@keithjferrara: Speed Workout For AthletesHe...

Speed Workout For Athletes

Here is a sample workout I do with my football athletes to improve their speed & help develop their acceleration abilities.

Let’s dive in ⬇️

Philosophy

Speed kills in all sports

Skill being equal, the faster athlete will be at a distinct advantage over their competition

Also, by training the qualities of speed, you will also help develop other athletic abilities

We will train acceleration 2x/week to maximize the development of:

1) Force
2) Power
3) Velocity

1x/week will get good results, but 2x/week is ideal

1) Bounce Fire Series

I got this from @KulaPerformance years ago & it has been a staple of our speed workouts

I have added my own variations here & there, but the movements we use here will prepare our bodies for better speed

Some movements we touch:

▫️Ankle Dorsi ➡️ Plantar Flexion
▫️Shuffles w/ Speed
▫️March
▫️Skip
▫️Unilateral Skips

2) Med Ball Throws

Not only are these great training tools, but also great tools to assess athletes power

These won’t do much by themselves to improve speed

But I use these with athletes to increase motor unit recruitment prior to higher intensity exercises

3) Horizontal Plyometrics

One of your best tools to supplement your sprints for speed

I use primarily horizontal plyometrics on acceleration days because I believe they pair really well in force & power development

I will include some variation of the following broad jumps in our workouts:

▫️Single reps
▫️Multiple response
▫️Single Leg
▫️Resisted

4) Heavily & Moderately Resisted Sprints

I don’t care what any study says

If you want to improve force & power in acceleration you must load your sprints up with a decent load

I use loads >50% VDEC to work on initial acceleration (force)

I use loads between 30-50% VDEC to work on maximal power in acceleration

Distances between 10-30m

5) Lightly Resisted Sprints

I like to couple these with heavier resisted sprints to build late acceleration

These will be loads that create <10% VDEC of the athletes top speed

I prescribe these at distances >30m

6) Timed Sprints

I will time athletes every single speed session we have

Not only to give players feedback on how their body feels for the day

But also to dictate future programming

I will utilize 10-20m variations in season

And utilize 30-40m variations in the offseason

TL;DR

Speed Workout For Athletes

Acceleration Emphasis

1) Bounce/Fire Series
2) Med Ball Throws
3) Horizontal Plyometrics
4) Bounds
5) Heavily Resisted Sprints
6) Lightly Resisted Sprints
7) Timed Sprints

Perform 1-2x/week

Time to track progress & give feedback

And that’s it!

If you enjoyed this thread can you please:

1) RT the tweet below to share with other athletes to improve speed

2) Follow me @keithjferrara to learn more about how to train to become a better athlete

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REMOTE TRAINING FOR ATHLETES

If you are an athlete looking to improve your speed for your sport

I offer a remote training program that covers all aspects of speed development:

▫️Sprints
▫️Jumps
▫️Throws

1 or 3 month programs available

If this is you, DM me “SPEED” to get started ASAP