Speed Training for athletes
Updated November 8th 2025
The Complete Speed Training Program
Improve your game!
Dream of being in the Olympics representing your country? Even taking home the gold?
Or do you just want to dominate the football field score 20 touchdowns this year and truck some fools!
What about being a shutdown corner making highlight play after highlight play every week, and earning a full ride scholarship while being considered the next Richard Sherman.
It's all about who you know and who's your coach... well, now you know me so let me be your trainer.
I have 5 years experience as an assistant track coach for Nate Wilford in his highly successful club.
I'm also a certified personal trainer through the International Sports Sciences Association, have many years training as an athlete, and as a personal trainer.
They say your only born with speed...
But in my years coaching and my personal experience with an elite track coach, I've seen amazing progress with my speed and athleticism. As well as seen kids who started in middle school that where ok, end up getting full ride track scholarships.
It's not easy though.. it was actually the hardest thing I've ever done..
Ice cold, windy, and pouring down rain track practices in the pacific northwest. Hot summer days and hours pushing yourself to the max in the weight room.
I spent hours in the weight room during the school week and every day after school. I wasn't hanging out with friends and lolly gaging around. Right at 2pm, I went straight down to the track and with something to prove, I intensely practiced the drills your about to learn in this blog and perfected my technique.
Thats why I was later hired as an assistant to coach Nate, to help him teach the new clients the drills.
It wasn't easy, but I went from a 5.3 forty yard dash to a 4.6 in only 6 months of serious training and sound Sports Nutrition.
Coach Nate also has a degree in nutritional science.
If you need help with the sports nutrition, you're in good hands. I used to be a Certified Sports Nutrition Coach and am currently certified as a Nutritionist from the ISSA. I also worked very closely with Coach Nate and shadowed him for 5 years. I learned everything I possibly could about Sports Nutrition.
If you'd like to hire me as your sports nutrition coach, call or text me on my cell. 253.882.6385. Ask for coach Austin $35 a meeting.
I'm not claiming these drills will automatically make you an Olympian. but I want you to dream big and if you work hard anything is possible.
You've just got to believe.
Here's the program you've been waiting for. I want you to strength train while your doing this program. I have a free program, the Top 10 Exercises for Athletes in my blog. which comes with a 12-week strength training program that covers endurance, strength, and power.
I also have HIIT workouts, dynamic flexibly, core workouts, and plyometrics in my blog that you can find in the on-demand workout blog post.
I want you to do these track drills 3 times per week and strength train 3-4 times per week. Do the core and dynamic flexibly workout every day and you can do 5-10 minutes of the HIIT/bodyweight Training. You can find it in the On-Demand Workout blog post for a warm-up.
Heres the blog post...
Good luck and remember quitters never win!
Coach Austin here again back with an impactful blog post if your an athlete looking to improve your game.
I learned this program while training and coaching for Coach Nate Wilford in his highly successful track club which had a Rio Olympian in the Triple Jump. A big 12 champ and Pac 12 Champ, and countless scholarship athletes over the years.
Good luck! You can do it and prove them wrong!
The drills.
1. Rear Leg Cycle
Run with High Knees and Butt kickers at the same time. Use good arm action and run with good posture.
The Complete Speed Training Program
Improve your game!
Dream of being in the Olympics representing your country? Even taking home the gold?
Or do you just want to dominate the football field score 20 touchdowns this year and truck some fools!
What about being a shutdown corner making highlight play after highlight play every week, and earning a full ride scholarship while being considered the next Richard Sherman.
It's all about who you know and who's your coach... well, now you know me so let me be your trainer.
I have 5 years experience as an assistant track coach for Nate Wilford in his highly successful club.
I'm also a certified personal trainer through the International Sports Sciences Association, have many years training as an athlete, and as a personal trainer.
They say your only born with speed...
But in my years coaching and my personal experience with an elite track coach, I've seen amazing progress with my speed and athleticism. As well as seen kids who started in middle school that where ok, end up getting full ride track scholarships.
It's not easy though.. it was actually the hardest thing I've ever done..
Ice cold, windy, and pouring down rain track practices in the pacific northwest. Hot summer days and hours pushing yourself to the max in the weight room.
I spent hours in the weight room during the school week and every day after school. I wasn't hanging out with friends and lolly gaging around. Right at 2pm, I went straight down to the track and with something to prove, I intensely practiced the drills your about to learn in this blog and perfected my technique.
Thats why I was later hired as an assistant to coach Nate, to help him teach the new clients the drills.
It wasn't easy, but I went from a 5.3 forty yard dash to a 4.6 in only 6 months of serious training and sound Sports Nutrition.
Coach Nate also has a degree in nutritional science.
If you need help with the sports nutrition, you're in good hands. I used to be a Certified Sports Nutrition Coach and am currently certified as a Nutritionist from the ISSA. I also worked very closely with Coach Nate and shadowed him for 5 years. I learned everything I possibly could about Sports Nutrition.
If you'd like to hire me as your sports nutrition coach, call or text me on my cell. 253.882.6385. Ask for coach Austin $35 a meeting.
I'm not claiming these drills will automatically make you an Olympian. but I want you to dream big and if you work hard anything is possible.
You've just got to believe.
Here's the program you've been waiting for. I want you to strength train while your doing this program. I have a free program, the Top 10 Exercises for Athletes in my blog. which comes with a 12-week strength training program that covers endurance, strength, and power.
I also have HIIT workouts, dynamic flexibly, core workouts, and plyometrics in my blog that you can find in the on-demand workout blog post.
I want you to do these track drills 3 times per week and strength train 3-4 times per week. Do the core and dynamic flexibly workout every day and you can do 5-10 minutes of the HIIT/bodyweight Training. You can find it in the On-Demand Workout blog post for a warm-up.
Heres the blog post...
Good luck and remember quitters never win!
Coach Austin here again back with an impactful blog post if your an athlete looking to improve your game.
I learned this program while training and coaching for Coach Nate Wilford in his highly successful track club which had a Rio Olympian in the Triple Jump. A big 12 champ and Pac 12 Champ, and countless scholarship athletes over the years.
Good luck! You can do it and prove them wrong!
The drills.
1. Rear Leg Cycle
Run with High Knees and Butt kickers at the same time. Use good arm action and run with good posture.
2. A-Skips
Imagine you’re skipping and doing high knees at the same time. Land with your leg straight and cycle your legs. As always use good arm action and keep upright posture.
Do 3 Sets for 30 meters as part of the jump series.
2. A-Skips
Imagine you’re skipping and doing high knees at the same time. Land with your leg straight and cycle your legs. As always use good arm action and keep upright posture.
Do 3 Sets for 30 meters as part of the jump series.
3. Single action pony
This drill is a little more complicated and takes some time to learn. Watch the videos and don't be discouraged.
This drill is a phenomenal explosive drill and once you get better at it you can up the intensity and tempo.
You can even add a weighted vest for this drill and all the drills once you get better. Start with a 10lb vest and work up to a 25lb vest over the years.
We usually put on the vest during the winter season. Oh yeah, and we train, lift, and sprint year-round. Train hard for 4 weeks straight then takes one week off and do active recovery. (Drills for 5 meters, light stretches, dynamic flexibly, Epson salt baths, resistance bands, foam rolling).
You do these drills every day. 3 days a week. High intensity usually Mon, Wen, Fri.
You do all the drills 3 times for 30 meters to start then after about 6-8 months you increase the drills to 4 times for 40 meters.
On your light days you do the drills 3 times each for 5-10 meters and do about 3-5 40-meter strides.
You also lift 2-3 times a week.
To do this drill your basically jumping up on one leg and using your opposite leg to assist.
Start with right leg one set then left leg for the next set.
Start by bringing your left arm back in a sprint arm action. At the same time bring your left leg up and then jump up at the same time bring your right leg up and left arm back and repeat. When you land don’t have your leg go directly down to the ground with your knee bent but bring your leg straight and do a mini cycle. “Like how a triple jump jumps”
Do 3 sets for 30 meters all on your right side, then switch to your left for another 3 sets.
4. Bounding
Start by pretending like you are on lava and you have to jump from rock to rock. Raise your knees as high as you can each jump. Use good arm action for each jump. Also land flat on your foot each jump then extend leg on your toe as far as you can.
Do 3 Bounds 30 meters each rep as part of the jump series
The next drill in the series is straight leg bounding and pretty simple that's why I didn't make a video. You start with small mini jumps moving forward or horizontaltly, landing each jump with your toes pointing up and flat on your feet. (Dorsi-flexion). And then extent and flex your hips/legs as far back and finish on your toes. (Plantar-flexon). Also, you want a good upright posture and use good arm action.
Do straight leg bounding 3 sets for 30 meters right after you do regular bounding.
The next drill is called twisties and is a great dynamic core/Hip exercise.
You basically inch your self forward using your hips and core twisting your core staying off your toes and flat on your feet.
You can find a demo of this drill in the on-demand workout blog in workout titled "HIIT Training" I think its the 4th video.
You do this drill 4 times for 15 meters.
The next drill is jumping lunges.
3 sets of 30 seconds.
The final drill before sprinting is called Quick Feet.
You're basically inching forward the track sprinting with high knees, good posture, and good arm action.
Here's the bounding exercise.
Thjs is the 4th exercise you do in the routine, then continue with the straight leg bounding and finish the list above before moving on to the sprinting and single leg stair hops to complete the workout.
4. Bounding
Start by pretending like you are on lava and you have to jump from rock to rock. Raise your knees as high as you can each jump. Use good arm action for each jump. Also land flat on your foot each jump then extend leg on your toe as far as you can.
Do 3 Bounds 30 meters each rep as part of the jump series
The next drill in the series is straight leg bounding and pretty simple that's why I didn't make a video. You start with small mini jumps moving forward or horizontaltly, landing each jump with your toes pointing up and flat on your feet. (Dorsi-flexion). And then extent and flex your hips/legs as far back and finish on your toes. (Plantar-flexon). Also, you want a good upright posture and use good arm action.
Do straight leg bounding 3 sets for 30 meters right after you do regular bounding.
The next drill is called twisties and is a great dynamic core/Hip exercise.
You basically inch your self forward using your hips and core twisting your core staying off your toes and flat on your feet.
You can find a demo of this drill in the on-demand workout blog in workout titled "HIIT Training" I think its the 4th video.
You do this drill 4 times for 15 meters.
The next drill is jumping lunges.
3 sets of 30 seconds.
The final drill before sprinting is called Quick Feet.
You're basically inching forward the track sprinting with high knees, good posture, and good arm action.
Here's the bounding exercise.
Thjs is the 4th exercise you do in the routine, then continue with the straight leg bounding and finish the list above before moving on to the sprinting and single leg stair hops to complete the workout.
You do this next drill after you completed your sprint workout and not every workout only every now and then because its intense and takes some time to recover.
Single Leg Stair Hops
Jump up each leg 2 sets each leg to start and over the next 3 months work up to 7 sets on each leg and be ready to push your self. Do this exercise every other 3 weeks and sometimes do hill sprints, running and sprinting stairs, bounding for 100 meters, flying starts which is when you gain momentum by jogging for 20 meters into your sprint to start at a faster speed, 30, 60, 150, and 200 meter sprints to change it up.
You always want to be changing up your routine alittle bit with different types of power workouts. That why your body is always adapting and you make crazy progress.
To do this drill..
Land with your foot flat on the ground and extend from there. Use quick and strong arm action for momentum. Slightly lean forward as you jump. If you can't jump on one leg yet, start with both legs.
Finish the Workout with 4 forties and 3 60-meter sprints.
Don’t forget to implement what you learned in the drills like high knees. A good upright posture (except in the drive phase, lean forward, and keep your head down) and use strong arm action pumping your arms aggressively.
Also, in all the drills focus your head straight ahead and keep your eyes focused on the white line on the track. You do these drills on the line not in the center of the track. Also, bring your legs/hips slightly across the line when you do each drill to activate your hips and core. You want to run in a straight line when you sprint. What's the fastest way from point a to point b. A straight line.
Don't forget to breathe... Do not hold your breath!
Watch the videos on repeat while you're practicing and bring a friend with you to the track. have him or her record you doing the drills. You can send the video to me, and I can give you a professional evaluation for $50.
Call or text me on my cell. 253.882.6385.
Ask for coach Austin.
