🚀 Want to improve your speed, explosiveness, and longevity as an athlete? In this video, I break down essential sprint drills that will help you develop elite-level speed, improve mechanics, and build resilience against injuries. Whether you’re a competitive athlete, a military veteran, or just someone who wants to move better and stay strong for life, these drills will elevate your performance.

I’m Judd Lienhard, former Army Ranger and college linebacker, and I’ve been a speed and performance coach in Austin, Texas for over 15 years. Today, I’m training at the 1st Phorm HQ, breaking down how to sprint faster with proper mechanics, and why speed training isn’t just for track athletes—it’s a game-changer for all high-performance individuals.

🔥 Why Speed Drills Matter for EVERY Athlete:
Speed isn’t just about running faster—it’s about developing strength, coordination, and injury resilience. Done right, these drills:

✔️ Increase explosive power 💥
✔️ Improve running mechanics for all sports 🏃
✔️ Protect joints and reduce injury risk ⚡
✔️ Enhance hamstring & glute activation 🍑
✔️ Develop elite-level foot and ankle strength 👣

Whether you’re a football player, military operator, strength athlete, or just someone looking to improve movement quality, these drills will improve your speed and durability.

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FOLLOW JUDD LIENHARD
🔗 Train with Me: www.juddlienhard.com/
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🔗 Listen to the Judd Lienhard Podcast on Apple Podcasts: podcasts.apple.com/us/podcast/the-judd-lienhard-po…

📌 Timestamps:
00:00:00 - Introduction | Why Speed Training Matters for Every Athlete
00:01:15 - Sprinting Phases: Drive Phase vs. Maintenance Phase Explained
00:03:45 - The Science of Speed: How Foot Contact & Shin Angles Affect Performance
00:06:10 - A-Skips & A-Walks – Mastering the Fundamentals of Sprinting
00:09:30 - Why Posture & Neutral Pelvis Are Crucial for Speed & Injury Prevention
00:13:20 - A-Marching – A Progression to Build Power & Coordination
00:16:05 - How to Train Foot & Ankle Strength for Explosive Speed
00:18:45 - A-Skips – Common Mistakes & How to Fix Them
00:22:00 - Why Sprinting Should Feel Easy & Fluid, Not Forced
00:25:15 - Scissor Skips – Building Hip Stability & Core Strength for Speed
00:30:10 - Understanding Sprint Mechanics: Eccentric Hamstring Load & Injury Prevention
00:33:55 - Single-Leg Cycling Drills – How to Develop Faster Recovery & Max Velocity
00:38:40 - How to Train Your Hamstrings to Handle High-Speed Eccentric Loads
00:42:30 - High-Knee Cycling Drills – How to Generate More Sprinting Power
00:47:15 - The Difference Between Strength Training & Speed Training
00:51:30 - Why EVERY Athlete (Even Non-Sprinters) Should Train Sprint Mechanics
00:56:00 - Closing Thoughts & How to Incorporate These Drills Into Your Training

🏋️ Who Should Use These Drills?
Athletes in all sports (football, soccer, baseball, MMA, etc.)
Military special operators & veterans looking to maintain performance
Strength & conditioning enthusiasts wanting to improve movement efficiency
High-performance individuals aiming for longevity & injury prevention

Training isn’t just about getting stronger—it’s about moving better. These drills will help you build resilient hamstrings, stronger glutes, and more efficient sprint mechanics.

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🔥 Drop a comment below if you have questions or want more sprint training content.

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