlifts to build explosive power in the legs. These exercises help athletes generate more force with each step, improving both acceleration and top-end speed.
3. Developing Speed Endurance
Athlete Example: Allyson Felix (Track and Field)
Olympic gold medalist Allyson Felix is known for her ability to maintain speed throughout the entire 400 meters. At ENZYK, we focus on building speed endurance to help athletes maintain their speed for longer periods, whether they’re running sprints or long-distance races.
How We Train Speed Endurance: Speed endurance is about sustaining speed over time. We incorporate interval training and tempo runs to help athletes maintain top speed even when fatigued. Workouts like 200-meter repeats or shuttle runs with minimal rest teach the body to recover quickly and maintain high performance.
DIY: ENZYK Speed Workout
Ready to start building speed? Here’s a DIY speed workout you can use to improve your sprinting ability. Perform this workout 2-3 times a week, making sure to focus on form and explosive power.
Dynamic Warm-Up (10-15 minutes)
High knees
Butt kicks
Leg swings
Arm circles
Light jog or fast walk for 5 minutes
Acceleration Drills
Hill Sprints: Sprint up a hill (or incline) at full speed for 20-30 meters. Walk back down and rest for 60 seconds between sets. Perform 6-8 sets.
Resisted Sprints: Use a resistance band or sled for short 10-15 meter sprints. Focus on driving your knees high and pushing off the ground explosively. Perform 6-8 sets.
Top-End Speed Drills
Flying Sprints: Sprint at a controlled pace for 20 meters, then explode into a full sprint for 40 meters. Walk back and rest for 2-3 minutes between sets. Perform 4-6 sets.
Stride Length Drills: Set cones 5-6 feet apart and focus on increasing your stride length while maintaining quick turnover. Perform 5-6 sets of 30 meters.
Speed Endurance
200m Sprints: Sprint 200 meters at 90% effort. Rest for 1-2 minutes between sets. Perform 4-6 sets.
Cooldown (10 minutes)
Light jog followed by static stretching (focusing on hamstrings, quads, calves, and hip flexors).
Common Speed Training Mistakes
Many athletes struggle to get faster because they make mistakes in their speed training. Here are a few common errors and how to avoid them:
Neglecting Technique: If your form is off, all the speed work in the world won’t help. Focus on sprint mechanics to run more efficiently.
Overtraining: Speed training puts a lot of stress on your body, especially your hamstrings and calves. Make sure you’re incorporating rest days and recovery techniques like foam rolling and stretching.
Skipping Strength Work: Speed isn’t just about running fast—it’s about generating power. If you’re not lifting weights or doing explosive movements, you’re missing out on a critical part of speed development.
How ENZYK Athletes Get Results
Here’s how our athletes across sports use the ENZYK speed training method to achieve game-changing results:
Football players like Tyreek Hill perfect their sprint mechanics and use explosive power drills to dominate on the field.
Track stars like Christian Coleman build lower body power and refine their starting technique to improve their 100m and 200m times.
Soccer players use speed endurance training to maintain top speed throughout a 90-minute match, allowing them to make critical plays even in the final minutes.
Combat athletes like MMA fighters use sprint training to improve their explosive movements inside the octagon, giving them the edge when closing distance or shooting for takedowns.
Final Thoughts: Why Speed Training Is Essential for Every Athlete
Speed is the ultimate equalizer in sports. Whether you’re a sprinter, football player, or soccer star, your ability to move faster than your opponent can be the difference between winning and losing. At ENZYK, we help athletes build speed by focusing on proper technique, developing explosive power, and enhancing speed endurance. Incorporate these methods into your own training, and you’ll see the difference in your performance.
Bonus Tip: Try a 6-week speed training program. Use the DIY ENZYK speed workout 2-3 times per week for six weeks. Track your sprint times at the beginning and end of the program to see how much faster you’ve become!
