Stop Wasting Money on Gym Memberships: 25 Speed Training Drills You Can Do at Home

You're not alone if you've been paying for an expensive gym membership just to work on speed training. The truth is, some of the most effective speed development happens with your own body weight and a bit of space. Whether you're a weekend warrior, student athlete, or just someone who wants to get faster, these 25 drills will transform your speed without the monthly fees.

The best part? Most of these exercises need nothing more than 10-20 meters of space and maybe a few basic items you probably already have at home.

Getting Your Home Speed Training Space Ready

Before we jump into the drills, let's set you up for success. You'll need:

• 10-20 meters of clear space (your backyard, local park, or even a hallway)
• A sturdy wall for wall drills
• A few cones or markers (water bottles work perfectly)
• Optional: resistance bands, agility ladder, or training cones

The beauty of speed training is that your body is the main equipment. These drills focus on teaching your nervous system to fire faster, improving your acceleration mechanics, and building explosive power.

Warm-Up & Foundation Drills (Drills 1-5)

Start every session with these foundational movements. They prep your body for the higher intensity work ahead.

1. High Knee Marching

March in place bringing your knees to 90 degrees. Focus on staying tall through your core and maintaining good posture. Perform for 30 seconds to activate your hip flexors and core.

2. Butt Kicks

Kick your heels back towards your glutes while maintaining forward momentum. Keep your knees pointing down and focus on quick foot turnover. Do 20 reps to warm up your hamstrings.

3. Knee Bend (Rapid Touches)

This builds speed foundation through high-frequency leg movement. Perform 30 touches under 10 seconds with 45-60 seconds rest between sets. Stay relaxed in your upper body while your legs fire rapidly.

4. Hip Switch

Teaches greater body control and coordination. Work for 3 sets of 10 seconds to improve your ability to transition quickly during multi-directional movements. Think of switching your hip position like you're dodging through a crowded room.

5. Triple Bounce

Develops coordination and synchronization while improving body control. Perform 3 sets of 10 seconds each to build proper sprinting mechanics. Focus on staying light on your feet with each bounce.

Acceleration Development (Drills 6-12)

These drills teach you how to explode from a standstill - crucial for sports performance and general athleticism.

6. Wall Sprints

Set your body at a 45-degree angle against a sturdy wall and focus on driving forward explosively. This drill helps you develop proper acceleration mechanics in limited space. Perform 3 sets of 10-15 rapid steps.

7. Half-Kneeling Starts (HK Starts)

From a half-kneeling position, explode forward for 10-20 yards. These are essential for developing your first step power. Perform 2-3 reps per leg, focusing on that explosive drive from your rear leg.

8. Wall Drill

Lean forward at 45-60 degrees with your hands on a wall. Bring one knee forward in a controlled manner while keeping your hips square. This improves acceleration mechanics by teaching proper body position and leg drive.

9. Bucket Hold

Stand tall and use your hip flexor to lift your knee up, keeping your foot directly under your knee. Drive through your grounded leg while extending upward. This builds comfort in the powerful position you need for speed.

10. SL RDL to Wall Drive

This activates your hamstring while allowing explosive movement. Focus on ripping your leg forward for an explosive first step. The single-leg Romanian deadlift position loads your hamstring before the explosive drive.

11. Reverse Start Sprints

Start facing backwards, then quickly pivot 180 degrees and sprint forward 10-20 yards. This improves your first step defensively and develops hip mobility. Perform 3-5 per side.

12. A-Skip

Skip forward while bringing your knee to 90 degrees with each step. Focus on minimal ground contact time and proper arm swing. This drill connects all the acceleration mechanics in a dynamic movement pattern.

Maximum Velocity Training (Drills 13-17)

Once you've mastered acceleration, it's time to work on your top-end speed. These drills teach your body to maintain speed efficiently.

13. Fast Claw

One of the best drills for maximum velocity sprint work. Focus on quick leg turnover and a tight core. Your foot should "claw" back under your hip with each step. Maintain max effort for 15-20 meters.

14. High Knee Run

Practice proper sprinting form while running with exaggerated knee lift. Focus on proper arm swing mechanics and landing on the balls of your feet. This teaches efficient sprint patterns at high intensity.

15. SL Hops with Knee Drive

Perfect warm-up work for max velocity training. Set markers 3-5 steps apart, focusing on minimal ground contact time and driving your knee up while keeping your core active. Think quick and bouncy.

16. Skips for Distance

Drive your foot into the ground and jump as far out as you can with each skip. This adds specific explosion to speed training and builds power for longer strides at top speed.

17. Sprint Work (30-40 yards)

The real deal - actual sprinting at 90-95% effort. Perform 5 sprints total with 3-4 minutes rest between repetitions. This trains your nervous system for true speed development.

Explosive Power Development (Drills 18-22)

Power is the foundation of speed. These plyometric exercises build the explosive strength you need to move faster.

18. Double Leg Hop / Standing Broad Jump

Load through your hips and explode forward as far as you can. Land in an athletic position with stable upper body. This develops explosive power for your acceleration phase. Aim for 3-5 maximum effort jumps.

19. Single Leg Hop

Challenge your dynamic balance using only one leg. Land in an athletic position while maintaining upper body stability. This builds unilateral power and helps prevent imbalances between legs.

20. Pogo Jumps

Stay on the balls of your feet and bounce rapidly with minimal knee bend. Perform 20 repetitions, maintaining high-speed ground contact. Think of yourself as a basketball being dribbled.

21. Skips for Height

Jump as high as you can and pull your knee up to 90 degrees with each skip. This builds vertical power that translates to better acceleration and stride frequency.

22. Jackhammers

Rapid-fire jumping in place with minimal ground contact time. Perform 30 repetitions in 10 seconds or less. This drill fires up your lower body and teaches quick force production.

Agility & Change of Direction (Drills 23-25)

Real speed isn't just straight-line. These drills develop your ability to change direction quickly while maintaining speed.

23. Lateral High Knee Skips

Skip sideways while maintaining high knee drive. This incorporates all acceleration principles in a lateral direction. Essential for sports that require multi-directional movement.

24. L Drills (Cone Drills)

Set up cones in an L pattern and move explosively through the drill. Start in a 3-point stance, sprint forward, cut at 90 degrees, and finish with another sprint. This develops rapid change-of-direction ability.

25. Dot Drills

Create dots or markers on the ground and move quickly from one to another in specific patterns. You can use tape, chalk, or small objects. Work on directional speed changes and foot coordination.

Your Weekly Training Schedule

Here's how to structure these drills for maximum results:

2 times per week, with at least 48 hours between sessions

• Warm-up: Drills 1-5 (5-7 minutes)
• Main work: Choose 4-6 drills from different categories (15-20 minutes)
• Cool down: Light jogging and stretching (5 minutes)

Safety First: Red Flags to Watch For

Stop immediately if you experience:

• Sharp pain in any joint
• Persistent muscle cramping
• Dizziness or lightheadedness
• Any movement that feels "off" or unstable

Remember, speed development takes time. You're training your nervous system, not just your muscles, so be patient with the process.

Making It Work for You

Beginner? Start with 2-3 drills per category and focus on perfect form over speed.

Intermediate? Combine drills into circuits and add timing challenges.

Advanced? Increase volume and add sport-specific variations.

The key is consistency. These drills work best when performed regularly with maximum effort and proper form. You'll start noticing improvements in your acceleration, top-end speed, and change of direction within 3-4 weeks of consistent training.

Your speed gains are waiting in your backyard, not behind a gym membership paywall. Time to get started! 🏃‍♂️⚡