Speed includes the ability to combine stride length and stride frequency for an efficient running motion. The best sprinters blend these elements together to maximize their performance. But you can get more sprinting speed by focusing on various elements of sprinting, such as technique, stamina, strength and mobility.
Step 1
Improve your sprinting technique. With improved technique, you reduce the amount of wasted motion and energy that can decrease your sprinting speed. You can improve technique with various sprinting drills and exercises that teach body position, stride length and arm motions. Always perform the sprinting drills at a high intensity level to resemble the intensity of sprinting events.
Step 2
Follow a specific sprinting training schedule. The focus of a sprinting training schedule includes building the strength, muscular endurance and stamina for completing the sprint as fast as possible. A well-rounded training schedule uses a combination of workouts such as accelerations, starts, interval workouts and stamina workouts. Each workout provides an essential component to getting more sprinter speed.
Step 3
Perform a routine strength and conditioning program to improve your overall fitness level (see References 1). The best exercises for sprinters build functional strength and power that resembles the body movements used while running. For example, focus on dead lifts, squats and lunges for lower body exercises and pushups and pullups for the upper body. Additional exercises include plyometrics such as hopping, jumping and bounding for lower body power and core training exercises for abdominal strength and stability.
Step 4
Improve your joint mobility with flexibility and range of motion exercises. The exercises should be performed during every running or strength training workout. The best mobility exercises for improving sprinter speed build elasticity in the joints for a more efficient running motion. Sample exercises include leg swings, trunk twists and static stretching exercises.
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