Step 1: Get Stronger
The stronger you are the more force you’re going to be able to apply into the ground with each foot strike. This will propel your body further in space, leading to a longer stride.
Step 2: Move Better
By improving mobility and flexibility in your lower half, you will be able to improve extension of your hip, knee, and ankle when accelerating.
Step 3: Push and Drag Heavy Sleds
Heavy sled drags and heavy sled pushes allow you to learn and practice proper acceleration mechanics at slower speeds. To perform these exercises properly, you need to posses a good forward body lean, and maintain a positive shin angle.
Step 4: Skip
Skipping drills (A-Skip, B-Skip, C-Skip, etc.) are one of the best ways to improve sprint technique – posture, rhythm, arm drive, knee drive, and ground contact time. Many factors that contribute to fast and explosive athletes.
Step 5: Utilize Sled Loaded Sprints
When utilized properly, sled loaded sprints are one of the best tools for developing maximum horizontal force qualities needed for acceleration and sprinting.
Step 6: Run Hills
Hill sprints will help you run in the correct form of acceleration, and improve force application with each foot strike.
Step 7: Run Max-Effort Sprints with Complete Recovery
To run fast you need to do just that, run fast. In my opinion, you need to be performing max-effort sprints at least two times per week if your goal is to improve sprinting speed. Make sure you’re recovering fully following each sprint! As a general guideline, rest 1 minute for every 10 yards covered.
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