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
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
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
View Tweet
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
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
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