The rush of wind against your face. That feeling you get when you reach the end of the field before your opponents and make the winning goal. These experiences are owed in part to your ability to move quickly. If you want to move faster, it’s time to learn exercises to increase speed.
Top Exercises to Increase Speed
#1: Barbell Back Squat
How to Do It:
- Stand with your feet a shoulder width apart
- Rest a barbell across the back of your shoulders
- Hold the barbell in an overhand grip
- Squat while pushing your hips back and bending your knees
- Pause in your squat then stand up by moving your hips upward
Why it Works:
This is a smart move overall for building muscles, but the focus on the legs gives your lower half the strength to power forward faster.
#2: Sled Push Sprints
How to Do It:
- Load up the pushing sled with weights
- Lean into the sled with your arms out straight
- Push the sled forward as fast as you can
- Use your hips and knees while pushing
Why it Works:
By adding resistance while you try sprinting forward, you prepare all your muscles to move faster in the future and to move with more intensity.
#3: Depth Drop Jumps
How to Do It:
- Stand on a plyo box with your feet a shoulder width apart
- Step off the box with one foot and then the next
- As soon as you step down, jump up as high as you can
- Repeat from the beginning 5-10 times
Why it Works:
When you step and then jump your muscles have to absorb shock. This results in your muscles being able to handle more shock and stretching which speed requires.
#4: Three-Way Plank
How to Do It:
- Start in a typical plank and hold for 30 seconds
- Roll to your right to complete a side plank
- Roll back to the center and then the left to complete another side plank
- Repeat from the beginning 5 times, resting in between
Why it Works:
Your core has to work hard when you sprint or run. The three-way plank strengthens all the core muscles needed for you to move faster overall.
#5: High Knees
How to Do It:
- Stand with your feet hip-distance apart
- Lift your knee up as high as you can
- Switch quickly to raise your other knee as high as you can
- Continue switching for 30 seconds to a minute at a time
Why it Works:
This exercise stretches your legs and strengthens the muscles needed to sprint. At the same time, this move gives you a cardio workout so your endurance increases.
Bonus Tips for Getting Faster
Besides these helpful exercises, use these tips to kick your pace up a notch:
- Stretch before you run
- Use a foam roller on sore legs and feet
- Sprint occasionally
- Jump rope to prime your muscles
- Get your form right
- Wear shoes made that can keep up with your pace
- Try interval training to improve your endurance
Our FREE 30 Min HIIT Guide offers great options for building endurance and strength so that you can nail your finish and beat your best time.
Gold’s Gym SoCal is an association of separate clubs—click here for info.
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