How Do You Get Faster? 6 Essential Exercises to Boost Your Speed
Speed is crucial for athletes across all levels, whether you’re a weekend warrior or just starting a new activity. But how do you get faster? By incorporating the right exercises into your routine, you can improve your speed and overall athletic performance. These six exercises are designed to help you achieve just that.
1. Lunges: The Foundation for Speed
One of the best answers to “how do you get faster” is lunges. Lunges strengthen your hips, legs, and core, which are key muscle groups for speed. According to Active, lunges mimic the position of your body when you’re sprinting, helping you train for explosive power.
Start with basic lunges to build strength, then advance to lateral and reverse lunges. These variations will improve your balance and stability, making it easier to move quickly in any direction.
Tip: Keep your core engaged and ensure your knee stays over your ankle during the lunge for optimal form.
2. Sprint Intervals: How Do You Get Faster?
If you’re wondering “how do you get faster” when running, sprint intervals are the answer. Sprinting in short bursts followed by rest helps increase your speed and endurance. Human Kinetics recommends starting with 10-yard sprints and gradually increasing to 50 yards as your fitness improves.
The key is consistency. Repeat sprints several times in one session, resting briefly between each one to maximize your results.
Tip: Run on soft surfaces like grass or sand to reduce impact on your joints while building speed.
3. Side Medicine Ball Throws: Boost Power
How do you get faster and more powerful at the same time? Try side medicine ball throws. This exercise focuses on building rotational strength, which is essential for speed in many sports. Stand sideways about 10 feet from a wall and throw the medicine ball as forcefully as possible.
Keeping your elbow up during the throw will protect your shoulder from injury. If you experience any pain, consult a physical therapist to address any underlying issues and avoid long-term setbacks.
Tip: Start with lighter balls to perfect your form before advancing to heavier ones.
4. Shuffle and Throw: Improve Agility and Quickness
To get faster, you need both speed and agility. Shuffle and throw exercises combine both. Start by quickly shuffling forward or backward toward the wall, then throw the medicine ball with power. This sequence improves coordination, strengthens your core, and enhances your ability to move quickly.
This exercise mirrors the dynamic movements you make in sports like soccer, basketball, and tennis, helping you get faster in real-game scenarios.
Tip: Focus on fast, sharp movements to get the most benefit.
5. Reactive Crossovers and Shuffles: Train for Unpredictable Speed
If you’re still asking, “how do you get faster in real-life situations?” reactive crossovers and shuffles are your answer. These exercises simulate the quick, unpredictable movements needed in sports. With a coach or partner giving commands, you’ll shuffle or crossover at random, helping you build speed and improve reaction time.
The combination of physical and mental quickness is critical for performance in fast-paced sports like basketball or hockey.
Tip: Add a ball or other object to track with your eyes during this exercise for added difficulty.
6. Jump Rope: How Do You Get Faster?
A simple but effective way to get faster is by jumping rope. It improves coordination, leg strength, and foot speed. Single foot hops, in particular, are ideal for building speed. Jump rope is often used in physical therapy because it enhances agility while being gentle on the joints.
As you become more coordinated, your running speed will improve.
Tip: Start with shorter sessions and build up the speed and duration as you progress.
How Do You Prevent Injuries While Getting Faster?
Preventing injuries is just as important as speed training. A proper warm-up and cool-down will keep your muscles flexible and reduce your risk of strains. The American Physical Therapy Association reports that knee injuries are common for runners. If you experience knee pain or any other injury, physical therapy can help you recover quickly.
At Fit 4 Life, our experienced physical therapists can design a personalized plan to help you get faster while staying injury-free. Call us today to book an evaluation.
Whether you’re a committed athlete, a weekend warrior, or just beginning a new activity, improving athletic speed is beneficial for nearly every type of athletic activity. The following are 6 exercises that can really improve your athletic speed.
