Movement specialist Lee Taft said it himself, “Learning athletic movement correctly from the start is the foundation for athletic success.” Being fast isn’t something you’re blessed with, it takes time, practice and a whole lot of patience.
Speed training isn’t just for sprinters or elite athletes - it’s essential for anyone looking to enhance their overall performance, whether you’re on the field, court, or in the gym. Improving speed, agility, and reaction time can make a significant difference in any sport or workout routine, but to do so, you need the right approach.
For example, sprint interval training has been shown to improve reaction time by 3.3% and endurance by 42% in just two weeks of consistent practice.
We’re exploring what speed training is, why it’s important, and how you can implement simple, effective drills to boost your performance.
What is Speed Training?
Speed training is more than just running faster; it’s about improving how your body moves efficiently and quickly, optimizing your reaction time, coordination, and acceleration. Whether it’s sprinting down the field or reacting faster to a play, speed training involves conditioning your muscles, nervous system, and brain to work together more effectively.
Speed is not solely determined by your legs’ power or stride length - reaction time and mental sharpness are just as important. The quicker you can process a cue and move, the faster you’ll be.
The Science Behind Speed Training
Speed training works by enhancing your body’s ability to accelerate quickly, maintain top speed, and decelerate with control. But to do this effectively, you need to understand a few key components:
Acceleration
Acceleration is the ability to reach your top speed quickly. Training to improve your acceleration will help you burst out of the starting blocks faster, and it’s essential for sports like basketball, soccer, and football, where quick starts matter. In fact, short-burst speed training can improve sprint acceleration by up to 10%, as shown in studies on field athletes.
Top Speed
This refers to the maximum speed you can reach when your body is fully moving. Once you reach your top speed, maintaining it becomes a matter of maintaining form, leg power, and stamina.
Deceleration
Decelerating with control is equally important. Agility performance improves by an average of 5.2% with speed training that includes deceleration-focused drills. In sports, it’s not just about how fast you can go but how quickly you can stop or change directions without losing balance.
Why Speed Training is Essential for Every Athlete
Whether you’re an athlete, a fitness enthusiast, or someone just trying to level up your game, speed training can enhance your performance in a variety of ways:
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Improves Performance in Sports
Every sport requires fast, powerful movements - whether it’s sprinting, cutting, or reacting to a ball. Speed training can help reduce reaction time, making you more agile and reactive on the court or field.
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Increases Agility
Agility is the ability to change direction quickly while maintaining control. It’s not just about how fast you run; it’s about how fast you can adjust to what’s happening around you. Speed training sharpens this ability by focusing on your response time and coordination.
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Enhances Muscle Memory
When you focus on speed, you build muscle memory. With consistent speed training, your body learns to react faster and more efficiently, helping you make split-second decisions during training and competition.
Top Speed Training Drills to Improve Your Performance
Now that we know why speed training is important, let’s get into some drills that will push your limits and boost your performance. These exercises target acceleration, reaction time, and agility - all key elements of speed training.
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Sprinting Drills for Acceleration
One of the best ways to improve your acceleration is through sprinting drills that mimic real-life scenarios.
Iso Sprints
The Iso Sprints drill tests your explosiveness, reaction time, and endurance. Set up one Pod at shoulder height and position yourself 5 meters away in an isometric squat. When the Pod lights up, explode forward to tap it, then return to the starting position and hold an isometric position based on the last color tapped. Repeat for the duration of the cycle.
Customize the workout by adding more colors, isometric holds, or increasing intensity on the BlazePod app. This drill improves reaction speed, power, and mental focus while enhancing core stability.
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Agility Ladder Drills
Agility ladder drills are an excellent way to work on foot speed, coordination, and quick changes in direction. Agility ladder drills have been shown to significantly improve lateral quickness and coordination particularly in youth athletes.
These drills improve both mental and physical agility, training you to make split-second decisions. Try different patterns, such as quick feet, lateral movements, and in-and-out steps.
Not only does this help with physical agility, but it also improves cognitive reaction times as you think about your next move in a split second.
Speed Ladder Color Code
The Speed Ladder Color Code drill improves agility, coordination, and reaction time. Set up a speed ladder with a Pod at each end, and when the Pods light up, quickly move to tap your assigned color. For the first color, perform high knee runs, staying on your toes and using strong arm work. For the second color, do forward-facing in-and-out movements with both feet at once. For the third color, perform side steps, staying low and driving off the back foot.
By incorporating movements like the Ickey Shuffle or In-out-up, this drill enhances footwork, boosts reaction time, and increases overall speed. Repeat the drill to continuously improve agility and coordination under pressure.
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Cone Drills for Change of Direction
Speed isn’t just about moving in a straight line - it’s about being able to change direction quickly and without losing momentum. Set up a series of cones and practice weaving through them, changing direction as quickly as possible. The key is to stay low and maintain control of your body.
Cone drills help athletes increase their lateral quickness and speed when pivoting or cutting, which is critical in almost every sport.
Agility X
The Agility X drill enhances speed, reaction time, and agility. Set up a 10x10 square with surrounding Pods and a home base Pod in the center, with poles between each Pod. When the Pods light up, sprint to the lit Pod, shuffle 360 around the pole, and tap the Pod. Then, return to the home base Pod, rounding the pole again, and tap it out. This drill challenges your coordination, quickness, and mental focus, as it requires rapid decision-making and precise movement under pressure.
By repeating this drill, you’ll boost your agility, improve reaction time, and enhance your overall speed.
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Partner Reaction Drills
Speed training isn’t just about running or moving quickly; it’s about reacting faster than your opponent or training partner. Competition fuels speed; there is nothing like the drive of wanting to win.
Plank Square Comp
The Plank Square Comp challenges your speed, reaction time, and core stability. Set up four Pods in a square, with 3-4 meters between them. Start in a plank position, facing the center. When the Pods light up, quickly pop up and sprint around the square to your assigned color, holding a plank to tap out the light within 3 seconds. If you miss, record a miss-hit. As the next Pod lights up, return to plank and repeat.
This drill improves agility, reaction time, and core strength, all while testing your ability to react under pressure. Keep pushing your limits with every round!
Speed Competition
The Speed Competition drill challenges you and your partner to race against each other, improving reaction time, speed, and agility. Set up two Pods 50cm apart, and as they light up, race to tap your assigned color first. This drill builds competitiveness, boosts reaction speed, and enhances coordination, all while keeping the challenge engaging and fun.
By repeating the drill, you increase your agility and improve teamwork, making it an effective way to push each other toward faster and more efficient performance.
How BlazePod Helps You Train Speed
BlazePod is a unique tool that takes traditional speed training to the next level. It’s a light and reaction-based training system that uses visual cues to prompt athletes to react quickly, helping them improve both their reaction time and physical speed.
With BlazePod, you can set up drills that improve your agility, reaction time, and decision-making - all while tracking your progress with real-time data. BlazePod is perfect for incorporating into your speed training routine, as it challenges you to react quickly to light cues, simulating high-pressure situations that require fast thinking and movement.
By combining BlazePod with traditional speed drills, you can take your training to new heights and see measurable improvements in both your mental and physical performance.
Conclusion
Speed training isn’t just about being faster - it’s about becoming more reactive, agile, and in control of your body. It’s a critical aspect of any athletic performance, from sprinting and football to basketball and tennis. By incorporating speed drills into your workout routine, you’ll improve your ability to accelerate, decelerate, and change directions quickly - all essential skills for athletes at any level.
Remember, the key to improving speed is consistency. Jillian Michaels once said, “Train insane or remain the same.” With the right drills and tools, like BlazePod, you’ll start to see measurable improvements in no time.
