Speed Training

3 Acceleration Drills To Build Speed for Football Players

Speed is important for any athlete. The ability to accelerate quickly is what can set a good and great athlete apart. Being able to get up into top speed quickly takes technique, strength, and power. With these three drills we are assuming you have been addressing the strength component of your workouts. This video will show you 3 acceleration/sprint dills you can do on the field, court, or track in order to improve technique to better allow for the transfer of strength into power. 

Want to improve athleticism and start dominating your competition?! Check out my free tips report below, designed to show you exactly what  youth and high school athletes need to include in their workouts!

Sprint Training For Beginners (Part 3)

These exercises will build further upon the previous exercises listed below. So if you have not watched them, check them out first.
Part 1: https://youtu.be/ikGkgWFh4fA
Part 2: https://youtu.be/LONKdUZ6Mao

In part 3 we include two exercises that start to incorporate reactiveness into the exercise. The hop prior to starting will initiate the stretch shortening cycle upon landing to start working the elastic component of the achilles as well as up the chain to initiate a sprint. By performing this in both the forward and lateral start postures it teaches the athlete how to really push off and get into the drive phase of acceleration. Using the bounce is another way to facilitate proper angles while working on strength and power eventually needed later on from a 3 point start.

To learn more about how you can improve athleticism and start dominating your competition. Check out my free tips report for athletes below.

Sprint Training For Beginners (Part 2)

Part 1: https://youtu.be/ikGkgWFh4fA

In part two we are working on a 2 point start and a lateral start. Neither of these exercises utilize momentum (like in part 1) to help the athlete obtain proper body positioning.

Coach the athlete to drive away from the line and punching their knee forward. Body should rise naturally and over a period of time such as an airplane rising for take off.

Foundation Program - http://physicaltherapyontrack.com/athletes/

For FREE Training Tips click the picture below and sign up to download your report today!

Sprint Training For Beginners

These are two sprint variations that I will use with my athletes when they are first learning how to sprint.

Often times coaches will have athletes start to low (or simulating like they are coming out of the blocks). However the problem with this is the athlete is often not strong enough to power out from this position to obtain the proper shin and torso angles for acceleration.

By using a momentum start or falling starts you can get the athletes into better positions for acceleration until their strength levels start to increase enough to go down into a 3 point or 4 point stance.

For FREE Training Tips click the picture below and sign up to download your report today!

How to Sprint Faster and 3 Exercises to Improve Your Forty Time

How to sprint faster and improve their forty time is a question a lot of athletes have and will ask me. Many athletes get confused by all the different exercises and advice that can be found online. Here is a simple grouping of exercises that I think pair well with each other. 

1. The speed prowler push - focus is on speed not the amount of weight pushed. Weight on sled should really only be about 10%-20% of what you could maximally push.

2. MB chest pass with broad jump - Explode out and jump as far as you can forward. Perform lower repetitions and higher sets.

3. Deadlift - depending on where you are on the strength continuum and competition season the sets and rep scheme will change. If you cannot perform 1.5x bodyweight your focus should be with a weight you can perform 3-5 sets of 7-10 reps. If you have met that strength prerequisite you can start loading the bar up more and performing 3-5 sets at 2-5 reps. 

Feel free to like, comment, share, tag video with friends who could use some more speed!

Reign Superior Athletics is the gold standard program developed for all athletes. A solid foundational program is necessary to build a rock solid foundation level of strength, movement, power, and athleticism. I highly encourage all athletes to start with this program no matter your experience level. It has over 10 different workouts, so you can pick the specific one based off of your training experience and skill level. If you ignore the foundation, you will compromise your durability and full potential as an athlete!

Two Drills to help you Run Faster

On Track Physical Therapy featured at The Barbelll Physio. Read HERE for full article.

Speed is one of the most sought after traits of all sports. The fastest athletes have a unique ability to relax. Relaxation and removal of tension in unwanted areas is the key to running faster. It takes an enormous amount of practice and repetition to learn this quality. Strength training requires an enormous amount of tension through the entire body with the majority of the lifts. For this reason, training a strong athlete to relax while sprinting is much more difficult than training a fast athlete to become stronger. Sprinting is also a skill that is very hard to coach. Giving someone a lot of cues on what they should be doing with their arms and legs while sprinting is actually harmful for speed development and can slow the athlete down. When considering training youth athletes, coaching cues should be at a minimal anyways. Youth athletes are in a stage of exploration/trial and error, the last thing you want to do is overwhelm them with information they cannot properly digest yet. Sprinting is a simple exercise you can perform with youth athletes that requires minimal to no cues except “Go”, “Move”, or “Fast”. You can get creative with variations such as momentum starts, kneeling starts, or lying face down starts. All of these give the athletes different stimuluses of various joint angles and will help teach them (without coaching) which angles are most effective for creating speed. Finally, sprinting is an easy way to create an environment of competition. What’s the easiest and quickest way to get the competitive juices flowing? Simply telling a kid “lets race!”

How to run faster - part 1: Momentum Start.

The momentum start utilizes a little bit of momentum at the starting point of your sprint so the weaker athletes can obtain proper shin angles to start getting a feel for efficient sprinting mechanics while they are working on developing strength.

How to run faster - part 2: Kneeling Start.

The kneeling start is a good progression to the momentum start once the athlete has developed a sound foundation of strength. A kneeling position prior to the start of the sprint requires a lot more force application to get up off the ground. The kneeling position will also force the athlete to rock forward and obtain a good forward shin angle that is needed for acceleration.

Click the picture below for you FREE Report and learn 5 ways you can improve your athleticism and dominate the competition!