Speed Training for Cedar Park & Leander Athletes: 3 Exercises We Love Using

Improving speed isn’t just about running more—it’s about building the strength and power needed to generate force quickly and efficiently.

At Barbell Coalition, we focus on strength exercises that translate directly to faster sprint times and better on-field performance. If you want to get faster, you need to develop the muscles and movement patterns that drive explosive power.

Here are three of the best strength exercises we use in training our Cedar Park & Leander athletes to build speed:

Trap Bar Deadlift

The trap bar deadlift is a powerhouse for building posterior chain strength (glutes, hamstrings, and lower back)—the key muscle groups responsible for producing force during sprinting.

The neutral grip and elevated starting position also reduce strain on the lower back, making it easier to focus on driving through the legs and hips.

How It Translates to Speed:

• Builds explosive hip extension, which is crucial for generating powerful strides.

• Strengthens the hamstrings and glutes, improving sprint acceleration and top-end speed.

• Reinforces proper force production mechanics from the ground up.

Recommended Sets/Reps: 4 sets of 4–6 reps at 70–85% of your 1RM (focusing on explosive power).

Rear Foot Elevated Split Squat

Speed is largely driven by single-leg strength and stability. The Bulgarian split squat isolates each leg, forcing the working leg to develop strength and stability independently.

This helps correct imbalances and improves force production in each leg—critical for sprinting mechanics.

How It Translates to Speed:

• Develops unilateral leg strength, leading to more powerful strides.

• Improves balance and stability, reducing energy leaks during sprints.

• Strengthens the hip flexors and glutes for more efficient knee drive.

Recommended Sets/Reps: 3–4 sets of 8–10 reps per leg (building strength and stability).

Trap Bar Jump

Trap bar jumps are a ballistic exercise that combines strength and speed, teaching athletes to apply force quickly.

This develops explosive power and improves the stretch-shortening cycle—essential for quick, reactive movements on the field.

How It Translates to Speed:

• Enhances rate of force development (RFD), helping athletes explode off the line.

• Trains the fast-twitch muscle fibers responsible for quick acceleration.

• Builds vertical power, which translates to better ground contact and force production during sprints.

  
  

Recommended Sets/Reps: 4 sets of 3–5 reps (focusing on explosive movement).

Why Strength Training Improves Speed for Our Cedar Park & Leander Athletes

Speed isn’t just about how fast your legs move—it’s about how much force you can generate and how quickly you can apply it to the ground.

These strength exercises improve both the maximum force you can produce and your ability to apply it rapidly, which translates to faster sprint times and better overall athletic performance.

At Barbell Coalition, we design our programs to give athletes the strength and power they need to excel on the field.

We want to make your child a better athlete! Click here to book a free consultation and tour of the gym.