Video summary

The 3 MUST DO Drills To Sprint Faster

Main summary

Key takeaways

Wellness and Self-Improvement

Key Wellness / Training Strategies (Speed + Power)

1) Programming fundamentals (the “checklist”)

  • Every drill must have intent: train with purpose, not casually.
  • High rest between sets to maintain power output.
  • Plyometrics + strength work in low rep ranges: 1–6 reps.
  • Strength for power: lifts at 40–70%
    • Aim to improve power via your 1RM-power capacity, not just chase max strength.
  • Resisted plyometrics intensity ranges
    • Acceleration: 30–40%
    • Max velocity: 10–20%
  • Mental state: stay clear during reps—don’t consciously micromanage form mid-drill.
  • Track performance variables every session
    • Track yards sprinted, inches/jumps, and keep each session measurable for progressive overload.

2) Drill #1: Standing Quintuple Jump (horizontal power over distance)

Purpose: teach the body to produce horizontal power across a longer bound sequence.

  • Setup: start at a marked line; take a broad-jump-style starting position.
  • Jump 1 (setup): drive arms overhead, jump as far as possible, land on one leg.
  • Bound sequence: after landing, bound forward to cover as much distance as possible for 5 total bounds.
  • Measure + progress: mark total distance and beat your score next time.
    • Example progression: 10.00 ft → 10.25 ft
  • How to place in your routine:
    • Prefer before lifting, or
    • Right before sprints / after sprint training (potentiation / explosive carryover)
  • Suggested structure: “sets of 2” style reps (exact volume given as progressive based on reps/sets recommended in the video).

3) Drill #2: High Hurdle Hops (late acceleration—higher turnover)

Purpose: build the ability to keep accelerating after the first sprint phase.

  • Steps between hurdles: use 3–4 steps (often 3–4 feet apart; adjust to comfort).
  • Hurdle height: try taller hurdles; if needed, use a shoe or short hurdle.
  • Cue: jump as high as possible, bounce without pausing
    • Treat the ground like a trampoline.
  • Progression options:
    • One leg (more acceleration/muscle-dominant)
    • Two feet if too advanced
    • No equipment option: imagine a shoe in front and time your bounce without knocking it over.
  • Suggested structure: 3–4 sets of 2
    • (“2” = two full hurdle runs/repetitions)

4) Drill #3: Depth / “Deaf” Jumps (early + overall acceleration power via drop-jump mechanics)

Purpose: develop explosive power by absorbing force and producing fast jump output.

  • Find box height: 12–36 in (match to your vertical jump).
    • Example: 20 in vertical → 20 in box
  • Progress in stages:
    1. Drop off + absorb force (confirm no knee/joint pain)
    2. Drop off and reverse out
    3. Progress to a deeper “drop jump”
  • Final phase (deep knee angles):
    • Drop from the box and jump as high as possible
    • Allow knees to sink to a quarter-squat / half-squat position
    • Focus on producing maximum force fast into the ground
  • Why this matters: designed as one of the best options for acceleration power
  • Suggested structure: 3–4 sets of 2 to 4 reps (as stated)

5) Sprint-phase focus (where these drills fit)

  • Early acceleration: 5–15 yards
  • Late acceleration: 15–25 yards
  • These drills target:
    • Late acceleration momentum/turnover: High hurdle hops
    • Acceleration / force development across phases: Standing quintuple jump + depth/drop jump

Presenters / Sources

  • The video creator / coach (Speed Academy founder): presenter of the drills and programming (name not provided in the subtitles)
  • Speed Academy: referenced as the coach’s 12-month sprint transformation program

Original video