When it comes to dominating in sports like football, soccer, lacrosse, or rugby, one thing is clear: speed wins games.
It’s not just about running fast in a straight line—it’s about acceleration, quick changes of direction, explosive starts, and powerful finishes. At Mountain Speed Strength & Fitness, we work with athletes of all levels to help them build the kind of speed that shows up when it counts—on the field.
Here are three simple but highly effective drills we use to help our athletes develop real game speed. These drills don’t require a huge setup or advanced equipment—just focus, good form, and intent.
1. Plate Push – Build Acceleration with Low Posture
The plate push is one of our favorite ways to build acceleration mechanics. Whether you’re trying to break away from a defender or chase someone down, it all starts with that first step—and how much power you can generate while staying low and controlled.
What it works:
- Acceleration mechanics
- Leg drive and force production
- Proper posture and body angles
How to do it:
- Grab a flat plate (bumper plate or metal plate) that slides easily on your turf or flooring.
- Set your chest over the plate with a flat back, keeping your body in a “forward lean” position.
- March forward slowly and deliberately, focusing on knee drive and high hip action, while staying low and powerful.
- This drill mimics that forward-leaning sprint start without overloading the system.
Key tip: Stay tight through your core and avoid rising up—low angles mean high acceleration.
2. Sled Bounds – Explosive Starts and Powerful Stride Mechanics
If plate pushes build that low-end drive, sled bounds develop the explosive “pop” you need when sprinting or reacting on the field. This is a dynamic drill that bridges strength and speed beautifully.
What it works:
- Horizontal force production
- Coordination and rhythm
- Ground contact force
How to do it:
- Load a sled lightly—you don’t need a lot of weight here.
- Get into an athletic stance, and then bound—driving one leg at a time into the ground with force and intention.
- Focus on punching your knee up, snapping the toe, and striking the ground hard behind you.
- Think about covering distance and getting a little bit of airtime between each contact.
Key tip: Don’t rush. We’re after quality reps that train rhythm, timing, and power. This drill reinforces proper sprint posture while improving ground contact efficiency.
3. Sprinting – High-Quality Effort with Full Recovery
No surprise here: you have to sprint to get faster at sprinting. But the way you sprint matters—a lot.
The biggest mistake we see athletes make? Not resting enough between sprints.
To improve top-end speed, we need every sprint to be performed at near-maximum effort, and that means taking the right amount of rest in between.
What it works:
- Max velocity (top-end speed)
- Stride length and frequency
- Neuromuscular efficiency
How to do it:
- Sprint for distances between 10–60 yards (roughly 3 to 10 seconds of effort).
- Walk back slowly and rest at least 2 minutes between sprints (or longer, depending on distance).
- Focus on sprinting with perfect form and full effort—this isn’t conditioning, it’s speed training.
Key tip: Think quality over quantity. Three perfect sprints are better than ten mediocre ones. We want fast, clean, and intentional reps.
Why These Drills Are Effective
All three of these drills emphasize the same qualities:
- Intentional movement
- Explosive power
- Efficient posture and mechanics
We’re not just training muscles—we’re training patterns, coordination, and efficiency. Whether you’re an 8th grader preparing for high school football or a senior trying to finish your season strong, these drills build real, usable speed.
Wrapping It Up
Here’s a quick summary of our Top 3 Game Speed Drills:
| Drill | Focus | Frequency |
|---|---|---|
| Plate Push | Acceleration, posture | 1–2x/week |
| Sled Bounds | Power, stride mechanics | 1–2x/week |
| Sprinting | Max speed, nervous system | 1–3x/week |
Speed is a skill. And just like any other skill, it takes repetition, feedback, and smart programming. At Mountain Speed Strength & Fitness, we help athletes train with intention so they don’t just get stronger—they get faster in ways that actually carry over to the field.
Thank you for reading!
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Ian Smith
Owner, Lead Trainer
Mountain Speed Strength & Fitness
Evergreen, CO.