When you think about getting faster, what do you picture?
Most people picture sprints, agility ladders, and on-field conditioning. While those training mechanics have their place, there’s a key piece of the speed puzzle that’s often overlooked: strength training.
Speed isn’t just about how quickly you can move your legs. It’s about how much force you can put into the ground with each step combined with how efficiently your body can use that force.
That’s where strength training becomes a true speed booster.
More Force CAN Create More Speed
Every stride you take in a sprint is essentially your body pushing against the ground. The harder you push, the further and faster you go. Strength training, especially in the lower body, builds the muscles responsible for that push, so think of your glutes, hamstrings, quads, and calves. Form is everything here, not just force! Force without form can result in injury, which is why at A3, we train athletes to understand the mechanics behind all of these movements, so they can put them together for the fastest (and safest) outcome!
An athlete who can squat or deadlift more (with proper form) can apply more force in each stride, meaning their acceleration and top speed both improve.
Explosive Power Development
Strength is the foundation, but power is what stands to make you faster. Movements like power cleans, jump squats, and sled pushes teach your body to turn raw strength into rapid, explosive movement.
Better Mechanics & Stability
Strength training also improves posture, core stability, and balance, all of which are critical for sprint form. A stronger core keeps your torso upright and reduces wasted energy. Strong hips and hamstrings improve stride efficiency and protect against overstriding.
This means athletes can hold top speed longer without breaking down in form.
Injury Prevention = More Time to Get Faster
Nothing slows down speed progress like an injury. Strength training reinforces tendons, ligaments, and muscles so they can handle the high forces of sprinting and cutting (think about a spring – it won’t work properly if it’s rusty or not properly prepared.) The stronger you are, the more resilient you become and the more consistently you can train for speed.
Putting It Into Action
If your goal is to be faster this season, don’t just add more sprints, you need to add more strength.
The athletes who combine sprint work and strength work consistently see the biggest speed gains. At A3 Sports Performance, our Fall Speed Camp integrates targeted strength sessions with sprint mechanics, so athletes can apply their new strength directly to the field, court, or track.
📅 VIP EARLY Enrollment for Fall Speed Camp closes August 31st! Click here to enroll today!
