The ONLY 3 Exercises You Need For Sprint Faster

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I’m Justin, a S&C Coach. I help athletes run faster 40yd & short sprints

I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football & track athletes.

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if you only had three exercises to pick to run faster what would they be so in this video I’m going to show you what those three exercises are how to do them to maximize your gains and give you examples of my athletes blowing up their speed by doing these training methods but first let me show you what happens when you add too many drills or don’t do these three exercises and what changes I made to fix this issue back in high school when I was training to run faster I had one big problem and the issue was my block start you see I was very fast when it came to Top End speed when I got my speed rolling I had a 10 meter fly of 89 seconds fat but here’s the crazy part everyone left me behind in the beginning of the race I couldn’t understand why this was happening even though I had so much speed potential and sadly I was running out of time before high school was over this was a big challenge for me cuz as you know if you can’t get a good start that you’re going to have issues catching up at the end of the race so then I decided to find a personal trainer and he showed me something fascinating he explained to me how I was hitting my maximum velocity after just 10 m then it was really weird how I lost my speed almost instantly after that this wasn’t good at all most athletes can hit their top end speed around 40 to 50 m and then maintain that speed for 20 to 30 m before they have hard deceleration that’s when it finally hit me that I need to improve my acceleration and my ability to push that way I can have a better race model to have more consistent top and speed which overall will improve my chances of winning my races and running faster times to work on this I started doing stuff like horizontal based Sprints and Plyometrics this helped me develop horizontal Force production and teach my body how to project at horizontal angles so I can push and develop momentum for later on in the race now guess what happened my acceleration shot up and I started to leave athletes in the D sadly I couldn’t compete in the last two years of my high school Seasons because of but I was able to transform other athletes with similar methods as well so the best exercise to train horizontal Force production is going to be resistance Sprints and I’m going to show you how to do them step one find a sled on Amazon or elastic band from any store all these options range from $10 to $30 or find a free Hill or if you want something for free find any hill with a small incline or literally any area in the world with some sort of incline you can Sprint off of I promise you can find one it’s not that hard if you have a sled then load up 10 to 20% of your body weight if you’re using other options you can just get started now set up 10 to 20 yards to Sprint and set up some form of a timer or some way to race somebody if they are significantly faster than you then you can have them start behind you and if they’re much slower than you you can have them start in front of you and you chase them down now wrap the resistance around your waist or whatever part of the body feels good and then get in a squatted two-point start or a regular three-point start now explode out and run at 100% intensity if you struggle to run at Max intensity then time time or raise somebody rest for 2 to 4 minutes after every single Sprint do not rush the rest if you start resting little like maybe 30 to 1 minute you’re going to start producing less force and developing more Soul twitch fibers do absolutely nothing literally just relax repeat this for recommended reps and sets if you want recommended reps and sets or alternative exercises if you simply can’t do any version of a resistance check out the speed Academy our 12-month Sprint speed transformation program or get the free workout from the the program just Link in the description or check out the pinned comment which exercises have the highest correlation to Sprint time and what exercises besides sprinting itself would improve Sprint speed the most did you know that speed bounds have some of the highest correlation to your Sprint time such as the 40 yard D there’s even equations where you could put in your triple broad jump or a triple bound and it can actually estimate your 100 met time based off how far you got in that triple bound bounding is also highly correlated related to one foot bounce and overall jumping ability in general so doing bouns will not only improve your Sprint speed and jumping ability by improving the stretch Shing cycle and reactive strength index but also improve your ability to bound better which like we said earlier has high correlation to make your 40 yard time faster so now I’m going to show you how to bound with this simple progression first we are going to hop on one leg with the other leg straight in front of your body we are going to hop twice then switch with with a straight leg Landing under your center of mass then hopping twice and do it again then the second step we’re going to do a straight leg bound we will first stand in a tall athletic posture get to a slight Bend in the knee then we’re going to do a scissor motion with our legs where we push our legs forward and then strike back under a center of mass and push back as hard as possible the first level will be doing this with a small scissor motion the third level will be kicking up the intensity and pushing harder and making big scissor motion we can start to lean back and open up our strides and use longer straight leg levers to push our body forward now the fourth level is going to add a driving knee versus a straight leg knee we are going to almost jump forward and drive our knee high and Strike Back Down Under our body with good stiffness and elastic ground contacts you can start off with a small ground contact at first then eventually build up to big jumps forward off one leg also don’t be afraid to have big big powerful arms while doing this as well I show you a special variation of this exercise in the free workout from the speed Academy or the full program in the description or pin comment below I had another challenge when I was an athlete I was very strong I could deep squat 445 lbs at 180 lb but when I tried to run faster on the court or on the field I looked stiff and unathletic especially in the start I needed to get faster so my coaches told me just get stronger in the squat and the deadlift so I kept lifting weights and I kept getting stronger and stronger even got my handang cing to a 225 at 180 lb weight but for some reason it didn’t seem to help me get faster I was extremely frustrated because my strength didn’t seem to translate over to Sprint speed especially in the start where strength is supposed to help the most people said online just do a plyometric phase and Olympic lift phase but I didn’t want to wait for this special training phase to get some sort of transfer then my old personal trainer gave me a great idea of single leg lift this did not only get me stronger which improv my speed potential but it also helped me increase my speed year round without having too much load on my body or spine and without having to wait for some special transfer phase of Plyometrics so I’m going to show you how to do the rear foot elevated split Squat and the steps to maximize your Sprint speed step one find somewhere where you can place your back foot onto usually around 15 to 20 in then sit into that back foot then put your front foot out in front of your body then stand up and you should have have generally a solid single leg position pick up the dumbbells lower the body until you reach a full range of motion with a 3C Ecentric lowering phase to start off or you could do a 5-second isometric pause at the bottom if you want more Sprint speed gains from 5 to 10 m then you can do Ecentric Focus if you want more gains from 0 to 5 m then you can do an isometric focus and if you want to transfer to acceleration more push the foot back to get more knee over toe and maybe even Lean Forward too to get a little more glute if you want more topend speed keep the shin vertical in the Torso vertical to get more strength in that area progressively add 5 to 10 lounds every single week until you can’t handle the dumbbells no more then progress to Smith machine or a regular barbell split squat treat this like your deep squat but now you have a better exercise all these exercises are amazing but it does not matter if you don’t know how to do the last exercise I just showed you properly so if you want to make sure you get the best gains possible from that exercise watch this video right here or it might be right here