Speed Development

 

9 Steps to Building MAX SPEED

 

Every athlete at every level wants to build MAX SPEED.  Here are the 9 steps High School to Pro Athletes take to build game breaking Speed!

  1. Self Myofascial Release
  2. Dynamic Warm-up
  3. Mobility
  4. Plyometrics & Reaction Work
  5. Technical Speed
  6. Resisted Speed
  7. Over Speed
  8. Full Speed
  9. Cool Down

 

Self Myofascial Release

Grab a foam roller or tennis ball to massage trigger point in the body to help prepare you for today’s workout.  Massaging knots, adhesions, and scar tissue that build up from the trauma of exercise will be released and allow you to increase blood flow and circulation to the soft tissues.

 

Dynamic Warm-up

The benefits of “Dynamics” have been greatly covered.  Chose movements that mimic today’s workout.  Lateral Speed and Agility Day?  Work on Lateral Base Skips, Carioca Quick Step, and Micro Hurdle Lateral Skips.  Acceleration Day?  Work Acceleration Skips, Linear Agility Ladder Drills, and Micro Hurdle Linear Skips.

 

Mobility

This step is skipped most my young athletes.  Moving your ankles and hips through a full range of motion for MAX SPEED is so important.  It will help prevent injury and improve flexibility.  This also could be viewed as corrective exercise for the athlete who is really tight or coming off injury.  Start with prone scorpions, walking lunges, and lateral lunges.

 

Plyometrics & Reaction Work

Power production and quick feet are a priority for all athletes.  That is why it is best done when you are fresh (early in the workout) and loose (after your warm up).  Your strength levels will dictate your level of plyos.

 

Technical Speed

This step is more important at the younger levels.  For my advanced high school athletes, college and pro kids, I will include some Technique work in their Dynamic Warm up.  For a younger high school or middle school athlete, is it important that you learn the proper angles for MAX SPEED

 

Resisted Speed

This is my favorite step.  Too many kids blindly run from cone to cone expecting to get fast.  WRONG!  You need to add an external stimulus (improved force production) for the body to respond to (similar to strength training).  Younger athletes will start with HEAVY sled drags.  My advanced (2-3 years of training) will sprint with low to moderate sleds.

 

Over Speed

Assisted Speed (Over Speed) training is best for improving stride length.  Speed is stride length x stride frequency.  Younger athletes will start with bounding and progress into Assisted Speed with bungees, towing, or running down hill.

 

Full Speed

Sometimes overlooked, but you have SPRINT to get FASTER!  Your volume (reps x sets x distance) will be dictated by the training emphasis of that day (Acceleration vs. Max Speed vs. Agility) and conditioning level.

 

Cool Down

Time to static stretch and reflect on your workout.  Develop a stretch routine that hits all the major muscles and targets the muscles that are consistently tight or sore

 

This program is best complimented with a progressive strength program focusing on posterior chain development (deadlifts, glute ham raises, and RDL’s).  Strength + Speed = One Nasty Athlete!

Faster 40 Program

 

I created this program for my rising Juniors and Seniors who will be attending prospect camps this summer.  I realize the “40” is the most popular event so I wanted to best prepare you.

Technical

  1. Acceleration Wall Drill
  2. A-Skips
  3. Straight Leg Skips
  4. Tall-Fall-Sprint
  5. Set up Video

 

Speed-Strength

  1. Sled Push
  2. TRAP Bar Jump Squats
  3. Clean / High Pull
  4. MB Throws

 

Power

  1. Broad Jumps
  2. 40 stance Broad Jumps
  3. Resisted Broad Jumps
  4. Resisted 40 stance Broad Jumps
  5. Downhill sprints (We have no good hills on campus so over the weekends you need to find a hill at home and run down the last 10 yards of the hill for a 40 yard sprint (30 yards after the hill ends) for 8-12 sprints.)
  6. Bungee Assisted Sprints

Core (Anti Rotation to resist lateral forces during sprint)

  1. Palof Press
  2. Ab Wheel
  3. Hang Leg Raise

 

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