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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.
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.
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
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.
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)
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.
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
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.
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.
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.
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.
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 ⬇️⬇️ <a target="_blank" href="https://ferrarafitness.gumroad.com/l/sevspf" color="blue">ferrarafitness.gumroad.com/l/sevspf</a>