Visit us on Google, leave a review or get a map of our location

Train With Us

Page continued below recent updates feed

Recent Updates

  1. Sprint Workouts - Sprinting WOD

    Jun 11, 18 01:20 AM

    The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...

    Read More

  2. Body Weight Workouts

    Jun 11, 18 01:09 AM

    Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....

    Read More

  3. Sokudo Training: Speed. Strength, Power.

    Jun 11, 18 12:30 AM

    Sokudo Training is your home for strength, speed and power training. Here you will find a wealth of training resources.

    Read More

  4. Sprint Coaching

    Jun 03, 18 06:14 AM

    Sokudo Training offers sprint coaching, high performance coaching and sprint based fitness training for all levels...

    Read More

  5. Privacy Policy

    May 27, 18 04:32 AM

    At we are dedicated to protecting your data and privacy. We recognize that your privacy is important....

    Read More

  6. Sprint Training

    Apr 30, 18 06:41 AM

    Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....

    Read More

  7. Sokudo Training Challenges

    Apr 25, 18 08:20 AM

    Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....

    Read More

Developing Speed

Developing speed is a highly sought after component of sports performance. Here we will look at the development of speed in basic terms. This article is aimed at providing a simplified and minimalist approach to sprinting faster over distances ranging from 5m to 100m.

What is Speed?

Simple question right? But many people may not truly understand what speed actually is. In the basic sense it is travelling fast on foot by way of running. The faster one moves the more speed they have. However it is a little bit more than that. Usain Bolt has speed, but it’s a different speed than an NFL football player that covers much shorter distances and must hit their top speed a lot sooner. Speed is what it needs to be for the specific task at hand. In order to understand what speed is lets look at the pieces that make up speed as a whole.

1. Starting speed - this is the speed at which someone is able to go from a completely static position to sprinting at high speed.

2. Acceleration - acceleration is the continued increase of speed as an athlete keeps running. This can be viewed in many ways and is different for each different task. Acceleration for a 200m sprinter is generally more gradual and there is generally more acceleration in the tank. They have a higher top speed than someone that needs to run no further than 30-40m, however they take longer to get there. The short distance sprinter of a team sport like American football hasn’t got the luxury of accelerating over a long distance, they need that top speed as immediately as possible.

3. Sustained speed - sustained speed is how long an athlete can maintain their top-end speed. This is important for the track sprinter that needs to keep accelerating until top speed and then maintain that top speed for as long as possible during a race. Someone requiring shorter bursts of speed that last 3-5 seconds sprint in a different pattern, where acceleration is sharp and top speed needs to be reached and maintained for a shorter period of time.

4. Repeat speed - repeat speed is the ability of an athlete to sprint a given distance, recover and then repeat the same or similar distance multiple times with minimal variation in sprint times. This is useful for the track athlete in order to effectively train at higher volume. However repeat speed is needed in actual competition by athletes that need to sprint multiple times during a game such as rugby, Aussie rules or soccer. For this reason a team sport athlete will train at varying distances with shorter rest times.

Components of Speed Development

There are various components for developing speed. These are the basic foundations necessary for all speed development programmes, whether for the sprinter or for the team sport athlete.

1. Strength - developing raw horse power in the way of strength is an absolute necessity for the further development of speed at the higher end of one’s potential. Without strength everything up the line suffers. Strength is the very beginning, the very foundation that every other component is built on in order to arrive at functional and applicable speed at the highest level.

2. Biomechanics - biomechanics are important for developing speed and are best trained from the very beginning of a speed training programme. What are biomechanics? This is the development and perfection of the actual sprinting technique, the stride length, stride frequency and everything that relates to the actual technical aspect of each part of a sprinting movement. Greater biomechanical efficiency means greater use of an athlete’s raw physiological capacity.

3. Power - power is the transfer of strength into speed and acts as a combination of the two. Power can be defined as force x velocity, which really means strength x speed. You can’t have power without strength and you can’t have speed without power. Power is the bridge from strength to speed. Strength is built as a foundation, however it is by no means a specific skill for the sprinting athlete. Strength movements, due to the high level of force applied, are generally performed at a sub-standard speed compared to the end-result/final outcome. In order to be able to use that strength it is necessary to apply force at maximal velocity.

4. Transfer - transfer is where all skills and physiological capacities are applied to the actual task at hand. If an athlete has developed a solid foundation of strength, biomechanical efficiency and power they are ready to transfer this to a focused effort of specific speed training. It is at this stage the athlete is primed to turn all other efforts into the final desired outcome. This becomes an ongoing, continuous process, where greater strength is built, power is regularly developed and improved, biomechanics and technique correction occurs and is all consolidated with the specific task of repeated speed training. Speed will improve marginally as a result of improvement of any of these four components, with greatest improvements occurring with combined improvement of all or multiple components.

Developing Speed - A Basic Plan

This is a very basic overview for developing speed. Obviously there are many other technical aspects to developing speed, however this will cover only the basics and serve as a means to provide an outline for further study and development.

Step One - Build the Engine

Building the engine refers to the development of strength and the basic raw physiological foundations needed to base further training from. Use the basics of heavy compound barbell lifts, kettle bell training etc. Deadlift, squat, bench press, kettle bell swings and the like. Follow a basic plan of attack and build as much initial strength as possible without a significant increase in muscle size and body weight.

Step Two - Build Power

Power is absolutely essential in developing speed. Power is strength expressed in high speed movements. This is developed through speed lifting such as Olympic lifts and through plyometrics training. By the time you have sufficiently covered step one and two you are well primed with a foundation from which to launch specific speed training to the maximum allowable potential.

Step Three - Efficiency and Biomechanics

Here you will begin working on speed specific drills that correct and develop biomechanical efficiency and expose weaknesses. It is here that you will learn how to sprint piece by piece and make improvements until effective technique becomes second nature.

Step Four - Final Phase

By this stage you are strong, powerful and have perfected at least the basic biomechanical techniques for sprinting. This is an ongoing phase that involves specific speed drills performed at 90-100% intensity. This is pieced together with ongoing strength and power development and continuous correction and development of biomechanical efficiency.


Developing speed is a complex beast and requires more than just heading down to your local sports field and running 100m repeats. Speed comes in many shapes and sizes, with some needing high top-end speed and gradual acceleration, while others require powerful take-off and hitting top speed early.

Take a basic and minimalist approach to the development of speed, don’t over complicate it. Follow the pattern I have outlined here, it is the process used by myself and by the best of the best sprint coaches around the world. It is a fool-proof formula if followed intelligently. Remember, when all else fails, get stronger.

Contact Us

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.


Return to our home page from developing speed.

TAGS: Sokudo Training, sprint training, sprint coaching, Sydney sprint coaching, Sydney personal training, Sydney bootcamp, Parramatta personal training, Merrylands sprint coaching, Merrylands personal training, Sydney strength and conditioning, Granville bootcamp training, Sprint training in Sydney, sports coaching, Parramatta athletics training, track and field training, Usain Bolt, how fast is a cheetah, human speed potential, kids bootcamp, crossfit Merrylands.

Sprint Coaching
Sokudo Training offers sprint coaching, high performance coaching and sprint based fitness training for all levels...
Sokudo Training Challenges
Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....
Contact Sokudo Training
Contact Sokudo Training: Join Us Or Ask A Question
Power Training
Power training is often a very confused and confusing component of training, for both the general public and among coaches/trainers. ..
Psychology of Speed
The psychology of speed, an often underestimated aspect of the development of sprinting speed...
Ideal Fitness Program
The ideal fitness program is something people have been searching for ever since we discovered that regular and planned training can change the....
Training Objectives
This is a comprehensive set of guidelines, training objectives and an overall plan to be applied to all training programs...
Ten Components of Fitness
The ten components of fitness are the aspects of physical development that UNLEASHED Training aims to facilitate. Most programmes focus on only one or a small number of these fitness components...
Definition of Fitness
The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed...
Art of Movement
The art of movement is something you will see discussed in many texts, in one way or another. This is a concept that was visited, studied and developed hundreds and even thousands of years ago...
Body Weight Exercises
The following is a list of body weight exercises used by Unleashed Training as part of the Evolve fitness program. This page includes just simple text descriptions of each exercise...
Body Weight Workouts
Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
Sprint Workouts - Sprinting WOD
The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...