I have worked with 1000s of athletes in their pursuit to improve...

I have worked with 1000s of athletes in their pursuit to improve speed for all sports.

We follow primarily a 3-day split for our sprint work:

D1 - Acceleration
D2 - Max Velocity
D3 - Change of Direction/Non-Linear

Here's a thread giving you an idea about how each day looks 🔽

Day 1 - Acceleration

Acceleration will be influenced by the following:

1) Resisted Sprints
2) Unresisted Sprints
3) Jumps
4) Bounds
5) Throws
6) Olympic Lifts
7) Squats

Each of these will be trained in some capacity on our acceleration days.

We usually perform contrast sets on our acceleration days:

a1) Resisted Sprint
a2) Unresisted Sprint

Resisted sprint helps develop the qualities of force & power.

Unresisted sprint develops the skill of sprinting while helping train velocity.

I follow the simple outline using or resisted sprints:

Heavy Sleds --> Force/projection

Lighter sleds --> Power/transition to max velocity

There is no question that resisted sprints have been our number one tool in developing better acceleration.

Total Volume: 200-300m

Day 2 - Max Velocity

I keep our max velocity day simple:

1) Bounds
2) Wickets
3) Build Ups

Build-ups are the most important aspect of our max velocity days.

We will perform all our reps with a minimum 25m build-up.

Our timed zone will be anywhere from 10-30m depending on the level of the athlete.

I don't care what sport or position you play.

EVERYONE NEEDS TO TRAIN TOP SPEED

For 2 reasons:

1) To reduce the incidence of injury
2) To raise the level of athleticism

On top of that, there is a high level of motor unit recruitment that can't be matched with any other exercise.

There are a few things we try to emphasize with our athletes when they sprint at top speed:

- Peaceful throughout the entire system (not relaxed)
- Smooth in the shoulders & face
- Arm full extension as it crosses the hip
- Upright posture
- Striking near the COM
- Dorsiflexion

Film your timed portion to see how the body operates at full speed.

Improved technique --> improved speed

Day 3 - Change of Direction / Non-Linear

Sport doesn't always happen in a straight line

So we train these components to train our athletes to prepare for the demands of sport:

- Braking at varying distances
- Lateral shuffle
- Crossover step
- Backpedal
- Backwards run
- Hip flip

Also on this day, we will incorporate:

- Resisted lateral movements
- Assisted accel + decel
- Curved sprints
- Reaction based drills (tennis balls, timing gates)

Every block of training starts with fixed COD drills & progresses to open-ended when the athlete is prepared

TL;DR

3 Day Speed Training Outline

D1 - Acceleration

Resisted Sprints + Unresisted Sprints

D2 - Max Velocity

Timed Build Ups 10-30m

D3 - COD/Non-Linear

Training different movements other than linear sprints

Boom!

That's it!

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