Top 4 Bodyweight Speed Exercises for Athletes

Top 5 Bodyweight Speed Exercises for Athletes: Amp Up Your Game from Your Garage Gym

Quarantine might’ve locked you out of your favorite gym, but that doesn’t mean you have to kiss your speed goodbye. Sure, you might’ve spent a few sleepless nights wondering if you could still drop your 40-yard dash time without lifting weights or doing box jumps. But fear not—your garage gym and a solid bodyweight routine can turn you into the fastest beast on the field. Let’s dive into the top five bodyweight exercises that’ll make your speed go from “meh” to “woah!” in no time.

Understanding Speed: It’s Not Just About Moving Fast

Before we break a sweat, let’s talk about what speed really is. At its core, speed is all about rapid cyclical force development. Think of it as a high-speed loop where your legs are moving in a cycle, propelling you forward faster than you can say “Usain Bolt.” For athletes, speed breaks down into three crucial phases: the start, the drive (or acceleration), and maximum mechanics. Nailing these three is the secret sauce to leaving your opponents in the dust.

1. A-Skips: Perfecting Your Top-End Speed

Ever feel like your legs are out of sync when you hit your top speed? Enter A-skips, the drill that’ll teach your legs to cycle like a well-oiled machine. A-skips focus on maximum mechanics by training you to strike the ground properly. No more awkward toe or heel striking—this drill teaches you to ground your foot beneath your torso with a mid-foot strike. This not only enhances your speed but also keeps you injury-free.

How to Do It:

• Get outside twice a week and perform 5-6 sets of A-skips over 10-20 yards.
• Focus on synchronizing your hip movement with your trunk and maintaining a high knee with a dorsiflexed foot.

It might sound like you’re learning a new dance, but trust me, this dance is all about rhythm and speed.

2. Single-Leg Bounds: Power Up Your Acceleration

Single-leg bounds are where things start to get interesting. This exercise is all about acceleration—getting off the line quickly and transitioning to top-end speed seamlessly. By focusing on a forward shin angle and using your upper body to propel forward, you’ll feel like you’re shot out of a cannon.

How to Do It:

• Perform single-leg bounds once a week for 5-7 sets of 20 yards.
• Start with a steep shin angle and gradually transition to an upright posture as you gain speed.

If single-leg bounds feel a bit intense at first, start with jump lunges to build up to the full movement. Before you know it, you’ll be flying down the field.

3. Tuck Jumps: Explosive Starts for Explosive Athletes

Want to shave precious seconds off your start? Tuck jumps are your new best friend. This exercise mimics the explosive start you need for a killer 40-yard dash or 100-meter sprint. By bringing your knees to your chest from a quarter squat, you’re training your body to react quickly and explosively—just like when you’re bursting off the line.

How to Do It:

• Perform tuck jumps 3-5 reps per set, with 4-8 sets total.
• Focus on controlled breathing, squeezing through your abs, and staying relaxed even as you explode upwards.

Tuck jumps might be taxing, but they’re worth every drop of sweat when you see your times drop.

4. Hills or 15-Meter Sprints: The Ultimate Speed Training

For the final exercise, we’re giving you options: either find a hill or go for 15-meter sprints. Both of these are fantastic for training your start and acceleration. Hills force you to push harder, while sprints allow you to perfect your start and build explosive power.

How to Do It:

• Find a hill that’s 20-30 yards long, or do 15-meter sprints on a flat surface.
• Perform 10-15 sprints or hill runs in one session, focusing on powerful arm swings and a forward shin angle.

Whether you’re sprinting on the flat or charging up a hill, these exercises will have you moving faster than ever before.

Conclusion: Build Your Speed from Your Garage Gym

Speed isn’t just about running; it’s about technique, power, and precision. By incorporating these top five bodyweight exercises into your garage gym routine, you’re setting yourself up for serious speed gains. Whether you’re a football player looking to improve your 40-yard dash or a soccer player aiming to outrun the competition, these exercises will get you there.

So, what are you waiting for? Hit your garage gym, give these exercises a shot, and watch your speed skyrocket. And if you’re looking for a structured program to guide you, check out our programs—they are the perfect blend of intensity and efficiency to help you reach your goals. Time to lace up and get to work!