ENZYK Blog 26
The Science of Speed: How to Get Faster in Any Sport
Speed is one of the most coveted attributes in any sport—but it’s not just about genetics.
Whether you’re sprinting down the track, breaking away on the soccer field, or closing the distance in a wrestling match, speed can be a game-changer. While some athletes are naturally fast, anyone can improve their speed with the right training. Speed isn’t just about how fast you can run—it’s about explosiveness, technique, and consistency.
In this post, we’ll explore the science behind speed, how athletes in various sports get faster, and share a DIY guide to help you start improving your speed today.
Need more tips on getting faster? Follow us on Instagram at @enzykperformance for daily speed drills and updates. And while you’re there, check out our ENZYK merch—because when you look fast, you play fast!
Why Speed Training Is Important for Athletes
Speed isn’t just about running fast in a straight line. It’s about your ability to accelerate quickly, change direction, and maintain top speed over time. Whether you’re a sprinter, football player, or basketball guard, improving your speed will give you an edge over your competition.
Here’s why speed matters:
Acceleration: The faster you can reach top speed, the more time you’ll have to make plays or beat your opponents.
Agility: Speed training helps improve your ability to change direction quickly without losing momentum.
Top-End Speed: Once you hit top speed, maintaining it allows you to outrun defenders, opponents, or competition.
How Elite Athletes Improve Their Speed
Let’s take a look at how top athletes across different sports use specific speed training techniques to get faster.
1. Speed Sports: Track and Field
Athlete Example: Usain Bolt (Track and Field)
As the fastest man in history, Usain Bolt relied on perfecting his sprint mechanics. Bolt focused on improving his stride length, stride frequency, and explosive power. By breaking down each phase of his sprint, Bolt was able to push the limits of human speed.
Speed Training Tip: Focus on improving your stride mechanics. Work on driving your knees higher, pushing off the ground harder, and maintaining proper sprint form to maximize both stride length and frequency.
2. Team Sports: Soccer and Football
Athlete Example: Kylian Mbappé (Soccer)
Known for his lightning-fast speed, Kylian Mbappé trains to improve his acceleration and agility. Mbappé’s explosive starts allow him to beat defenders to the ball, while his agility lets him weave through opponents without losing speed.
Speed Training Tip: Incorporate acceleration drills into your training, such as hill sprints or sled pushes. These exercises help improve your ability to reach top speed quickly and maintain control.
3. Endurance Sports: Marathon Running and Triathlons
Athlete Example: Eliud Kipchoge (Marathon Running)
Marathon world record holder Eliud Kipchoge balances speed and endurance. His ability to maintain a fast pace over long distances comes from years of tempo runs and interval training, which build both speed and stamina.
Speed Training Tip: Use interval training to build both speed and endurance. Incorporate short bursts of speed into your runs, alternating between sprinting and jogging to train your body to handle fast paces over long distances.
4. Strength Sports: Powerlifting and Weightlifting
Athlete Example: Lasha Talakhadze (Weightlifting)
Olympic weightlifter Lasha Talakhadze incorporates explosive strength training to improve his speed in the snatch and clean and jerk. Talakhadze focuses on building fast-twitch muscle fibers through exercises like plyometrics and box jumps.
Speed Training Tip: Incorporate explosive strength exercises like plyometrics, box jumps, or medicine ball throws to improve your power and acceleration.
5. Combat Sports: MMA and Wrestling
Athlete Example: Conor McGregor (MMA)
Known for his fast reflexes and quick strikes, Conor McGregor trains for speed by focusing on footwork and reaction time. His ability to move quickly and adjust his position gives him an edge in both offense and defense.
Speed Training Tip: Practice footwork drills to improve your speed and agility in combat sports. Fast, precise movements help you stay one step ahead of your opponent, whether you’re striking or defending.
DIY: Speed Training Routine for Athletes
Here’s a DIY speed training routine you can use to start improving your speed today. Incorporate these drills into your weekly training to increase your acceleration, top-end speed, and agility.
Dynamic Warm-Up (10-15 minutes)
Before you begin, warm up with dynamic movements like high knees, butt kicks, and leg swings to prepare your muscles for explosive movement.
Acceleration Drills
Hill Sprints: Sprint up a hill or incline for 20-30 meters. Walk back down and rest for 60 seconds between sprints. Perform 6-8 sets.
Sled Pushes: Push a weighted sled for 15-20 meters at maximum effort. Rest for 90 seconds between sets. Perform 4-6 sets.
Top-End Speed Drills
Flying Sprints: Start at a controlled pace for 20 meters, then sprint at full speed for 40 meters. Rest for 2-3 minutes between sets. Perform 4-6 sets.
Tempo Runs: Alternate between 30 seconds of sprinting and 1 minute of jogging. Repeat for 15-20 minutes to build speed endurance.
Agility and Change of Direction Drills
Lateral Cone Drills: Set up 5 cones in a line, 2 feet apart. Sprint forward, weave in and out of the cones, and sprint back. Perform 5 sets.
Reaction Drills: Have a partner call out directions (left, right, sprint) as you react quickly and change direction. Perform for 10-15 minutes.
Cooldown and Stretching (10 minutes)
Finish with static stretches, focusing on your hamstrings, quads, calves, and hip flexors to improve flexibility and reduce muscle tightness.
Common Speed Training Mistakes Athletes Make
Even with the best intentions, athletes can make mistakes in their speed training. Here’s what to avoid:
Skipping Recovery: Speed training is intense, and your muscles need time to recover. Make sure you’re incorporating rest days and stretching to prevent injury.
Focusing Only on Straight-Line Speed: In most sports, speed isn’t just about sprinting in a straight line. Make sure you’re incorporating agility and change of direction drills into your training.
Neglecting Strength Training: Speed and strength go hand in hand. If you want to get faster, you need to build explosive strength in your legs through exercises like squats, deadlifts, and plyometrics.
Get Faster with ENZYK
At ENZYK, we know speed is a game-changer. Whether you’re an endurance runner, sprinter, or team sport athlete, improving your speed will give you an edge. Follow us on Instagram at @enzykperformance for more speed training tips, and check out our merch to stay fresh and focused while you train!
Final Thoughts: Speed is a Skill You Can Develop
Speed is one of the most valuable attributes in any sport, but it’s not something you’re born with—it’s something you build. By focusing on the right drills, maintaining good technique, and staying consistent in your training, you can improve your speed and dominate the competition.
Thank You: Thank you for taking the time to read and engage with us! Your support helps us continue creating valuable content for athletes like you. If you found this post helpful, share it with someone who’s ready to get faster—we appreciate you being part of the ENZYK family!
