Coach,

While most of us know our way around a weight room, there are stark differences between what we did 20 years ago and what the elite do today. The science behind speed as well as injury prevention is always evolving and elite coaches are always learning from experts.

We’ve compiled some of the best online experts about increasing speed and acceleration in the weight room, which coaches of every sport can benefit from. 

JT Ayers - Lifting for Speed Made Easy

Introduction

Coach JT Ayers is a three-time Orange County Track Coach of the Year (2013, 2016, 2019) and has been coaching Track and Field for 14 years. 

Coach Kula has 22 years of experience in the athletic development of athletes at all levels from youth to professional. He has worked with Division 1 athletes such as San Francisco 49ers running back Christain McCaffrey.

Coach Ayers and Coach Kula’s ‘Lifting for Speed Made Easy’ course discusses the three components of speed: 

1. How often you contact the ground
2. How much muscular force you can deliver during ground contact
3. How much ground contact time is available to deliver that force

Coach Ayers also discusses how athletes should be lifting weights and aiming to improve (or at least maintain) their strength during the season, or else everything they did in the offseason would be for naught. 

But they should lifting weights thoughtfully, not lifting as heavy as possible every day, and utilizing a balanced training program that accounts for rest and recovery.

Amanda Rego - Stronger Core for Faster Running

Why is it Important to Train Our Core?

Amando Rego has 5+ years of coaching experience at the NCAA level, experience with coaching at the professional level, as well as the USATF Junior Olympic youth level.

In her ‘Stronger Core For Faster Running’ course, Coach Rego details five reasons why core workouts are a must for every athlete to train in the weight room:

1. Improve dynamic postural control
2. Necessary to have a strong core before you move to strengthen the extremities
3. Improve running economy
4. Prevent injuries
5. It’s the key component of the kinetic chain

The core is, well, just that; our body's core. Its foundation. Every athletic movement utilizes the core, so it’s crucial not to neglect this part of your body during weight training sessions. 

DeShawn Fontleroy - Hip Mobility & Hip Stability

What to Expect

Coach DeShawn Fontleroy specializes in problems of training — including the role of strength training, sprinting, and explosive plyometrics in the athlete’s physical preparation. 

Increasing speed and acceleration isn’t all about weightlifting. It’s also about flexibility. 

“Hip stability is your ability to maintain your center of gravity and produce strength and coordination in the hips and trunk,” Coach Lontleroy explains. 

He recommends increasing hip mobility and stability by foam rolling over one’s hips before the weight room session, by the body weight Romanian deadlift, and by trying a barbell hip bridge exercise. 

These tools and techniques can all be utilized together, helping your athletes achieve their maximum speed and acceleration injury-free so they can chase their goals. 

Never get out-coached,

Coaches Clinic Community of Coaches Helping Coaches

P.S. As always, our goal is simple: help coaches help athletes. Cyber Weekend is the one time each year when our community’s best Track & Field clinics go on deep discount, so take a few minutes to explore what’s available.

https://coachtube.com/blackfriday/track-and-field

Your next breakthrough might be one session away.