Hello Friends,
If you want to improve speed this summer, follow this simple training outline.
SPEED TRAINING
Acceleration (2x/Week)
- Acceleration dominates team sport athletes from football to volleyball
- Total volume should settle in between 200-300m
- Contrast sprints is one of the best methods to improve speed (a resisted sprint followed by an unresisted sprint)
- Measure speed at a distance from 10-30m/yds & track progress weekly
Max Velocity (1x/week)
- Every athlete needs to train sprints at top speed
- Train at distances greater than 25m (This is usually where team sport athletes reach top speed)
- Use wickets as teaching tools for correct sprinting positions at top speed
- Build-ups are some of your best tools to have athletes reach top speed comfortably (25m/yd build-up minimum)
- Measure speed at a distance of 10-30m/yd & track progress weekly
This is the simple outline you need to build better speed as a team sport athlete.
Add change of direction & braking work as a primer for your main sprint work.
Add jumps in to build force & power in different planes of motion.
Add lifts in to build vertical force & power development & build resilience throughout the entire system.
Use all of these tools & you are guaranteed to improve speed in the next 30-90 days.
P.S.
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God Bless You All
Keith Jonathan Ferrara
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