Curated Routine

ATOMIC SPEED WORKOUT - Best and Shortest Workout to Improve Speed

Track & Field / Sprinting

Track & Field / Sprinting ATOMIC SPEED - Best and Shortest to Improve Speed is a curated workout routine with 12 ordered actions and 12 timestamped video clips. Start with Fast March and A-Skip. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 1 min 10 sec; rest is listed per action.

Clip time: 1 min 10 sec12 actionsSingle training session

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Action Sequence

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1

Fast March

Sets: 1Rest: 1 minEst. duration: 6 sec

First drill of the 10 speed drills in the Atomic Speed Workout. Performed with high-tempo marching mechanics down the track. Sets, reps, distance, and rest are not specified.

Key points

  • Maintain upright sprint posture and tall hips
  • Drive knees aggressively with dorsiflexed ankles
  • Coordinate fast, compact arm action
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2

A-Skip

Sets: 1Rest: 1 minEst. duration: 6 sec

Second drill of the workout, executing dynamic A-skips down the track. Sets, reps, distance, and rest are not specified.

Key points

  • Rhythmic skip driving the knee to hip height
  • Strike the ground actively beneath the hips
  • Maintain quick, elastic ground contacts
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3

High Knees

Sets: 1Rest: 1 minEst. duration: 5 sec

Third drill of the series, performing high-frequency high knees. Sets, reps, distance, and rest are not specified.

Key points

  • Pump knees rapidly up toward horizontal
  • Stay tall with minimal backward torso lean
  • Maintain rapid foot strike cadence on the balls of the feet
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4

5 Box Jumps

Sets: 1Reps: 5 repsRest: 1 minEst. duration: 6 sec

Fourth drill of the workout, explicitly titled and demonstrated for 5 box jumps onto a bleacher bench. Rest is not specified.

Key points

  • Explosive vertical jump driving arms upward
  • Tuck knees to land softly on top of the surface
  • Step down and reset between jumps
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5

Speed Bounds

Sets: 1Rest: 1 minEst. duration: 5 sec

Fifth drill of the workout, executing powerful horizontal speed bounds down the track. Sets, reps, distance, and rest are not specified.

Key points

  • Drive forcefully off the ground into an extended flight phase
  • Coordinate powerful alternating arm swings
  • Attack the ground with stiffness upon landing
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6

Pogo Jumps

Sets: 1Rest: 1 minEst. duration: 7 sec

Sixth drill, performing rapid reactive vertical pogo jumps on the track. Sets, reps, and rest are not specified.

Key points

  • Keep legs and knees relatively stiff
  • Rebound quickly off the balls of the feet using ankle elasticity
  • Minimize ground contact time
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7

Short Prime Times

Sets: 1Rest: 1 minEst. duration: 6 sec

Seventh drill, performing short-amplitude straight-leg prime time scuffs down the track. Sets, reps, distance, and rest are not specified.

Key points

  • Keep knees extended with quick scuffing ground contacts
  • Maintain quick, compact alternating leg turnover
  • Stay tall through the torso
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8

Big Prime Times

Sets: 1Rest: 1 minEst. duration: 6 sec

Eighth drill, performing large-amplitude straight-leg prime times kicking higher in front. Sets, reps, distance, and rest are not specified.

Key points

  • Kick straight legs higher in front with full amplitude
  • Drive the foot down forcefully into the track
  • Coordinate large, powerful arm swings
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9

Bent Knee Prime Times

Sets: 1Rest: 1 minEst. duration: 5 sec

Ninth drill, performing bent-knee prime times blending high knee flexion with quick backward ground strikes. Sets, reps, distance, and rest are not specified.

Key points

  • Allow knees to bend into high forward cycle
  • Strike the ground aggressively underneath the center of mass
  • Maintain rapid sprint rhythm down the track
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10

Accelerate to Top Speed

Sets: 1Rest: 1 minEst. duration: 5 sec

Tenth drill, executing a build-up sprint accelerating smoothly up to maximum velocity. Sets, reps, distance, and rest are not specified.

Key points

  • Start low and transition smoothly through acceleration angles
  • Gradually rise to upright sprinting posture
  • Hit top speed smoothly through the run
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11

10 Yard Fly

Sets: 1Rest: 5 minEst. duration: 7 sec

First timed maximal sprint rep through a 10-yard fly trap (timed at 0.90s / 22.7 mph). Followed by an explicitly prescribed 5-minute recovery before the second fly.

Key points

  • Build to maximum velocity before entering the 10-yard fly zone
  • Maintain upright max-velocity sprinting mechanics through the cones
  • Sprint completely through the timing gates at full speed
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12

10 Yard Fly #2

Sets: 1Rest: 1 minEst. duration: 6 sec

Second timed maximal sprint rep through the 10-yard fly trap (timed at 0.89s / 23.0 mph) performed after the 5-minute recovery interval.

Key points

  • Attack the acceleration zone to achieve peak speed
  • Stay relaxed through the shoulders and face at maximal velocity
  • Maintain tall posture and stiff, springy ground strikes

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