Training speed in-season is paramount to competitive success
- Acceleration
- Max Velocity
- Braking/Non-Linear
They all are necessary components that must be included in your training program.
Here's a breakdown I have used with 1000s of athletes to improve speed in-season
GENERAL
We dedicate 2-3 days to speed development depending on the game schedule:
Day 1 - Acceleration
Day 2 - Max Velocity
Day 3 - Braking/Non-Linear
Accel & max velocity take priority since there is a lot of braking & change of direction that takes place during competition.
We dedicate 2-3 days to speed development depending on the game schedule:
Day 1 - Acceleration
Day 2 - Max Velocity
Day 3 - Braking/Non-Linear
Accel & max velocity take priority since there is a lot of braking & change of direction that takes place during competition.
The residual for training speed isn't that long.
Speed carries over 2-8 days depending on the athlete & the stimulus.
You must train speed in-season.
Sprinting is practice is not enough stimulus to create adaptation in the athlete.
Speed carries over 2-8 days depending on the athlete & the stimulus.
You must train speed in-season.
Sprinting is practice is not enough stimulus to create adaptation in the athlete.
RESULTS
Using the methods outlined below we saw the following changes in-season with our volleyball program (team average):
Peak Force (n/kg): 6.73 --> 6.86
Peak Power (w/kg): 12.31 --> 12.68
Peak Velocity (m/s): 7.2 (16.11 mph) --> 7.49 (16.85 mph)
Most importantly
We were our fastest entering the conference tournament & NCAAs
Using the methods outlined below we saw the following changes in-season with our volleyball program (team average):
Peak Force (n/kg): 6.73 --> 6.86
Peak Power (w/kg): 12.31 --> 12.68
Peak Velocity (m/s): 7.2 (16.11 mph) --> 7.49 (16.85 mph)
Most importantly
We were our fastest entering the conference tournament & NCAAs
Day 1 - Acceleration
There are a lot of training modalities that affect acceleration:
- Unresisted sprints
- Resisted Sprints
- MB Throws
- Bounds
- Jumps
- Squats
- Olympic Lifts
All must be present to holistically develop acceleration in-season.
There are a lot of training modalities that affect acceleration:
- Unresisted sprints
- Resisted Sprints
- MB Throws
- Bounds
- Jumps
- Squats
- Olympic Lifts
All must be present to holistically develop acceleration in-season.
VIDEO
Specifically for sprints, we group our athletes into 3 groups based on their Force-Velocity Profile:
1) Force
2) Power
3) Velocity
This will affect load prescription for our resisted sprints:
Force Need = Heavy Loads (50% VDEC)
Power Need = Moderate Loads (30% VDEC)
Velocity Need = Light Loads (10% VDEC)
1) Force
2) Power
3) Velocity
This will affect load prescription for our resisted sprints:
Force Need = Heavy Loads (50% VDEC)
Power Need = Moderate Loads (30% VDEC)
Velocity Need = Light Loads (10% VDEC)
Using this information we use contrast sprints as our primary way to build acceleration.
Resisted sprints train the qualities of acceleration like force & power.
Unresisted sprints train the skill of acceleration while developing velocity.
2-4 sets of contrast sprints while timing 30m sprints to track progress all season.
Resisted sprints train the qualities of acceleration like force & power.
Unresisted sprints train the skill of acceleration while developing velocity.
2-4 sets of contrast sprints while timing 30m sprints to track progress all season.
VIDEO
Day 2 - Max Velocity
Ever since I started implementing sprints in-season we have seen ZERO incidence of pulls & tears of the lower body.
I know a big reason is exposing our athletes to max velocity work in-season.
Exposing athletes to high speeds is CRITICAL to staying healthy
Ever since I started implementing sprints in-season we have seen ZERO incidence of pulls & tears of the lower body.
I know a big reason is exposing our athletes to max velocity work in-season.
Exposing athletes to high speeds is CRITICAL to staying healthy
This is why I train max velocity with ALL teams in-season:
✅ High motor unit recruitment
✅ Exposes hamstrings to high speeds
✅ High levels of force per leg (2-5x/bodyweight)
Max velocity is a stimulus that can not be matched in the weight room so take time training it.
✅ High motor unit recruitment
✅ Exposes hamstrings to high speeds
✅ High levels of force per leg (2-5x/bodyweight)
Max velocity is a stimulus that can not be matched in the weight room so take time training it.
VIDEO
Build-ups are a staple for us in our max velocity work
25m Run Into a 10-20m Fly
It allows the athletes to progressively get to top speed comfortably
And reach speeds that may not reach during acceleration.
We run a couple of these on max velocity days and time every rep.
25m Run Into a 10-20m Fly
It allows the athletes to progressively get to top speed comfortably
And reach speeds that may not reach during acceleration.
We run a couple of these on max velocity days and time every rep.
VIDEO
Day 3 - Braking/Non-Linear
If we don't have time to dedicate these on a specific day
We will build this into our pre-sprint period.
There are several movements we focus on:
- Shuffle
- Crossover Run
- Backpedal
- Hip Flip
Exposing the athlete to these movements will build resiliency.
If we don't have time to dedicate these on a specific day
We will build this into our pre-sprint period.
There are several movements we focus on:
- Shuffle
- Crossover Run
- Backpedal
- Hip Flip
Exposing the athlete to these movements will build resiliency.
VIDEO
We make sure on these days to emphasize braking drills.
The forces of braking are extremely high & create a training stimulus for the athletes they might not reach otherwise.
1) Sprint + Decel
2) Shuffle + Decel
3) Sprint + Decel + Movement
All of these tools help develop better change of direction for competition.
The forces of braking are extremely high & create a training stimulus for the athletes they might not reach otherwise.
1) Sprint + Decel
2) Shuffle + Decel
3) Sprint + Decel + Movement
All of these tools help develop better change of direction for competition.
VIDEO
If you are looking to build speed in-season
Check out my new course
THE ACCELERATION WORKSHOP
Where I give you the framework to build high levels of speed in-season
You can grab it TODAY at a discount using the code "SPEED50"
Grab it here ⬇️⬇️
ferrarafitness.gumroad.com/l/sevspf
Check out my new course
THE ACCELERATION WORKSHOP
Where I give you the framework to build high levels of speed in-season
You can grab it TODAY at a discount using the code "SPEED50"
Grab it here ⬇️⬇️
ferrarafitness.gumroad.com/l/sevspf
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