@keithjferrara: Looking to improve your speed ...
@keithjferrara
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Aug 26, 2025
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Looking to improve your speed in-season as a team sport athlete?
Here’s 5 elements of training to include in your program to improve acceleration when it matters most.
Let’s go ⬇️
Here’s 5 elements of training to include in your program to improve acceleration when it matters most.
Let’s go ⬇️
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Training Philosophy
Speed is one of the most game-changing qualities in sports.
If you don’t train it in-season, you’re leaving performance on the table.
A few key aspects:
✅ Appropriate volume
✅ High intent
✅ Key Exercise Selection
Speed is one of the most game-changing qualities in sports.
If you don’t train it in-season, you’re leaving performance on the table.
A few key aspects:
✅ Appropriate volume
✅ High intent
✅ Key Exercise Selection
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1. Plyometrics
Jumps are a secondary exercise to improve speed.
I like to include different types of jumps in our program:
▫️Pogo Jumps
▫️Resisted Jumps
▫️Unresisted Jumps
We perform these after our priming exercises.
Jumps are a secondary exercise to improve speed.
I like to include different types of jumps in our program:
▫️Pogo Jumps
▫️Resisted Jumps
▫️Unresisted Jumps
We perform these after our priming exercises.
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2. Resisted Sprints
One of the best tools to build speed in-season.
Heavily resisted sprints help build force & power.
Lightly resisted sprints help build later acceleration.
This is your best tool to build better accel.
One of the best tools to build speed in-season.
Heavily resisted sprints help build force & power.
Lightly resisted sprints help build later acceleration.
This is your best tool to build better accel.
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3. Unresisted Starts
The best tool at building better speed.
Remember sprinting is a skill.
Train it as such.
Use different start variations ⬇️
▫️Half Kneeling
▫️Staggered Falling
▫️Push Up To Sprint
Perform a couple of reps between 10-20m.
The best tool at building better speed.
Remember sprinting is a skill.
Train it as such.
Use different start variations ⬇️
▫️Half Kneeling
▫️Staggered Falling
▫️Push Up To Sprint
Perform a couple of reps between 10-20m.
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4. Timed Sprints
Probably the most important aspect of the sprint program.
It helps to:
✅ Keep high effort
✅ Track progress
✅ Give feedback to the athlete
30m is my favorite variation to track to get feedback on force, power & velocity.
Probably the most important aspect of the sprint program.
It helps to:
✅ Keep high effort
✅ Track progress
✅ Give feedback to the athlete
30m is my favorite variation to track to get feedback on force, power & velocity.
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5. Olympic Lifting
One of my favorite tools to support speed development in the weight room.
Oly lifts do the following ⬇️
✅ High motor unit recruitment
✅ Posterior chain development
✅ RFD dev
✅ Vertical force & power dev
Perform 4-5 sets of 1-3 reps
One of my favorite tools to support speed development in the weight room.
Oly lifts do the following ⬇️
✅ High motor unit recruitment
✅ Posterior chain development
✅ RFD dev
✅ Vertical force & power dev
Perform 4-5 sets of 1-3 reps
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In-season speed training doesn’t need to be complicated.
Follow a simple formula & include ⬇️
✅ Plyometrics
✅ Resisted Sprints
✅ Unresisted Sprints
✅ Timed Sprints
✅ Olympic Lifts
Keep it sharp, fast and repeatable.
Guaranteed to improve speed.
Follow a simple formula & include ⬇️
✅ Plyometrics
✅ Resisted Sprints
✅ Unresisted Sprints
✅ Timed Sprints
✅ Olympic Lifts
Keep it sharp, fast and repeatable.
Guaranteed to improve speed.
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I share it all inside my FREE newsletter.
Join here ⬇️
Sendfox.com/ferrarafiles