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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.
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.
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
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 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.
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
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
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
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
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 <a target="_blank" href="https://x.com/keithjferrara/status/1863406823459475956" color="blue">x.com/keithjferrara/…</a>
If you want to learn more in-depth information on how t to improve your athleticism Join 2500+ players & coaches by signing up for my FREE newsletter below Where I send our weekly information on all topics of training to help you improve for your sport <a target="_blank" href="http://sendfox.com/ferrarafiles" color="blue">sendfox.com/ferrarafiles</a>