1. Not Taking Adequate Recovery Following your Sprints — Monitoring rest when training for speed is EXTREMELY important as we don’t want to fall into the lactic zone which is the result of insufficient rest period. You WILL NOT get faster in a lactic environment. As a general guideline take 40–60 sec rest for every 10 yards.
2. Not Placing Enough Emphasis on Getting Strong — The stronger you are the more force you’re going to be able to apply into the ground with each foot strike. The more force you’re able to apply into the ground the longer your stride length will be. Simply put, if you’re not strong you have no force production into the ground and you will have no speed.
3. Neglecting to Improve Acceleration Mechanics — I know I sound like a broken record here but I’ve been able to improve many athletes (young and old) acceleration mechanics/sprint technique by using multiple sprint start variations (push-up, falling, mountain climber, jump-back, kneeling, etc.) If you’re a youth or advanced athlete and you want to improve or maintain your acceleration technique I don’t think there’s anything better than including multiple sprint starts in your training.