How athletes actually get faster

Speed is more than one skill

When people say an athlete is "fast," they usually mean one of two things. Acceleration is how quickly an athlete builds speed from a standstill or a slow jog: the first steps off the line, out of a stance, or after a change of direction. Maximum velocity is the highest speed the athlete reaches once they are fully upright, usually after a longer run-up.

The two are related but they look and feel different. Acceleration has a forward body lean and long, powerful pushes into the ground. Top speed is upright, with quicker, more reactive ground contacts. Team sports use both: short bursts call on acceleration, and athletes who have room to open up, such as wide receivers, outfielders, or wingers on a breakaway, also use top speed.

We cover the difference in more detail in Acceleration vs. top speed for field athletes.

Sprint quality depends on rest

The most useful idea in speed training is simple: an athlete gets faster by practicing running fast, and they can only run fast when they are fresh.

The NSCA excerpt from Developing Speed describes the best sprint gains as coming from technically focused, high-intensity efforts with long recovery periods. It also notes that a sprint session can take the nervous system much longer to recover from than its short distances suggest, and that tolerance for sprint volume varies from athlete to athlete.

In practice, that means:

• Full-effort sprints should be short and few, with enough rest that the next rep is just as fast.
• When reps start getting slower or sloppier, the useful part of the session is usually over.
• Hard conditioning and true speed work are different jobs. Repeated efforts under fatigue emphasize conditioning and may not provide the same stimulus as fresh maximum-speed work.

Measure it the same way every time

A sprint time only means something if you can compare it fairly. A 10-yard split from a three-point stance on turf, timed electronically, cannot be compared with a flying 10 on grass timed by hand.

Before you trust a "faster" result, check that the distance, start position, timing method, surface, footwear, weather, and rest beforehand were the same. Test at a similar point in the week, and record the conditions next to the number. Our guide to comparing sprint times fairly includes a checklist you can copy.

Coach the athlete in front of you

Young athletes grow and mature at very different rates, even within the same grade. The NSCA's long-term athletic development guidance says training should be individualized wherever possible, should avoid excessive intensity or volume and insufficient rest, and should remain challenging yet enjoyable. It also encourages younger children to sample a range of sports rather than train year-round in just one.

For speed, this usually means emphasizing good movement, coordination, play, and general strength for younger athletes, and adding more structured sprint and strength work as athletes mature and show they can handle it. There is no single program that suits every 12-year-old or every high-school junior. A good coach adjusts based on how each athlete moves, recovers, and responds.

Fit speed around practice, not on top of it

Most athletes already sprint, cut, and jump at team practice. Speed work should fit alongside that load rather than pile on top of it. During a season, that often means short, high-quality sprint exposures on fresher days and less on days next to games or heavy practices. In the off-season there is more room to build.

See Planning speed work around a high-school season for example weekly layouts.

Realistic expectations

Speed improves at different rates for different athletes, and growth, sleep, sport schedule, and training history all play a part. Be cautious of anyone who promises a specific time drop. Look for coaching that explains why each session looks the way it does, measures progress consistently, and changes the plan when the athlete needs it.