5 Best Drills For Explosive Sprint Speed

These are the top 5 best drills and exercises for athletes in football, track and field, and basketball to build up their explosive sprint speed and improve their sports performance with high-intensity speed training.
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0:00 What is Garage Strength?
0:35 Why you should train explosive speed
1:05 Speed Drill #1
1:45 Speed Drill #2
3:00 Speed Drill #3
3:36 Speed Drill #4
4:15 Speed Drill #5
#sprints #trackandfield #sprinttraining
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[@GarageStrength]

Sign Up for FREE for 7 Days of our Athlete Strength Training App - Peak Strength 💪 👉 www.peakstrength.app/?YT&Video&APP&Drills+for+Speed+DES

[@NoSkill.TV.]

would cones work on the wicket drill

[@mikerhoden3676]

Soccer

[@munnymakerz1375]

Recently lost 70 pounds went from a lineman and now training to be a running back this helps🙏🏽

[@macandcheese495]

Good luck you got this 🙏

[@dannyisgod4697]

Woah man that’s amazing good job

[@SeanBarham]

Good shit man

[@ikraamdaboss426]

Good luck

[@ethanbarnes881]

Bro please tell me how you lost that much I need to lose some more weight

[@koma88i]

Time Stamps Workout: 1. Wall Sprint, 1:08 2. 15 Yard Sprint, 1:48 3. Stumble Reflex “A” Skip, 3:03 4. Plate Snatch |Box|, 3:39 5. Wicket Run, 4:21

[@sonder1497]

👌🤙

[@streetworkoutnation6851]

I love people like you

[@DragRouteFishing]

❤️

[@bridgetbrown4194]

Thx

[@shershahiqbal6792]

goat

[@wokstardiddy1593]

Im a wr and but I also run 100s, 200s and ive been doing these drills for almost a month now and the progress is insane i really appreciate you putting this vid together i went from in the 100m- 10.92 to 10.77 and in the 200m- 21.89 to 21.06, imma keep working and getting better but this vid helped a whole lot 🙏🏾.

[@finesse.7545]

how old are you because im tryna compare you to myself

[@rahern5424]

@@finesse.7545 he’s probably 16-18 if that helps at all

[@biggiecheese4171]

10.77 is insane

[@dogeroblox6548]

10.77 and 21.06 is insane. Normally people's 200 time is their 100m time doubled with about 0.1+ time added but yours is crazy man, keep up the great work and hopefully we see more of you

[@lyrickdv8518]

I play football and I play wide receiver and Im trying to get faster off the release and trying to improve my 40

[@GarageStrength]

Nice! Hopefully our videos can help. We have a video on improving the 40 right here if you're interested 👉 kzbin.info/www/bejne/epismK2ji9CZbdE

[@lyrickdv8518]

@@GarageStrength thanks

[@GarageStrength]

@@lyrickdv8518 happy to help. Crush your goals man 💪

[@jasone6932]

Same

[@Concrete_Rose]

Same

[@accrimony]

i just switched from doing 400s in long distance to doing short distance running i needed this 😂

[@GarageStrength]

Good luck!

[@joeyallegro1245]

400 is not long distance 😂

[@accrimony]

@@joeyallegro1245 you sure 🤨💀💀 uhhh that’s long distance brody I’m not running no 800

[@uniquejayjay1695]

@@joeyallegro1245 I do track and 400m is actually long distance I ran all long distance and became a short distance runner also on my own and 800m is 2 times around a track a 400m is once so basically it is

[@joehaynes7092]

@@uniquejayjay1695 in high school a good sprinter and a good distance runner tend to run pretty similar times in it. Definitely more of a sprint tho as the pros run like 10.0 100m times to run the 44.0 times even if you aren’t at full speed the whole time your pretty dang close

[@tynotthai3007]

I can run a 15.23 second 100m but today I ran a 14.63 second 100m, this helps a lot. YOU NEED TO USE

[@GarageStrength]

That's awesome! Glad you found them helpful 💪

[@visionary6953]

But now? How many now?

[@Ray-km8zp]

I run track and I need this for my short sprints

[@Souljakai]

Same

[@honeywheresmysupasuit4523]

yup

[@alexanderkusmirek6821]

Going to be playing semi-pro football in Germany and it's a big step up from what I'm used to - seriously need to develop more agility, power and speed to match the athletes in the GFL!

[@GarageStrength]

Good luck 💪

[@flava4996]

I was hoping to play there also. how did you get in contact with them

[@jungili3071]

@@GarageStrength Any tips for a tall person 6‘4 to be more agile and explosive at sprinting?

[@natejohnson6712]

Ive been doing plys for decades but i love how you can still learn new movements and info. Love that plate snatch movement, thats a winner right there. Great vid and great content big guy.

[@GarageStrength]

Awesome! Thank you!

[@AndresRamiresFitness]

Awesome exercises! Loved the wall and 15 yard sprints! Will definitely apply this to my own and my clients training! Appreciate you!

[@isthath1m._]

I’m playing linebacker right now and I’m training to get fast enough for strong safety and I want to run track as well this video helps a lot

[@danhasnocoolname6437]

I’m gonna add these to my workout mainly the ones that include weights and I’m gonna do the sprints when I go to the park to play football ⚽️

[@j2graal256]

Yesssir

[@spillthetiii2003]

Drills: 1) Wall sprints (3-5 times per week) 2) 15 yard sprint 3) Stumble reflex 'A' skips 4) plate snatch to box (3-4 reps) 5) Wicket drills

[@RealMarshFitness]

Great drills. Can't wait to try this. Love number 3

[@htalan5975]

I play soccer i did weight training for a year i used to be close to obese now all i really care about sprint speed

[@GarageStrength]

Good to hear. Good luck to you 💪

[@aaronmccusker176]

i’m chubby but i’ve always wanted to play college football/basketball, this account has helped me so much 💯already 60 pounds down

[@steezyconnor3472]

Good luck 👍

[@aaronmccusker176]

Archieun thanks bro 🤞

[@Flameinafire]

Holy crap, nice

[@damnyejustgotbewitchedbyth2802]

Good job pal

[@user-on7hg3cy1k]

60lbs bro damn u was chonkyyy 😩

[@franciscohurtado729]

Running in the Senior Olympics competition in San Antonio Texas and in Florida. Enjoy your strength traning video and I'm going to put them into my workouts. One of my goals is to get lighter and stronger. I currently run the 200m in 28 secs my main goal is to hit 24 secs by Oct. My current age is 64.

[@aliciaventer7047]

I am training for athletes sprinting. And your videos help a lot thanks

[@iam.jamari]

I’ve been looking through your football playlist and am seeing a lot of lineman linebacker and running back videos, where’s the wr/db love?

[@polorisdagod2825]

during 8th grade I went from being a gaurd and d-tackle to a saftey/db my freshman year. I need to get faster and this looks like it will really help. thx

[@c.galindo9639]

Sweet. I really am not a sprinter but I really want to learn to run faster. This really helped

[@camdenmustachia1399]

thank you! just entering football practices after wrestling season

[@brandonsaunders7515]

Aww man I love this channel had to subscribe I`m tryna combine weight training with some boxing exercises to get lean and build muscle. Any advice coach!

[@GarageStrength]

Definitely. Try adding Olympic Lifts into your workout to improve your explosive power and it will improve your posture when in the ring since a lot of boxers ten to be internally rotated. Snatches will vastly improve this and your power. Hope that helps 👍

[@anthonylester5893]

I used to run in my younger days and now my son and two daughter are running. These videos are perfect

[@lloydshinaali]

Liked, subscribed. Working on my speed

[@GarageStrength]

Nice! Good luck 💪

[@TraffDGz]

training for professional soccer/football in the UK: main goal at the moment is to not only improve in terms of skill but to improve physically, in particular my speed and strength , but mainly my speed as i see it as one of the most important physical trait as i am a forward/striker/Cam(centre attacking midfielder)

[@urcasualbedwarsplayer626]

I’m 12 and I’m not in an academy yet but it’s my dream to go pro in football/soccer and I play cb or rb and I am training pace rn also gl to u hope u make it!

[@ceoofcaca9841]

Can you do a video based on offensive and defensive lineman getting off the ball quicker. As in how to get off the ball quicker?

[@amitisbuilding]

Even these are helpful for my game too

[@varen9112]

Great video. Thx!

[@StatetoStateBand]

Great video!!! This stuff works!

[@RavishKumar-vz1tq]

I am amazed about these bodybuilders that they could sprint... 🤟👍🙏

[@yashmusic9218]

Thank u very much for this

[@tatianabrewer1528]

Hi, I’m a 200 / 100 M runner. Any ideas on anything new I can add to my drills?

[@masterjacob7155]

Great tips

[@GarageStrength]

Glad it was helpful!

[@SR-fd7mw]

simply wow

[@GarageStrength]

S R Glad you like it 👊

[@marvinsmasive]

Thank you so much

[@rickstelmach9535]

I play basketball and I used to be a center and then I worked my way up to a forward, then to a shooting guard #2 and hopefully I can be a guard in the next couple of months

[@showtimefitness3509]

Great stuff…thanks bro

[@roidejvc4152]

The concept of various primal reflex is intéressant.

[@shaleenmarshall5653]

I'm a rugby player (flank) track sprinting (100-200m)so I needed this thank u

[@sambetz3958]

i'm a wing. do you have any tackling tips?

[@dreyadreya972]

@@sambetz3958 Always shoot off the line quickly and close the gap,helps me a lot. Hooker here.

[@jameslocklear8715]

Awesome! I have done gym workouts in the past and that was great but now I want to train at home. I have Olympic bench and barbells plus some kettlebells. No treadmill. I think with some sprints and kettlebell workouts I can get my cardio in. Is that enough?

[@patrickmurphy5842]

wow this is good stuff

[@marcramirez2093]

Ive been looking for new fitness channels. Ill subscribe because your intro was cool

[@cari9368]

What are the guidelines for placing the wickets? How far apart, and does that fluctuate based on the height and speed of the athlete?

[@jasonaston8565]

Im 49 and compete at sport karate points fighting- want to keep conpeting so looking to improve my speed and explosiveness to give me an edge

[@monicaevans2152]

I'm getting back into sprinting and hurdles after ten years. I was a 100, 100 HH and 400 H as well as triple jump. I plan to find somewhere to compete. But first I want to get back into shape I am overweight and have joint problems. My first day sprinting was two days ago and I was super sore for two days I just stuck to stretching. But now I'm going to build joint strength and explosiveness first. Any and all guidance is greatly appreciated 🥺💓

[@fernandoperez-lj1pu]

Trying to lose some weight and transition from football to basketball since my high school don’t got foot ball thanks man

[@mrhmallum2010]

Speed and leg power is Definitely what I’m interested in my sons a athlete and I don’t know exactly what more to do to get him to the next level

[@madison-qp1eh]

training for long & triple jump, sprints, and the 400 :) any tips are appreciated

[@dallasnoble8329]

Very good thank you

[@gasparmonzon1685]

Muy bueno!

[@andybrock9517]

training to be a better running back, just trying to make it like everyone else. My coaches are always telling me to go faster, even when im giving it my all. I decided to do somehting about it. I'm gonna start eating better and try to cut some weight. I'm in 8th grade, already 5'10, 155 lbs. Time to get faster, thank you guys for helping so many people!

[@Nolbz]

How you doing now gang

[@catzlaflame4518]

Training for outdoor track this March

[@SantiagoBruna-re2ir]

Can you please make some videos for BMX race too be powerful Thanks for your videos you are amazing bro

[@newtonmoreira8817]

Obrigado.

[@KenanTurkiye]

Yes it is my first time on the channel, ok I will subscribe. lol Looks like a beneficial channel, just subbed. 👍

[@BodyTrust]

Awesome.

[@mohitduggal6461]

Hi I'm trying to lose a lot of weight any tips for diet as well as running exercises should I just do the usual and run laps

[@WIPO1]

Thanks

[@nathantseggai1869]

I play Basketball and I'm training to play football. This was really helpful

[@angrynoodles1318]

You got faster?

[@carsonduke9480]

I’m a tennis player, baseball player, and wrestler. Any tips for stamina and change of direction?

[@lukebrumenomuoja2397]

Thinking of getting into track, when I was like from 4-11 in my primary school I was always the fastest, even when competing in the schools district I was the fastest so ik I have the ability and potential to reach that high, I’m training to run in my last high school track next year and have gained weight and gotten slower but I want to lose that weight and get faster for both track and football (soccer), I don’t have a problem with changing my diet and training, my biggest issue is consistency, I never stay consistent, but Yh that’s me🤙🏾

[@jenjuni_]

more sprint training!!!

[@malikgowan8628]

Im a track athlete and I'm trying to improve my speed and endurance

[@nathanatkins15t]

Training for long golf drives, it takes a huge amount of explosive power. Looking to incorporate sprints with strength training

[@manalojoaquin]

I need endurance for soccer. Do you have any tips?

[@febkidtv9196]

i’m a freshman trying to work on being the best linebacker to come out of my city💯

[@Pokemon_Go503]

I’m trying out for running back and so are a lot of people so I need this

[@adonnisdelgado7756]

Could you do the “wicked” exercise on a hill?

[@nilakshyadutta6187]

Hi coach.. Helpful video... I am a sprinter... But i love to do calisthenics so much....my coach says doing calisthenics will tighten my body and i will be slower... Is it true coach?

[@justwatchingffs371]

I think your coach is confusing calisthenics with body building.

[@thecheckmater3587]

High school runner/soccer player here. I'm a long distance runner looking to get stronger and faster for track.

[@anarios9829]

Hello, I’m a NCAA Tennis Player but I’m transferring to a new school to be a dual-athlete and I will be part of the track and field team of this school but my technique and knowledge of sprinting is really low, what can exercise or video Can you recommend me for improving that, thanks 🙏

[@fabiodellino5680]

leaving the fact about this moving both hands half open , and coming to the question, I put in evidence as follows: 1:02 squat is not an emulation since is substantially a vertical push,while the running is not vertical. 1:07 wall sprint is an exercise much limited since the feet cannot trasmit any weight force to the ground and cannot push the ground, the body cannot even move forward. 4:02 is an attempt to create the same conditions when in the running the feet of the forward leg lands on the ground , but big weights will be impossible to be lifted and the feet of rearward leg cannot push anything

[@wealllovesosa593]

I play outfield and am trying to get more speed I hope this helps

[@seonbudhan7170]

Just subscribed 👌🏻

[@GarageStrength]

Thank you! Glad you like it 👍

[@seonbudhan7170]

Garage Strength I’m a sprinter so these stuff helps to keep us sharp

[@GarageStrength]

@@seonbudhan7170 Nice! Keep working hard champ 👍

[@GarageStrength]

Would YOU try these SPEED exercises? Do YOU have any QUESTIONS ABOUT SPEED TRAINING?? Ask down below 👇 We're here to help!

[@garymartin23]

Definitely doing these and the plate snatch is a new movement for me 🤙🏽

[@GarageStrength]

@@garymartin23 That is awesome. They are perfect for working your fast twitch fibers to really get that engine moving. Let us know how they work out for you 💪

[@jacobdavis9779]

Hell yeah I do football and I’m trying to get a offer from one college

[@GarageStrength]

@@jacobdavis9779 Awesome! Good luck man 💪

[@Rap--TV__]

Training for wide receiver and libebacker in 2 weeks hope this helps

[@medmeed3741]

Hey guys can someone give me an advice My main sport is sprint and i wanna be better at it but at the same time i love power cleans and jerks and i know its both good for each other but i love to max out like 140kg and more will it effect my sprint result ? Will it be good or bad to max out

[@josephfranklin5083]

Hey garage strength, my son caleb Franklin who is 13 won the games of tx with a jump of 21'2 my 9yr old place 3rd in long jump with a 14'2. They are both advancing in their jumping but their running isnt advancing as much. Starting good but running out of energy through their races. Any suggestions, caleb also placed 8th yesterday in junior olympics. He had a bad day his legs were just dead

[@latifahbyrd1836]

Is good it helps me football

[@daveuyemura6962]

Do you do all these in the same workout? Thanks.

[@chriswatson6356]

Hello My Name is Chris Watson. And I am currently in the process of Training my Boys To Be the Best Athletes they can Possibly Be. They are currently 11years & 7 almost 8years old. And there Goal is to be the Best professional Baseball Players to ever play the game. So I am always searching for & learning the best possible info that I can to really help propel them along there journey . I really like what you had to share. So I wanted to say thank you. And please any other advise you may have on helpingthem to keep getting stronger & Faster so they can hit the Ball Harder & Throw harder & Beat anyone they come across in a 60. And have faster more fluid footwork on the Dimond would be greatly appreciated. Thank You Again So Much!

[@gooldy9960]

I want to train for rugby union and I want to improve my speed and strength!!!

[@MarkFlowers-xn8hc]

Ive been playing soccer at a high level of competition for a little while now and everyone around me has gotten faster than me. The position that I play (wingback) requires speed but I’m one of the slowest on the team. Everyone tells me that some people are born fast and some aren’t, I want to know how much faster I can actually get if I train my hardest and smartest. Specifically I want to know how much I can improve my 40 yd dash in 2 years.

[@stormcallerking3315]

I play football and I play wide receiver and I want to improve on my weaknesses. My legs,core and speed

[@Zerpix-]

This is just for me Wall sprints: 1:08 15 yard sprint: 1:48 Stumble reflex A skips: 3:03 Wicket run: 4:21

[@clintozoncodwarzone3914]

Hi I'm hopping you can help me train my 11 yr old to improve his speed for his rugby club. He is the farsted on his team at the moment but his now at the age in tranning were his going to play aganst faster kids. Have you please got some hints and tips for me please?

[@t-dawg]

Yo, I'm a basketball player I need to work on my vertical any advice coach?

[@averycason-rk2oe]

5 x 4 lunges, 200 calf raises, 5 x 4 sumo squats, and lastly don’t forget arm day

[@aaronmccusker176]

squat lunges calf raises

[@2002Archer]

Training for national skeleton tryouts once they're back. 15 and 30 meter sprints, broad jump and underhand 5kg (11lbs) medicine ball throw. *Edit* the tryouts are happening sometime in the fall I believe

[@rynor7132]

Thank you so much for not cursing so I can share this with my daughter.

[@HibernationTextiles]

Training for Mount marathon!

[@zyairegaddy345]

Track🏃🏾‍♂️💨

[@Hawshirhawre1012]

I lived in Sweden for 10 years and I got scouted there for a team called “Täby Fk”. I’m fast with & without the ball, good skills, very good feet & technique, i play RW,LW,RB.I moved to England 1 year ago. I’m currently 11 and soon 12. I got invited to test play for a team here in England and they’re in Divison 1, there 1 year above me as-well. I’m very fast, but I always want to improve more and more even tho I’m fast. Just asking: For how many weeks/months should I do these drills to get faster? Would be appreciated if you could answer bro.

[@fly4lyf_213]

Lucky you! I wish I had that experience and support when I was at your age. Keep working hard!

[@Hawshirhawre1012]

@@fly4lyf_213 thank you bro, you too bro! You will have that experience bro, trust me! Just work hard bro. It will come.👍🏼♥️

[@chriswyattyearwood]

Can I just point out your great taste in music. Ghostfacemillah I caught that. Also seen your Freddie Gibbs shirt. MF doom shirt. And black star shirt. I think you jacked my playlists sir.

[@seankamwendo924]

Am working on improving speed how best can u help?

[@octavianthomas4340]

I run track and I’m doing the 200 I need help on my take of and keeping that speed

[@chandarwatidevi3976]

Love from india🙏👍

[@simonghiradelli2401]

I regularly run longer distances, as well as compete in endurance track and cross country races. I am 13 years old and also play lacrosse, in which I am looking to improve my explosiveness and raw speed. Will the exercising and development of more fast twitch fibers lessen my ability to compete in long distance endurance runs? I am already one of the fastest sprinters on my team, and am fast enough to dodge by defenders, so I do not want to meddle with my endurance run capabilities.

[@sasorihasthesauce3122]

I'd say do both but definitely keep up the endurance running to the top of your priorities

[@jimmyspruill1397]

Hey yall im going to try this im going to let yall know on and updated when I'm faster, i used to be the fastest but now they can beat me don't get me wrong im still fast but they are faster, i ran a 12.8 in my 8th grade year now I'm a freshman o yea and my 40 was a 4.6 I ran that this year so i got a little faster because in my 8th grade year my 40 was a 5 flat , but im trying to get faster so i pray this work 🙏❤❤ sorry for the long paragraph.