Sprint Speed Drill
The Sprint Speed Drill mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. No equipment needed: it uses just your bodyweight.
Sprint Speed Drill Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
How to do the Sprint Speed Drill
Setup
Begin by assuming a staggered athletic stance with one foot slightly in front of the other, leaning your torso forward.
Place your weight primarily on the front foot, with your arms positioned for a sprint start (one arm forward, one arm back).
Execution
Explode forward by driving forcefully through the balls of both feet, keeping your center of gravity low to the ground.
Transition immediately into a running motion, focusing on driving your knees high and pumping your arms in coordination with your leg movement.
Maintain a forward-leaning posture during the initial acceleration phase, gradually rising to an upright sprinting form.
Focus on quick, powerful steps to maximize acceleration and speed right from the start.
Sprint Speed Drill FAQs
What muscles does the Sprint Speed Drill work?
The Sprint Speed Drill mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Sprint Speed Drill?
None. The Sprint Speed Drill is a bodyweight exercise, so you can do it anywhere.
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