Because slow and steady doesn’t cut it in the fourth quarter.

In sports like football, rugby, and hockey, sprint speed wins moments — and moments win games. But speed isn’t built just by playing games. To stay fast and explosive all season, athletes need a structured approach: sprint training, repeat sprint ability (RSA) work, strength and power development, and smart recovery strategies.

Here’s your no-fluff guide to building elite sprint performance during the season — and having some fun while doing it.

1. Sprint Training: How to Sprint Faster, For Real

Jogging is not sprinting. Let’s get that out of the way.

If you want to improve your sprint speed, you need to train fast. Game day isn’t enough. Prioritise specific sprint training that focuses on both acceleration and max velocity.

Sprint speed training tips:

Acceleration Mechanics
➤ Think strong forward lean, explosive knee drive, and powerful ground contact.
➤ Try sled pushes, resisted sprints, and kneeling starts during warm-ups.

Top-End Speed Work (Max Velocity)
➤ Train at 90–100% of your max sprint speed.
➤ Flying sprints (10–30m) develop those final gears.

Sprint Frequency Matters
➤ Add one high-quality sprint session per week, with full recovery between efforts.
➤ The goal is quality over quantity — no half-baked sprints here.

 

2. Repeat Sprint Ability (RSA): Stay Fast Under Fatigue

Being quick once is easy. Doing it repeatedly? That’s the magic.

Repeat Sprint Ability (RSA) is your capacity to maintain sprint performance when tired — critical in any team sport.

How to train for repeat sprint ability:

Short Sprint Repeats
➤ Run 4–8 sprints of 20–40m with 20–30 seconds rest to mimic game fatigue.

Mix Recovery Intervals
➤ Alternate 1:3 and 1:6 work-rest ratios to build both speed endurance and recovery ability.

Game-Based Sprint Conditioning
➤ Try small-sided games with sprint constraints, like 100% effort sprints every 60 seconds.

 

3. Strength and Power Training for Sprint Speed

Stronger legs = faster sprints. Simple math.

Don’t be fooled—lifting heavy won’t make you slow. Strength and power are the foundation of sprint performance.

Gym-based training tips to run faster:

Build Max Strength
➤ Prioritise exercises like trap bar deadlifts, squats, and split squats to develop force production.

Develop Explosive Power
➤ Incorporate Olympic lifts (cleans, snatches), loaded jumps, and med ball throws.

Add Plyometrics
➤ Include bounding, depth jumps, and horizontal hops to improve ground contact speed.

Protect the Hamstrings
➤ Use Nordic hamstring curls, Romanian deadlifts, and razor curls to boost strength and prevent injury.

 

4. Recovery Strategies to Maintain Sprint Performance

Because no one sprints well on 4 hours of sleep and half a banana.

Training is only half the battle — recovery makes it sustainable. Proper recovery helps prevent injuries, maintain top speed, and keep you performing at your best all season.

Recovery tips for sprinters:

Sleep & Nutrition
➤ Aim for 7–9 hours of quality sleep.
➤ Prioritise high-protein, high-carb meals to repair muscle and fuel your training.

Active Recovery
➤ Try light cycling, pool sessions, and mobility work to keep the body moving without overloading it.

Track Your Load
➤ Use GPS or session-RPE tracking to avoid overtraining and burnout.

 

Final Thoughts: Train Smart, Sprint Hard

Improving sprint speed during the season doesn’t need to be complicated — but it does need to be intentional. Prioritise sprint training, boost your repeat sprint ability, get strong in the gym, and don’t skimp on recovery.

Whether you’re chasing down opponents or trying not to get subbed off at the 15-minute mark, this is your roadmap to staying explosive, confident, and consistent all season long.

Need help implementing this in your program?
Our team works with athletes and clubs to integrate elite-level sprint and conditioning programs into real-life schedules. Want to run faster and recover better? Let’s chat.