Whether you’re sprinting down the lacrosse field at Fairport High School, chasing a puck in a Rochester youth hockey game, or tracking down a fly ball, speed is a game-changer. At Press The Limit Fitness in Fairport, NY, we specialize in helping athletes of all ages unlock their fastest selves through targeted training. Here are five essential speed drills to boost your speed, straight from our coaches.
1. Sprint Intervals with Resistance Bands or Sled Pushes/Drags
Resistance band sprints build explosive power by adding resistance to your strides. Set up a band around your waist, anchor it to a partner, and sprint 10-20 yards as fast as you can. Rest for 30-60s seconds per 10 yards and repeat for 6–12 sets. This drill strengthens your glutes and hamstrings, key muscles for speed.
Pro Tip: Our coaches at Press The Limit Fitness use resistance bands and sleds in our athlete training sessions to mimic game-like intensity.
2. Hill Sprints
Fairport’s rolling hills are perfect for this drill! Find a steep hill (try Harris Whalen Park or Center Park where Perinton Rec is located) and sprint up for 6 seconds at max effort. Walk down to recover, then repeat for 8–10 rounds. Hill sprints improve leg strength and running mechanics, translating to faster sprints on flat ground.
Why It Works: Our sports performance programs incorporate hill sprints to help athletes dominate on the field.
3. Plyometric Jumps
Plyometrics train your muscles to explode quickly. Set up a sturdy box (12–24 inches high) and jump onto it with both feet, landing softly. Step down and repeat for 6 sets of 5. This drill enhances your fast-twitch muscle fibers, critical for sprinting.
Try It With Us: Our Fairport gym has dedicated plyometric stations to safely master this drill. Beginners will learn how to land first and then progress into explosive jumps.
4. Agility and Change of Direction
Speed isn’t just about straight-line running; it’s about agility and change of direction. Use cones for drills like the “5-10-5” (sprint 5 yards, touch, sprint 10 yards, touch, sprint 5 yards through the finish) or “partner shuffle, where you mimic one player.” Do 3 sets of 20-30 seconds each. These improve coordination, foot speed, and agility, perfect for any player..
Coach’s Note: Our youth athlete programs in Fairport include agility and change of direction to prep for real games.
5. Dynamic Warm-Ups
Before any speed work, prime your body with dynamic stretches like leg swings, walking lunges, and high knees. Spend 5–10 minutes to increase blood flow and reduce injury risk. A proper warm-up can shave seconds off your sprints by improving mobility.
Our Approach: Every session at Press The Limit Fitness starts with a dynamic warm-up tailored to athletes.
Ready to Get Faster?
These drills are a great start, but nothing beats training with expert coaches who understand sports performance. At Press The Limit Fitness, we’ve helped Rochester athletes including Penfield, Fairport, Pittsford athletes—from middle schoolers to college prospects—improve their speed, strength, and confidence. Want to experience our training for yourself? Try 2 athlete training sessions for just $30 and see why local athletes choose us to push their limits.
Claim Your 2 Sessions for $30 Now!
Offer valid for new clients in Fairport, NY, and surrounding areas.
Why Train With Us?
– Expert coaches with experience training youth and HS athletes.
– A supportive community in our Fairport gym, just minutes from Rochester.
– Proven programs that deliver results, from faster sprints to stronger lifts.
Don’t wait for the next season to get faster. Start today with Press The Limit Fitness and take your game to the next level. Questions? DM us on Instagram (@PTL_Athletes) or call us at 585-505-8742.
Top 5 Speed Drills to Boost Speed for Rochester Athletes
