3 Ways to Run Faster WITHOUT Sprinting

An absolute NECESSITY as an athlete is to be mechanically advanced to perform at the best of their ability. But, what if you could get faster by putting more work in the gym than simply just sprinting?

You can.

So how do you run faster without sprinting?

First of all, you need to implement compound lifts like squats, deadlifts, and hang cleans. Without these, you’re missing out on the stimulus the posterior chain needs that will actually increase your sprinting more than anything else.

But there are also a few other ways you can begin running faster without sprinting that are a lot easier.

Below I’m going to share those methods that will help you run faster without sprinting.

Training The Upper Body to Un Faster Without Sprinting

The faster you move your arms, the faster you’ll run.

Don’t believe me?

Try this:

Quickly pump your arms while trying to walk as slow as possible.

Tough right? That proves my point. When you have proper arm pump technique, you’ll sprint faster.

The best drill for a more efficient arm pump and faster sprinting is the arm pump drill.

Simply get down one one knee. Keep your chest up and drive the hips forward. From there begin swinging the arms with the arms straight, shoulders relaxed. After five seconds, transition into a fast arm pump like you would when you’re sprinting. Do this for five seconds then rest.

The faster you move your arms, the faster you will run. With the proper arm pump technique comes more speed. If you get down on one knee and pump your arms as if you’re running this will train your body to use your arms more when you are actually sprinting in a big game. If this exercise is too hard for you, just do the same arm pump but sitting down on the ground with your legs straight out. It will still force you to keep your chest upright.

Lower Body Training to Run Faster Without Sprinting

There’s no better way to run faster without sprinting than jumping.

Specifically plyometric training.

There are a variety of plyometric exercises that are specific to both acceleration and top speed. In general, plyometrics in the horizontal plane are more specific to acceleration. Plyometrics that are performed in the vertical plane are more specific to top speed.

Below, I’m going to share three of my favorite plyometrics for speed.

1. Power Skips for Height and Distance

Power skips are a foundational plyometric for speed. But, foundational doesn’t mean they aren’t powerful. If you’re not doing these already, I can virtually GUARANTEE you’ll see some increase in speed.

Here’s How to Perform Power Skips:

  1. Start in a standing position
  2. Push off one leg lifting the opposite knee and the opposite hand up towards the cheek
  3. Depending on whether you’re going for height or distance, push up, or pull with the glute to propel yourself horizontally
  4. Repeat for assigned distance

2. Single Leg Broad Jumps

Single leg broad jumps are one of my go to plyometrics for any circumstance. First step explosiveness, acceleration, speed. They can all be served by single leg broad jumps.

Single leg broad jumps are also easy to progress. Simply connect multiple broad jumps together to make the movement more challenging.

Here’s How to Perform Single Leg Broad Jumps:

  1. Stand on one leg
  2. Bend the knee slightly and push the hips back
  3. Explode out, pushing the hips forward and swinging the back leg
  4. Land softly on two feet
  5. Repeat for desired reps

3. Single Leg Pogo’s

Single leg pogo’s target an overlooked group of muscles… The lower leg complex. And if you haven’t addressed your lower leg complex, you can see quick speed gains. Additionally, exercises that target the ankle can build stability and smash away imbalances.

Here’s How to Perform Single Leg Pogo Jumps:

  1. Stand on one leg
  2. Bend the knee slightly
  3. Push through the ankle and get as high off the ground as possible
  4. Land softly, spend as little time on the ground as possible, and transition into your next jump

Core Training to Run Faster Without Sprinting

An often overlooked aspect of speed is core training. In truth, if you have a weak and unstable core, you won’t be able to move very fast because your body relies on the core to transfer force. The stronger and more stable your core is, the more force that will be transferred.

In order to ensure you have a strong and stable core, there are a few movements you should ensure you are using to build it up. If you’re interested, you can learn more about core training here. If not, stay here and learn my three favorite core exercises to sprint faster.

1. Palof Press

The Palof Press is an anti-rotation movement that will prevent unnecessary rotation in the torso while sprinting. If you don’t know, many athletes have a tendency to rotate while sprinting. This takes away from their speed.

The Palof Press builds the muscles of the core responsible for fighting against any kind of forces pulling an athlete out of position.

Here’s How to Perform The Palof Press:

  1. Grab a band and tie it around a rack
  2. Step out with the band in your hands until the band is pulling your torso towards the rack
  3. Fight that pulling as you press the band straight out and back towards your chest
  4. Repeat for the desired reps

2. Sprinter Sit-Ups

The Sprinter sit-up is not your typical flexion exercise for the core.

Here, you pop the knee and arm simultaneously. This works the anterior chain and the connectivity of the trunk and hip flexors.

In lay-men’s terms…

It simply means it integrates the muscles of the anterior chain in order to make the popping of the knee and arm more seamless and efficient.

This is critical for sprinting, as you can obviously tell, it requires a simultaneous pop of the opposite arm and opposite leg.

Here’s How to Perform Sprinter Sit-Ups:

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  1. Lay flat on your back, legs straight, arms straight
  2. Pop the opposite thigh and opposite arm toward your cheek like you’re sprinting
  3. Make sure the entirety of your back comes off the ground
  4. Lower back down and switch sides

3. Banded March

Banded Marches are a movement that I picked up a few years at a seminar. They’re another anti-rotational movement that will help them prevent any twisting during the sprinting motion. You’ll need a partner for these, but it’s worth the extra effort.

Here’s How to Perform Banded Marches:

  1. Grab a band and place it around your shoulder
  2. Lift your elbow up so it’s level with the shoulder and have your partner create tension in the band
  3. Walk backwards as your partner maintains tension in the band
  4. Repeat for desired distance on both sides

The Complete Speed Blueprint

Above I shared a bunch of ways to get faster without sprinting.

But these methods will only get you so far.

You need a COMPLETE speed system to truly run faster.




Core training.

It’s all necessary to rewire your body for SPEED.

You can find that full system in Athletic Speed System.

Hundreds of athletes all over the world are already seeing incredible results with Athletic Speed System.

You can be next.

Click Here to Check Out Athletic Speed System


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