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.
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.
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
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 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.
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
- 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
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
- 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
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!
If you enjoyed can you please:
1) RT the tweet below to share with others who want to improve speed
2) Follow me @keithjferrara to learn more about how to train to become a better athlete
That's it!
If you enjoyed can you please:
1) RT the tweet below to share with others who want to improve speed
2) Follow me @keithjferrara to learn more about how to train to become a better athlete
View Tweet
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