Speed Training

“People think athleticism is just physical, but it's not. It's connected to the brain and how the brain can learn to execute and see a movement or not. Especially at high speed.” - Georges St-Pierre, former professional mixed martial artist

Benefits

1. Improves neuromuscular efficiency

A systematic review and meta-analysis found speed / SAQ (speed–agility–quickness) training improves how efficiently your nervous system coordinates muscles – better timing, synchronisation and motor control, which is the essence of neuromuscular efficiency¹.

2. Increases rate of force development (RFD)

RFD is one of the key determinants of speed, especially in movements where force must be produced in a short time. In athletes with speed-power training experience, faster RFD has been observed.

Not only is the ability to produces a fast rise in muscle force during the first stage of muscle contraction important for successful training and rehabilitation programs for athletes, but also for elderly people for the ability to correct instantaneous changes in posture balance, as well as being important for patients with various pathologies².

3. Improves cardiovascular health & VO₂max

Sprint interval training (SIT), HIIT (high intensity interval training) and repeated-sprint training (RST) produce large improvements in cardiorespiratory fitness (VO₂max)³. In patients with Type 2 diabetes (T2D) or metabolic syndrome (MetS), SIT and HIIT training had significantly positive impact on glucose tolerance and HbA1c (long-term blood sugar levels)⁴.

5. Boosts metabolic health & insulin sensitivity

HIIT or SIT training improves insulin sensitivity in the muscles⁵.

Benefits

6. May increase resiliency to injury (via better neuromuscular control)

A systematic review on young people found speed training to be a valuable protocol in injury prevention⁶. In track and field athletes, a systematic review and meta-analysis found the importance of speed training protocols for injury prevention, due to improved neuromuscular control and conditioning⁷.

7. Improves body composition (fat loss & lean mass effects)

An umbrella review with a meta-analysis found HIIT and SIT training significantly reduce total body fat, visceral fat and improve body composition in healthy adults, with more pronounced benefits for overweight or obese individuals who followed training programs, longer than 12 weeks⁸.

8. Builds stronger bones (via high-impact and explosive loading)

A systematic review found fast, high-impact movements, sprinting, jumping, and plyometrics , thus loading the skeleton and can improve bone mineral density (BMD) in older adults, especially at the hips and spine⁹.

9. Increases cognitive function

A systematic review with a meta-analysis found (including sprint-type sessions) improves a range of cognitive function across different age groups, including executive function, processing speed and memory¹⁰.

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Disclaimer: This content is for educational purposes only and is not medical advice. Consult a qualified healthcare professional before changing your exercise or health routine. See our Disclaimer page for more information.

Speed References

References

1. Sun, M., Soh, K.G., Cao, S., Yaacob, A.B., Ma, S. and Ding, C., 2025. Effects of speed, agility, and quickness training on athletic performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 17(1), p.66.

2. Maffiuletti, N.A., Aagaard, P., Blazevich, A.J., Folland, J., Tillin, N. and Duchateau, J., 2016. Rate of force development: physiological and methodological considerations. European journal of applied physiology, 116(6), pp.1091-1116.

3. Yang, Q., Wang, J. and Guan, D., 2025. Comparison of different interval training methods on athletes’ oxygen uptake: a systematic review with pairwise and network meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 17(1), p.156.

4. Zhang, D., Dong, J., Hou, C.W. and Wang, J., Comparative Effects of High-Intensity and Sprint Interval Training on Cardiorespiratory Fitness and Body Composition: A Systematic Review with Meta-Analysis. Frontiers in Physiology, 16, p.1668326.

5. Jiménez-Maldonado, A., García-Suárez, P.C., Rentería, I., Moncada-Jiménez, J. and Plaisance, E.P., 2020. Impact of high-intensity interval training and sprint interval training on peripheral markers of glycemic control in metabolic syndrome and type 2 diabetes. Biochimica et Biophysica Acta (BBA)-Molecular Basis of Disease, 1866(8), p.165820.

6. Sañudo, B., Sánchez-Hernández, J., Bernardo-Filho, M., Abdi, E., Taiar, R. and Núñez, J., 2019. Integrative neuromuscular training in young athletes, injury prevention, and performance optimization: a systematic review. Applied Sciences, 9(18), p.3839.

7. Weerasinghe, K., Jayawardena, R. and Hills, A.P., 2025. Efficacy of exercise interventions in injury prevention for track and field athletes: a systematic review and meta-analysis of randomized controlled trials. BMC Sports Science, Medicine and Rehabilitation.

8. Poon, E.T.C., Li, H.Y., Little, J.P., Wong, S.H.S. and Ho, R.S.T., 2024. Efficacy of interval training in improving body composition and adiposity in apparently healthy adults: an umbrella review with meta-analysis. Sports Medicine, 54(11), pp.2817-2840.

9. Haque, I., Schlacht, T.Z. and Skelton, D.A., 2024. The effects of high velocity resistance training on bone mineral density in older adults: A systematic review. Bone, 179, p.116986.

10. Liu, K., Zhao, W., Li, C., Tian, Y., Wang, L., Zhong, J., Yan, X., Wang, Y., Wang, L. and Wang, H., 2024. The effects of high-intensity interval training on cognitive performance: a systematic review and meta-analysis. Scientific Reports, 14(1), p.32082.