speed workout

Speed workout: Top 10 Exercises to increase your speed

Speed is a vital component in many sports and physical activities. Whether you're an athlete looking to improve your performance or simply seeking to boost your fitness level, incorporating speed exercises into your routine is crucial. 

This blog post will introduce you to the top 10 exercises that can help increase your speed, along with insights into dynamic and static stretching and their roles in speed training.

Understanding Stretching in Speed Training

Before diving into the exercises, it's essential to understand the role of stretching. Stretching can be divided into two main types: dynamic and static. Dynamic stretching involves active movements that help warm up the muscles, making them more flexible and prepared for high-intensity activities. In contrast, static stretching involves holding a stretch for a period, which is ideal for cooling down and improving overall flexibility.

Dynamic Stretching for Speed Workouts

  • Ideal Before Workouts: Prepares muscles for high-intensity work.
  • Examples: Leg swings, high knees, arm circles.

Static Stretching for Recovery

  • Ideal After Workouts: Aids in muscle recovery and reduces soreness.
  • Examples: Toe touches, hamstring stretches, quad stretches.

Top 10 Exercises to Increase Your Speed

  • Sprints: Short bursts of high-intensity running that improve acceleration and speed.
  • Hill Runs: Running uphill challenges your muscles, building strength and power.
  • Plyometric Exercises: Activities like jump squats and box jumps enhance explosive power.
  • Interval Training: Alternating between high-intensity sprints and recovery periods.
  • Agility Ladder Drills: Improves foot speed and coordination.
  • High Knees: Helps to increase stride rate and improves leg turnover.
  • Leg Swings: Enhances leg flexibility and dynamic motion range.
  • Skipping Rope: Improves foot coordination and endurance.
  • Shuttle Runs: Builds acceleration, speed, and agility.
  • Bounding: Involves exaggerated running strides, enhancing stride length.

Incorporating the Exercises into Your Routine

To effectively increase your speed, integrate these exercises into your regular training schedule. Begin with dynamic stretching to prepare your muscles. Then, focus on the speed exercises, starting with lower intensity and gradually increasing. Finally, cool down with static stretching to aid in recovery and flexibility.


Increasing speed is not just about running faster; it's about training smarter. By incorporating these top 10 exercises into your workout regimen, along with appropriate dynamic and static stretching, you can significantly enhance your speed and overall athletic performance. Remember, consistency is key. Regular practice combined with proper stretching and recovery will lead to noticeable improvements in your speed and help you achieve your fitness goals.

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