The Best Exercises for Developing Speed

Category #3: Special Strength

So far, we’ve covered the general and semi-specific techniques. Now let’s move into the most specific methods: drills that directly target the exact muscles, patterns, and ranges of motion used in sprinting.

Deep Hip Flexors

Research has shown that elite sprinters often have larger, stronger hip flexors than their slower counterparts. Training the psoas not only improves hip drive, but also boosts glute activation through the crossed extensor reflex. Heavy isometric deep squats, high box step-ups, and resisted mountain climbers are excellent options here.

Hamstrings and Glutes

Glutes get plenty of attention when it comes to speed, but hamstrings deserve equal focus. Exercises like reverse hypers (standard and modified) specifically overload the hamstrings and glutes in sprint-like positions. Reverse hypers also strengthen hip hyperextension, a critical role of the hamstrings in sprinting. Could their absence in many modern programs be a factor in hamstring injuries? Very likely.

Another valuable option is the snatch grip hip drive, introduced by Chris Korfist and further developed by Coach Brann Swinnen, which directly trains the posterior chain in sprint-specific mechanics.

Category #4: Strength-Speed Drills

Strength-speed drills are some of the oldest tools in speed training. While many of them are outdated or overhyped, a few still carry real value. A good example is the quarter speed squat.

This category is essentially modern-day velocity-based training (VBT), emphasizing central nervous system adaptations rather than muscle-specific development. When applied correctly, these drills help athletes bridge the gap between strength and speed.

Final Thoughts

Strength training for speed is more than just lifting heavy weights. It’s about building a spectrum of qualities that transfer directly to sprinting. Maximum strength lays the foundation, accessory strength refines it, special strength connects it directly to sprint mechanics, and strength-speed drills fine-tune nervous system efficiency.

By blending these categories, athletes and coaches can create programs that don’t just build strength, but turn that strength into speed where it matters most: on the field, the track, or the court.