Slow to Fast: The Truth About Speed Training

Speed. Every athlete wants to be fast. Being faster than your opponent will in most sports give you a big advantage. It is also one of the abilities most athletes struggle to improve. Some believe it is just talent and that if you are slow, you will stay slow.

But nothing can be further from the truth. You can train speed and become much faster. Improving speed is fairly simple but you need to be consistent and patient. With the right exercises and program, you will get faster. I have no doubt about that.

Have a question of your own? We’d love to hear it! Just send it to [email protected], and you might see it featured in a future edition.

In this edition:

• We explain the difference between acceleration and top speed and why this is important.

• We explain why elite sprinters are so fast and how you can learn from this.

• We give the three best exercises to improve your speed as an athlete.

— Paco Raven, Editor & Founder

Table of Contents

• In Our Mailbox

• On Your Mark

• Get Set

• Audience Reaction

• Go

• Disclaimer

Why speed is important for athletes

In rugby, players with high speed have a better chance of breaking through defenses, breaking tackles, evading defenders, and scoring more points.

Players are typically divided into two groups: the backs, who are generally faster, and the forwards, who are bigger and have lower speed. Research shows that both groups run similar distances during a game, but forwards perform more short sprints.

For our reader, a forward in rugby, short sprints are key. In these sprints, acceleration is just as important as max speed, depending on the distance.

Speed is crucial for all athletes, but how you train it depends on your sport. Before we jump into how to improve speed, let’s first understand what speed really is.

Speed is often measured by sprinting in a straight line over distances of 39 to 91 meters (40–100 yards). The issue is that, in most games, athletes rarely run more than 27 meters (30 yards).

After 30 meters, most athletes reach their top speed, while everything before that focuses on acceleration. This highlights the importance of knowing which phase you want to improve when training speed.

In sprinting, there are generally two phases: the drive phase and max speed. For years, coaches believed top speed was fixed and purely genetic. However, research has shown that even elite athletes can improve their top speed with an optimal training program.

While genetics do play a significant role in how fast you can ultimately be, anyone can improve their speed. If you’re "slow," you can still get faster, though you may not become as fast as Usain Bolt.

The best place to start is by improving acceleration, as it’s the phase where you have the most control. Being faster in the first few meters makes a huge difference in game situations.

Without getting overly technical, one crucial element of speed is ground contact time. Elite sprinters like Usain Bolt have incredibly low ground contact times, around 0.08 seconds.

To achieve this, you need significant vertical force to push off the ground, combined with horizontal force to go forward.

What sets elite sprinters apart is how efficiently they use these forces, directing their energy forward. In simple terms: to be fast, you need to have a lot of power and use that power in the right direction.

Speed isn’t just important for athletes on track. Whether you’re chasing a ball, dodging opponents, or sprinting for a winning play, speed gives you the edge.

It helps you close gaps, react quicker, and dominate in those split-second moments that define games. Even if you’re not naturally fast, improving your speed makes you more efficient, reduces injury risk, and keeps you competitive.

Without speed, you may struggle to keep up with faster opponents or lose critical opportunities to take control. Additionally, neglecting speed training increases your risk of injuries since your body isn’t conditioned for high-intensity movements.

Speed training is different for every sport. Let’s break it down:

Best 3 exercises to improve speed

1. Sled Push Sprints

Structure: 5 sets of 20-meter sprints with a sled. Rest 1–2 minutes between sets. If your sled track is shorter than 10 meters, go back and forth to cover the distance.
Load: Use a light-to-moderate sled weight (around 20-40% of your body weight).

Variations for different sports:

• Track and Field athletes: Focus on maximizing power output by using a slightly heavier sled close to 40% body weight) for shorter distances (10–15 meters).

• Team Players: Use lighter weights and run the distance a few times with short breaks in between. This will imitate the repeated sprints in games.

• Precision athletes: Prioritize a smooth push and perfect form. Keep distances short (10 meters) to improve explosive starts.

2. Flying Sprints

Structure: 2 sets of 4–6 sprints, with a 15-meter buildup followed by a 20-meter max-speed sprint. Rest 2–3 minutes between sets.
Load: Keep the intensity of flying sprints at 70% of max speed. Max speed has to be at 100%.

Variations for different sports:

• Track and Field athletes: Add an extended fly zone (30-meter buildup and 30-meter sprint) to simulate top-speed mechanics.

• Team Players: Use sudden stops after the sprint to simulate game-like stops and turns.

• Precision athletes: Shorten the buildup zone to focus on explosive starts and reaction speed. Have someone, like a coach or another athlete, say "go" to signal you to sprint at your fastest.

3. A-Skip and B-Skip drills

Structure: Perform 3–4 rounds of:

• A-Skips: 5 meters at controlled pace, 10 meters at full effort.

• B-Skips: 5 meters at controlled pace, 10 meters at full effort.
  Rest 1 minute between rounds.

Focus: These drills emphasize correct sprint form, coordination, and rhythm.

Variations for different sports:

• Track and Field athletes: Perform the skips over 15 meters to build endurance and reinforce form.

• Team Players: Pair with lateral shuffle drills to improve multidirectional movement.

• Precision athletes: Keep distances short but increase focus on perfect timing and smooth transitions.

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Thank you for reading.

This Thursday we will be back with an athlete portrait about an athlete that you all know, just not as an athlete. In the coming months, we are trying out two issues per week. We love to hear what you think about this.

Have a question of your own? We’d love to hear it! Just send it to [email protected], and you might see it featured here in a future edition.

And if you missed last month’s Q&A Edition on how to train smarter not harder, read it here.

Until next week,
Paco Raven, Editor & Founder
The Stoiclete

DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.