Speed is one of the most decisive qualities in team sports.
Whether it’s rugby, football or hockey, the ability to accelerate, change direction and reach top speed quickly often separates average athletes from high performers.
But speed isn’t just about running faster.
It’s about how force is applied, how efficiently you move, and how well your training is structured over time.
Why Speed Matters in Team Sports
In most team sports, actions happen over short distances (5-20 metres).
This means acceleration – not max speed – is often the most important quality.
Improving acceleration can:
- Create separation from defenders
- Improve attacking opportunities
- Enhance defensive recovery
- Increase overall game impact
Even small improvements in early acceleration can make a significant difference in performance.
The Key Components of Speed Training
To improve speed effectively, athletes must develop multiple qualities.
1. Acceleration Mechanics
Acceleration is driven by horizontal force production.
Key factors include:
- Shin angle
- Torso position
- Ground contact direction
- Projection mechanics
Efficient acceleration means applying force backwards into the ground, propelling the body forward.
2. Strength and Force Production
Speed is built on a foundation of strength.
Without sufficient force production, athletes cannot generate the power needed for acceleration.
Strength training improves:
- Force output
- Rate of force development
- Sprint performance
This is why gym work and sprint training must be integrated.
3. Sprint Technique
Technique becomes increasingly important as speed increases.
Athletes must:
- Maintain posture as they transition upright
- Minimise braking forces
- Optimise stride length and frequency
Poor mechanics lead to energy leaks, reducing speed efficiency.
4. Reactive Ability
In team sports, speed is rarely linear.
Athletes must react to:
- Opponents
- Ball movement
- Changing game situations
Reactive training improves:
- Decision-making speed
- Agility
- Change of direction ability
How to Improve Acceleration (The Right Way)
Acceleration should be developed in phases.
Phase 1: Build Horizontal Force
Start with short accelerations (5-10m).
Focus on:
- Projection mechanics
- Force direction
- High-quality efforts
This builds the foundation of acceleration.
Phase 2: Extend Acceleration
Gradually increase sprint distance.
Now the goal is to:
- Maintain force output across more steps
- Transition smoothly to upright sprinting
- Improve stride efficiency
Phase 3: Express Speed
Once mechanics and force production are established, athletes can:
- Increase sprint intensity
- Introduce reactive drills
- Train at higher velocities
This is where speed becomes transferable to sport.
Common Mistakes in Speed Training
Most athletes make the same errors when trying to improve speed:
1. Skipping the strength phase
Without strength, speed potential is limited.
2. Sprinting too far, too early
Long sprints too soon reduce acceleration quality.
3. Training under fatigue
Fatigue reduces technique and power output.
4. Lack of structure
Random sprint sessions lead to inconsistent results.
How to Structure Speed Training
An effective programme should include:
- Strength training (force development)
- Short accelerations (mechanics)
- Progressive sprint distances
- Reactive and sport-specific drills
Speed development is not random – it’s systematic.
Why Most Athletes Don’t Get Faster
The biggest issue isn’t effort.
It’s lack of structure and progression.
Athletes often:
- Train speed inconsistently
- Ignore mechanics
- Skip foundational work
Speed is built through progressive overload, just like strength.
Download the Full Speed Training Guide
If you want a complete breakdown of how to improve your speed, including drills, structure and programming: