Why Speed Is a Skill, Not Just Fitness
Running fast requires precise neuromuscular coordination — the brain's ability to recruit muscle fibers in the right sequence at the right time. You can have excellent cardiovascular fitness and still be slow. True speed development trains the nervous system, not just the muscles.
The 3 Pillars a PT Uses to Build Speed
Force production: the amount of force you can apply to the ground per stride
Reactive strength: your ability to absorb force quickly and redirect it (think: ground contact time)
Motor patterning: training the neuromuscular system to execute efficient sprint mechanics under fatigue
The Most Common Speed Limiters a DPT Finds
Weak or inhibited glutes leading to decreased hip extension power
Tight hip flexors limiting stride length
Poor ankle stiffness reducing elastic energy return
Asymmetrical strength from old injuries creating compensatory gait patterns
A PT-Designed Speed Training Progression
Phase 1 — Foundation (weeks 1–3): single leg stability, glute loading, ankle stiffness drills
Phase 2 — Power (weeks 4–6): resisted sprints, hip flexor drive work, plyometric loading
Phase 3 — Speed (weeks 7–9): maximal effort sprints with full recovery, overspeed training
Balance Training's Surprising Role in Getting Faster
Single-leg proprioceptive training directly improves your ability to apply force in the brief window of ground contact. Athletes who train balance see measurable improvements in sprinting economy — not because they got stronger, but because their nervous system got more precise. Dr. Grace incorporates balance training into every speed development program.
How to Know If an Injury Is Holding Your Speed Back
If you're training consistently but your times have plateaued, or if one side of your body feels noticeably different while running, a DPT movement screen can identify compensations before they become injuries. Often, what feels like a "fitness problem" is actually a biomechanical problem that PT can fix in a few weeks.
Want a performance assessment tailored to your sport? Book with one of our performance Physical Therapy specialists — and follow @Powerinmovement_ptp on Instagram for speed and balance training content you can use today.
