5 Speed Drills to Improve Your Game

Speed is one of the most valuable skills an athlete can have. Whether you’re sprinting down the track, cutting across the basketball court, or chasing a soccer ball, improving your speed can completely change your game. The good news? You don’t need a gym full of equipment—just focus, consistency, and the right drills.

1. Sprint Starts

Your first step is often the most important. Practice short 10–15 yard sprints from a ready stance. Stay low, pump your arms, and explode forward. This builds acceleration, which is critical in all sports.

2. Ladder Footwork

Agility ladders help with speed, coordination, and rhythm. Work through drills like high knees, lateral steps, and quick hops. Over time, your footwork becomes faster and sharper.

3. Cone Shuffles

Set up cones in a zigzag and sprint through them. This drill teaches quick changes of direction and builds agility, making you more effective in real game situations.

4. Hill Sprints

Running uphill strengthens your legs and builds explosive power. Sprint hard for 10–20 seconds, walk down for recovery, and repeat. It’s tough, but the results are worth it.

5. Resistance Band Sprints

With a partner holding a band around your waist, sprint forward against resistance. This improves your sprint mechanics and builds acceleration power.

Key Takeaway: Speed training is about short bursts of quality effort. Add these drills into your weekly routine, stay consistent, and you’ll see big improvements in your game.