Sprint Faster by Training Each Phase of Speed

Speed isn’t just about running fast — it’s about how well you move through each phase of a sprint. The fastest athletes don’t guess; they train intentionally.

Every sprint has five key phases:

1. Start - First step speed

2. Drive - Build power

3. Acceleration - Show off that speed

4. Top-End Speed - Hold that speed with ease

5. Deceleration - Get slow last

Here are proven drills to improve each phase 👇

🔹 START PHASE (Reaction + First Step)

Goal: Explosive force off the line

• Falling Starts

• 3-Point or 4-Point Starts

• Wall Starts

• Med Ball Chest Pass + Sprint

• Band-Resisted Starts

Coaching Focus: Shin angle, violent arm drive, push—not pop up.

🔹 DRIVE PHASE (Power + Projection)

Goal: Stay low while producing horizontal force

• Sled Pushes (Heavy)

• Hill Sprints

• March → Skip → Sprint Progressions

• A-March & A-Skip

• Prowler Marches

Coaching Focus: Long pushes, powerful hips, patience staying low.

🔹 ACCELERATION PHASE (Build Speed Efficiently)

Goal: Smooth transition from power to speed

• 10–30m Sprints

• Sled Pulls (Light–Moderate)

• Bounding for Distance

• Wicket Runs (spaced wide)

• Band-Assisted Acceleration

Coaching Focus: Gradual rise, rhythm, relaxed speed.

🔹 TOP-END SPEED (Maximum Velocity)

Goal: Move fast without tension

• Flying 20s or 30s

• Straight-Leg Bounds

• High-Speed A-Skips

• Wicket Drills (tight spacing)

• Fast Stride Cycles

Coaching Focus: Tall posture, elastic contacts, relaxed face & shoulders.

🔹 DECELERATION (Brake + Control)

Goal: Reduce injury risk and improve change of direction

• Sprint → Stick

• 5–10–5 Deceleration Emphasis

• Drop Lunges

• Eccentric Hamstring Work

• Backward Sled Drags

Coaching Focus: Hips back, chest tall, control before re-acceleration.

Final Word from Coach Greg

If you want real speed gains, train the entire sprint, not just full-out sprints every day.Master the phases, and speed becomes repeatable, safer, and transferable to sport.