Increase Your Speed

Most people would like to move faster in their chosen sport. Whether you run, cycle, play football, or test yourself in the gym, speed is one of the most satisfying qualities to improve. It feels powerful, athletic and rewarding.

However, many people reach a point where progress slows down. You train regularly, you push yourself in sessions, and you spend plenty of time building fitness, yet your speed does not seem to improve.

The problem is often that speed is treated as a byproduct of general fitness rather than something that needs specific attention.

If you want to move faster, you need to train for it. Strength, body composition, posture, technique and sprint work all contribute to speed development. When these areas are addressed together, improvements tend to come quickly.

Strength As The Foundation Of Speed

Speed begins with force. Every time your foot contacts the ground, your body must generate force to propel you forward.

The stronger you are, the more force you can apply. Greater force production improves acceleration and allows you to reach higher speeds with less effort.

Strength training also improves joint stability and resilience. Faster movement places greater stress on muscles and tendons, so having a strong foundation helps keep you injury-free.

This is why gym training is such an important component of speed development.

Strength Exercises In The Gym

You do not need dozens of exercises to improve speed. A small number of well-chosen movements will deliver most of the results.

Focus on exercises that train the lower body and posterior chain, as these muscles are responsible for driving you forward.

Effective strength exercises include:

Squat variations such as goblet squats or front squats
Deadlifts and hip hinge movements
Split squats and lunges for single leg strength
Step ups to develop leg drive
Hip thrusts and glute bridges
Rowing movements for upper back strength

These exercises develop the muscles responsible for propulsion while also supporting good posture.

Two strength sessions per week are enough for most people to see noticeable improvements.

Training Heavier For Strength Gains

Many people shy away from heavier weights when training for sport. In reality, lifting heavier loads is one of the most effective ways to build strength.

A useful guideline is to choose a weight that allows five to eight controlled repetitions per set. This range encourages strength development while still allowing good technique.

Focus on quality movement rather than rushing through repetitions. Lower the weight under control, then drive upward with intent.

Gradually increase the weight over time. Progressive overload is what signals the body to adapt and become stronger.

Adding Explosive Work

Once you have built a base level of strength, explosive exercises can be introduced to develop power.

Power is the ability to produce force quickly. It bridges the gap between strength and speed.

Examples of useful explosive exercises include:

Box jumps
Medicine ball throws
Jump squats
Bounding drills

These movements should be performed with maximum intent but low volume. The goal is quality and speed of movement, not fatigue.

Adding a few sets of explosive work after your strength exercises can be very effective for speed development.

Improve Power To Weight Ratio

Speed is influenced not only by how much force you produce, but also by how much weight you are moving.

If two athletes produce similar force but one carries less excess body fat, the lighter athlete will typically move faster.

This is known as the power-to-weight ratio.

Improving body composition does not mean chasing extremely low body fat levels. It simply means maintaining a healthy, lean physique that supports performance.

When excess body fat is reduced gradually, speed often improves without increasing training volume.

Nutrition That Support Performance

Nutrition plays a major role in body composition and performance.

A simple approach is usually the most sustainable. Focus on consistent meals built around whole foods.

Prioritise:

Lean protein sources such as meat, fish, eggs and dairy
Plenty of vegetables and some fruit
Quality carbohydrate sources around training sessions
Healthy fats from foods such as nuts, olive oil and oily fish

Protein supports muscle recovery and maintenance. Carbohydrates help fuel harder training sessions. Vegetables and fruit provide essential vitamins and minerals.

Many athletes make the mistake of cutting calories too aggressively when trying to get leaner. This often leads to fatigue and poorer performance.

A better approach is a gradual change that supports training rather than undermines it.

Monitoring Progress

Tracking progress can help you stay accountable and show whether your approach is working.

Methods may include:

Bodyweight trends over time
Progress photos
Basic body composition measurements
Performance improvements in training

The most useful indicator is usually performance itself. If you are becoming stronger, moving faster and recovering well, you are heading in the right direction.

Posture and Structural Balance

Good posture plays an important role in speed.

When the body is well aligned, muscles can produce force more efficiently. Breathing becomes easier, and movement feels smoother.

Poor posture, on the other hand, often leads to wasted energy and increased risk of injury.

Modern lifestyles often lead to postural imbalances. Long hours sitting can tighten the hips, weaken the glutes and create stiffness through the upper back.

Addressing these issues allows the body to move more freely and efficiently.

Weak Areas

Many recreational athletes share similar weaknesses.

These often include:

Tight hip flexors from prolonged sitting
Weak glutes, which reduce propulsion
Hamstring imbalances
Weakness in the lower and mid back
Limited mobility through the upper spine

Improving these areas improves structural balance and supports efficient movement patterns.

Strength Exercises That Support Posture

Several exercises are particularly helpful for improving posture and structural balance.

Deadlifts and hip hinges strengthen the posterior chain and teach proper hip movement. Lunges and split squats build single leg strength and stability.

Rowing movements strengthen the upper back, helping counteract the rounded shoulders that often develop from desk work.

Trunk stability exercises such as planks and controlled carries also play an important role.

Together, these exercises create a strong and balanced body that can produce speed more efficiently.

Technical Efficiency For Faster Movement

Speed is not just about effort. Technique significantly influences efficiency.

When running, one useful cue is to think about driving the leg backwards into the ground rather than reaching forward with the foot.

This encourages better propulsion and reduces braking forces that slow you down.

Maintaining a tall posture with relaxed shoulders also helps energy transfer through the body.

Arm Drive and Rhythm

Arm movement is closely connected to leg movement.

A strong, coordinated arm drive helps maintain rhythm and balance. The arms should move naturally alongside the body without excessive tension.

Relaxed shoulders and controlled arm swings help maintain efficient movement patterns, particularly as speed increases.

Drills To Reinforce Technique

Technique drills can reinforce good movement habits.

Examples include:

Skips for coordination and rhythm
High knees to encourage knee lift and posture
Bounding drills for power and elasticity
Strides at controlled speed

These drills are often performed as part of a warm-up before speed sessions.

They prepare the nervous system for faster movement and help reinforce efficient technique.

Coaching and Feedback

Many athletes struggle to evaluate their own technique.

Working with a coach can help identify inefficiencies and make small adjustments that improve performance.

Even subtle changes in posture or stride mechanics can make a noticeable difference over time.

Occasionally, filming your running or movement patterns can also provide useful feedback.

Short Sprint Work For Speed Development

True speed development requires sprinting.

Short sprints recruit fast-twitch muscle fibres and train the nervous system to produce force rapidly.

These sessions are not about building endurance. They are about producing effort at maximum or near-maximum speed.

Sprint Distances

Short distances are best when developing speed.

Typical sprint distances include:

Ten metres
Twenty metres
Thirty metres

These short efforts allow you to focus on acceleration and explosive movement.

Longer sprints can be introduced later, but shorter distances are usually the starting point.

Sprint Session

A simple sprint session might look like this:

Thorough warm-up with mobility drills
A few technique drills or strides
Six to ten short sprints
Full recovery between efforts
Light cool down

Recovery is important. Walk back slowly between sprints and allow your breathing to return to normal before starting the next repetition.

Speed training works best when each effort is performed with high quality.

Progression

As your body adapts, sprint training can progress gradually.

Possible progressions include:

Increasing the number of sprints slightly
Introducing hill sprints
Adding resisted sprint work, such as sled pushes

The key principle remains the same. Focus on quality and avoid excessive fatigue.

Recreational Athlete Improving Speed

A simple weekly structure might include:

Two strength sessions
One sprint focused session
One or two conditioning sessions
At least one full rest day

This balance allows speed development without excessive fatigue.

Integrating Speed

Speed sessions are usually best performed when you are fresh.

Many athletes perform sprint work after a warm-up, then move into strength training.

Avoid performing demanding speed sessions after exhausting workouts, as fatigue reduces quality and increases injury risk.

Training For Speed At Foundry

At Foundry Gyms, we believe that speed is developed through structured training rather than random effort.

Our coaching approach begins with an assessment of your movement patterns, strength levels and training history. From there, we create a programme that integrates strength training, technique work and sprint development.

Sessions are designed to be efficient and focused, making them suitable for busy professionals who want results without wasting time.

If you want to move faster, improve your athletic performance and build a stronger body, our personal training will guide you through a structured approach that delivers progress.

Speed is not reserved for elite athletes. With the right training and guidance, anyone can develop it.

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