February 15th, 2026

When it comes to athletic performance, few muscle groups are as important — and as overlooked — as the hamstrings.The hamstrings play a critical role in both force production and force transfer. In sprinting and explosive movement, they are responsible for driving the leg backward into the ground and helping propel the body forward. Without strong, well-trained hamstrings, speed and power are limited.
Speed Is More Than Just Running FastTrue speed performance is influenced by three key factors:

• Sprint speed
  
• Hamstring strength
  
• Lower extremity power
  

These components work together. Strong hamstrings contribute to greater force output. Greater force output leads to better acceleration and higher top-end speed.
Power Drives AccelerationIncreasing lower extremity power alone can significantly improve acceleration and sprint performance. Power is the ability to produce force quickly — and in sports, that quick force production is everything.
Athletes who can generate more force in less time move faster.
The Vertical Jump: A Powerful Assessment ToolOne of the simplest and most effective ways to assess lower body power is the vertical jump.
Vertical jump performance is strongly correlated with sprint speed because both rely on rapid force production from the hips and lower body. If an athlete improves their vertical jump, they are often improving their acceleration and speed as well.
Training the Hamstrings the Right WayEffective hamstring training should include:

• Eccentric strength work (to reduce injury risk)
  
• Explosive hip extension movements
  
• Sprint mechanics and acceleration work
  
• Posterior chain strength development
  

Understanding how to properly train the hamstrings not only improves performance but may significantly reduce the risk of hamstring strains — one of the most common injuries in athletics.
Final TakeawayIf you want to:

• Sprint faster
  
• Accelerate quicker
  
• Jump higher
  
• Reduce injury risk
  

Start by prioritizing hamstring strength and lower extremity power.
Speed isn’t just about running. It’s about producing and transferring force efficiently.
Train accordingly.