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Looking to improve your speed in-season as a team sport athlete? Here’s 5 elements of training to include in your program to improve acceleration when it matters most. Let’s go ⬇️
Training Philosophy Speed is one of the most game-changing qualities in sports. If you don’t train it in-season, you’re leaving performance on the table. A few key aspects: ✅ Appropriate volume ✅ High intent ✅ Key Exercise Selection
1. Plyometrics Jumps are a secondary exercise to improve speed. I like to include different types of jumps in our program: ▫️Pogo Jumps ▫️Resisted Jumps ▫️Unresisted Jumps We perform these after our priming exercises.
2. Resisted Sprints One of the best tools to build speed in-season. Heavily resisted sprints help build force & power. Lightly resisted sprints help build later acceleration. This is your best tool to build better accel.
3. Unresisted Starts The best tool at building better speed. Remember sprinting is a skill. Train it as such. Use different start variations ⬇️ ▫️Half Kneeling ▫️Staggered Falling ▫️Push Up To Sprint Perform a couple of reps between 10-20m.
4. Timed Sprints Probably the most important aspect of the sprint program. It helps to: ✅ Keep high effort ✅ Track progress ✅ Give feedback to the athlete 30m is my favorite variation to track to get feedback on force, power & velocity.
5. Olympic Lifting One of my favorite tools to support speed development in the weight room. Oly lifts do the following ⬇️ ✅ High motor unit recruitment ✅ Posterior chain development ✅ RFD dev ✅ Vertical force & power dev Perform 4-5 sets of 1-3 reps
In-season speed training doesn’t need to be complicated. Follow a simple formula & include ⬇️ ✅ Plyometrics ✅ Resisted Sprints ✅ Unresisted Sprints ✅ Timed Sprints ✅ Olympic Lifts Keep it sharp, fast and repeatable. Guaranteed to improve speed.
If you want weekly breakdowns of how to train speed, power & strength… I share it all inside my FREE newsletter. Join here ⬇️ <a target="_blank" href="http://Sendfox.com/ferrarafiles" color="blue">Sendfox.com/ferrarafiles</a>