Sprinting Drills to Improve Your Speed and Reaction Time

One of the main things that decide winning or losing in a sprint is how fast you can get off the starting block. 

You need to respond to the sound of the starting gun and move as fast as you can to increase your chances of finishing in the first position.

Luckily, you can improve this response.

How to Improve Your Speed and Reaction Time by Sprinting Drills?

Here are some sprinting training drills that can help you improve your reaction time and get off the block the fastest.

1. Starting line practice

Starting line practice is one of the most common sprinting exercises that can improve your reaction time.

Stand at an arbitrary starting line and ask a friend to stand in a position where you cannot see them. Then, ask them to make a sound (like clapping) randomly. Your task is to sprint ahead in response to the sound signal, getting off the starting line as quickly as you can. 

Get back to the starting position and repeat the drill as many times as you can manage.

2. Zig-zag cones 

It is one of the best sprinting drills for speed as well as agility and reaction time. Place 10 cones in a zigzag arrangement so that they are around 2 meters from each other.

Mark a starting line 10 meters from the first cone. Ask a friend to stand where you cannot see them and give you a signal for starting the sprint by clapping their hands. 

Your goal here is to: 

  • Start the sprint as quickly as possible.
  • Move towards the cones and then navigate around them in a zigzag formation.
  • Sprint for 10 meters after you have cleared the cones.
  • Try to finish the whole thing in the shortest period possible.

3. Beach Flag Drill

For this drill, lie down on your stomach and position a friend at around 30 meters from you. Ask them to command you, and when they do, you need to get up as fast as possible and run to them.

Ask them to keep changing their position every time so that you do not know where you’ll have to go and when you’ll have to move.

Take it from the experts

Jamal Liggin

Owner of JLT Performance Gym

"Reaction and reaction time are the main pillars of training athletes. BlazePod is the best way to challenge your athletes' reaction, especially at the end of a long session. This is a vital element of being a pro athlete and BlazePod helps my athletes grow with each session."

Kostas Chatzichristos

Head of Performance, CSKA Moscow

"Reaction training was always an integral part of our movement training. I love the variation, training options and ease of use that BlazePod provides during our session. One of our most-used training tool"

John Achterberg

Liverpool FC GK Coach

"Top-tier athletes train not just to build muscle, but also to increase hand-eye coordination and reflex speed. BlazePod can do all three at once."

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