How to – Get Faster (Step-by-Step Guide)


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.

Temple College Infielder, Andre Jackson Performs Heavy Trap Bar Deadlifts

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.

Cleveland Indians Outfielder, Chris Roller Performs Heavy Sled Pushes

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.

Via Six Stages of Speed

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.

Arizona Diamondbacks Infielder, Ricky Martinez Performs Sled Loaded Sprints

Step 6: Run Hills

Hill sprints will help you run in the correct form of acceleration, and improve force application with each foot strike.

Cleveland Indians Outfielder, Chris Roller Performs Hill Sprints

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.

Vernon College Infielder, Isaac Davila Performs Maximal Effort 10-Yard Sprints

Looking for more ways to improve your speed? Check out our speed program: Six Stages of Speed – Complete 8 Week Speed Program

Six Stages of Speed is an 8-week protocol designed to increase your speed through an intensive twice-per-week schedule. With targeted mobility work, drills that address rhythm, relaxation, and efficiency, central nervous system primers, force production plyometrics, and full speed sprints from various starting positions, this is the crash course in speed improvement you’ve been waiting for. Join the THOUSANDS of athletes that have already benefitted from this program! Click HERE for more information!

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