I like to think of developing speed as filling 3 buckets
If an athlete is working hard and not getting faster, one of these is usually missing…
1.) Force Capacity - the ability to impart, attenuate, and redirect force. If this is low, speed has a hard ceiling.
Strength
VIDEO
alone doesn’t make you fast. But low force capacity lowers your chances.
2.) Skill Expression - sprinting is coordination under extreme time constraints. How do you get better at a skill? REPETITION with appropriate feedback.
3) Specific Work Capacity - the ability to repeat
2.) Skill Expression - sprinting is coordination under extreme time constraints. How do you get better at a skill? REPETITION with appropriate feedback.
3) Specific Work Capacity - the ability to repeat
high quality efforts at race/relevant speed without mechanical breakdown.
Most programs hit one or two. Very few build all three, balanced and sequenced correctly.
If you want to see how it all fits together, Speed Kills is my most comprehensive resource on speed
Most programs hit one or two. Very few build all three, balanced and sequenced correctly.
If you want to see how it all fits together, Speed Kills is my most comprehensive resource on speed
development - acceleration, max velocity, cueing, and programming structure in one place.
For individualized help, I offer remote programming and 30 or 60 minute consults to audit and restructure your plan.
For individualized help, I offer remote programming and 30 or 60 minute consults to audit and restructure your plan.
Don’t just throw random weight on the sled and sprint.
Here’s a nice table from Zabaloy et al 2020
If you’re going to use resisted sprinting, it needs to fit inside a real system.
Load selection. Velocity loss targets. Distances. Total weekly volume. Rest periods.
Here’s a nice table from Zabaloy et al 2020
If you’re going to use resisted sprinting, it needs to fit inside a real system.
Load selection. Velocity loss targets. Distances. Total weekly volume. Rest periods.
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