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Effective speed development demands a system, one that guides progression, reinforces mechanics, and drives understanding In all of my programs, beginner to advanced, there’s a natural progression of sprint work, drill selection, tissue prep, and workload management.
You need to have an actual system in place to develop this properly. I also use a mix of isometric and eccentric training, alongside our speed and plyo work. I love contrast training not only for its Potentiation effects, but also for its value as a teaching tool, bridging the
gap between strength and speed through feel and intent. One of the slides here shows a recent study where isometric contrast training actually led to better sprint and jump improvements than traditional heavy lifting. That’s not to say one is better, I use both,
but there’s a lot of untapped value in isometrics when used the right way.
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